FITT EXAM QUIZ

• Fitness


  can be described as a condition that helps us look, feel and do our best; it is the foundation for health and well-being.
• Exercise


  Planned, structured, repetitive movement of body designed to improve or maintain physical fitness.
• hypokinetic diseases


  describes many of the diseases and conditions associated with inactivity and poor fitness.
• Physically active people have a 33-50% lower risk of developing type 2 diabetes compared with inactive people.

  True
• Physical activity programs can help reduce the risk of falling, and therefore fractures, among older people

  True
• Physical activity is effective in the treatment of clinical depression and can be as successful as psychotherapy or medication, particularly in the longer term.

  True
• Physical activity is associated with a reduction in overall risk of cancer.

  True
• Physical activity is a major independent protective factor against coronary heart disease in men and women.

  True
• low to moderate in intensity using slow twitch muscle fibres, these primarily utilise energy created from the aerobic energy system and typically use large muscle groups in a rhythmical movement for extended periods of time. For example cycling, swimming and running.

  Aerobic/Cardiovascular
• the maximum capacity of an individual’s body to transport and use oxygen during exercise.

  VO2 max
• form of strength training at a moderate to high intensity using fast twitch muscle fibers to apply effort or force to overcome a specific load.

  Anaerobic/Resistance
• are movements in which contracting muscles stay the same length whilst applying a force (the plank)

  Isometric
• causes muscles to shorten as they contract under tension to apply force (upward phase of a bicep curl)

  Concentric
• are the opposite to concentric contractions, muscles lengthen under tension to apply a force (controlled lowering phase of a bicep curl)

  Eccentric
• Long Term Benefits of Resistance Training to the Body

  Improved strength

  Improved power

  Improved posture

  Improved core stability

  Decreased blood pressure
• Long term Benefits of Cardiovascular Training to the Body

  Increased lung capacity/increase in VO2 max

  Reduction in body fat

  Increase in bone density

  Reduction in blood pressure

  Hypertrophy of cardiac tissue
• When exercising, the body requires sufficient quantities of substances for energy, growth and repair.

  Diet
• The frequency, intensity, type, and time of activities will be a large factor as to the physiological progressions to the human body.

  Activity level/type
• There are many disabilities that can cause physical impairment; however, exercise adaptations can help correct/enhance body functioning with targeted exercises.

  Physical disabilities
• will affect training directly. will hamper progress.

  Illness and fatigue
• These can be both social and medical. These should be picked up in pre-exercise screening.

  Drugs
• is an exercise that gradually builds in intensity at the beginning of a workout. This prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises.

  warm up
• is to return the body to a pre exercise state.

  Cooldown
• is a form of exercise that is performed at a 'continuous' intensity throughout and doesn't involve any rest periods. example: running, biking, swimming and rowing.

  Continuous training
• Alternating between strenuous exercise & rest.

  Interval training
• Fusion of cardio and resistance exercises

  Circuit training
• Muscle training is the ability of the muscle to do maximum work within the shortest amount of time. Muscle endurance is the ability of the muscle to do moderate work over an extended period of time. _ _ trains and develops the muscle for power.

  Weight training
• Is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.

  High intensity interval training
• Designed to afford the body an efficient workout with maximum benefits in a short amount of time, the _ training method uses high intensity interval training to provide a full workout, building strength and improving cardio condition.

  TABATA
• Core Training


  Focuses on three areas: core mobility, core stability, and core strength.
• muscle pain that begins after you’ve worked out. It normally starts a day or two after a workout. You won’t feel DOMS during a workout.

  Delayed-onset muscle soreness (DOMS)
• Treating DOMS

  Massage

  Topical Analgesics

  Cold bath

  Warm Bath

  Anti-inflammatory foods
• Personal Fitness Program (PFP)?


  is a plan that specifies the types and amounts of physical activity you will engage in to achieve your objectives.
• How to Design your PFP?

  Consider Fitness Goal.

  Assess Your fitness level.

  Create a balanced routine.

  Start low and progress slowly.

  Build activity into your daily routine.
• We have 600 muscles, but not all of them wil be used for resistance training. To make a simpler plan for resistance training, you need to know about the different muscle groups. Some muscles can work together, while others cannot.

  Human Anatomy
• Six Muscle Groups

  Chest

  Shoulder

  Back

  Arms

  Abdominal

  Legs