PISD: Lifetime Fitness and Wellness
Pursuits Final Exam with Guaranteed
Pass Solutions 2026-2027 Updated.
TEK 1A
apply physiological and fitness principles related to exercise and training, including warm-up
and cool-down, overload, frequency... - Answer Warm-Ups: prepares the body for activity by
elevating body temperature, is low intensity, and lowers muscle soreness
Cool-Downs: allows for a gradual return to normal body temperature
*Both improve blood flow to the muscles and prevent light headaches
Overload: is a demand placed on the body greater than it is accustomed to.
-It is induced by increasing frequency, intensity, or length of exercise and occurs when an
athlete trains slightly harder than before to promote further gains.
-The "system" will gradually adapt until tissue can no longer adapt.
Frequency: the # of training sessions you have either daily or weekly.
-Exercises should be carried out 3-5 days a week, when it is more than 5 a week, risk of injury is
increased
-Moderate-intensity exercise should be done at least 5 days a week and Vigorous-intensity
exercise at least 3 days a week
What does intensity refer to in exercise? - Answer Intensity: the level of work and energy
expenditure (how hard your body is working--> low, moderate, or vigorous)
Give examples of exercises for low, moderate, and vigorous intensity levels. - Answer -Low
intensity--> walking (slowly)
-Moderate intensity--> walking (briskly), biking, tennis, ballroom dancing, and shooting a
basketball
-Vigorous intensity--> running, biking (>10mph), swimming laps, jump roping, and hiking
How is time/duration important in exercise? - Answer Time/Duration: amount of time
training in a session or per day. A total of 20-60 minutes of continuous or intermittent (stopping
and then starting again) aerobic activity a day is recommended but can be divided into a min. of
10 min sessions throughout the day. Duration of training is dependent on intensity!!
What does specificity mean in the context of exercise? - Answer Specificity: How you will
train will DIRECTLY affect your exercise response (results). The closer a training program
matches factors the greater its chance for success. It is important that any exercise to strength
,muscle targets the muscle range and type of muscle work specific to the task required. This is an
important concept on the exam, and you will need to know it well.
TEK 1B
apply basic biomechanical principles related to exercise and training, including force.... - Answer
Force: A push or pull that alters, or tends to alter, the state of motion of a body. The size and
direction of the force will affect the motion.
Types of Forces
Isometric- muscle length not changing.
EX. grip on a racquet or pushing against an immoveable object.
Isotonic- force which changes the state of motion of object.
EX. pushing out blocks in 100m sprint
Submaximal- force is applied depending on what is required for the activity.
EX. putting a golf ball or drop shot in badminton.
Maximal- Maximum muscle contraction and excellent technique achieve maximum force. Is a
result of a combination of forces.
EX. High jump, serving in tennis, and shot-put.
Force Summation- Explosive action of all body parts occurs at the same time. Can be applied
simultaneously (explosive) or sequentially (where parts of the body are moved in steps or a
sequence to generate force).
EX. high jump take off and kicking
TEK 1B
...leverage... - Answer Levers- levers are ridged bar like objects that turn about a fixed point
called a Fulcrum, Pivot, or Axis of Rotation, and to which forces are applied at 2 other points
(effort force and resistance). The longer the lever the greater the velocity and momentum.
Types of Levers (all levers have 3 main elements)
1. a force arm (a.k.a the effort/force)
2. an axis (a.k.a the fulcrum/pivot point)
3. a resistance arm (a.k.a the load/weight)
, -There are 3 classes of levers: 1st class, 2nd class, and 3rd class
-The 2 main function of levers is to increase the force and to generate increased speed of the
movement
Okay, now relating all the information above to Fitness terms..
-The Forearm is the LEVER, the biceps tension is the EFFORT, and the elbow joint is the
FULCRUM, and the ball weight is the LOAD/resistance
-muscles provide the effort forces to move loads (body parts)
-Class 1 levers allow for lifting heavy weights with a small amount of force
EX. neck extension and squats
-Class 2 levers is where the effort is needed less than the load force so there is a mechanical
advantage
EX. toe raises, push-ups, calf raises, and the ankle joints.
-Class 3 levers are further away from the pivot than the effort and gives an advantage of greater
speed of movement
EX. bending arm, knee-joint, running, jumping, bicep curl, kicking.
TLDR (what you really need to memorize):
CLASS 1 levers--> EFFORT, FULCRUM/PIVOT, LOAD
CLASS 2 levers--> PIVOT/FULCRUM, LOAD, EFFORT
CLASS 3 levers --> PIVOT/FULCRUM, EFFORT, LOAD
TEK 1B
and type of contraction... - Answer Contractions: tension within a muscle fiber, under
tension, a muscle can lengthen, shorten, or remain the same length
Types of muscle contractions summed up:
Isokinetic: muscle either shortens or lengthens. Aerobic exercises are considered mostly
isotonic.
EX. riding a stationary bike, swimming, rowing, brisk walk.
-Concentric --> muscle shortens
EX. raising a dumbbell with a bicep curl, pushing UP on bench press, deadlifting when lifting bar
off ground.
-Eccentric --> muscle elongates
EX. Walking downstairs and squatting downwards.
