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WorksheetsPersonalized Fitness Lessons 1-5
Total questions: 73
Worksheet time: 37mins
Which are components of health-related fitness?
agility and cardiorespiratory fitness
speed and reaction time
muscular endurance and balance
muscular strength and body composition
The factors that make up total wellness include mental, emotional, and social wellness. Which other factor of physical fitness contributes to total wellness?
cardio wellness
spiritual wellness
sleep wellness
blood vessel wellness
What best defines aerobic exercise?
continuous exercise using large muscle groups that keeps the heart rate elevated
breathing in air to keep the heart rate steady
continuous exercise using small muscle groups of the body that elevates the heart rate
lifting small weights with your arms over a short period of time.
How does MedicalGlossary.org define physical fitness, according to Lesson 1?
a state of well-being in which calories are burned
a state of good excercise
a state of well-being in which performance is optimal
a state of well-being
What is body composition?
body type
the percentage of fat, muscle, bone, and other tissues
how much fat is present in the body
the ratio of muscle in the body to age
What is a benefit of exercise?
help to reduce high blood pressure
help improve your mood
help to keep a normal body weight
all choices are correct
What is the purpose of completing a lifestyle profile?
to assess current lifestyle and consider changes needed
to design a personal fitness program
to find out how heredity plays a role in lifestyle
to determine the best foods to eat in a diet
What is physical activity?
a perfect physique
bodily movement resulting in energy expenditure
a condition of aerobic exercise
continuous exercise to achieve a goal
According to Jeff Cherubini in his podcast, "Components of Health-Related Fitness," what is the key component of health-related fitness?
cardiorespiratory fitness
speed
muscular strength
flexibility
The 5 components of Health Related Fitness
1.Cardiorespiratory fitness
2.Muscular strength
3. Balance
4. Coordination
5.Reaction time
1. Speed
2.Agility
3.Balance
4. Coordination
5.Power
1.Cardiorespiratory fitness
2.Muscular strength
3.Muscular endurance
4.Flexibility
5. Body composition
The 6 components of Skill-Related Fitness
1.Speed
2.Power.
3. Agility
4.Reaction time
5. Coordination
6. Balance
1. Speed
2.Muscular endurance
3.Muscular strength
4.Coordination
5. Reaction time
6. Balance
1. Speed
2. Muscular endurance
3.Muscular strength
4.Cardiorespiratory fitness
5. Reaction time
6. Balance
How much activity per week does the President's Challenge recommend?
adults, 150 minutes; children, 100 minutes
adults, 100 minutes; children, 300 minutes
adults, 300 minutes; children, 300 minutes
adults, 150 minutes; children, 300 minutes
What is flexibility?
the ability of a muscle to work continuously for a period of time
the ability to move parts of your body while maintaining balance
the ability to move your body
the ability to move muscles and joints through a range of motion
rate of perceived exertion
The assessment of the intensity of a workout compared to how you feel
thinking about how to exercise
go hard or go home
The assessment of the frequency of a workout
Resting Heart Rate
The number of heart beats per minute while eating
The number of heart beats per minute while exercising
The number of heart beats per minute while resting
Cardiorespiratory fitness
The ability of the skeletal and digestive systems to supply nutrients to muscles
The ability of the nervous system to supply movements to your brain
The ability of the circulatory and respiratory systems to supply oxygen to muscles
The ability of the nervous system to supply movements to your brain
Warm-up
The start of the exercise session, in which you slowly return your body to a resting state
The start of the exercise session, in which you slowly prepare your body for the aerobic session
The end of the exercise session, in which you slowly prepare your body for the aerobic session
Heating up your dinner
Target Heart Rate Zone
The range of heart beats per minute needed during the aerobic exercise session in order to negatively affect your heart and overall fitness
The range of heart beats per minute needed during the aerobic exercise session in order to get a six pack
The range of heart beats per minute needed during the aerobic exercise session in order to improve heart and overall fitness
Cool-down
The end of the exercise session, in which you slowly prepare your body to start exercising; dynamic stretching is a very important part of the cool-down
The end of the exercise session, in which you slowly prepare your body to stop exercising; stretching muscles is a very important part of the cool-down
The end of the exercise session, in which you slowly prepare your body to start exercising;
Eating Ice cream is an example of cooling down
Talk Test
A test where you talk about fitness and exercise
A way to measure exercise intensity by the ability to talk or sing while exercising
How many grammatical errors recorded in a sentence.
