PE: Topic: Fitness Principles
In general, fitness evaluations are meant to help you measure your physical fitness against those of similar age and gender.
T
Participating in physical activities can improve health-related fitness.
T
Power is the fitness skill associated with the rate at which strength can be used.
T
Reaction time is the lapse of time between muscular movement and external stimuli.
T
What is the main goal of the President's Challenge Program?
The main goal of the President's Challenge Program is to promise healthy lifestyles for school-aged children.
Explain why exercise programs must increase in difficulty and duration over time to remain effective.
The principle of overload recognizes that physical activity has to be at a higher-than-normal level to lead to increased health. As an individual performs exercise at this higher level, however, the body adapts to the increased demand and becomes the new level of normal. Therefore, in order to remain effective, the exercise program must continue to increase in difficulty and duration to maintain the appropriate level of overload that promotes increased health.
The only factor that truly influences your performance on a fitness evaluation is your cardiovascular fitness.
F
You have decided that you would like to participate in a sport in your community or school. Decide which sport you would like to go out for based on the skills that are required for that sport. Which sport will you choose, which skill-related fitness abilities are necessary for that sport, and how will you prepare for your upcoming season?
<< Read Less First , determine what kind of physical ability that you excel at and what is your physical weakness for example, you're very agile but you have no strength. Second, you determine what kind of sports that required a physical aspect that matched yours For example, Football need agile athletes for certain positions. Third, analyze what can you do in that sport with your physical ability. Since you're agile but you got no strength, you are useless on the defensive line, but you can be really useful as a Running back. Last, prepare a training regime that you will need to do in order to fulfill your role in that sport for example, cardio conditioning on Monday- Wednesday, sprint training on Thursday, etc.
According to the presentation, skill-related fitness CANNOT be improved by __________. A. heredity B. practice C. specificity D. all of the above
A
Assessing different skill-related fitness components requires __________. A. a range of different tests B. the definitive test for each component C. one test per skill tested D. tests tailored to individual fitness levels
A
During resistance exercise, muscles are __________. A. working against a force B. repeatedly contracted C. concerted in movement D. all of the above
A
The BEST strategy for improving flexibility throughout the body is to __________. A. perform different stretching exercises targeting multiple areas B. perform the same exercise over and over until target flexibility is reached C. perform stretching exercises in between each strength-building exercise D. perform a set routine of exercises, targeting only one area of the body
A
The time it takes to move in response to a stimulus is called __________. A. reaction time B. agility C. balance D. flexibility
A
To be effective, an exercise program must be __________. A. uniquely tailored to every person B. maintained at a constant level of difficulty C. applied generally to whole-body fitness D. constantly increasing in difficulty
A
What makes the yardstick test a direct measurement of reaction time? A. The further the yardstick falls, the slower the reaction time. B. Yardsticks have numerical markings for length. C. Yardsticks are designed to measure reaction time. D. all of the above
A
Which of the following influences on skill-related fitness cannot be applied or changed to improve fitness levels? A. heredity B. practice C. specificity D. none of the above
A
Which of the following is NOT a benefit of cardiorespiratory fitness? A. More blood is pumped through the body. B. The risk of cardiovascular disease is decreased. C. Longer durations of large muscle exercises are possible. D. The efficiency of the respiratory system increases.
A
Which of the following statements BEST explains why the same exercise program might conform to the principle of overload for one person but not for another? A. Different individuals have different levels of physical fitness. B. Physical activity only leads to increased health benefits when it is above normal levels. C. Bodies adapt to increased physical demands placed upon them. D. The same exercise programs always conform to the principle of overload.
A
Which of the following statements BEST explains why the standing long jump is a test of power? A. The distance jumped is directly related to leg power. B. The test does not require any other fitness skills. C. Most power-oriented fitness tests are focused on the legs. D. The standing long jump is the only reliable test of leg power.
A
Which of the following tests uses calipers to assess body composition? A. skinfold test B. sit-and-reach C. arm hang D. curl-up
A
To ensure your score in a fitness evaluation is properly recorded, the proctor must count your repetitions.
F
Explain why it's important to create a consistent schedule for your personal training plan.
A consistent schedule provides adequate rest and recovery between exercise cycles of major muscle groups
How could a skier benefit from a sports-specific training program? (Site 1)
A skier could benefit from a sports-specific training program by strengthening his/her leg muscles used in skiing down a hill or turning, from balance exercises for turning on a steep hill and from aerobic exercises for general conditioning so as to build stamina needed in negotiating long ski hills or for cross-country skiing which is an aerobic type exercise.
When setting a fitness goal, it's best to increase frequency and intensity in the first week to avoid burn out.
F
After completing a fitness evaluation, what steps should you take to improve your performance?
