Fitness Lessons Health And Fitness 4 — Questions and Answers
Question 1: What is the primary energy system used during a 400-meter sprint?
- Phosphocreatine (ATP-PC) system
- Glycolytic (lactic acid) system (Correct answer)
- Oxidative (aerobic) system
- Beta-oxidation pathway
Correct answer: Glycolytic (lactic acid) system
A 400-meter sprint lasts roughly 45–60 seconds, relying mainly on anaerobic glycolysis to regenerate ATP rapidly.
Question 2: Which training method alternates short bursts of maximal effort with brief recovery periods?
- Continuous training
- Periodization
- High-intensity interval training (HIIT) (Correct answer)
- Fartlek training
Correct answer: High-intensity interval training (HIIT)
HIIT involves repeated bouts of near-maximal effort followed by short rest intervals, maximizing calorie burn and cardiovascular adaptation.
Question 3: A fitness professional notices a client's knees cave inward during squats. This is known as what?
- Lordosis
- Knee valgus (Correct answer)
- Knee varus
- Tibial torsion
Correct answer: Knee valgus
Knee valgus (knock-knee collapse) during squats indicates weak hip abductors or poor ankle mobility and increases injury risk.
Question 4: What does the term 'VO2 max' represent?
- Maximum blood lactate tolerance
- Maximum oxygen the body can use during intense exercise (Correct answer)
- Tidal volume at rest
- Maximum heart rate achievable
Correct answer: Maximum oxygen the body can use during intense exercise
VO2 max is the maximum rate of oxygen consumption measured during incremental exercise and is the gold standard of aerobic capacity.
Question 5: Which mineral is most critical for normal muscle contraction and nerve transmission?
- Iron
- Zinc
- Potassium
- Calcium (Correct answer)
Correct answer: Calcium
Calcium ions trigger the interaction between actin and myosin filaments, initiating every muscle contraction.
Question 6: The talk test is a practical method to gauge which exercise intensity zone?
- Maximal effort zone
- Anaerobic threshold zone
- Moderate aerobic intensity zone (Correct answer)
- Active recovery zone
Correct answer: Moderate aerobic intensity zone
At moderate intensity, you should be able to speak in short sentences; inability to talk signals you've exceeded moderate aerobic intensity.
Question 7: Which of the following best describes an isometric muscle contraction?
- Muscle lengthens while producing force
- Muscle shortens while producing force
- Muscle produces force without changing length (Correct answer)
- Muscle relaxes rapidly after peak tension
Correct answer: Muscle produces force without changing length
Isometric contractions occur when the muscle generates tension but joint angle and muscle length remain constant, such as during a wall sit.
Fitness Lessons Health And Fitness 4
What is the primary energy system used during a 400-meter sprint?