BPK 141 Exam|Questions With Correct Answers|Verified
Complete the following relationship: genotype + <??> → phenotype - environment
Write down one definition of fitness that you feel is as complete as possible. - 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. - 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. - 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? - 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. - 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? - 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? - 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. - pre-training level phenotype (an individuals starting fitness)
, What is the SAID principle? - 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 - 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? - Frequency, Intensity, Time, Type
In terms of aerobic training effects, what is considered to be the most important factor —
intensity, duration, or frequency? Explain. - 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. - 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
Complete the following relationship: genotype + <??> → phenotype - environment
Write down one definition of fitness that you feel is as complete as possible. - 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. - 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. - 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? - 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. - 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? - 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? - 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. - pre-training level phenotype (an individuals starting fitness)
, What is the SAID principle? - 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 - 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? - Frequency, Intensity, Time, Type
In terms of aerobic training effects, what is considered to be the most important factor —
intensity, duration, or frequency? Explain. - 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. - 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