After completing a fitness evaluation, you should review your results, create challenging goals, create a personal training plan, and reevaluate your goals once you've reached the end of the plan.
For men taking the the Air Force Physical Fitness Test, the best possible time to run 1.5 miles is in less than __________. A. 15 minutes, 30 seconds B. 13 minutes, 36 seconds C. 9 minutes, 12 seconds D. 10 minutes, 23 seconds
C
Explain what distinguishes agility from balance and coordination.
Agility, balance, and coordination each refer to different fitness skills. Agility refers to the ability of executing rapid changes in any direction. Balance refers to the ability of moving while remaining upright. These two skills are related, but still distinct. Dodging back-and-forth in a sports game is an example of good agility, while moving around without slipping or falling is an example of good balance. Coordination, meanwhile, is the ability of using different body parts together.
It's important to __________ throughout your personal training plan and reset goals if necessary. A. stop training for five-day periods B. reevaluate C. refrain from eating D. weigh yourself several times a day
B
The FITT principles of training include __________. A. fundamental, intensity, time, and type B. frequency, intensity, time, and type C. frequency, individual, time, and type D. frequency, intensity, tough, and time
B
To score in the 85th percentile at age 15 in the President's Challenge, girls must __________. A. complete the shuttle run in 9.0 seconds B. run a mile in 8:08 C. complete 11 pull-ups D. perform 57 curl-ups in 60 seconds
B
What are the three components of the FITT acronym associated with overload and progression? A. frequency, intensity, and type B. time, frequency, and intensity C. fitness, intensity, and time D. type, intensity, and fitness
B
Which of the following events is NOT typically included in fitness evaluations? A. push-ups B. shot put C. endurance run D. standing long jump
B
Which of the following is NOT a common reason that people abandon exercise programs? A. insufficient results B. weight loss C. injury D. burnout
B
Which of the following is NOT a component of health-related fitness? A. cardiorespiratory fitness B. bone density C. muscular strength D. flexibility
B
Which of the following is NOT a component of skill-related fitness? A. agility B. flexibility C. coordination D. reaction time
B
Which of the following is NOT part of the step test for assessing cardiorespiratory fitness? A. taking your pulse B. performing the test for 1 hour C. comparing your results to a reference chart D. using a 12-inch step
B
Which of the following is a direct benefit of good flexibility? A. increased muscle strength B. increased range of motion C. improved muscle endurance D. none of the above
B
Which of the following statements about heredity is accurate? A. It is based on personal choices and determination. B. It is the passing of characteristics from parents to children. C. It can be changed with sufficient medical care and knowledge. D. none of the above
B
Explain the tangible physical benefits of warming up for and cooling down from a workout activity.
Both warm-up and cool down exercises can help prevent injuries associated with workouts. They allow the heart rate to increase and decrease slowly which prevents light headedness and also improves blood flow to the muscles. Overall, warm-up and cool down activities also prevent muscle soreness.
Exercises that work the core are exercising muscles found in the __________. A. arms B. chest C. abdomen D. legs
C
Setting up a circuit training program would not be a beneficial, sports-specific training method for skiers.
F
Many professions, including police officers and firefighters, use fitness evaluations __________. A. to determine pay raises B. to rank employees from most to least fit C. as a criteria for hiring D. to decide who should be fired
C
Muscular strength is BEST described by __________. A. the ability of a muscle to contract repeatedly B. the average metabolic efficiency of muscles C. the force produced in a single maximum effort D. daily levels of physical activity and exertion
C
The BEST way to cool down from a workout is to __________. A. stop the activity immediately B. switch to a different workout activity C. continue the activity at a lower intensity D. take a cool shower
C
The five components of health-related fitness include __________. A. cardiovascular fitness, muscle tone, muscular endurance, flexibility, and body composition B. cardiorespiratory fitness, muscular strength, resting heart rate, muscular endurance, and body composition C. cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition D. calisthenics, muscular strength, muscular endurance, flexibility, and body composition
C
Trending data is needed when evaluating fitness levels in order to __________. A. compare against others B. chart overall progress C. correct inaccurate data D. keep a person motivated
C
What are the three underlying training principles of effective workout programs? A. specificity, dedication, and enthusiasm B. overload, dedication, and enthusiasm C. specificity, overload, and progression D. progression, enthusiasm, and overload
C
Which of the following BEST explains why using more than one assessment of cardiorespiratory fitness gives a better picture of fitness level? A. No individual cardiorespiratory fitness test is accurate. B. Heart and lung fitness must be assessed separately. C. Using more than one assessment provides a more complete picture of an individual's fitness level. D. all of the above
C
Which of the following exercises would be BEST for improving muscular strength and endurance? A. walking B. running C. push-ups D. bicycling
C
Which of the following is TRUE about assessing muscular strength and endurance? A. All muscle groups can be tested simultaneously. B. Muscle strength and endurance are always assessed together. C. Different muscle groups have to be tested separately. D. One test can determine an individual's muscle group focus area.