A way to measure exercise enjoyment by the ability to talk or sing while exercising
Aerobic fitness involves two systems. One is the circulatory system and the other is the ____
The skeletal system
Muscular system
The respiratory system
Which are good activities for a cardiorespiratory session?
Strength training
Push ups
Jumping rope
Wrestling
A warm up activity will start to bring the heart rate down and prepare to body to slow down
True, that sounds like a warm up
False, that sounds like a cool down
Which of the following is true for vigorous aerobic activity
Vigorous aerobic activity means your breathing hard and fast and your heart rate has gone up quite abit.
Vigorous aerobic activity means your breathing slow and softly and your heart rate has not gone up
Warming up and cooling down are important to help prevent injuries and muscle soreness
False
True
Exercises that are examples of aerobic (cardiorespiratory) fitness
weight-lifting, , archery, ,squats
Biking, running, jumping rope and dancing
What are 3 ways to measure exercise intensity?
How much food you eat afterwards. 2 How slow time seems to move. rate of perceived exertion.
pulse, talk test, and rate of perceived exertion.
-The amount of sweat, how much water you drink, how much you hate the workout
______ is the number of heartbeats per minute while you are resting
Resting heart rate
Heart rate zone
Maximum heart rate
(a) refers to the number of times your heart beats per minute.
Counting your pulse to determine your exercise heart rate is a key part of most assessment tests for maximal oxygen consumption.
True
False
Heart rates are usually assessed in beats per minute (bpm) and because heart rate slows rapidly (quickly) when you stop exercising, it can give inaccurate results. Therefore it's best to do a shorter count
30 seconds–and then multiply the result by 2 to get your heart rate in beats per minute.
10 seconds–and then multiply the result by 6 to get your heart rate in beats per minute.
15 seconds–and then multiply the result by 4 to get your heart rate in beats per minute.
Then when you get to vigorous intensity exercise, you will not be able to talk without gasping for air every few words.
This indicates that you are at the middle of your target heart rate zone
This indicates that you are at the lower end of your target heart rate zone
This indicates that you are at the maximum of your target heart rate zone
If you are exercising at a _______, you will be able to talk normally while you are exercising.
light level
vigorous (intense) level
moderate (medium) level
________ is the assessment of the intensity of a workout compared to how you feel.
Rate of perceived exertion
Pulse
Talk test
The _____ activity will shift the body from low activity level to an increased activity level, gradually beginning to raise the heart rate and temperature of the muscles.
Exercise
Warm Up
Cool Down
The ______ activity will start to bring the heart rate down and prepare the body to slow down. The blood that is circulating very quickly while in moderate to vigorous exercise will slow to normal circulation.
Cool down
Warm up
exercise
Which is the correct definition for muscular strength?
Muscular strength is the capacity of the circulatory and respiratory systems to supply oxygen.
Muscular strength is the ability of a muscle to maintain force against resistance.
Muscular strength is the ability of a joint to move through an unrestricted range pain free.
What is the correct definition for muscular endurance?
Muscular endurance is the ability of a muscle to maintain force against resistance.
Muscular endurance is the ability of the heart and lunges to deliver oxygen to working muscles during continuous physical activity
Muscular endurance is the ability of a muscle to work continuously for a period of time
According to the guidelines for fitness from the American College of Sports Medicine and the American Heart Association, how often should you strength train in 1 week?
You should do 8-10 strength training exercises four times a week
You should do 6-7 strength training exercises once a week
You should do 14-18 strength training exercises five times a week
You should do 8-10 strength training exercises twice a week
Which of the following are benefits of muscular strength and endurance training?
Enhanced self image and quality of life
Improved body composition (muscle to fat ratio)
Injury prevention
All listed are benefits of strength training
Choose the correct definition for Isometric Exercises
Isometric training involves lifting a resistance through a range of motion.
A Isometric exercise is one in which muscle tension is kept at a maximum through the full range of muscle movement
Isometric exercises are strength-building exercises in which you contract, or tighten, muscles without changing their length (static contraction).
Choose the correct definition for Isotonic exercises
Isotonic training involves lifting a resistance through a range of motion.
Isotonic exercises are strength-building exercises in which you contract, or tighten, muscles without changing their length (static contraction).
An Isotonic exercise is one in which muscle tension is kept at a maximum through the full range of muscle movement.
