Chapter 3 (Principles) Flashcards
Physical fitness is the ability to what?
- the ability to perform occupational, recreational, and daily activities without fatigue
Cardiorespiratory endurance is the ability to what?
- the ability to supply blood to working muscles
What is musculoskeletal strength?
- maximal force or tension level that can be produced by a muscle group
What is musculoskeletal endurance?
- ability of a muscle to maintain submaximal force levels for extended periods
What is musculoskeletal power?
- the rate of force development
What is musculoskeletal bone strength?
- risk of bone fracture
- function of the mineral content and density of the bone tissue
What is body weight density?
- the absolute and relative amounts of muscle, fat, and bone tissues
Define flexibility
- the ability to move a joint or series of joints fluidly through a range of motion
Limiting factor of flexibility
- bony structure of the joint, size and strength of muscles, ligaments, and connective tissues
Define balance
- the ability to keep the body’s center of gravity within the base of support
Functional aspect of balance
- the ability to perform daily movement tasks requiring balance
What is the purpose of testing?
- identify strengths and weaknesses
- set realistic and attainable goals
- make accurate and precise exercise prescription
- retest to document progress
Ideal environment for testing
- friendly, quiet, private, safe, and comfortable
Order of testing
- resting values
- body composition and balance
- cardiorespiratory endurance
- muscular fitness
- flexibility
What is validity?
- the ability to measure accurately
What is a indirect measurement?
- estimate the reference based on other measured variables
What is the correlation (validity) coefficient?
- the relationship between the predicted value and reference
- using an R-value
What does the standard error of estimate measure?
- the accuracy of prediction
What is sensitivity?
- probability of correctly identifying risk factors
- false positive
What is specificity?
- probability of correctly identify no risk factors
- false negative
What is objectivity?
- intertester reliability
What is reliability?
- consistent and stable score
What is overload?
- physiological systems must be stressed for them to adapt
What is progression?
- physiological systems adapt to stress, additional stress is needed to provide overload
Initial conditioning
- Low intensity, technique, increase duration first
Improvement
- all variable increase (one at a time)
Maintenance
- low frequency and duration, high intensity
What is regression?
- physiological systems receive less stress is needed to provide overload
What are initial values?
- lower the fitness level, the larger/faster the progression
What are diminishing returns (ceiling)?
- closer to an individual’s genetic ceiling, the smaller/slower the progression
What are the FITT variables?
- frequency
- intensity
- type
- time
How can overload be applied?
- by manipulating frequency, intensity, type, and time
What are the 5 stages of change?
- precontemplation
- contemplation
- preparation
- action
- maintenance
Precontemplation
- does not exercise and does not intend to start
Contemplation
- not exercising but intends to start
Preparation
- exercising but not meeting recommended amount of PA
Action
- exercising regularly for less than 6 months
Maintenance
- exercising regularly for more than 6 months
What is the decision-making theory model?
- weighing the perceived benefits and costs of that behavior
What is the self-determination theory?
- the ability to make choices and manage their own life
What are the 3 basic needs of motivation?
- autonomy
- competence
- relatedness
