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9th Grade Mid-Term Exam: Do not mark on the exam: How many components of fitness are there35610Having good cardiorespiratory endurance means a person can: Shoot 5 basketsRun for 10 minutesDo 2 pull-upsDo 1 cartwheel If a person cannot lift something very heavy, he/she would need more: FlexibilityMuscular strength Cardiorespiratory enduranceMuscular endurance If a dancer or gymnast could not do splits, he/she would need to work on: FlexibilityMuscular strengthCardiorespiratory enduranceMuscular endurance Body composition refers to: The relationship of fat-free mass to fat massThe number of fat cells a person is born withHow tall a person is compared to hi/her weightThe number of push-ups a person can do compared to his/her weightWhat do the heart and lungs supply to the muscles during long periods of exercise? Food WaterOxygenCarbon dioxide What changes happen in the body during a long run? Breathing slows downHeart beats fasterThe body feels coolerHair begins to grow Being able to do more than 12 bicep curls will help improve: FlexibilityMuscular strengthCardiorespiratory enduranceMuscular endurance Which activity listed below helps improve cardiorespiratory endurance: RunningSleepingEatingLaughing List one reason that the body needs fat: To run fasterBecome a better athleteMore explosion Source of energy Carbohydrates are:The most preferred source of energyThe slowest source of energyThe building blocks of the bodyNeither animal or vegetableTo have a healthy diet: Stay away from foods with fatAvoid foods with carbohydratesEat a variety of foodsNever eat ice cream A gram of fat contains how many calories: 24915Besides providing energy for the body, fat helps to: Build muscleHeal cutsAbsorb vitaminsFight coldsIt is important to eat enough calories every day so we can: Store extra calories in fat massHave more than you can useRun faster and jump fartherGrow and have plenty of energyA gram of protein contains how many calories: 24915 The three nutrients that provide the body with energy are: Carbohydrate, fat and protein. Calories, fat and vitaminsCarbohydrate, vitamins and fatCalories, vitamins and mineralsVitamins and minerals are required for a wide variety of functions for the body, including:Losing fat massNormal growthExtending the elbowCausing dehydration A gram of carbohydrate contains how many calories: 24915The nutrient found in food that builds muscle tissue is: CarbohydrateProteinFat Vitamins Matching: Cardio respiratory Endurance Muscular StrengthMuscular Endurance FlexibilityBody Composition The combination of fat mass and fat free mass, including fat, bones, muscles, organs and water. The ability of the muscles to repeat a movement many times or hold a position without stopping to rest. The ability of a muscle or muscles to push or pull with its total force. The muscles’ ability to move a joint through a full range of motion. The ability of the heart, blood, blood vessels and lungs to supply oxygen to the muscles during long periods of physical activity. Resistance training is: An activity that places an additional force against a muscle or muscle groupThe combination of balancing a healthy diet and exercise The best way to improve cardiorespiratory enduranceThe body’s ability to use fat as an energy source Which of these is not a function of fat mass? Protecting organsAbsorbing vitaminsBurning oxygenSource of energyTo improve muscular strengthStretch the muscles everyday Work the muscles to near maximal forceComplete an exercise at least 20 timesRun five miles up and down hillsWhen improving flexibility, the parts of the body that are stretched are: Tendons, ligaments and bonesTendons, ligaments and musclesLigaments, bones and musclesLigaments, tendons and bones Dynamic stretches Involve the help of another person to hold the body part in position while contracting the muscle and after contraction, relaxing of musclesInvolve moving parts of the body continuously while gradually increasing reach, speed of movement or both gently through a full range of motionInvolve stretching a muscle to the point of pain for an extended period of timeInvolve rapid bobbing, bouncing or jerky movements that use the body’s momentum to stretch. Maintaining a healthy relationship between fat mass and fat free mass in the body is essential to a person’s health. Which of the following body fat percentages are considered healthy for both males and females? Males: 0% to 10% Females: 5% to 15%Males: 5% to 15% Females: 20% to 30%Males: 10% to 20% Females 15% to 25%Males: 15% to 25% Females 10% to 20% By improving her cardiorespiratory endurance, Faith can reduce her risk of developing all of the following health problems except: Heart attackStrokeParkinson’s diseaseOsteoarthritisAdjusting a fitness plan and eating a balance diet will lead to changes in: HealthPerformanceAppearanceAll of the aboveOverloadThe number of exercise sessions per week The training load expressed as resistance, speed or heart rateAn increase in one or more of the FITT variables to provide an additional workloadMinutes or repetitions Frequency is: The number of exercise sessions per weekThe training load expressed as resistance, speed, or heart rateAn increase in one or more of FITT variables to provide an additional workloadMinutes or repetitions Intensity is: The training load expresses as resistance, speed or heart rateThe number of exercise sessions per weekAn increase in one or more of the FITT variables to provide an additional workload Exercise training specific to the muscle used and the component of fitness trained Progression is: The training load expresses as resistance, speed or heart rateThe number of exercise sessions per weekAn increase in one or more of the FITT variables to provide an additional workload A gradual increase in one or more of the FITT variables to create an overloadSpecificity is: Additional work that his not normally experienced by the musclesThe number of exercise sessions per weekThe training load expresses as resistance, speed or heart rateExercise training specific to the muscles used and component of fitness trainedThe variables of the FITT principle that can be adjusted for training are: Fitness, integrity and trainingFrequency, intensity and timeFitness, intensity, and timeFrequency, intensity, trainingDan jumps rope once a week at 65-85% of his maximum heart rate for 20 minutes. If Dan wants to improve his cardiorespiratory endurance, he will need to increase: IntensityProgressionFrequencySpecificity Karen jogs 5 times per week at 65-85% of her maximum heart rate for 5 minutes. If Karen wants to improve her cardiorespiratory endurance, she will need to increase. IntensityTimeFrequencySpecificity Ron participates in an aerobics class 5 times per week at 50% of his maximum heart rate for 20 minutes. If Ron wants to improve his cardiorespiratory endurance, he will need to increase: IntensityProgressionFrequencySpecificity Adam is working to improve the health of his heart and lungs. When creating his FITT plan, which principle of training is used when determining the type of activity? The principle of specificityThe principle of overloadThe principle of progressionAll of the above Training principle, such as overload are used for all the following purposes EXCEPT: The help individuals achieve goalsThe help individuals improve performanceTo help individuals improve appearance To help individuals increase maximum heart rateParker is gathering information to help him set his fitness goals for the semester. Of the information listed below, which would help Parker the most in setting his goals? His current fitness measurementsThe standards for fitness measurementsHis highest fitness measurementsComparing his fitness measurements to a friend’s 46-50 List the 5 parts that make up My Plate.__________________________________________________________________________________________________________________________________________________________________________________________________________________ ................
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