Choose the correct definition of a Isokinetic exercise
An Isokinetic exercise is one in which muscle tension is kept at a maximum through the full range of muscle movement
Isokinetic training involves lifting a resistance through a range of motion.
Isokinetic exercises are strength-building exercises in which you contract, or tighten, muscles without changing their length (static contraction).
Which of the following is an example of a isometric exercise?
push up
swimming
Wall sit
jumping jacks
Which of the following is an isotonic exercise? (Lifting through a range of motion)
bicycling
push-ups
Wall sits
Which exercise type may cause your blood pressure to rise?
yoga
isometric
isokinetic
isotonic
The American Heart Association and the American College of Sports Medicine recommend completing how many strength exercises twice a week?
12–15
8–10
3–4
more than 15
What is not a benefit of muscular fitness?
reduce risk of muscle injury
increase capacity to perform daily tasks and activity by reducing fatigue
reduce bone and muscle loss as you age
increase cardiovascular fitness
Which muscles will be developed by the wall sit exercise?
triceps and biceps
abdominal muscles and hip flexors
quadriceps, abdominals
gastrocnemius and soleus
Pilates exercise improves overall strength and what other attribute?
spirit
cardiorespiratory system
attitude
balance
One possible disadvantage of isokinetic exercise is
The cost of the equipment.
greater amount time required compared to other types of exercise.
possible increase in blood pressure.
greater risk of injury.
In strength training, what does a repetition refer to?
one set of exercises
completion of 8–12 exercises
one complete motion of the exercise
repeating workouts each day
Which statement is true concerning strength exercises?
They should be performed daily at the same time of day.
They should be done once a week.
They should be done with one day of rest between workouts.
They should be done every four days.
In strength training, what does a set refer to?
number of repetitions (reps) done in a row
one complete motion of the exercise
a complete group of dumbbells
one strength workout
What term describes the combination of muscular strength and muscular endurance?
cardio fitness
overload
muscular fitness
muscular mass
Exercises that are not recommended because of potential injury
Strength exercises
Static stretches
Contraindicated exercises
Stretches aimed at uniting the mind, body, and spirit
Foam rolling
Handball
Yoga
Pilates
A series of controlled movements designed to work the whole body, improving balance and overall strength
Static Stretches
Dynamic Stretches
Pilates
Yoga
Both stretching and contracting the muscles (usually done with a partner)
ANF stretches
BAD stretches
Difficult stretches
PNF stretches
Stretching muscles suddenly and forcefully
PNF stretches
Dynamic stretches
Static stretches
Ballistic stretches
Moving the muscle or joint through a range of motion
Ballistic stretches
Dynamic stretches
Static stretches
Stretching the muscles gradually by holding a gentle pull for 15-30 seconds
Static stretches
Dynamic stretches
PNF stretches
What are three benefits of flexibility exercises?
Flexibility exercises:
1. prevents injury or muscle soreness
2. help improve good posture and balance
3. lessen lower back pain and spinal column problems.
Flexibility exercises:
1. Make you stronger
2.Make your heart stronger
3. Make you faster
Flexibility exercises:
1. increase chances of injury or muscle soreness
2. help worsen good posture and balance
3. Increase lower back pain and spinal column problems.
Identify three types of flexibility exercises.
1: Tag
2:Dodgeball
3:Handball
1:Wall sit
2:Push ups
3:Curl ups
1: Static stretches
2: Dynamic stretches
3: PNF stretches
List three contraindicated exercises that you should avoid or make sure your body is ready for before attempting.
Wall sits
Flutter kicks
Push ups
Squats
Birddog
Deadbugs
Bounces:
Straight-leg toe touches
Double leg raise
Power is...
he ability to move as fast as possible
Strength required for a short burst of movement
Strength at a rapid pace.
Combination of reaction time and movement time
.
This skill related component is not needed in a 100m sprint
Agility (Changing direction)
Power
Speed
Co-ordination
What is the ability of body parts to work together when you perform an activity?
Flexibility
Balance
Coordination
Reaction Time
What is the ability to move quickly once a signal to start moving is received?
Body Composition
Reaction Time
Speed
Power
.
What is the ability to keep the body in a steady position while standing or moving?
Body Composition
Coordination
Muscular Strength
Balance
The integration (combination) of eye, hand, and foot movements is called, what?
Muscular Endurance
Flexibility
Power
Coordination
Which one is an example of a skill related component?
Body Composition
Flexibility
Muscular Strength
Balance
How many Skill Related Fitness Components are there
4
5
6
3
