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Name________________________________Hour___________ Fitness for Life Vocabulary Pre-test Components of Fitness Terminology: Match the definition with the appropriate term. 1. _____ Cardiovascular Endurance A. The body’s ability to lift heavier weights with fewer repetitions (1-8 RM) 2. _____ Muscular Strength B. The body’s ability to put muscles and joints through a full range of motion. 3. _____ Muscular Endurance C. The body’s ability to effectively pump blood and oxygen to the musculature system and vital organs. 4. _____ Flexibility D. The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue. 5. ______Body Composition E. The body’s ability to lift lighter weights with higher repetitions (12-20 RM). FITT Principle Terminology: Match the definition with the appropriate. 6. _____ Frequency A. The specific type or mode of activity you choose get bored or injured from an overuse injury. 7. _____ Intensity B. The number of days per week designated for exercise. 8. _____ Time C. The amount of time designated for your exercise program (30 min. recommended) 9. _____ Type D. How hard one exercises; Recommended 60-80% of Maximum Heart Rate for cardiovascular exercise Heart Rate Terminology: Match the definition with the appropriate. 10._____RHR A. Maximum Heart Rate: 220-age (220-14 yrs = 206 bpm); This is an unsafe heart rate 11._____MHR B. Resting Heart Rate: Heart rate at rest (<80 bpm) 12._____THR C. Beats Per Minute 13._____BPM D. Target Heart Rate: The range one’s heart rate should be in during aerobic exercise for maximum cardiorespiratory endurance; 60%-80% of your maximum heart rate (.60 X 206 bpm - .80 x 206 bpm = 124 bpm-165 bpm) Exercise and Muscle Group Identification: Match the listed muscle group with the appropriate exercise. 14. ______ Pec Dec/Chest Fly A. Quadriceps 15. _____ Shoulder Press B. Pectorals 16. _____ Dip Machine C. Deltoids 17. _____ Back Extension D. Triceps 18. _____ Leg Extension E. Erector Spinae (Spinal Erector) Exercise and Safety Terminology: Match the definition with the appropriate term. 19._____Dehydration A. A condition in which the body can no longer rid itself oexcessive heat through perspiration; Life threatening 20._____Heat exhaustion B. Body temperature falls below normal 21._____Heat stroke C. Results in cold, clammy skin, and symptoms of shock 22._____Hypothermia D. Body fluid loss Exercise and Injuries Terminology: Match the definition with the appropriate term 23._____RICE A. Bands of connective tissue that connect bone to bone and limit the movement of joints 24._____Connective Tissue B. A break in the bone caused by overuse 25._____Tendon C. Tissue that surrounds the ends of bones at a joint to prevent the bones from rubbing against each other 26._____Ligament D. Painful muscle spasm that can occur during physical activity that may be associated with dehydration or an imbalance of minerals/electrolytes in the body 27._____Cartilage E. Soft tissue that helps hold bones and joints of the body in place 28._____Shinsplint F. Bands of connective tissue that connect muscles to bones 29._____Strain G. Acronym used to describe a first-aid procedure used to treat strains and sprains that become swollen (Rest, Ice, Compress, Elevate) 30._____Sprain H. A condition in which the ligaments that hold joints in position are stretched or torn 31._____Stress Fracture I. A pull in a muscle or tendon 32._____Muscle Cramp J. Inflammation of a tendon or muscle in the leg typically resulting in pain in the lower, front area of the leg Strength Training Terminology: Match the definition on the right with the word on the left. 33. ____ Repetition 34. ____ Set 35. ____ 1 RM 36. ____ Overloading A. Putting more stress on a muscle than it is accustomed to B. The duration of rest between workout components C. A group of consecutive repetitions D. One repetition maximum (maximum amount of weight you can lift one time) 37. ____ Recovery Time 38. _____ Atrophy 39. _____Specificity 40. _____ Slow Twitch 41. _____ Hypertrophy 42. _____ Fast Twitch E. The performance of an exercise, through the full range of motion, one time. F. __________Twitch, They contract slowly with less force but do not tire so easily, long distance runners tend to have more of these fibers. G. When muscles reduce in size H. The type of training that you do should be specific to you and your sport I. Used for powerful, fast movements. This however means they get tired quickly. J. Growth in muscle size