| Question | Answer |
| aerobic fitness Definition | body's ability to supply sufficient oxygen during sustained activity |
| muscular endurance Definition | ability of muscle to sustain work without fatigue |
| muscular strength Definition | muscles ability to exert force |
| flexibility Definition | joints ability to move through full ROM |
| body composition definition | breakdown of amount of bone and muscle (lean body tissue) to faty |
| Body composition Test | skin folds, waist and hip girths |
| body composition improve | prevent: aerobic 150-250 min/wk,
weight loss: at least 150, > 150 modest, max 225-420 min/wk
main: 200-300 min/wk |
| Muscular endurance Test | plan, curl up, push ups |
| Muscular Endurance Improvement | 2-3 d.wk. @ 2 sets/exercise
15-20 reps/set
light - moderate |
| aerobic fitness Test | YMCA cycle ergometer test |
| Aerobic Improvement | Type:continuous major muscle group exercise
FIT: at least moderately 30-60 min/day at least 5 d.wk
FIT: vigorous 20-60 mins at least 3 d.wk |
| Muscular strength Test | hand grip, v ertical jump, standing broad jump |
| Muscular Strength Improvement | 2-3 d.wk 2-4 sets per exercise
8-12 reps/ set
moderate-vigorous
major muscle groups |
| Flexibility Test | sit and reach, should stretch |
| Flexibility Improvement | > or = 2-3 d.wk
hold till slight discomfort 10-30 sec repeat a few times
largest gains when done with every day exercises |
