BPK 141 Exam Questions and Answers Already Passed
Complete the following relationship: genotype + <??> → phenotype - Answers environment
Write down one definition of fitness that you feel is as complete as possible. - Answers Fitness is the
ability to complete daily activities with ease while being left without fatigue and having extra energy
The question, "are you fit?" can only be correctly answered by the counter-question "fit for what?"
Explain what this statement means. - Answers Performing different types of activities results in different
types of fitness. Some people are more fit towards cardiovascular endurance like running and others are
more fit towards muscular strength. People more fit towards cardiovascular endurance would be less fit
towards muscular strength training and therefore the people with higher cardiovascular endurance
would benefit more for endurance related things. Ex. a marathon runner going to a power lifting
competition would not be fit for this.
Describe the components of physical fitness. - Answers Cardiovascular (aerobic) endurance—the ability
of body systems to gather, process and deliver oxygen
Muscular endurance—the ability of the muscles to work over long periods against sub-maximal loads
Muscular strength—the ability of a muscle or group of muscles to apply force (often called maximal
force)
Flexibility—the range of motion at a joint*
Body composition—the amount of bone, muscle and adipose tissue
What are the basic differences between health-related and performance-related components of
physical fitness? - Answers health related:
- improved cardiovascular endurance will reduce cardiovascular disease
- Body composition, cardiovascular endurance, muscular strength, muscular endurance, flexibility
- able to complete daily activities while maintaining cardiovascular endurance and muscular strength
performance related:
- speed, agility, motor skills, balance, and power
- necessary to engage in competitive sports and activities
Health-related is necessary for health while performance-related is considered to be sport-specific.
being quicker than someone else does not correlate with having fewer health problems
,In Chapter 1 it was argued that the separation of the components of fitness into health-related and
performance-related components may not be an ideal model. Give one argument on this topic. -
Answers The separation of health related and performance related components may make the public
think that they only need to be worried about the health related component and not the performance
related component. They would believe that the performance related component is for athletes and
that it does not apply to them. Performance-related components is crucial for health. For example,
injuries caused by falls (especially in the elderly) demonstrate the importance of balance. If we believe
that only athletes need worry about performance-related components, we won't practice these healthy
skills as often.
What are the four principles of physiologic conditioning? - Answers Overload Principle
-in order to improve fitness level, you must stress the body at a level above homeostasis to force the
system to adapt and function more efficiently
-can be done by increasing either intensity, duration or frequency and keeping the other two constant
SUPERCOMPENSATION:
after a training session, the work capacity temporarily decreases due to fatigue, this must be followed
with adequate rest in order for super compensation to occur. This is where the body develops an
enhanced work capacity from training.
Specificity Principle
-want to perform an exercise as close to your activity as possible for improved capacity
-able to be fit for one mode and intensity but if changed slightly, the body may exhibit
1. early fatigue
2. delayed onset muscle soreness
"specific exercise elicits specific adaptations that create specific training effects"
Principle of Reversibility
"use it or lose it"
-a regular program must be maintained to prevent de-conditioning and loss of functional capacity
The continuum of adaptation persistence:
Cardiovascular endurance needs the most persistent training vs hypertrophy.
,Individual Differences Principle
-humans have different genotypes and phenotypes, there fore training must be adjusted to each
individual
-everybody adapts differently
What is supercompensation? - Answers a relationship between work and regeneration that leads to
superior physical adaptation as well as metabolic and neuropsychological arousal before a competition
- with training stress and subsequent recovery, overtime the athletes body compensates by increasing
fitness levels
- important that the training stress is challenging enough to disrupt homeostasis (bodys resting status)
followed by adequate recovery (rest)
What is the most important individual factor in terms of an individual's response to a training program?
This question is not asking about the program but about the characteristics of the individual. - Answers
pre-training level phenotype (an individuals starting fitness)
What is the SAID principle? - Answers Specific Adaptations to the Imposed Demands; if one wants
specific change, training must stress that muscle.
that the demands of an exercise program must be sufficient to force adaptation and that the
adaptations will be specific to the type of exercise program
ex. if you want to improve fitness for cycling you should use cycling as your predominant exercise mode
Explain the overload principle using running as an example - Answers The overload principle is a
standard which states that gradual increase of a physical demand on the body will improve fitness
What does FITT stand for? - Answers Frequency, Intensity, Time, Type
In terms of aerobic training effects, what is considered to be the most important factor — intensity,
duration, or frequency? Explain. - Answers Training intensity is the most important factor in determining
the training effect.
-at very low intensities (<50% max HR) there is little training effect.
-there is no minimum threshold for duration and frequency
, Using the FITTness formula, describe the components of an aerobic weight-bearing (such as running)
program for a 28-year-old female. Show your calculations regarding exercise intensity. Be specific. -
Answers Frequency
-workouts spaced out every other day but aerobic workouts requires more frequent workouts
Intensity
-(60 to 90%?) 60 to 70% of age-predicted max HR220-age, find 60% and 70% HR =(x)
(x/60s) * 10s = 10-ssecond target heart rate
Time
-optimal CV training effect, exercise minimum duration 15 mins at target HR. Optimal duration is 20-60
mins
Type
-activities that use large muscle groups that raises to target HR
-choose activity you enjoy
Using the FITTness formula, describe the components of an aerobic swimming program for a 45-year-old
male. Show your calculations regarding exercise intensity. Be specific. - Answers Frequency
-should be 6-7 times a week since they must work on CV endurance
Intensity
-higher intensity
Time
-at least 15 mins above target HR
Type
Complete the following relationship: genotype + <??> → phenotype - Answers environment
Write down one definition of fitness that you feel is as complete as possible. - Answers Fitness is the
ability to complete daily activities with ease while being left without fatigue and having extra energy
The question, "are you fit?" can only be correctly answered by the counter-question "fit for what?"
