Name ______
Fitness Worksheet Foundations of Fitness II
DIRECTIONS: Read the information sheet entitled “Fitness” and answer the following questions. Short answer, fill in the blank, and true/false.
1. What are the 4 components of TOTAL fitness? 4 points
2. There are 5 components to PHYSICAL fitness that are named below. Define each component. 5 points
Cardiovascular Endurance:
Flexibility:
Muscular Strength:
Muscular Endurance:
Body Composition:
3. What does F.I.T.T. stand for? 4 points
4. It is recommended to exercise ______days per week? 1 point
5. Determine your target heart rate at 70-90% of your max heart rate. Your age is ______. 3 points (Hint: First find you MHR, then find your THZ)
Target Heart Zone = 6. The recommended minimum amount of exercise time per session is ______. 1 point
7. Stretching should be performed for ______and should be performed ______. 2 points
8. T F Bouncing is the proper way to stretch.
9. What are the average body fat percentages?
Males ______% Females ______%
MATCHING 10. Sedentary Lifestyle a. moving into an exaggerated position and holding it. 11. Leisure Activity b. making the muscle work more than it normally does. 12. Visualization c. sitting around or doing very little exercise. 13. Static Stretch d. doing specific exercises to improve specific components of physical fitness in specific body parts. 14. Principle of Progression e. time spent away from time-consuming duties and responsibilities 15. Principle of Specificity f. progressively increasing the level of exercise so that improvement in physical fitness will continue. 16. Overload Principle g. formation of desired mental images.
SHORT ANSWER 17. Name 3 long-term benefits of physical activity. 3 points
18. Name 3 mental / emotional / social benefits of physical activity. 3 points
19. Name and define the 6 components of skill-related fitness. 6 points Name __42 points______
Fitness Worksheet Foundations of Fitness II
DIRECTIONS: Read the information sheet entitled “Fitness” and answer the following questions.
1. What are the 4 components of TOTAL FITNESS? 4 points Physical, mental, emotional, and social.
2. There are 5 components to PHYSICAL FITNESS that are named below. Define each component. 5 points Cardiovascular Endurance: the ability of the respiratory and cardiovascular systems to take in and transport oxygen to the body over an extended period of time.
Flexibility: the range of motion through which a joint can move
Muscular Strength: the ability of the muscles to exert forces
Muscular Endurance: the ability of the muscles to exert force over an extended period of time
Body Composition: the proportion of lean body mass to fat
3. What does F.I.T.T. stand for? 3 points Frequency, Intensity, Time, Type
4. It is recommended to exercise _3-6 days a week_ days per week? 1 point
5. Determine your target heart rate at 70-90% of your max heart rate. Your age is ______. 3 points (Hint: First find you MHR, then find your THZ)
Target Heart Zone = 15: 205 (143.25 – 178.5) 17: 203 (142.1 - 172.55) 16: 204 (142.8 - 173.4) 18: 202 (141.4 - 171.7)
6. The recommended minimum amount of exercise time per session is _20 minutes_. 1 pt. 7. Stretching should be performed for _30 seconds_ and should be performed _daily_. 2 points
8. T F Bouncing is the proper way to stretch.
9. What are the average body fat percentages?
Males _15-20_ % Females _20-25_ %
MATCHING 10. Sedentary Lifestyle C a. moving into an exaggerated position and holding it. 11. Leisure Activity E b. making the muscle work more than it normally does. 12. Visualization G c. sitting around or doing very little exercise. 13. Static Stretch A d. doing specific exercises to improve specific components of physical fitness in specific body parts. 14. Principle of Progression F e. time spent away from time-consuming duties and responsibilities 15. Principle of Specificity D f. progressively increasing the level of exercise so that improvement in physical fitness will continue. 16. Overload Principle B g. formation of desired mental images.
SHORT ANSWER 17. Name 6 long-term benefits of physical activity. 6 points More efficient respiratory system, reduced cholesterol levels, risk of heart disease, stress, and obesity, lowered resting heart rate, increased heart size, increase in muscle tone, size, strength, and endurance, improved strength and joint mobility, and more efficient digestive system.
18. Name 6 mental / emotional / social benefits of physical activity. 6 points Outlet for emotions, relaxes muscles, increases self-confidence and self- esteem, more optimistic, lowers anxiety levels, stabilizes emotions, decreases feelings of helplessness, depression, and hostility, resistance to fatigue, improves health, improves appearance, increases energy level, and improved mental acuity.
19. Name the 6 components of skill-related fitness. 6 points Agility: The ability to change the position of your body and to control your body during movement Balance: The ability to keep an upright posture, while either standing still or moving Coordination: The integration of eye, hand, and foot movements Power: The ability to do strength performances at a rapid pace Reaction Time: The amount of time it takes to get moving once your senses signal the need to move Speed: The ability to cover a distance in a short time