C
Which of the following statements BEST describes the sprint test? A. It is conducted over a specified short distance. B. The sprint test begins at a slow pace that increases as the runner continues. C. The runner should sprint as fast as possible to the finish line. D. Sprinting is running at a moderate, sustainable pace.
C
Which of the following techniques should you NOT use when recording your performance on a fitness evaluation? A. have a partner help count your reps as you work B. confirm the score is recorded correctly C. record your score after you have finished all of the events D. make sure you are given credit for your score
C
The BEST type of test for assessing skill-related fitness depends on __________. A. the number of skills being tested B. an individual's heredity C. personal speed and agility D. which skill is being tested
D
The __________ of exercise determines the health and fitness benefit of the exercise. A. frequency B. intensity C. time D. type
D
Which of the following do performance evaluation tests NOT measure? A. agility B. reaction time C. coordination D. sport knowledge
D
Which of the following is NOT a clear example of the application of the principle of specificity? A. lifting weights to build muscle strength B. running to become a better runner C. bicycling to build leg strength D. swimming to improve coordination
D
Which of the following is an example of a specific personal training goal? A. make my leg muscles stronger B. run around the track faster C. do more push-ups D. decrease mile-run time by 30 seconds
D
Explain why improving cardiorespiratory fitness and muscular strength and endurance are considered good strategies for improving body composition.
Exercise uses energy, and when energy expenditure exceeds energy intake, the difference is made up by burning fat. Thus, improving one's cardio respiratory fitness and muscular strength and endurance can help improve one's body composition by changing the ratio of body tissue to fat.
An exercise program, if designed well, will be perfect for everyone.
F
Everyone should exercise with the same frequency.
F
Fitness evaluations are most important for demonstrating your athletic superiority.
F
Muscular endurance refers to the maximum amount of force a muscle group can generate.
F
Justify the need for fitness evaluations for those wishing to become firefighters.
Firefighters need excellent physical ability and strength to perform their job effectively. It's important to make sure each firefighter is able to handle the physical demands in a crisis, such as carrying a person out of a burning building.
Describe each of the FITT training principles. (Site 1)
Frequency- How often you exercise Intensity- How hard you exercise Time- How long you exercise Type- What kind of exercise you do
Explain the role that heredity plays in skill-related fitness.
Heredity is seen as a natural ability and cannot be changed to match certain skills.
Explain how specificity plays a role in high-performance sports.
High performance in some components of skill related fitness does not guarantee high performance in others. Specific training is essential to improve components of skill related fitness.
According to the principles of FITT, what is the relation between the intensity of an exercise and the time an exercise needs to be performed?
Intensity and time are related components of an exercise program under the principles of FITT. Intensity refers to the difficulty of a particular exercise while time refers to the length of time the exercise is performed. These two principles are related by the fact that the time spent performing an exercise depends on its intensity. Thus, if an exercise is really intense, less time is needed to do it.
Explain the relationship between muscular strength and endurance and describe their impact on health-related fitness.
Muscular strength is a measure of how much force a muscle can exert in a single effort, while muscle endurance describes the ability of muscles to contract repeatedly over time. Muscle strength and endurance develop together: that is, building muscle strength also helps build endurance and vice versa. However, some exercises and activities are best for developing muscle strength and others for muscle endurance. Both muscular strength and endurance are important components of health-related fitness.
Why should a good warm-up include stretching and activity-specific warm-up actions?
One of the points of performing warm-up exercises is to prevent injury and muscle strain. The best way to ensure that these events do not occur is to warm up the muscles that are going to be used in the exercise regimen.
Imagine that you and a friend are discussing your health-related fitness levels. What assessments could you and your friend use to determine your health-related fitness levels for each component and what activities could you do to improve the components of health-related fitness?
One thing you could do in order to measure your cardiovascular strength you can do a full sprint run. In order to help improve your fitness levels you can swim, jog/run, body weight exercises, and a balanced diet.
Discuss the value of doing "Performance Evaluation Tests" on athletes.
Performance evaluation tests are essential to every performed tasks. Even in athletes, it is essential to evaluate whether their performance is wonderful or if it needs improvement to reach the desired goal. Performance evaluation test involves six stages. These include, select characteristics to be measured, select the measurement method, collect the data, analyze the data that was collected, make a decision based on the analysis, and finally to implement the decision. Performance evaluation tests in athletes are very valuable because it tells them what their strengths and weaknesses are. With this data, they will be able to find ways to eradicate their weaknesses and maximize their strengths.
