BASIC FITNESS COURSE SEMPER QUESTIONS AND
ANSWERS WITH A+ SOLUTION GUIDE ASSURED PASS.
◉ Interval training should consist of short bouts of high intensity exercise that last (blank)
seconds. Answer:30
◉ List seven signs that can indicate you may be overtrained. Answer:(1) Tired all the time
(2) Plateaus in performance
(3) Sleep disrupted
(4) Resting heart rate is increased
(5) Muscles twitch or spasm
(6) Change in mood
(7) Possible injury
◉ List four ways you can prevent overtraining. Answer:(1) Get rest
(2) Eat a healthy diet
(3) Monitor resting heart rate
(4) Listen to your body
◉ Bodies return to detrained levels after (blank) weeks. Answer:4 to 8
,◉ List three different types of soft tissue. Answer:(1) Muscle
(2) Tendon
(3) Ligament
◉ Grade 3. Answer:Tear of many muscle fibers
◉ Grade 2. Answer:Complete tearing of the muscle
◉ Grade 1. Answer:Few muscle fibers tear
◉ Grade 4. Answer:Moderate number of muscle fibers tear
◉ List two types of tendonitis. Answer:(1) Acute tendonitis- occurs from one large force that
damages the tendon.
(2) Chronic tendonitis- is typically called an overuse injury and results from repetitive
microtrauma
◉ iliotibial band syndrome. Answer:Lateral side of the knee
◉ Patellar Tendonitis. Answer:Front of the knee
◉ Achilles Tendonitis. Answer:Back of the heel
◉ Stress Fracture. Answer:Foot, ankle, tibia, or hip
◉ Tennis Elbow. Answer:Lateral side of elbow
◉ Repair. Answer:New tissue is formed and reorganized
, ◉ Remodeling. Answer:Starts when all the new tissue has been created
◉ Inflammation. Answer:Site typically becomes red and swollen
◉ The inflammation response is typically complete after (blank). Answer:48 hours
◉ Apply ice to the injured area for (blank) every (blank) during the first 72 hours after the
injury occurs. Answer:15 to 20 minutes; 2 to 3 hours
◉ Identify the five steps in treating a soft tissue injury. Answer:(1) P- Protection
(2) R- Rest
(3) I- Ice
(4) C- Compression
(5) E- Elevation
◉ What three psychological factors can improve rehabilitation from injury?. Answer:(1)
Positive attitude
(2) Intrinsic motivation
(3) Willingness to listen
◉ Identify eight risk factors that may lead to an injury. Answer:(1) Low level of physical fitness
(2) History of previous injury
(3) Increasing exercise intensity too much, too fast
ANSWERS WITH A+ SOLUTION GUIDE ASSURED PASS.
◉ Interval training should consist of short bouts of high intensity exercise that last (blank)
seconds. Answer:30
◉ List seven signs that can indicate you may be overtrained. Answer:(1) Tired all the time
(2) Plateaus in performance
(3) Sleep disrupted
(4) Resting heart rate is increased
(5) Muscles twitch or spasm
(6) Change in mood
(7) Possible injury
◉ List four ways you can prevent overtraining. Answer:(1) Get rest
(2) Eat a healthy diet
(3) Monitor resting heart rate
(4) Listen to your body
◉ Bodies return to detrained levels after (blank) weeks. Answer:4 to 8
,◉ List three different types of soft tissue. Answer:(1) Muscle
(2) Tendon
(3) Ligament
◉ Grade 3. Answer:Tear of many muscle fibers
◉ Grade 2. Answer:Complete tearing of the muscle
◉ Grade 1. Answer:Few muscle fibers tear
◉ Grade 4. Answer:Moderate number of muscle fibers tear
◉ List two types of tendonitis. Answer:(1) Acute tendonitis- occurs from one large force that
damages the tendon.
(2) Chronic tendonitis- is typically called an overuse injury and results from repetitive
microtrauma
◉ iliotibial band syndrome. Answer:Lateral side of the knee
◉ Patellar Tendonitis. Answer:Front of the knee
◉ Achilles Tendonitis. Answer:Back of the heel
◉ Stress Fracture. Answer:Foot, ankle, tibia, or hip
◉ Tennis Elbow. Answer:Lateral side of elbow
◉ Repair. Answer:New tissue is formed and reorganized
, ◉ Remodeling. Answer:Starts when all the new tissue has been created
◉ Inflammation. Answer:Site typically becomes red and swollen
◉ The inflammation response is typically complete after (blank). Answer:48 hours
◉ Apply ice to the injured area for (blank) every (blank) during the first 72 hours after the
injury occurs. Answer:15 to 20 minutes; 2 to 3 hours
◉ Identify the five steps in treating a soft tissue injury. Answer:(1) P- Protection
(2) R- Rest
(3) I- Ice
(4) C- Compression
(5) E- Elevation
◉ What three psychological factors can improve rehabilitation from injury?. Answer:(1)
Positive attitude
(2) Intrinsic motivation
(3) Willingness to listen
◉ Identify eight risk factors that may lead to an injury. Answer:(1) Low level of physical fitness
(2) History of previous injury
(3) Increasing exercise intensity too much, too fast
