SLR Exam
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Questions and Answers

Which sport is primarily associated with the need for muscular strength?

  • Figure skating
  • Archery
  • Golf
  • Weightlifting (correct)

What does the sit-up test measure?

  • Cardiovascular endurance
  • Muscular strength
  • Muscular flexibility
  • Muscular endurance (correct)

Which of the following factors can affect performance in the sit-up test?

  • Temperature of the environment
  • Duration of sleep the night before
  • Type of surface on which the test is performed
  • All of the above (correct)

What is the primary purpose of using a dynamometer in strength testing?

<p>To assess hand grip strength (B)</p> Signup and view all the answers

Which of the following describes muscular endurance?

<p>The ability of a muscle to perform repeated contractions over time (A)</p> Signup and view all the answers

In a push-up test, how are the push-ups recorded?

<p>By a partner observing and counting (A)</p> Signup and view all the answers

During the dynamometer test, how long should one squeeze the device?

<p>3 seconds (B)</p> Signup and view all the answers

Why is it important to assess muscular endurance?

<p>To evaluate overall fitness and performance in sports (C)</p> Signup and view all the answers

What is the primary goal of recording results after the sit-up test?

<p>To track improvements over time (B)</p> Signup and view all the answers

What should be recorded as part of the hand grip strength assessment?

<p>The best result from two attempts on each hand (B)</p> Signup and view all the answers

Where should the sit-up test be performed for accurate results?

<p>On a flat, hard surface (C)</p> Signup and view all the answers

Which of the following is NOT a common test for muscular endurance?

<p>Hand grip test (C)</p> Signup and view all the answers

Muscular strength is crucial in which of these sports?

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

What factor can affect the performance in the hand grip strength test?

<p>All of the above (D)</p> Signup and view all the answers

How many trials should be performed during the hand grip test for accurate results?

<p>Two trials on each hand (A)</p> Signup and view all the answers

What does the 'F' in the FITT principle represent?

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

What distinguishes muscular strength from muscular endurance?

<p>Muscular strength is the ability to exert force in a short time, while endurance is prolonged effort (B)</p> Signup and view all the answers

What is the minimum recommended frequency of exercise to achieve fitness goals?

<p>2 to 3 times a week (C)</p> Signup and view all the answers

How is intensity commonly expressed during resistance training?

<p>As a percentage of 1 repetition maximum (RM) (A)</p> Signup and view all the answers

Why is the type of activity significant in the FITT principle?

<p>It influences the muscle groups used. (C)</p> Signup and view all the answers

Which of the following is the recommended duration for a training session?

<p>20-30 minutes (B)</p> Signup and view all the answers

What is the minimum heart rate percentage required for aerobic training to produce fitness improvements?

<p>60% MHR (D)</p> Signup and view all the answers

For long-distance training, such as marathon preparation, what may be required regarding session duration?

<p>Sessions need to be extended beyond 90 minutes. (A)</p> Signup and view all the answers

Which component of the FITT principle focuses on the workload or effort level during exercise?

<p>Intensity (D)</p> Signup and view all the answers

What does the principle of specificity emphasize in exercise training?

<p>The most appropriate type of exercise should align with personal goals. (D)</p> Signup and view all the answers

Which of the following training intensities targets the aerobic energy system?

<p>Between 60-85% MHR (D)</p> Signup and view all the answers

What characterizes anaerobic exercise?

<p>It does not use oxygen in the energy production process. (C)</p> Signup and view all the answers

Why must the body find methods to supply ATP during exercise?

<p>The supply of ATP in the muscles is limited. (B)</p> Signup and view all the answers

Training at which intensity level primarily engages the anaerobic energy system?

<p>Above 85% MHR (A)</p> Signup and view all the answers

Which molecule is essential for energy production in muscles?

<p>Adenosine triphosphate (ATP) (A)</p> Signup and view all the answers

What is the main role of aerobic exercise in fitness?

<p>Increasing oxygen utilization in energy production (C)</p> Signup and view all the answers

Which of the following best represents a way to increase workload?

<p>Adding more resistance or weight to the exercise (C)</p> Signup and view all the answers

What is the primary focus of physical activity?

<p>It describes any body movement that involves large muscle groups. (B)</p> Signup and view all the answers

Which of the following best describes fitness?

<p>A measurement of physical capabilities relevant to daily and sporting tasks. (C)</p> Signup and view all the answers

What must be included in activities to effectively improve fitness?

<p>Regular engagement in planned, structured, and repetitive activities. (C)</p> Signup and view all the answers

Why might some physical activities have little impact on fitness levels?