Pursuits Final Exam with Guaranteed
Pass Solutions 2026-2027 Updated.
TEK 1A
apply physiological and fitness principles related to exercise and training, including warm-up
and cool-down, overload, frequency... - Answer Warm-Ups: prepares the body for activity by
elevating body temperature, is low intensity, and lowers muscle soreness
Cool-Downs: allows for a gradual return to normal body temperature
*Both improve blood flow to the muscles and prevent light headaches
Overload: is a demand placed on the body greater than it is accustomed to.
-It is induced by increasing frequency, intensity, or length of exercise and occurs when an
athlete trains slightly harder than before to promote further gains.
-The "system" will gradually adapt until tissue can no longer adapt.
Frequency: the # of training sessions you have either daily or weekly.
-Exercises should be carried out 3-5 days a week, when it is more than 5 a week, risk of injury is
increased
-Moderate-intensity exercise should be done at least 5 days a week and Vigorous-intensity
exercise at least 3 days a week
What does intensity refer to in exercise? - Answer Intensity: the level of work and energy
expenditure (how hard your body is working--> low, moderate, or vigorous)
Give examples of exercises for low, moderate, and vigorous intensity levels. - Answer -Low
intensity--> walking (slowly)
-Moderate intensity--> walking (briskly), biking, tennis, ballroom dancing, and shooting a
basketball
-Vigorous intensity--> running, biking (>10mph), swimming laps, jump roping, and hiking
How is time/duration important in exercise? - Answer Time/Duration: amount of time
training in a session or per day. A total of 20-60 minutes of continuous or intermittent (stopping
and then starting again) aerobic activity a day is recommended but can be divided into a min. of
10 min sessions throughout the day. Duration of training is dependent on intensity!!
What does specificity mean in the context of exercise? - Answer Specificity: How you will
train will DIRECTLY affect your exercise response (results). The closer a training program
matches factors the greater its chance for success. It is important that any exercise to strength
,muscle targets the muscle range and type of muscle work specific to the task required. This is an
important concept on the exam, and you will need to know it well.
TEK 1B
apply basic biomechanical principles related to exercise and training, including force.... - Answer
Force: A push or pull that alters, or tends to alter, the state of motion of a body. The size and
direction of the force will affect the motion.
Types of Forces
Isometric- muscle length not changing.
EX. grip on a racquet or pushing against an immoveable object.
Isotonic- force which changes the state of motion of object.
EX. pushing out blocks in 100m sprint
Submaximal- force is applied depending on what is required for the activity.
EX. putting a golf ball or drop shot in badminton.
Maximal- Maximum muscle contraction and excellent technique achieve maximum force. Is a
result of a combination of forces.
EX. High jump, serving in tennis, and shot-put.
Force Summation- Explosive action of all body parts occurs at the same time. Can be applied
simultaneously (explosive) or sequentially (where parts of the body are moved in steps or a
sequence to generate force).
EX. high jump take off and kicking
TEK 1B
...leverage... - Answer Levers- levers are ridged bar like objects that turn about a fixed point
called a Fulcrum, Pivot, or Axis of Rotation, and to which forces are applied at 2 other points
(effort force and resistance). The longer the lever the greater the velocity and momentum.
Types of Levers (all levers have 3 main elements)
1. a force arm (a.k.a the effort/force)
2. an axis (a.k.a the fulcrum/pivot point)
3. a resistance arm (a.k.a the load/weight)
, -There are 3 classes of levers: 1st class, 2nd class, and 3rd class
-The 2 main function of levers is to increase the force and to generate increased speed of the
movement
Okay, now relating all the information above to Fitness terms..
-The Forearm is the LEVER, the biceps tension is the EFFORT, and the elbow joint is the
FULCRUM, and the ball weight is the LOAD/resistance
-muscles provide the effort forces to move loads (body parts)
-Class 1 levers allow for lifting heavy weights with a small amount of force
EX. neck extension and squats
-Class 2 levers is where the effort is needed less than the load force so there is a mechanical
advantage
EX. toe raises, push-ups, calf raises, and the ankle joints.
-Class 3 levers are further away from the pivot than the effort and gives an advantage of greater
speed of movement
EX. bending arm, knee-joint, running, jumping, bicep curl, kicking.
TLDR (what you really need to memorize):
CLASS 1 levers--> EFFORT, FULCRUM/PIVOT, LOAD
CLASS 2 levers--> PIVOT/FULCRUM, LOAD, EFFORT
CLASS 3 levers --> PIVOT/FULCRUM, EFFORT, LOAD
TEK 1B
and type of contraction... - Answer Contractions: tension within a muscle fiber, under
tension, a muscle can lengthen, shorten, or remain the same length
Types of muscle contractions summed up:
Isokinetic: muscle either shortens or lengthens. Aerobic exercises are considered mostly
isotonic.
EX. riding a stationary bike, swimming, rowing, brisk walk.
-Concentric --> muscle shortens
EX. raising a dumbbell with a bicep curl, pushing UP on bench press, deadlifting when lifting bar
off ground.
-Eccentric --> muscle elongates
EX. Walking downstairs and squatting downwards.