Explain what this statement means. - Answers Performing different types of activities results in different
types of fitness. Some people are more fit towards cardiovascular endurance like running and others are
more fit towards muscular strength. People more fit towards cardiovascular endurance would be less fit
towards muscular strength training and therefore the people with higher cardiovascular endurance
would benefit more for endurance related things. Ex. a marathon runner going to a power lifting
competition would not be fit for this.
Describe the components of physical fitness. - Answers Cardiovascular (aerobic) endurance—the ability
of body systems to gather, process and deliver oxygen
Muscular endurance—the ability of the muscles to work over long periods against sub-maximal loads
Muscular strength—the ability of a muscle or group of muscles to apply force (often called maximal
force)
Flexibility—the range of motion at a joint*
Body composition—the amount of bone, muscle and adipose tissue
What are the basic differences between health-related and performance-related components of
physical fitness? - Answers health related:
- improved cardiovascular endurance will reduce cardiovascular disease
- Body composition, cardiovascular endurance, muscular strength, muscular endurance, flexibility
- able to complete daily activities while maintaining cardiovascular endurance and muscular strength
performance related:
- speed, agility, motor skills, balance, and power
- necessary to engage in competitive sports and activities
Health-related is necessary for health while performance-related is considered to be sport-specific.
being quicker than someone else does not correlate with having fewer health problems
,In Chapter 1 it was argued that the separation of the components of fitness into health-related and
performance-related components may not be an ideal model. Give one argument on this topic. -
Answers The separation of health related and performance related components may make the public
think that they only need to be worried about the health related component and not the performance
related component. They would believe that the performance related component is for athletes and
that it does not apply to them. Performance-related components is crucial for health. For example,
injuries caused by falls (especially in the elderly) demonstrate the importance of balance. If we believe
that only athletes need worry about performance-related components, we won't practice these healthy
skills as often.
What are the four principles of physiologic conditioning? - Answers Overload Principle
-in order to improve fitness level, you must stress the body at a level above homeostasis to force the
system to adapt and function more efficiently
-can be done by increasing either intensity, duration or frequency and keeping the other two constant
SUPERCOMPENSATION:
after a training session, the work capacity temporarily decreases due to fatigue, this must be followed
with adequate rest in order for super compensation to occur. This is where the body develops an
enhanced work capacity from training.
Specificity Principle
-want to perform an exercise as close to your activity as possible for improved capacity
-able to be fit for one mode and intensity but if changed slightly, the body may exhibit
1. early fatigue
2. delayed onset muscle soreness
"specific exercise elicits specific adaptations that create specific training effects"
Principle of Reversibility
"use it or lose it"
-a regular program must be maintained to prevent de-conditioning and loss of functional capacity
The continuum of adaptation persistence:
Cardiovascular endurance needs the most persistent training vs hypertrophy.
,Individual Differences Principle
-humans have different genotypes and phenotypes, there fore training must be adjusted to each
individual
-everybody adapts differently
What is supercompensation? - Answers a relationship between work and regeneration that leads to
superior physical adaptation as well as metabolic and neuropsychological arousal before a competition
- with training stress and subsequent recovery, overtime the athletes body compensates by increasing
fitness levels
- important that the training stress is challenging enough to disrupt homeostasis (bodys resting status)
followed by adequate recovery (rest)
What is the most important individual factor in terms of an individual's response to a training program?
This question is not asking about the program but about the characteristics of the individual. - Answers
pre-training level phenotype (an individuals starting fitness)
What is the SAID principle? - Answers Specific Adaptations to the Imposed Demands; if one wants
specific change, training must stress that muscle.
that the demands of an exercise program must be sufficient to force adaptation and that the
adaptations will be specific to the type of exercise program
ex. if you want to improve fitness for cycling you should use cycling as your predominant exercise mode
Explain the overload principle using running as an example - Answers The overload principle is a
standard which states that gradual increase of a physical demand on the body will improve fitness
What does FITT stand for? - Answers Frequency, Intensity, Time, Type
In terms of aerobic training effects, what is considered to be the most important factor — intensity,
duration, or frequency? Explain. - Answers Training intensity is the most important factor in determining
the training effect.
-at very low intensities (<50% max HR) there is little training effect.
-there is no minimum threshold for duration and frequency
, Using the FITTness formula, describe the components of an aerobic weight-bearing (such as running)
program for a 28-year-old female. Show your calculations regarding exercise intensity. Be specific. -
Answers Frequency
-workouts spaced out every other day but aerobic workouts requires more frequent workouts
Intensity
-(60 to 90%?) 60 to 70% of age-predicted max HR220-age, find 60% and 70% HR =(x)
(x/60s) * 10s = 10-ssecond target heart rate
Time
-optimal CV training effect, exercise minimum duration 15 mins at target HR. Optimal duration is 20-60
mins
Type
-activities that use large muscle groups that raises to target HR
-choose activity you enjoy
Using the FITTness formula, describe the components of an aerobic swimming program for a 45-year-old
male. Show your calculations regarding exercise intensity. Be specific. - Answers Frequency
-should be 6-7 times a week since they must work on CV endurance
Intensity
-higher intensity
Time
-at least 15 mins above target HR
Type
