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CPT > 1: health and performance components of fitness > Flashcards

1: health and performance components of fitness Flashcards

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1
Q

physical fitness is categorically understood and assessed via the (2)

A

HRCF, PRCF

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2
Q

HRCF

A

factors that impact general health and risk for disease/injury

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3
Q

PRCF

A

factors that impact performance outcomes and independence among older adults

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4
Q

examples of HRCF

A

cardiorespiratory fitness, muscular strength, muscular endurance, flexibility and body composition

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5
Q

examples of PRCF

A

power, speed, coordination, balance, agility

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6
Q

health definition

A

disease-free state of wellbeing that allows for improved quality of life and independence

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7
Q

health simply requires

A

routine physical activity of suitable frequency and duration

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8
Q

fitness

A

relates to criterion-based measures of physical performance

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9
Q

fitness requires

A

regimented program designed to emphasize specific physical components

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10
Q

does a person have to be fit to be healthy

A

no

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11
Q

is a person guaranteed health because they are fit

A

no

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12
Q

example of how someone can be fit (score well on HRCF) but not be healthy

A

stressed, eating poorly, high blood pressure

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13
Q

example of how someone can be healthy (scores well on PRCF) but not necessarily fit

A

obese, low cardiorespiratory fitness

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14
Q

HRCF are vital to ones ____ and reflect proper ____ and ____

A

well-being, musculoskeletal and metabolic

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15
Q

CRF stands for

A

cardiorespiratory fitness

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16
Q

cardiorespiratory fitness

A

ability of the circulatory, respiratory and muscular systems to supply and utilize O2 during sustained physical activity

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17
Q

VO2 max

A

measure of CRF as indicated by maximal O2 use

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18
Q

how is VO2 max quantifies

A

ml of O2 per kg of BW per min of work (ml/kg/min)

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19
Q

most important HRCF

A

CRF

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20
Q

why is CRF the most important HRCF

A

link to risk for disease and mortality

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21
Q

low measures of CRF

A

risk factor for heart disease, diabetes, obesity

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22
Q

high measures of CRF

A

linked with improved quality of life and longer lifespan

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23
Q

VO2 max declines at a rate of

A

1% per year upon reaching adulthood (over 45)

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24
Q

muscular fitness

A

related to the ability to produce/sustain force output; includes muscular strength and endurance

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25
Q

muscular strength

A

measure of maximal contractile force production; allows for maximal force during single effort

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26
Q

muscular endurance

A

measure of contractile force decline over time; allows for prolonged force for an extended period

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27
Q

muscular fitness is essential as it impacts (6)

A

movement capabilities, joint health, risk for injury, posture, stability, functional decline

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28
Q

stability

A

synergistic ability of muscles, nerves, proprioceptors, and connective tissues to maintain body segment positioning and offset disruptive forces

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29
Q

strength balance

A

functional strength ratio of opposing muscle groups across a joint: also referred to as agonist/antagonist muscle or muscle balance ratio

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30
Q

strength balance allows for proper

A

levels of force output and stabilization within musculature that reciprocally facilitate joint actions; integral to movement proficiency and reducing risk for injury

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31
Q

example of strength balance

A

3:2 strength ratio for the quads and hamstrings at the knee

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32
Q

muscular fitness is NOT assessed by

A

using a single test as all movements require different muscle/joint actions

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33
Q

flexibility

A

indicated by the ability of a muscle to move through a ROM at a single joint in a single plane; independently measured at specific joints

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34
Q

flexibility impacts

A

joint function, movement efficiency, injury risk and presence of chronic pain

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35
Q

mobility

A

the ability to move cooperate body segments through a full, unrestricted ROM without undesirable changes in biomechanics; multiple joints are used rather than one

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36
Q

mobility also examines

A

impact of muscle fascia tension across body segments

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37
Q

are flexion and mobility synonymous with each other

A

no

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38
Q

ex. good shoulder flexibility

A

being able to raise the arm directly overhead with no movement discrepancies

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39
Q

ex. good shoulder, spine and hip mobility

A

being able to perform an overhead squat while keeping the arms in the correct overhead position

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40
Q

body composition

A

ratio of fat mass to fat-free was (FFM) within the body

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41
Q

what is body composition expressed by

A

%body fat

42
Q

fat mass

A

adipose, intramuscular storage and essential fat

43
Q

fat free mass

A

tissue completely free of fat in any endogenous form

44
Q

lean mass

A

bones, ligaments, tendons, internal organs, muscles

45
Q

essential fat in bone marrow/organs=___amount

A

small

46
Q

how can body composition positively change without losing fat

A

adding muscle mass

47
Q

health risk is determined by ____ not the absolute quantity of fat

A

%fat mass in the body

48
Q

obesity

A

unhealthy quantity of fat mass relative to lean mass or weight; excess %BF based on sex or by BMI

49
Q

normal weight obesity

A

classification indicated by normal weight in relation to population norms, but high %BF

50
Q

increased lean mass=____metabolic fitness

A

improved

51
Q

according to the CDC ___% of adults qualify as obese based on BMI

A

35

52
Q

___% of the population is involved when the overweight category is included (BMI)

A

70

53
Q

diet factors associated with obesity and specific health risks (8)

A

excess caloric intake, high sugar and processed carbs, high saturated fat, low potassium high sodium, low fruit/veggies, excessive red/processed meat consumption, low water, high alcohol

54
Q

power

A

rate at which work is performed (force x velocity)=(force x distance/time)=(work/time)

55
Q

power training focuses on

A

acceleration rather than total resistance moved

56
Q

power development focuses on

A

muscle recruitment patterns that elicit the fastest development of force

57
Q

power fiber type

A

II, fast twitch

58
Q

example activities for power

A

olympic lifts, plyometrics, sled drives, weighted jumps/throws

59
Q

“powerful over the lifetime”

