Gym Fitness Quiz (Coach B)

What does fitness mean?

The ability to reasonably perform vigorous physical activity in addition to everyday activities and tasks

What are the five components of fitness?

Aerobic capacity, flexibility, muscle endurance, muscle strength, and body composition

What is aerobic capacity?

The ability of your heart, lungs and blood vessels to perform vigorous activity

What is flexibility?

The ability of a joint to move through a range of motion

What are examples of flexibility?

Examples of activities to improve flexibility are stretching exercises, yoga, and pilates

What are examples of aerobic capacity?

Examples of activities to improve aerobic capacity are running, swimming, biking, power walking

What is muscle endurance?

The amount of time your muscles can work before they become tired

What are examples of muscle endurance?

Examples of exercises to improve muscular endurance are push ups, sit ups, planks, wall sits

What is muscle strength?

The amount of work your muscles can do

What are examples of muscle strength?

Examples of exercises to improve muscular strength are strength training exercises such as

bench press, squats, bicep curls, leg extensions

What is body composition?

The percentage of fat stored in the body

What are examples of ways to improve body composition?

Examples of exercises to improve body composition are a combination of the exercises listed above performed on a consistent basis in conjunction with a balanced diet

What does heart rate mean?

Your pulse or the number of times your heart beats per minute

What does resting heart (RHR) mean?

The number of times your heart beats per minute when your body is at total rest

When should RHR be taken?

This should be taken when you get up in the morning

What does maximum heart rate (MHR) mean?

The maximum number of times your heart beats

per minute when your body is at maximum work

Should your heart ever get to your MHR?

No

What does target heart rate (THR) mean?

The ideal number of times your heart beats per

minute when your body is performing aerobic activity

During a minimum of 20 minute aerobic exercise what should your THR be?

Your THR should be 50% to 85% of MHR

What does recovery rate mean?

The amount of time it takes your THR to return to RHR

Are aerobic and cardio activity the same?

Yes they are the same

How do you find your THR?

You subtract your age from 226

What is the THR (low) for 14 and 15 year olds?

106 bpm

What does bpm mean?

Beats per minute

What is the THR (high) for 14 and 15 year olds?

14 - 180 bpm

15 - 179 bpm

What should the recovery rate be for 14 and 15 year olds?

14 - after 5 minutes: 120 bpm

15 - after 10 minutes: 100 bpm

How much is your THR (low) of your MHR?

50%

How much is your THR (high) of your MHR?

85%