Ch 4 Flashcards
5 components of Fitness
Body composition Aerobic fitness Muscular strength Muscular endurance Flexibility
An ideal health-related PFT should be
Reliable Valid Relative Inexpensive Easy to administer
What does reliable mean?
Results are stable and consistent across time
What is considered valid?
Test scores match proposed use
What measurements should be obtained before test
HR BP H W Body comp
What activity does ACSM recommend ordering first?
Body composition
What is CRF
Cardiorespiratory Fitness / Endurance
Ability to perform dynamic ex involving large muscle groups at mod to high intensities for extended period of time
Fick eq
VO2 = HR x SV x (a-v)
Absolute vs Relative VO2
Absolute: L / min
Directly related to body size
Relative: mL / kg / min
Comparison of diff sizes
Converting from relative to absolute
x kg
Divide by 1000 mL
mL / kg / min -into- L / min
Convert from absolute to relative
x 1000mL
divide by kg
L / min -into- mL / kg / min
YMCA cycle ergometer directions
Determine Max and 85% HR
2-4, 3 min stages
Record HR at end of stage
Graph and get max HR
Cooper 12-min test directions
Run/walk for 12 mins
Distance recorded
Input into equation
What mods can be done for aerobic fitness tests for kids and older adults
Grade over speed change
YMCA 3 min step test
Step at 24 step up cycles per min (12" step) Perform for 3 mins At end, rest for 5 secs Record HR for 1 min Use recovered HE for equation
Muscular strength is?
Ability of muscle to develop max contractile force against a resistance in a single contraction
Muscular enduarance is
Ability of muscle to exert sub max force for extended periods
Isometric muscle assessment tool
Dynamometer
What does Peak Force Development equal?
maximum voluntary contraction
Dynamic muscle strength test
1RM
1RM protocol
Warm up: 5-10 reps at 40-60% of est 1RM 3-5 reps at 50-70% of est 1RM Attempt 1RM; if successful: rest 3-5 mins, add 5lbs, try again Should be achieved at 3-5 trial
Dynamic endurance test
1 min push-up test
1 min curl up test
YMCA bench press: 80lbs men, 35lbs women
Flexibility is
Ability of joint(s) to move through ROM w/out injury
What affects flexibility?
Genetics
Tightness
Strength of opposing muscles
Neuromuscular coordination
General guidelines- T/F
Stretch the muscle to the point of light tightness
False - mild tightness
2 stretch test assessment tools
Goniometer
Inclinometer
Static flexibility of hamstrings and lower back test
How related to:
Hamstring flexibility?
Low back flexibility in children and older adults?
Low back health/pain?
Moderately
Poorly
No relation
Flexibility test for older adults?
Chair sit and reach
Test for shoulder flexibility
Back scratch test (gap between hands)
