Fitness and Nutrition Overview

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Questions and Answers

Which of the following are components of health-related physical fitness?

  • Muscular strength (correct)
  • Body Composition (correct)
  • Muscular endurance (correct)
  • Cardiovascular fitness (correct)
  • Flexibility (correct)

What is another name for cardiovascular fitness?

Cardio-respiratory fitness

What is muscle endurance?

  • The ability of a muscle to work over a prolonged time without fatigue (correct)
  • The range of motion a muscle can move through
  • The maximum force a muscle can exert
  • The ratio of body fat to lean body mass

What is muscular strength?

<p>The maximum force a muscle can exert (A)</p> Signup and view all the answers

What does ROM stand for in the context of flexibility?

<p>Range of Motion</p> Signup and view all the answers

What is the term for the ratio of body fat to lean body mass?

<p>Body composition</p> Signup and view all the answers

Proper nutrition is an essential factor in achieving better health.

<p>True (A)</p> Signup and view all the answers

What is the principle of overload in fitness training?

<p>Adding more weight to your training as you progress.</p> Signup and view all the answers

What is the principle of specificity in fitness training?

<p>Training a specific muscle for the sport you play.</p> Signup and view all the answers

The principle of reversibility states that when you stop training, the skills/strength you have gained will be lost or reversed.

<p>True (A)</p> Signup and view all the answers

What does FITT stand for in fitness training protocols?

<p>Frequency, Intensity, Time, Type</p> Signup and view all the answers

What is the purpose of Body component measurement in fitness?

<p>To measure the amount of fat and muscle mass in the body.</p> Signup and view all the answers

What does BMI stand for?

<p>Body Mass Index</p> Signup and view all the answers

What is cardiovascular endurance?

<p>The ability of the heart and lungs to deliver oxygen through working muscles and tissues.</p> Signup and view all the answers

What is flexibility?

<p>The ability of the joints to move through a range of motion.</p> Signup and view all the answers

What is the goal of basketball?

<p>To shoot a ball through a basket that is positioned on both ends of the court.</p> Signup and view all the answers

Basketball is one of the world's most popular and extensively watched sports.

<p>True (A)</p> Signup and view all the answers

Who invented basketball?

<p>Canadian James Naismith</p> Signup and view all the answers

What was the first ball used in basketball?

<p>Soccerball</p> Signup and view all the answers

What does BEEF stand for in basketball shooting?

<p>Balance, Eyes, Elbow, Follow through</p> Signup and view all the answers

Which of the following are basketball passing skills?

<p>Bounce pass (A), Chest pass (B), Overhead pass (C)</p> Signup and view all the answers

What is rebounding in basketball?

<p>The act of securing the ball after a missed shot.</p> Signup and view all the answers

Who invented futsal?

<p>Juan Carlos Ceriani</p> Signup and view all the answers

Futsal can only be played indoors.

<p>False (B)</p> Signup and view all the answers

What does the name 'futsal' derive from?

<p>The Portuguese word 'futebol', which means soccer.</p> Signup and view all the answers

What does the French or Spanish word 'salon' or 'sala' mean?

<p>Indoor</p> Signup and view all the answers

Futsal was introduced in the Philippines by the Philippine Football Federation.

<p>True (A)</p> Signup and view all the answers

What major event did the Philippine futsal team compete in 2001?

<p>The 2001 ASEAN and football federation futsal championship</p> Signup and view all the answers

Who initiated the extensive development and promotion of futsal in the Philippines?

<p>Mr. Esmaeil Sedigh, the futsal head under the PFF</p> Signup and view all the answers

Which of the following are futsal skills?

<p>Dribbling (A), Blocking (B), Heading (C), Passing (D), Kicking (E), Tackling (F)</p> Signup and view all the answers

What does PRICE stand for in the context of futsal injuries?

<p>Protection, Rest, Ice, Compression, Elevation</p> Signup and view all the answers

Compression is a key element in the PRICE acronym for futsal injuries.

<p>True (A)</p> Signup and view all the answers

Elevation is a key element in the PRICE acronym for futsal injuries.

<p>True (A)</p> Signup and view all the answers

Flashcards

Cardiovascular Fitness

The ability of the heart and lungs to deliver oxygen to working muscles for an extended period.

Muscle Endurance

The capacity of a muscle to perform repeated contractions over a prolonged time without fatigue.

Muscular Strength

The maximum force a muscle can exert in a single contraction.

Flexibility

The range of motion (ROM) of a joint.

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Body Composition

The proportion of fat mass to lean body mass in your body.

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Proper Nutrition

The kind of nutrition necessary for the cells in your body to stay alive and function properly.