<p>They may not involve large muscle groups. (C)</p> Signup and view all the answers

Which of the following activities would likely enhance cardiovascular fitness?

<p>Playing a game of soccer. (D)</p> Signup and view all the answers

To achieve desired fitness goals, activities should be tailored to which aspect?

<p>Type of fitness desired. (D)</p> Signup and view all the answers

How do structured and repetitive physical activities affect fitness?

<p>They significantly improve how well a person can engage in physical tasks. (C)</p> Signup and view all the answers

Which statement is true regarding the impact of physical activity on daily tasks?

<p>Increased physical activity can improve the ability to perform daily tasks with ease and efficiency. (C)</p> Signup and view all the answers

What should a person with no experience in resistance training focus on first?

<p>Learning correct techniques without a load (C)</p> Signup and view all the answers

What is a safe initial approach to squatting for a novice lifter?

<p>Performing the squat motion without any external load (C)</p> Signup and view all the answers

Why is it important to avoid external load while learning resistance training techniques?

<p>To minimize the risk of injury (A)</p> Signup and view all the answers

Which method is NOT recommended for beginners in resistance training?

<p>Starting with complex movements immediately (B)</p> Signup and view all the answers

What role does technique play in preventing injury during resistance training?

<p>It is essential for safe execution of exercises (B)</p> Signup and view all the answers

Which squat progression is suitable for someone starting resistance training?

<p>Bodyweight squats to master form (C)</p> Signup and view all the answers

What is a common misconception about starting resistance training?

<p>Beginners should lift as heavy as possible to see results (A)</p> Signup and view all the answers

When designing a fitness program, why is it important to consider safety?

<p>To reduce the risk of injuries and long-term damage (C)</p> Signup and view all the answers

Which would NOT be a focus when teaching resistance training to a novice?

<p>Maximizing calorie burn through intense workouts (D)</p> Signup and view all the answers

Which aspect is crucial in a beginner's fitness training program?

<p>Emphasizing the importance of warm-up and cool-down (A)</p> Signup and view all the answers

Flashcards

Hand Grip Strength

The maximum force a person can exert with their hand grip measured using a dynamometer.

Dynamometer

An instrument used to measure hand grip strength.

Muscular Strength

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

Muscular Endurance

The ability of a muscle to repeatedly contract over time.

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Sit-up Test

A test used to assess muscular endurance of abdominal muscles.

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Push-up Test

A test to evaluate muscular endurance of chest, shoulder, and arm muscles.

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Single Contraction

A muscle contracting only once.

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Repeated Contraction

A muscle contracting multiple times, over a set duration.

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Physical Activity

Any body movement that uses large muscle groups.

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Fitness

Measurement of physical capabilities, including daily tasks and sports.

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Improving Fitness

Requires planned, structured, and repetitive physical activities.

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Impact of Activities

Different activities have different effects on fitness.

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Daily Tasks

Everyday activities that require physical effort.

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Structured Activities

Planned workouts designed to improve fitness.

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Repetitive Activities

Physical activities performed again and again.

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Types of Fitness

Different aspects of physical ability to be improved (e.g., strength, endurance).

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Muscular Strength in Sports

The ability of muscles to exert maximum force in a single effort.

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Muscular Endurance Sports Examples

Sports requiring sustained muscle contractions for extended periods.

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Factors Affecting Sit Ups

Physical and mental factors that influence the number of sit-ups performed, e.g. fitness level, fatigue, posture.

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Factors Affecting Pushups

Physical and mental factors affecting the number of pushups completed, e.g., fitness level, fatigue, posture.

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Sports relying on strength

List 5 sports that involve high muscular strength.

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FITT Principle

A framework for designing exercise programs, considering Frequency, Intensity, Time, and Type of activity.

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Frequency

How often you exercise per week, influencing the rate of progress and adaptation.

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Intensity

How hard you work out, measured by heart rate or effort level.

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Time

The duration of your workout, impacting the overall volume of training.

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Type

The kind of activity you choose, matching your goals and training systems.

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Training Heart Rate (THR)

The optimal range your heart should be beating during exercise for fitness gains.

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1 Repetition Maximum (RM)

The maximum weight you can lift in a single repetition for a specific exercise.

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Aerobic Training

Activity that uses oxygen to produce energy, improving cardiovascular health and endurance.

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Progressive Overload

Gradually increasing the demands placed on the body during exercise to stimulate adaptation and improvement in fitness.

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Specificity Principle

The training you do should be specific to the goals you want to achieve.

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Aerobic Exercise

Physical activity that uses oxygen for energy production, allowing for sustained activity for longer periods.

