Podcast
Questions and Answers
The percent of body weight that is fat is referred to as body composition.
The percent of body weight that is fat is referred to as body composition.
True
Environmental factors do not influence the opportunities available for fitness development.
Environmental factors do not influence the opportunities available for fitness development.
False
Hereditary factors are considered uncontrollable risk factors in fitness.
Hereditary factors are considered uncontrollable risk factors in fitness.
True
Cigarette smoking is classified as an uncontrollable risk factor.
Cigarette smoking is classified as an uncontrollable risk factor.
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Low body fat percentage is important for achieving overall fitness.
Low body fat percentage is important for achieving overall fitness.
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Bicep curls are an example of a dynamic contraction exercise.
Bicep curls are an example of a dynamic contraction exercise.
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Distress refers to negative stress that can negatively impact health.
Distress refers to negative stress that can negatively impact health.
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Excessive heat, cold, and noise are not considered stressors.
Excessive heat, cold, and noise are not considered stressors.
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Meditation is a positive coping strategy for managing stress.
Meditation is a positive coping strategy for managing stress.
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Alcohol consumption is a positive coping strategy for dealing with stress.
Alcohol consumption is a positive coping strategy for dealing with stress.
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Frequency for cardiovascular endurance should be at least 4 times per week.
Frequency for cardiovascular endurance should be at least 4 times per week.
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Intensity refers to how long you exercise.
Intensity refers to how long you exercise.
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Muscular strength training should occur every other day.
Muscular strength training should occur every other day.
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Cardiovascular fitness is primarily about how well the heart and lungs work together to deliver oxygen and nutrients to the muscles.
Cardiovascular fitness is primarily about how well the heart and lungs work together to deliver oxygen and nutrients to the muscles.
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Flexibility only refers to the capability of muscles to exert force.
Flexibility only refers to the capability of muscles to exert force.
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For flexibility training, stretches should be held for 30-60 seconds.
For flexibility training, stretches should be held for 30-60 seconds.
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Muscular endurance involves the length of time a muscle can exert force repeatedly.
Muscular endurance involves the length of time a muscle can exert force repeatedly.
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The principle of overload involves making increased demands on the body.
The principle of overload involves making increased demands on the body.
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Body composition training should happen at least 4 days per week.
Body composition training should happen at least 4 days per week.
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Aerobic exercise refers to activities that can occur over a longer stretch of time, typically requiring oxygen.
Aerobic exercise refers to activities that can occur over a longer stretch of time, typically requiring oxygen.
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Low resistance training is advised for muscular endurance.
Low resistance training is advised for muscular endurance.
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Muscular strength training includes only the use of free weights.
Muscular strength training includes only the use of free weights.
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Intensity for cardiovascular endurance training should be between 70-90% of maximum heart rate.
Intensity for cardiovascular endurance training should be between 70-90% of maximum heart rate.
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Body composition is not considered a component of physical fitness.
Body composition is not considered a component of physical fitness.
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Examples of cardiovascular activities include swimming and hiking.
Examples of cardiovascular activities include swimming and hiking.
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Resistance bands offer the same level of resistance regardless of their thickness.
Resistance bands offer the same level of resistance regardless of their thickness.
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Hypertrophy refers to the process by which muscles become smaller.
Hypertrophy refers to the process by which muscles become smaller.
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Fast twitch muscle fibers are best suited for endurance activities.
Fast twitch muscle fibers are best suited for endurance activities.
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Flexibility is important because it helps in maintaining optimal fitness and prevents health-related problems.
Flexibility is important because it helps in maintaining optimal fitness and prevents health-related problems.
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Isometric exercises involve lifting a resistance through a range of motion.
Isometric exercises involve lifting a resistance through a range of motion.
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A proper warm-up can decrease the chance of injury during physical activities.
A proper warm-up can decrease the chance of injury during physical activities.
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Progression in exercise refers to the gradual increase in the intensity or volume of physical activity.
Progression in exercise refers to the gradual increase in the intensity or volume of physical activity.
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Skeletal muscles are connected to the bones of the body by ligaments.
Skeletal muscles are connected to the bones of the body by ligaments.
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Intermediate muscle fibers possess characteristics of both slow and fast twitch fibers.
Intermediate muscle fibers possess characteristics of both slow and fast twitch fibers.
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Study Notes
Physical Fitness
- Physical fitness is a state of physical well-being allowing daily activities without fatigue.
