Componants Of Fitness And Special Populations Flashcards
What does FITT mean?
Frequency, intensity, time and type
What are the 5 health related components of physical fitness
Cardio Muscular endurance Muscular strength Flexibility Body composition
What are the 6 skill related components of physical fitness
Speed Power Reaction time Agility Balance Coordination
What is the definition of CV fitness
Ability of the heart lungs and muscles to take in, transport and utilise oxygen during exercise
What are the activities that will increase cardio fitness
Walking swimming running cycling rowing and dancing
What is the definition of muscular endurance
High reps, low resistance
The ability of the muscles to work continuously under low to moderate resistance
What daily activities require muscular endurance
Carrying shopping
Climbing stairs
Good posture keeping
Gardening
What is the definition of muscular strength
Low reps high resistance
The ability of the muscles to exert maximal force against a high resistance
What acitivities require maximal strength
Heavy weight lifting
Moving heavy object
What is the definition of flexibility
Range of movement at a joint or series of a joint
What is flexibility determined by
Shape of the bones and cartilage and by the length of the muscles and ligaments and tendons that cross over the joint
What are the risks of hyper mobility
Injury
Reduced joint stability
What can happen if someone if quite immobile
affect posture and force production at the joint
Impair performance and daily function
Loss of flexibility and muscle shortening
Muscle tightness
What sports reduce flexibility
Football jogging boxing and hockey
What is the definition of body composition
The proportion of fat and fat free mass
What are women’s healthy body fats
21-36%
What are men’s healthy body fats
8-25%
What percentage of body fat do men reach for their personable in sport to be enhanced
7-19%
What percentage of body fat do women have to reach the enhance the performance of their sport
10-25%
Describe the motor skill speed and what events are it used for
defines how quickly a movement can be performed in a short space of time
Sprinting and throwing
Describe the motor skill power and what sport is it used for
Ability to exert maximum muscular contraction instantly in a explosive burst of movement
High or long jump
Throwing shot put or javel
Sprinting out of the starting blocks ( sprint start )
Describe the motor skill reaction time and it’s sport it’s used for
Ability to respond quickly to stimulus
Sprint start
Describe the motor skill agility and its sport it’s used for
Ability to change the position of the body and move in different directions quickly
Zig zag running
Moving through and around a field of players in a team sport
Describe the motor skill balance and it’s sport
Ability to control the body’s centre of gravity when stationary
Handstand or yoga pose
Spring board diver during take off
Describe the motor skill coordination and it’s sport it’s used for
Ability to smoothly move two or more body parts under control, accurately and efficiently
Dance or gymnastics routines
Throwing
Catching - eye to ball coordination
Kicking and hitting - golf swings or kicking a football
When is a persons fitness generally their greatest?
20’s and declines with age
What age does age related changes generally begin to occur
59 and 65 they make their mark
What percentage of over 65s are inactive
30%
What percentage of 6-24 year old are inactive
15%
What percentage of 75 year olds meet the recommended activity guild lines
36%
What is an ectomorph
Naturally thin with little body fat or muscle mass.
Find it hard to gain weight and mass.
Long levers and light body frames
What activities are ectomorphs suited to
weight bearing aerobic exercise
Long distance running
What is a mesomorph
Naturally lean and muscular with broad shoulders and a narrow waist and hips
What activities are mesomorphs suited to
Athletic
Sport - sprinting, hurdling and jumping
What are endomorphs
Naturally predisposed to fat storage
Apple or pear shaped and carry lots of body fat
What activities are endomorphs suited to
Shot put or hammer throwing
What are the 6 key principles of training
Progressive overload
Adaptability
Individuality
Recovery time
Reversibility
Specificity
What does the SAID principle stand for
SPECIFIC
ADAPTATION TO
IMPOSED
DEMAND
What is specificity
Any change or adaptation in the body’s muscles organs abs systems will be very specific to the type of training undertaken
in what way can progressive overload be achieved
Increasing speed and duration
Increasing resitiance
Increasing the number of sets and reps
Decreasing recovery time
Increasing the number of sessions
Increasing the effect of gravity
Decreasing stability
How to adapt sessions when someone shows signs of over training
Increase the rest time between sets
Reduce the frequency of sessions per week
Reduce the weight lifted
Reduce the duration of the session
Change high impact to low impact
What are the signs and symptoms of over training
Sudden loss of coordination Lack of ability to concerntrate Reduction in performance Irritability or over sentsitive Disrupted sleep patterns Lethargic Colds and illness
How many hours rest should you have before working the same muscle group
48 hours
What is the minimum duration to improve CV fitness
20 minutes
What populations are considered specialist
Older adults
Pre and postnatal women
Age 14-16
Disabled people
What age does the American college of sports medicine define an older adult as
65 or over or 55 with health condition
What are contraindications to exercise
Unstable or uncontrolled medical conditions
Resting blood pressure of more than 180-110
Resting heart rate over 100bpm
Joint condition made worse by exercise
Unexplained dizziness
Once aging begins, what is the percentage of decline in physical capacity each year
1-2%
What are the benefits of exercising during pregnancy
Prevention of excessive weight gain
Prevention of diabetes
Decreased risk of preeclampsia
Decreased risk of urinary incontinence
Maintenance of fitness
Prevention of post patron weight retention
What are the general effects of pregnancy
Increased heart rate Increased stroke volume Increased cardiac output Increased oxygen uptake Increased laxity of joints
What are the relative contraindications to exercise with pregnancy
Obesity Heavy smoking Poorly controlled hyperthyroidism Poorly controlled seizure Growth restriction in current pregnancy Extreme under weight Severe anemia Chronic bronchitis
What are the absolute contraindications to exercise for pregnancy
Heart disease Lung disease Incompetent cervix Risk of premature labour Persistent second or third trimester bleeding Premature labour during current pregnancy Ruptured membranes Preeclampsia
What are the warning signs to stop exercise during pregnancy
Vagina bleeding Shortness of breath prior to exertion Dizziness feeling faint or head ache Chest pain Muscle weakness Calf pain or swelling Preterm labour Decreased foetal movement
What should pregnant women avoid
Exercising in supine position after 16 weeks
Exercising to the point of exhaustion
Prone lying exercise
Prolonged motionless standing
Heavy I trolled isometric or above the head movement
Isometric exercises
Loaded forward flexsion
Uncontrolled twisting
When should a woman be referred to a health professional post birth?
Stress incontinenance or pelvic floor muscle weakness
Dragging pain or a feeling heavy in the lower tummy or pelvis
Groin pain low back pain or difficulty walking
Abdominal muscle weakness
Muscle seperation
Softness or sinking at the umbilical midline
How many people in the uk are disabled
8-10 million
What is the inclusive fitness initiative IFI
Provides guidance and support to operators interested in welcoming disabled people into their facilities and who want to become more active
what percentage do growth plate fractures account for
15%
What age has your anaerobic capacity deleveloped fully?
20
