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WorksheetsFreshman Wellness Semester 1 Study Guide
Total questions: 62
Worksheet time: 31mins
What is the term for the ability to move the joints through a full range of motion?
(a)
3 training principles
overload, progression, specificity
rest, hydration, flexibility
speed, agility, balance
strength, endurance, power
What is the term for doing more that your body is used to doing?
(a)
What is the term for increasing your workout gradually?
(a)
Choosing activities that work the Health-Related Fitness Components you want to improve specifically is called?
(a)
What are 3 ways to apply overload?
FIT
REST
REPS
TIME
What is the term for how often you exercise and explain?
FREQUENCY = How many times a week you exercise
INTENSITY = How hard you exercise
DURATION = How long you exercise each session
TYPE = What kind of exercise you do
What is the term for how hard you exercise?
INTENSITY = How hard you workout (Measured by HR, RPE, or % of 1RM)
DURATION = How long you workout (Measured in minutes)
FREQUENCY = How often you workout (Measured in days per week)
TYPE = What kind of exercise you do (Measured by activity)
What is the term for how long you exercise?
TIME = How long your workout is (Hours/Minutes)
INTENSITY = How hard you exercise
FREQUENCY = How often you exercise
TYPE = What kind of exercise you do
What fitness test is used to measure Cardiovascular Endurance?
20 minute walk/run or Pacer
Sit and Reach
Push-up Test
Curl-up Test
What fitness test is used to measure Muscular Endurance?
Curl-ups
Sit and Reach
20m Shuttle Run
Skinfold Test
What fitness test is used to measure Muscular Strength?
Push-ups
Sit and Reach
Shuttle Run
Skinfold Test
What fitness test is used to measure Flexibility?
Sit & Reach
Push-Up Test
Shuttle Run
Vertical Jump
What is the body system that includes your heart, blood vessels and blood?
Cardiovascular
Respiratory
Digestive
Nervous
The ability of the heart and lungs to work together efficiently to provide blood to the working muscles is called?
Cardiovascular Endurance
Muscular Strength
Flexibility
Body Composition
What is the term for the amount of force a muscle can exert?
Muscular Strength
Muscular Endurance
Flexibility
Cardiovascular Fitness
What is the term for the ability of the muscles to contract repeatedly for an extended period of time?
Muscular Endurance
Muscular Strength
Flexibility
Cardiorespiratory Endurance
A plan to determine what you want to accomplish and establish how to do it is called?
Goal-setting
Brainstorming
Time-wasting
Procrastination
The type of goal that is the building block to your overall plan
Short-term goals
Long-term goals
Daily habits
Ultimate objectives
The type of goal that states what you want to accomplish in 6 months-1 year.
Long-term goals
Short-term goals
Daily goals
Immediate goals
The formula to figure out Heart Rate Max
220-age
200-age
180-age
250-age
The recommended intensity level for Cardiovascular Endurance is?
60-80% HR Max
30-50% HR Max
85-100% HR Max
40-60% HR Max
Long, sustained exercise that uses large muscles of the body and oxygen is continually supplied to the working muscles is called, give an example?
Aerobic Exercise
Anaerobic Exercise
Isometric Exercise
Flexibility Exercise
Short, quick burst of exercise in which the body cannot supply oxygen to working muscles fast enough is called?
Anaerobic Exercise
Aerobic Exercise
Isometric Exercise
Flexibility Exercise
What is the recommended number of days for CARDIOVASCULAR ENDURANCE?
3-6 days/week
1-2 days/week
7 days/week
2-4 days/week
your heart is a muscle, therefore it can become stronger
True
False
If your HR falls below the THR zone during exercise, what should you do?
Increase your intensity
Stop exercising immediately
Decrease your intensity
Ignore and continue at the same pace
Define Power
The use of strength quickly
The ability to run long distances
The skill of balancing objects
The act of resting after exercise
What does your THR need to be during exercise to get the most benefit out of your exercise?
150-180 bpm
90-120 bpm
120-140 bpm
180-210 bpm
Define body composition
The ratio of fat tissue to all other body tissue
The amount of water in the body
The number of bones in the body
The percentage of muscle mass in the body
How do you measure body composition?
Bioelectrical Impedance Machine
Thermometer
Stethoscope
Sphygmomanometer
Where do you find your pulse, and how long do you count for?
Wrist or Neck, 1 minute
Ankle, 30 seconds
Chest, 2 minutes
Forehead, 10 seconds
What are the two numbers necessary to have if you are calculating THR
Age and Resting Heart Rate (RHR)
Height and Weight
Blood Pressure and Cholesterol Level
Body Mass Index (BMI) and Waist Circumference
List the 5 health related components and define
Muscular Strength, Muscular Endurance, Cardiovascular endurance, Flexibility, Body composition
Speed, Agility, Power, Reaction Time, Coordination
Balance, Speed, Power, Agility, Reaction Time
Coordination, Speed, Power, Agility, Balance
List the 6 skill related components and define
Agility, speed, balance, reaction time, power, coordination
Strength, endurance, flexibility, agility, speed, power
Balance, flexibility, strength, speed, reaction time, coordination
Power, endurance, flexibility, agility, speed, balance
Of the two, which is MORE important to your overall health; health or skill related components?
Health related components
Skill related components
Both are equally important
Neither is important
Given an example of how you can overload the body when designing a workout program?
