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Unit 1

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Total cards: 20•Content version: v4•Public deck•Updated: 8/1/2026

Card preview (20)

#1
Front (Question)

Name 10 fitness components ?

Back (Answer)

• muscular strength • muscular endurance • proprioception and balance 4.Flexibility • body composition 6.aerobic fitness • speed 8.agility 9.reaction time 10.power

#2
Front (Question)

List 10 benefits of physical activity

Back (Answer)

• lowers risk of premature death and chronic conditions • reduceses anxiety and depression • helps control weight • increases functional health • prevents falls • Improves cognitive function • better sleep • Maintains and improves done mineral density 9.lower blood pressure and improve heart health 10.improve joint pain and stiffness

#3
Front (Question)

What is recommended min exercise for adults ?

Back (Answer)

30 min of moderate exercise for 5-7 days/week >1000kcal and >150 min /week OR 20 mins vigorous activity - 75min/week > 2 days resistance

#4
Front (Question)

6 categories of Hypokinetic diseases?

Back (Answer)

• Cardiovascular • cancer • metabolic • musculoskeletal • phychological • pulmonary

#5
Front (Question)

10 examples of hypokinetic dieseases ?

Back (Answer)

• Hypertention • Coronary heart disease • Oesteoporosis • Anxiety • asthma • cancer (lung, breast etc..) • Diabetes • Obsesity 9.Bone fractures and connective tissue tears • atherosclerosis

#6
Front (Question)

1 Met = ? kcal/min

Back (Answer)

1.2 kcal/min

#7
Front (Question)

What is RMR influenced by ? (10)

Back (Answer)

• age • height • weight • smoking • exercise level • muscle mass • hormones • diet • fat % • gender

#8
Front (Question)

1 MET = ? ml/kg/min

Back (Answer)

3.5

#9
Front (Question)

What is a MET?

Back (Answer)

metabolic equivilant and used to measure nergy expenditure or 02 consumption during rest and exercise

#10
Front (Question)

FITT-VP principle ? (6)

Back (Answer)

frequency intensity time type volume progression

#11
Front (Question)

How to measure intensity of training ? (6)

Back (Answer)

• HR • Speed • 02 consumption • rate of exertion • ventilation rate • lactate levels

#12
Front (Question)

what is karvonen formula ?

Back (Answer)

((220-age-RHR) x %) + RHR

#13
Front (Question)

How to calculate % of max predicted HR ?

Back (Answer)

(220-age) x %

#14
Front (Question)

what is vo2 formula of walking speed?

Back (Answer)

vo2 = 0.1 x speed + 3.5

#15
Front (Question)

how to measure volume of training ? (5)

Back (Answer)

• minutes/week(time) • kcal/week (energy) • km/week (distance) 4 steps • MET - minutes/week (energy)

#16
Front (Question)

5 different min recommendations for volume of training ?

Back (Answer)

• 30 minsx 5 days = 150/week • 1000-2000 kcal/week • 40km/weel • 5-10k steps a day • 900 met min/week

#17
Front (Question)

What is the physical activity index ?

Back (Answer)

dose - response relationship between intensity duration and frequency

#18
Front (Question)

what is minimum on PAI ?

Back (Answer)

> 30 is good

#19
Front (Question)

What is RPP formula and what is it used for ?

Back (Answer)

HR X sbp measures workload of 0xygen demand

#20
Front (Question)

What are the norms for rpp?

Back (Answer)

ideal : <8000 average : 8000-10 000 high : 10 000-12 000 extremely dangerous : > 12 000