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Relationship between Nutrition and Exercise

The positive relationship between consuming food and exercising, where adequate nutrition supports better performance.

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Principle of Overload

The principle of gradually increasing the workload in your training to challenge your body and promote adaptation.

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Principle of Specificity

The principle of training specific muscles to improve performance in a particular sport or activity.

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Principle of Reversibility

The principle of 'use it or lose it' - when you stop exercising, the skills and strength you gained will gradually decline.

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Principle of Variation

The principle of varying your exercise routines and activities to prevent boredom and target different muscle groups.

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Frequency (FITT)

How often you exercise.

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Intensity (FITT)

The intensity or difficulty of your exercise.

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Time (FITT)

The duration of your exercise session.

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Type (FITT)

The type of exercise you choose to participate in.

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Body Component Measurement

A method used to determine the amount of fat and muscle mass in your body.

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Body Mass Index (BMI)

A measure of body weight in relation to height, used to assess overall body mass.

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Waist Circumference

The measurement of the circumference of your waist, used to assess the amount of fat distributed in the torso.

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Cardiovascular Endurance

The ability of the heart and lungs to deliver oxygen to working muscles and tissues.

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Strength

The ability of muscles to generate force against physical objects.

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Flexibility

The ability of your joints to move through a full range of motion.

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Basketball

A team sport where the goal is to shoot a ball through a hoop placed at both ends of a rectangular court.

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James Naismith

The inventor of basketball, a Canadian instructor who created the sport in 1891.

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Futsal

A team sport played on a smaller court with five players per team, focused on quick passing and skillful footwork.

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Futsal

The international name for futsal, derived from the Portuguese word for soccer.

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Philippine Football Federation (PFF)

The Philippine football federation responsible for promoting and developing futsal in the country.

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Mr. Esmaeil Sedigh

The futsal head under the PFF who spearheaded the development and promotion of the sport in the Philippines.

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PRICE (Injury Management)

A strategy to help manage injuries by providing protection, rest, ice application, compression, and elevation.

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Shooting (Basketball)

A fundamental skill in basketball that involves shooting the ball through the hoop.

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Study Notes

Fitness and Nutrition

  • Health-related physical fitness includes cardiovascular fitness, muscular endurance, muscular strength, flexibility, and body composition.
  • Cardiovascular fitness (or cardio-respiratory fitness) is the heart and lungs' capacity to supply oxygen to muscles for extended periods.
  • Muscle endurance is a muscle's ability to work continuously without fatigue (e.g., push-ups, planks).
  • Muscular strength is the maximum force a muscle can exert (e.g., bench press, leg press).
  • Flexibility refers to the range of motion of a joint.
  • Body composition is the ratio of body fat to lean body mass.
  • Proper nutrition is essential for cellular health and vitality.
  • Nutrition and exercise are linked; proper nutrition fuels exercise, and regular exercise improves nutritional capacity.
  • The principle of overload involves progressively increasing the demands on the body to improve fitness.
  • Specificity means training a particular muscle or skill to improve performance in that area (e.g., training legs for track and field).
  • Reversibility means that fitness gains are lost if training is stopped (use it or lose it).
  • Variation in training routines helps prevent plateaus and maintain motivation.

FITT Principle

  • Frequency (how often)
  • Intensity (how hard)
  • Time (how long)
  • Type (kind of exercise)

Body Composition Measurement

  • Measures the amount of fat and muscle in the body.

Body Mass Index (BMI)

  • Evaluates a person's weight relative to their height to determine total body mass.

Waist Circumference

  • Measures fat percentage distributed in the torso, using waist to hip ratio (WHR).

Basketball

  • A team sport played on a rectangular court.
  • Two teams of five players each try to shoot a ball through a basket.
  • Invented by James Naismith in 1891.
  • Early games used soccer balls.
  • Standard team size now is 5 players per team.
  • Shooting skills emphasized are Balance, Eyes, Elbow, and Follow-through.
  • Common skills include dribbling, passing (chest, bounce, overhead), running and rebounding.

Futsal

  • A variant of football, played indoors or outdoors.
  • Five-a-side like that of basketball court.
  • Invented by Juan Carlos Ceriani in 1930 in Montevideo, Uruguay.
  • Derived from the Portuguese word "Futsal."

Futsal in the Philippines

  • Introduced by the Philippine Football Federation (PFF).
  • A team competed in the 2001 ASEAN and football federation Futsal championship.
  • Mr. Esmaeil Sedigh, the futsal head under the PFF, promoted the sport.
  • Skills include kicking, dribbling, passing, tackling, heading, and blocking.
  • Injuries are dealt with using the PRICE method (Protection, Rest, Ice, Compression, Elevation).

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