Sure! Here are the answers to your questions based on the prompts you provided:
Question 1: Match the definitions (21 points)
- Speed - how fast a person is able to move.
- Physical fitness - the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
- Progression - gradually increasing the demands on your body.
- Cardiovascular fitness - the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity.
- Flexibility - the ability to move your body parts through their full range of motion.
- Muscular endurance - the ability of your muscles to perform physical tasks over a period of time without tiring.
- Resting heart rate - the number of times your heart beats per minute when you are at rest.
- F.I.T.T. - Frequency, Intensity, Time, Type.
- Overload - exercising at a level that is beyond your regular daily activities.
- Power - a combination of strength and speed.
- Coordination - using the senses and muscles together to produce an appropriate movement.
- Agility - the ability to quickly change directions.
- Target heart rate zone - a percentage of your maximum heart rate, gauges the intensity of your workout, ensuring it is safe and effective.
- Specificity - choosing the right types of activities to improve a given component of fitness.
- Maximum heart rate - the highest number of beats your heart can pump per minute when it is under high stress.
- Balance - the ability to maintain a position of the body.
- Reaction time - the amount of time it takes for a person to respond to a stimulus.
- Body composition - the ratio of fat to lean tissue in your body.
- Exercise - any form of movement that causes your body to use energy.
- Muscular strength - the amount of force your muscles can exert.
- Physical activity - purposeful physical activity that is planned, structured, repetitive and improves or maintains physical fitness.
Question 2: Maximum heart rate calculation (4 points)
- Maximum heart rate equation: 220 - age
- If you are 13 years old: Maximum heart rate = 220 - 13 = 207 bpm
- Target heart rate zone (70-85% of maximum heart rate):
- Lower range: \( 0.7 \times 207 \) = 145 bpm
- Upper limit: \( 0.85 \times 207 \) = 176 bpm
Question 3: Drag exercises to the correct component of fitness box (11 points)
- Cardiovascular fitness:
- Running
- Swimming
- Cycling
- Muscular strength:
- Bench press with heavy weights
- Muscular endurance:
- Push ups
- Sit ups
- Doing 3 sets of 15 reps of bicep curls with moderate weights
- Flexibility:
- Yoga
- Pilates
Question 4: F.I.T.T. principles (8 points)
- Frequency - Doing cardiovascular exercises three times per week.
- Intensity - Switching from low to high-intensity intervals during interval training.
- Time - Increasing the duration of a workout session from 30 to 45 minutes gradually over a few weeks.
- Type - Practicing yoga for flexibility and relaxation.
- Time - Holding yoga poses for 1 minute each to improve flexibility and endurance.
- Type - Performing specific exercises targeting weak muscle groups.
- Intensity - Adjusting resistance levels on a stationary bike to maintain a challenging workout.
- Frequency - Doing resistance training exercises three times per week to increase muscle strength.
Let me know if you need further clarification or additional assistance!