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Anaerobic Exercise

Physical activity that does not rely on oxygen to produce energy, resulting in short bursts of intense effort.

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ATP (Adenosine Triphosphate)

The energy-carrying molecule used by our bodies to fuel physical activity.

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Aerobic Energy System

The body's primary energy system used during prolonged exercise, relying on oxygen for sustained activity.

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Anaerobic Energy System

The body's energy system used during short-term, high-intensity exercise, working without oxygen.

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Energy Needs

Our bodies need energy to perform basic functions and activity.

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Resistance Training

A type of exercise that involves working against an external force, like weights or resistance bands.

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Unload Training

Performing resistance training movements with no external weight or resistance, focusing on proper technique.

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Progression

A gradual increase in the difficulty or intensity of an exercise.

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Squat Progression

A series of squat exercises with increasing challenge, starting from bodyweight squats and progressing to weighted versions.

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Safety Considerations in Fitness Programs

Important factors that must be addressed when designing fitness programs to minimize risks of injury.

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Proper Technique

The correct form and execution of an exercise, minimizing strain and maximizing results.

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External Load

Any weight or resistance added to an exercise, like dumbbells, barbells, or resistance bands.

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Risk of Injury

The possibility of getting hurt during exercise due to improper technique or overloading.

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Beginner

Someone with little to no experience in resistance training.

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Fitness Program Design

The process of creating a structured exercise plan tailored to individual goals, needs, and abilities.

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Study Notes

HSC Course Fitness

  • This document is for a high school course on fitness
  • It outlines the module description, outcomes, content, and other aspects of fitness programming.

Module Description

  • Fitness programs are designed, implemented, and evaluated.
  • The nature of fitness and how to improve it are examined.
  • Students develop a range of fitness activities for their own programs.
  • Short and long-term benefits to health, fitness, and performance are considered.
  • Students may study competition phases, training cycles, and specific athlete groups.

Outcomes

  • Relates physical activity, fitness, and healthy lifestyles.
  • Demonstrates ways to ensure safety in physical activity.
  • Analyzes fitness needs for specific activities.
  • Designs programs responding to performance needs.
  • Measures and evaluates physical performance.
  • Plans strategies for achieving performance goals.

Content

Nature of Fitness

  • Health-related components (cardio-respiratory endurance, muscular strength, muscular endurance, flexibility, body composition)
  • Skill-related components (power, agility, coordination, speed, balance, reaction time)
  • Fitness vs. physical activity
  • Guidelines for physical activity
  • Benefits of physical activity

Students Learn To

  • Measure health and skill-related fitness components
  • Analyze and interpret fitness test results
  • Evaluate health and skill-related fitness tests
  • Relate fitness and activity programs to individuals and groups

Fitness Programming

  • FITT principle (frequency, intensity, type, time)
  • Individual program design
  • Individual needs/heredity factors
  • Muscle fiber composition
  • Gender
  • Age
  • Training background
  • Safety considerations
  • Contra-indicated activities
  • Warm-up/warm-down
  • Legal responsibilities

Improving Fitness

  • Aerobic and anaerobic fitness
  • Intensity
  • Duration
  • Recovery
  • Energy source
  • Psychological benefits
  • Training thresholds (aerobic and anaerobic)
  • Types of training (aerobic, circuit, fartlek, interval, continuous)
  • Physical fitness is a component of overall health.
  • Improved fitness leads to increased lifespan, better sleep, improved stress management, and well-being.
  • Fitness is crucial for preventing conditions like obesity, cardiovascular disease, diabetes, cancer, and osteoporosis.
  • Fitness is the ability to complete a task effectively.
  • There are two categories of fitness:
    • Health-related fitness: connected to personal health and illness prevention
    • Skill-related fitness: related to performing sport-related skills
  • Musculoskeletal system
  • Cardiorespiratory system (cardiorespiratory endurance)
  • VO2 max (maximum oxygen uptake)

Fitness Tests

  • Multi-stage beep test
  • Harvard Step test
  • Hand grip tests
  • Sit-up test
  • Push-up test
  • Sit and reach test
  • Skin fold test
  • Power
  • Agility
  • Coordination
  • Speed
  • Balance
  • Reaction time

Methods of Training

Aerobic Training

  • Any activity that keeps the heart rate at 60-85% MHR for 20+ minutes or a mix of activities targeting the same area.

Circuit Training

  • Using various equipment arranged around an area, completing exercises at each station.

Continuous Training

  • Working out without rest breaks; maintaining a heart rate of 60% MHR for 20+ minutes

Interval Training

  • High and low-intensity activities and rest breaks

Fartlek

  • Combination of continuous and interval training, varying the intensity and terrain

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