What two exercises could be used to increase your ability to perform push-ups in a fitness evaluation?
Push-ups require upper body strength, so weight-training exercises such as the shoulder press, chest press, curl-ups, and dead lift would be beneficial.
Explain why the greatest benefits to cardiorespiratory fitness come from sustained physical activities like running, walking and cycling.
Sustained physical activity allows the body to work its muscles while providing oxygen to the muscle groups. This activity develops the muscle groups in addition to the cardiovascular and respiratory systems that deliver oxygen to the muscles via blood circulation. Sustained physical activity exercises all these systems in concert and improves cardiorespiratory fitness levels.
A combination of the skill-related fitness components can determine one's performance in a specific sport.
T
According to the principle of overload, endurance is increased when muscles work for a longer period of time than usual.
T
According to the principle of progression, exercise programs should gradually become more difficult over time.
T
Fitness evaluations are usually designed for a certain group of people.
T
Health-related fitness contributes to sports performance.
T
The FITT principles can be applied to any workout program.
T
The sit-and-reach test assesses hamstring flexibility.
T
To better understand your performance, your score from a fitness evaluation should be compared to those of similar age and gender.
T
When reviewing the results of your fitness evaluation, it's important to look for areas that can be improved.
T
Why do exercise needs vary between individuals?
The amount of exercise a person needs to improve their health depends upon many individualized factors, including personal goals and fitness levels. A person with high levels of physical health will have more significant exercise needs in order to continue improving their health than a less healthy person. In addition, people looking to generally improve their overall health will have very different exercise needs than people looking to target improvement in one area or muscle group.
Compare and contrast the curl-up and arm hang test and explain why different tests cannot be used interchangeably.
The curl-up tests the strength and endurance of the abdominal muscles, while the arm hang tests the strength and endurance of the arm muscles. Since different muscle groups are developed and tested in different ways, tests for different groups cannot be used interchangeably because the results do not pertain to the same group of muscles.
List the principles of exercise.
The principles of exercise include the principle of overload, the principle of progression, and the principle of specificity.
Explain how the components of skill-related fitness are interrelated and how each is of importance.
The various components of skill-related fitness do not exist in isolation. Reaction time in a sport is also dependent upon coordination in order to react to stimuli, just like balance is important in situations relying upon high levels of agility. There is not much point in being highly agile in a sport if a player cannot stay upright through the end of the play or maneuver. These different skills are important to different degrees in different activities, so none of them can be discounted or ignored.
Explain why the wall test is best considered a coordination test.
The wall test involves throwing a ball against a wall with one hand and catching it with the opposite hand as it bounces back. It measures the ability of using different body parts in conjunction with one another.
Distinguish between different kinds of cardiorespiratory fitness assessments and explain why different tests provide different information about fitness levels.
There are several different kinds of assessments of cardiorespiratory fitness such as timed runs, timed walks, and step tests. The different tests assess the use of different muscle groups as well as different levels of exertion. Running is more intensive than walking, and walking for a mile at a steady pace over level ground uses different muscle groups than stepping up and down repeatedly. Using multiple, different fitness assessments gives a more complete picture of the various factors that contribute to an individual's level of cardiorespiratory fitness.
According to the article, what are three things people should consider when setting their ultimate fitness goal?
Three things people should consider when setting their ultimate fitness goal is: 1. Be realistic; pick a goal that is achievable. If a goal is not achievable in the time you want it to be, you are more likely to give up. Realistic goals encourage hard work and spark determination.2. Be specific; a specific goal defines a measurable end goal. Specific goals are much like realistic goals, specificity encourages hard work.3. Choose something relevant; pick something you're interested in, not someone else's interest. Choosing a relevant goal will help keep you on track to reach your ultimate goal.
To get the best results when working out, it is a good idea to evaluate your starting point and to track your progress from there. What are some basic assessments and measurements that you can take to get started on your fitness routine? These can include exercises as well as body measurements.
When starting an exercise program it is important to always keep track of and monitor the progress you make so that you know when you have accomplished your goal. When first starting you should weigh yourself and measure yourself- if your goal is to lose weight- so that you can compare and contrast your starting results to your finish results. If your goals focus mainly on strength and endurance it would benefit you to take the results you get from different fitness tests before you start your training regimen and then after you complete it so you can measure how far you have come. Doing this will always help you to determine what your goals are so that you know where to begin.
You have decided that you are ready to start a fitness program. You have not exercised on a regular basis in about a year. What principles of exercise should you consider when starting a new exercise regime and what should you do before and after every workout to minimize injuries.
You should start slow and increase the intensity of the workout gradually. Which means that you should start with easy workouts and slowly make them harder every week. You should also stretch well at the beginning of your workout, and after which will help prepare your muscles for physical activities and avoid cramps or serious injuries.
