1. Part 1

2.  Most important component of fitness  Also called general endurance, stamina, and heart-lung fitness, cardiovascular endurance, aerobic fitness, aerobic endurance  Foundation block on which all other fitness components depend

3.  Aerobic capacity is the ability to keep producing energy aerobically, and using it to perform tasks involving the whole body for extended periods of time.  This requires heart-lung (cardiorespiratory) efficiency in delivering oxygen to the working muscles and removing wastes such as carbon dioxide.

4.  The ability to consume oxygen for energy production is called your oxygen updake, or your ability to consume oxygen (VO₂)  The highest possible oxygen intake s the VO₂max, or maximal oxygen intake

5.  Generally athletes who excel at endurance sports have a greater capacity to take up, deliver and transfer oxygen to the working muscles and remove carbon dioxide and other wastes, and so it is a good measure of an individual’s capacity to exercise.  Aerobic fitness is needed most for activities such as distance running, swimming, surfing and cycling. Aerobic activities also require local muscular endurance.

9.  The force that a muscle or group of muscles can exert against a resistance in a single maximal contraction.  In practice, strength is the ability to perform an action that requires large amounts of force and can only be completed a maximum of 10 consecutive times.

10. Physical activities that require strength include:  Gripping a hockey stick, tennis racquet or golf club when hitting the ball  Weightlifting  Jostling for position in basketball or soccer  Tackling in rugby  Field events like throwing  Strength is the foundation of muscular power and is vital in preventing damage to the muscle belly, tendons and ligaments.

11. Muscle fibres  There are two types of muscle fibres – slow and fast twitch – that affect the application of strength.  Slow twitch fibres are suited to aerobic endurance work as they contract slowly and slow to fatigue  Fast twitch fibres are speed/strength fibres suited to anaerobic work, as they contract rapidly but are easily fatigued

12.  The ability to work a muscle for long periods at less than maximum effort, where local fatigue rather than general exhaustion is the limiting factor.  In practice, actions that can be repeated 30 or more times without rest are classed as requiring local or muscular endurance.  Examples include paddling a canoe (endurance in the arms), distance swimming (endurance in the arms and shoulders).

13.  The ability of the muscles, ligaments and tendons to allow large movements of the joints.  It is often called mobility or suppleness  Flexibility can be increased by stretching the muscles and, to a limited degree, the tendons and ligaments.

14.  Sporting activities that require flexibility include gymnastics, hurdling, the high jump, and tackling in team sports  There are various problems associated with a lack of flexibility. Tight, short muscles can tear and strain much more readily during sports activities than flexible muscles. They can also prevent competitive players from fulfilling their potential, e.g. a swimmer with poor shoulder flexibility has a reduced distance over which to develop force in an arm stroke.

15.  Refers to the ratio of fat to non-fat components in your body.  Body fat consists of essential fat in and around organs, and storage fat found in fat cells all around the body  Your body composition is the ratio of body fat to lean tissue and so can be altered by diet and exercise.

17.  Which fitness components would be most important in Biathlon?  Why/How?

18.  Muscular Strength  Speed  Cardiovascular Endurance  Muscular endurance  Flexibility  Power