HOPE SEMESTER 1 REVIEW
QUESTIONS AND CORRECT
ANSWERS
Skill-Related Components of Fitness ✅✅ANSW-• agility: the ability to maintain control of the
body while changing directions
• balance: the ability to keep an upright posture while standing still or moving
• coordination: the integration of eye, hand and foot movements
• power: combination of strength and speed
• reaction time: the time it takes to react to a stimulus
• speed: the ability to cover a distance in a short time
Goal-setting ✅✅ANSW-• Should be aimed at self-improvement and lifestyle choices.
• Check your progress periodically and make any necessary adjustments.
• Realistic, specific, should have benefits, and adjust if necessary.
Types of goals ✅✅ANSW-• Long-term goals: may take a long time to reach, perhaps years
• Short-term goals: can help you achieve a long-term goal; can be achieved in a short period of time
Warm-up and Cool-down benefits ✅✅ANSW-• your pulse rate can increase or decrease gradually
• prevents injury
• raises and lowers temperature of the muscles gradually
• reduces stiffness
• prevents pooling of blood in extremities
Principles of training ✅✅ANSW-• Overload: (F) frequency: how often, (I) intensity: how hard, (T)
time: how long
• Progression- overload gradually
• Specificity- working on one particular component of fitness
Flexibility ✅✅ANSW-ability to move the joints through a full range of motion
, 4 types of stretching ✅✅ANSW-1) dynamic: stretching using movements
2) ballistic: bouncy movements, the most dangerous
3) static stretching: slow stretching without pain (hold 10-30 seconds)
4) PNF: requires help from another person
cardiorespiratory fitness ✅✅ANSW-ability of the heart and lungs and circulatory system to supply
the nutrients necessary for prolonged work or activity
arteries ✅✅ANSW-carry the blood away from the heart to the muscles
veins ✅✅ANSW-carry the blood from the muscles to the heart
cardiorespiratory system ✅✅ANSW-includes the heart, lungs, blood and blood vessels
aerobic activities ✅✅ANSW-with oxygen (example a long distance runner)
anaerobic activities ✅✅ANSW-without oxygen (example a sprinter)
safety procedures ✅✅ANSW-warm-up, cool down, pre testing, and wearing apparel
a physically fit person's heart: ✅✅ANSW-pumps more blood with fewer beats
Target Heart Rate ✅✅ANSW-must be reached to achieve cardiorespiratory training effects
Training Heart Rate Zone ✅✅ANSW-consists of the range between the lower level of your target
heart rate and the upper level
Maximum Heart Rate ✅✅ANSW-is calculated by 220 minus your age (220-age=MHR)
Resting Heart Rate ✅✅ANSW-lowers with better cardiorespiratory fitness (60 - 80 BPM)
QUESTIONS AND CORRECT
ANSWERS
Skill-Related Components of Fitness ✅✅ANSW-• agility: the ability to maintain control of the
body while changing directions
• balance: the ability to keep an upright posture while standing still or moving
• coordination: the integration of eye, hand and foot movements
• power: combination of strength and speed
• reaction time: the time it takes to react to a stimulus
• speed: the ability to cover a distance in a short time
Goal-setting ✅✅ANSW-• Should be aimed at self-improvement and lifestyle choices.
• Check your progress periodically and make any necessary adjustments.
• Realistic, specific, should have benefits, and adjust if necessary.
Types of goals ✅✅ANSW-• Long-term goals: may take a long time to reach, perhaps years
• Short-term goals: can help you achieve a long-term goal; can be achieved in a short period of time
Warm-up and Cool-down benefits ✅✅ANSW-• your pulse rate can increase or decrease gradually
• prevents injury
• raises and lowers temperature of the muscles gradually
• reduces stiffness
• prevents pooling of blood in extremities
Principles of training ✅✅ANSW-• Overload: (F) frequency: how often, (I) intensity: how hard, (T)
time: how long
• Progression- overload gradually
• Specificity- working on one particular component of fitness
Flexibility ✅✅ANSW-ability to move the joints through a full range of motion
, 4 types of stretching ✅✅ANSW-1) dynamic: stretching using movements
2) ballistic: bouncy movements, the most dangerous
3) static stretching: slow stretching without pain (hold 10-30 seconds)
4) PNF: requires help from another person
cardiorespiratory fitness ✅✅ANSW-ability of the heart and lungs and circulatory system to supply
the nutrients necessary for prolonged work or activity
arteries ✅✅ANSW-carry the blood away from the heart to the muscles
veins ✅✅ANSW-carry the blood from the muscles to the heart
cardiorespiratory system ✅✅ANSW-includes the heart, lungs, blood and blood vessels
aerobic activities ✅✅ANSW-with oxygen (example a long distance runner)
anaerobic activities ✅✅ANSW-without oxygen (example a sprinter)
safety procedures ✅✅ANSW-warm-up, cool down, pre testing, and wearing apparel
a physically fit person's heart: ✅✅ANSW-pumps more blood with fewer beats
Target Heart Rate ✅✅ANSW-must be reached to achieve cardiorespiratory training effects
Training Heart Rate Zone ✅✅ANSW-consists of the range between the lower level of your target
heart rate and the upper level
Maximum Heart Rate ✅✅ANSW-is calculated by 220 minus your age (220-age=MHR)
Resting Heart Rate ✅✅ANSW-lowers with better cardiorespiratory fitness (60 - 80 BPM)
