5 Written questions
5 Matching questions
- Ballistic, static and PNF stretching
- Define ATP. Differentiate between ATP-CP system, Anaerobic and Aerobic system.
- How is resting heart rate assessed?
- Define FITT for cardiorespiratory endurance.
- a An acronym used to describe for cardiorespiratory exercise prescription variables; frequency, intensity, type (mode) and time (duration)
- b Adenosine triphosphate is a high-energy chemical compound that the body uses for immediate energy. ATP - CP (Creatine Phosphate) is stored by the body in small amounts and used during all our activities such as sprinting, long jumping and weightlifting. Anaerobic - maximal - intensity exercise that is sustained between 10 - 180 seconds. Aerobic - production of energy during slow - sustained exercise.
- c An acronym to describe the standard treatment procedure for acute sports injuries; rest, ice (cold application) compression and elevation
- d By sitting down and taking your pulse
- e Ballistic - exercise to avoid jerking, rapid, bouncing movements, or slow, short, and sustained movements. Static - exercises in which the muscles are linked in gradually through a joints complete range of motion. PNF - mode of stretching that uses reflexes and neuromuscular principles to relax or the muscles being stretched
5 Multiple choice questions
- May cause harm because of the excessive strain the place on muscles and joints, in particular the spine, lower back, knees, neck and shoulders
- 3500 cal
- Attempt to train 5 to 6 times a week for 30 min. at a time, say at a regular time for exercise, exercise early in the day, select aerobic activity you enjoy. To maintain fitness you should keep up a regular exercise program even during vacations.
- Neural stimulation, type of muscle fiber, overload, and specificity of training
- Carbs - 45 - 65% (mostly complex carbohydrates; less than 25% from sugar. Fat - 20 - 35%. Protein - 10 - 35%
5 True/False questions
Economic and health benefits of a wellness program. → Helps control blood sugar, increases and maintains muscle and a higher resting metabolic rate; encourages weight loss and maintenance, prevents obesity; lessens the risk of injury; reduces chronic lower back pain; alleviates arthritic pain; aids in childbearing (additional benefits on page 210)
What are the stages of the transtheoretical model of change? → Lack of core values, procrastination, precondition cultural beliefs, gratification, risk complacency, complexity, indifference and helplessness, rationalization and illusions of invincibility
How is nutrition related to osteoporosis and iron deficiency? → Osteoporosis is the lack of minerals required to keep bones strong. Iron deficiency is inadequate iron intake.
What are the common techniques to assess body composition? → Dual - energy x-ray absorperatometry (DXA), hydrostatic weighing, air displacement, skinfold thickness, girth measurement, Bio electric impedance, body mass index, and waist circumference
Be familiar with the tests to measure muscular strength and endurance. → Bench jumps, modified push-ups (women), modified dips (man), bent leg curl up, abdominal crunches (see page 218 for additional exercises)