- It reduces health problems resulting from lack of exercise.
- It establishes a fitness base for various physical activities.
Components of Physical F
itness
- Health-related: Cardiovascular fitness, muscular endurance, body composition.
- Skill-related: Coordination, agility, reaction time, power, speed, balance.
Cardiovascular Fitness
- How well the heart and lungs work together to deliver oxygen and nutrients to muscles and cells.
- It's an aerobic process (in the presence of oxygen).
- Provides energy to continue exercising.
- Takes place over an extended time.
- Examples: walking, running, hiking, swimming, dancing
Muscular Strength
- The ability of a muscle to exert force against resistance.
- Training types:
- Body weight (push-ups, sit-ups, squats)
- Resistance bands (thicker bands = more resistance)
- Free weights (barbells, dumbbells)
- Weight machines (guide motion to target muscle)
Muscular Endurance
- The length of time a muscle group can continue exerting force.
- Examples: sit-ups, push-ups, planks, body weight squats
Flexibility
- Not detailed in the notes.
Body Composition
- The percentage of body weight that's fat compared to bone and muscle.
- Important for overall fitness and avoiding health problems.
- Examples: skinfold, circumference, body scale measurements.
Factors Determining Fitness Level
- Heredity: Limits potential (e.g., short parents = less likely to be tall).
- Environment: Limits opportunities (e.g., low-income families).
- Behavior: Personal choices (e.g., smoking, drugs, alcohol) affect health.
Risk Factors
- Controllable: Physical inactivity, cigarette smoking, obesity, high blood pressure, high cholesterol levels, high stress lifestyle.
- Uncontrollable: Heredity or family history, age, gender, race.
FITT Principle
- Frequency: How often exercise is performed (e.g., daily or weekly)
- Intensity: How hard an exercise is (increasing difficulty)
- Time: Duration of training sessions
- Type: Kind of exercise (e.g., aerobics, weight training)
Training Program (Specific Examples)
- Cardiovascular Endurance: Frequency (3-5 days/week), Intensity (60-85% max HR), Time (20-60 min), Type (large muscle movement).
- Flexibility: Frequency (at least 3 times/week), Intensity (slow stretch), Time (hold 15-30 seconds), Type (slow, steady).
- Muscular Strength: Frequency (every other day), Intensity (high resistance), Time (8-12 repetitions), Type (resistant type).
- Muscular Endurance: Frequency (every other day), Intensity (low resistance), Time (2-20 repetitions), Type (resistant type).
Principles of Training
- Overload: Increased demands on the body to adapt and improve.
- Progression: Gradually increasing exercise or activity over time.
- Specificity: Improve one area, need specific activity for that area (e.g., running for cardiovascular, weights for strength)
Personal Fitness Anatomy
- Muscle: Bundles of fibers held by connective tissue.
- Tendon: Connects muscle to bone.
- Ligament: Connects bone to bone.
- Skeletal Muscles: Enable movement.
Muscle Fiber Types
- Slow Twitch: Endurance activities (contract slowly for long time)
- Fast Twitch: Short-term, high-intensity activities (not well-supplied by blood vessels)
- Intermediate: High intensity, moderate duration activities
Warm-up and Cool-down
- Warm-up: Allows muscles to be more flexible, better able to contract, prepares for action, and decreases injury chance.
- Cool-down: Allows for gradual recovery, regulates body temperature, and prevent muscle soreness and cramps.
Benefits of Muscular Strength and Endurance
- Avoid health problems (lower back).
- Perform daily activities without injury.
- Enjoy recreational activities.
- Prevent posture problems related to muscle weakness.
Types of Exercise
- Isometric: Muscle contractions without changing length. Examples: Plank, wall sit, some yoga poses.
- Isotonic: Muscle movement with resistance through a range of motion. Examples: Bicep curls, squats, push-ups
Stress
- A nonspecific response to demands.
- Stressors: Physical, Psychological, Environmental, and Social.
Coping Strategies
- Positive: Time management, limit certain foods, sharing stress, exercise, meditation, imagery
- Negative: Alcohol, too much television, chemical/drug dependence, smoking, withdrawal, excessive gambling, overspending
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Description
This quiz covers key concepts related to fitness and body composition, including factors that influence fitness development, exercise types, and coping strategies for stress. It also outlines recommendations for cardiovascular and muscular strength training. Test your knowledge on how these elements contribute to overall health and fitness.
