6. How do you calculate your target heart rate zones?
Multiply your resting heart rate by three
Calculate the HR max using the equation 220-age(years). Then multiply your answer by 0.85 for your upper training threshold and by 0.6 for your lower training threshold. Your target zone is between these two thresholds
Guess
Measure your heart rate when exercising at your hardest and at a moderate rate
7. What is Specificity?
When you only work on one muscle group
When training is specific to the individual's sport, activity or fitness goals
When you only focus on one training method for your entire life
When you only take part in one specific sport so you don't get confused about the rules
8. What is Body Composition?
How fast you can run
How many bones and muscles you have
The relative ratio of fat mass to fat-free mass in the body
How tall you are and how much you weigh
9. What is Individual Needs?
When you need extra help doing certain exercises
When you take long rest breaks during exercise
When training is designed to meet the needs and goals of each sports performer
When you only eat from a particular diet to make sure you play at your best
10. What is Flexibility?
When your muscles don't get torn very easily
Having an adequate range of movement in all joints in the body
When you can hyperextend all of your joints
Having the ability to keep exercising despite an injury
11. What is Pure Speed?
Sprints up to 100m
Sprints up to 60m
Sprinting with short rests in between
Sprints up to 30m
12. What is Aerobic Endurance?
The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to the working muscles during sustained physical activity
When your lungs are strong so can withstand high pressure, making it safer to lift weights
The speed at which the heart can pump blood around the body
When you can exercise for a whole year
13. What is Adaptation?
When over time you turn into a different species
How the body reacts to training loads by increasing its ability to cope with these loads
When you grow extra bones, making you stronger
When you decrease in your ability to do certain tasks
14. What is Muscular Strength?
When your muscles can contract for a sustained period of time
When you can complete a multi-stage fitness test very well
The maximum force that can be generated by a muscle or muscle group
When you can complete a circuit training session without your muscles getting sore
15. What is Balance?
The ability to hold you breath while exercising
The ability to move quickly and precisely
The ability to maintain a centre of mass over a supporting base
When you can remain standing on one foot with your eyes closed
16. What is Reversibility?
Instead of your friend helping you increase a component of fitness, you would help your friend
When you can drive well and do reverse parking
If training stops or the intensity of training is not sufficient to trigger adaptation, the effects of training are reversed
When if you pass on your sporting knowledge to someone they will gain knowledge and you will lose it
17. What does FITT stand for?
Frequency, Insanity, Time, Type
Frequency, Intensity, Type, Toast
Frequency, Intensity, Time, Type
Fast, Indestructible, Timid, Tired
18. What is Speed?
When you can run for a sustained period of time
How fast something is, measured in m/s
When you can cover a short distance in a long period of time
Jogging at a moderate pace for a sustained period
19. What is Accelerative Speed?
Sprints up to 30m
Sprints up to 1000m
Sprints up to 60m
Sprints up to 5m
20. What is Coordination?
When you can plan ahead and organise plans
The smooth flow of movement needed to perform a motor task efficiently and accurately
The ability to move quickly and precisely without falling over
When you can successfully hit a target from a far distance