A

functional aging, prolonged independence and a reduced risk for debilitating sarcopenia

60
Q

sarcopenia

A

indicated by a loss of total skeletal muscle mass, particularly a reduction in fast-twitch muscle fibers which diminishes function

61
Q

getting out of a chair uses power in the

A

hips

62
Q

speed

A

the time to perform a movement in a single direction; the rate of position change over a distance in a measured period of time

63
Q

speed depends on

A

neural recruitment patterns, adequate muscular fitness, stability, dynamic balance and flexibility

64
Q

most valued measure of performance in sports

A

speed

65
Q

among the elderly, increased gait speed=

A

lower risk for falling/fractures

66
Q

balance

A

ability to manage forces which act to disrupt stability

67
Q

high balance translates to more

A

efficient movement, posture and bodily control

68
Q

balance is needed for

A

sport participation, activities of daily living, reduce the risk for injury/falls

69
Q

balance improvements are ___based, via the development of ____

A

neural, adequate strength balance, optimal force coupling and proprioceptor education

70
Q

proprioceptors

A

special organelles located in connective tissue that provide sensory input to the CNS from receptors that relay body and positional movement

71
Q

proprioceptors allow for

A

physical awareness of the body’s position in space

72
Q

then the body is challenged by disruptive environments,

A

improved balance and neuromuscular coordination is achieved via increased proprioceptive function

73
Q

coordination

A

ability to control and use multiple body parts and/or senses in a synergistic and efficient fashion to perform complex/high speed motor tasks

74
Q

coordination is synonymous with

A

neural efficiency `

75
Q

hand-eye coordination

A

combines visual processing speed with neuromuscular control of the hands

76
Q

agility

A

ability to perform rapid, whole body movements with changes of velocity/direction in response to analysis of the environment

77
Q

agility is not synonymous with

A

change og direction proficiency, as it requires both motor and data processing efficiency

78
Q

true agility is challenged using

A

open skill development

79
Q

open skills

A

motor skills that require reaction to changes in an unpredictable environment

80
Q

example of an open skill

A

juking an oponent in soccer

81
Q

closed skills

A

motor skills performed in a stable or predictable environment

82
Q

example of a closed skill

A

making a free-throw shot in basketball

83
Q

in sports, agility allows one to physically pursue a person, ball, push or other implement under

A

constantly changing conditions

84
Q

which of the following components of fitness is MOST associated with maintaining independence among older adults/elderly
a. Body composition
b. Flexibility
c. Muscular endurance
d. Power

A

d

85
Q

which of the following concerning cardiorespiratory fitness is NOT correct
a. CRF is measured via VO2max
b. High CRF is linked with a lower risk for breast cancer
c. Low CRF is linked with heart disease, diabetes, and obesity
d. All of the above are incorrect

A

b

86
Q

Which of the following relates to the synergistic ability of muscles, nerves, and proprioceptors to maintain body segment positioning and offset disruptive forces in the environment?
a. Mobility
b. Stability
c. Power
d. Strength

A

b

87
Q

Flexibility can have an impact on all of the following, except:
a. Joint function
b. Risk for injury
c. Muscular endurance
d. Presence of chronic pain

A

c

88
Q

Which individual has a higher relative risk for disease or metabolic dysfunction due to poor body composition?
a. A football player who weighs 250 lbs. and carries 40 lbs. of body fat
b. A softball player who weighs 180 lbs. and carries 35 lbs. of body fat

A

b

89
Q

The CDC reports nearly _______ of US adults are clinically categorized as obese based on BMI.
a. 20%
b. 30%
c. 35%
d. 45%

A

c

90
Q

Fitness requires a regimented program that emphasizes specific physical components while _____ simply requires routine physical activity.

A

health

91
Q

____ is considered the most important health-related component of fitness due to its link with mortality.

A

cardiorespiratory

92
Q

VO2max declines at a rate of ____% every year upon reaching adulthood and is reduced at an even faster rate following ~45 years of age.

A

1

93
Q

____is indicated by a loss of muscle mass and a reduction in fast-twitch muscle fibers; notably diminishing musculoskeletal function.

A

sarcopenia

94
Q

____are specialized organelles within connective tissue that communicate with the brain to optimize balance and stability during movements

A

proprioceptor

95
Q

The following image demonstrates a general lack of ____ for the given movement pattern due to a lack of cooperative body segment movement through a full range of motion. (squat with hands over head)

A

mobility

96
Q

True or False? Strength balance relates to the functional strength ratio of opposing muscle groups at a joint and has an impact on one’s relative risk for injury.

A

true

97
Q

True or False? Strength balance relates to the functional strength ratio of opposing muscle groups at a joint and has an impact on one’s relative risk for injury.

A

true

98
Q

True or False? Bowling a strike would be an example of an open skill as it relates to agility and coordination

A

false

99
Q

identify the 5 health related components of fitness (HRCF)

A

cardiorespiratory fitness
body composition
flexibility
muscular strength
muscular endurance

100
Q

identify the 5 performance related components of fitness (PRCF)

A

power
speed
agility
balance
coordination

101
Q

provide at least three factors identified in the session that muscular fitness affects that can have an impact on overall health

A

movement capabilities
joint health
risk for injury
posture
stability
functional decline

102
Q

provide at least three dietary factors identified in the session that can have a direct impact on obesity and related health risks

A

excess caloric intake
high sugar and processed carb intake
high saturated fat intake
diet low in potassium and high in sodium
low intake of fruit and vegetables
excessive red and/or processed meat intake
low daily water intake
high alcohol intake

CPT (36 decks)

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