FIT
REST
SKIP
REDUCE
Give an example of progression when designing a workout program
Wk 1 1 mile, wk 2 1.5 miles, wk 4 2 miles
Wk 1 2 miles, wk 2 2 miles, wk 4 2 miles
Wk 1 1 mile, wk 2 0.5 miles, wk 4 0.5 miles
Wk 1 1 mile, wk 2 1 mile, wk 4 1 mile
Give an example of specificity when designing a workout program
Bicep curls for biceps, running for BC decrease, curl ups for abdominal work out.
Push-ups for leg strength, swimming for finger flexibility, squats for arm endurance.
Jumping jacks for finger strength, cycling for neck flexibility, planks for wrist power.
Bench press for cardio, yoga for sprinting speed, sit-ups for ankle mobility.
Define Physical Fitness
the ability of your body systems to work together efficiently (with the least amount of effort/able to go about your daily tasks without fatigue)
the ability to memorize information quickly
the ability to solve complex mathematical problems
the ability to read and write fluently
The best way to control weight is to do a combination of two things
Diet modification and exercise daily
Taking weight loss pills only
Skipping meals regularly
Sleeping for longer hours
Define Ideal Body Weight
A weight that is appropriate for your height, weight, gender, and muscle development
A weight that is always below the average for your age group
A weight that is determined only by your age
A weight that is the same for everyone regardless of height or gender
List 3 exercises to improve CV endurance
Soccer, running, swimming, etc.
Chess, painting, reading, etc.
Weightlifting, sprinting, shot put, etc.
Yoga, meditation, stretching, etc.
How long (time) minimally should you exercise in your TARGET HEART RATE ZONE to improve CV endurance?
20 min
5 min
10 min
45 min
Explain what TARGET HEART RATE ZONE is and why it’s important during exercise
To improve cardiovascular endurance, get the most benefit out of your workout, where your HR should be during exercise
It is the maximum heart rate you can reach during rest
It is the heart rate zone for relaxation and meditation
It is the heart rate zone only for professional athletes
If an individual has a HIGH resting heart rate, what with that indicate about their fitness level?
Low fitness level, weak heart
High fitness level, strong heart
Average fitness level, normal heart
No relation to fitness level
When developing a workout plan, what 3 training principles should be applied
Overload, progression, specificity
Rest, hydration, flexibility
Intensity, duration, frequency
Balance, coordination, agility
Define Speed
Speed is the ability to move quickly.
Speed is the ability to lift heavy objects.
Speed is the ability to solve complex equations.
Speed is the ability to jump high.
List the components of a warm-up.
Heart warm up (jogging), muscle warm up (sport specific movements), stretching
Heart cool down (walking), muscle cool down (relaxation), sleeping
Heart warm up (cycling), muscle cool down (yoga), meditation
Heart cool down (jogging), muscle warm up (stretching), sleeping
What 3 things does a cool down do for your body?
Returns it to a “normal” resting state, decreases blood pooling, decreases dizziness/fainting
Increases heart rate, raises body temperature, causes muscle cramps
Promotes dehydration, increases stress, slows recovery
Causes fatigue, increases lactic acid, reduces flexibility
What is the purpose of fitness testing in PE class….why do we do it? (Fitnessgram)
Helps determine our current level of fitness and what we need to improve on in our health
To compete against classmates for prizes
To avoid participating in physical activities
To grade students only on athletic ability
List the 5 steps to goal setting.
Written, Realistic, Measurable, Have a Time Frame, Plan a Reward
Written, Ambitious, Unmeasurable, No Time Frame, No Reward
Verbal, Unrealistic, Immeasurable, No Deadline, No Plan
Unwritten, Idealistic, Unmeasurable, No Time Frame, No Reward
Team building helps to develop what skills that are needed in life?
Communication, listening skills, cooperation with peers
Mathematical calculation, memorization, solo performance
Physical strength, artistic talent, individual competition
Technical drawing, scientific research, personal achievement
Of all the goal setting steps, which is the most important and why?
Setting 3 smaller goals (short term), they are the building blocks to the larger goal
Writing your goals in a diary and forgetting about them
Setting unrealistic goals to challenge yourself
Ignoring short term goals and focusing only on the final goal
List 3 different ways to measure your intensity during exercise.
% HR, % 1 RM, RPE
BMI, Calories Burned, Steps Taken
Body Fat %, Water Intake, Sleep Hours
Age, Height, Shoe Size
Which 1 of the 5 Health Related components helps to improve strength of the bones, posture and allows you to work muscles for a long period of time?
Muscular Endurance
Cardiorespiratory Endurance
Flexibility
Body Composition
List 3 benefits of exercise.
More O2 to the muscles, more energy, stronger heart, lower RHR
Decreased bone density, slower metabolism, weaker immune system
Increased risk of heart disease, higher blood pressure, less stamina
Reduced flexibility, lower lung capacity, increased fatigue
What benefits to the brain occur when you exercise?
Increase focus, decreased stress, increased memory, increase ability to recall information from memory
Decreased focus, increased stress, decreased memory, reduced ability to recall information from memory
No change in focus, stress, memory, or recall ability
Only physical benefits, no impact on brain function
What 3 health related components is he working on?
MS, CV, F
MS, CV, S
MS, F, S
CV, F, S
What is his Intensity for MS?
60-80% 1RM
30-50% 1RM
80-100% 1RM
10-20% 1RM
What is his Frequency?
4 x/wk
2 x/wk
6 x/wk
1 x/wk
David exercises 4 times a week. He lifts weights for muscular strength (60-80% 1RM) for 45 min, he runs for 35 minutes at an average of 165bpm, and then completes 15 minutes of stretching. What is his Time?
1hr 35 min
1hr 15 min
2hr 5 min
55 min
