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ANATOMY L2 > Componants Of Fitness And Special Populations > Flashcards

Componants Of Fitness And Special Populations Flashcards

1
Q

What does FITT mean?

A

Frequency, intensity, time and type

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2
Q

What are the 5 health related components of physical fitness

A 
Cardio 
Muscular endurance 
Muscular strength
Flexibility 
Body composition
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3
Q

What are the 6 skill related components of physical fitness

A 
Speed
Power 
Reaction time 
Agility 
Balance
Coordination
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4
Q

What is the definition of CV fitness

A

Ability of the heart lungs and muscles to take in, transport and utilise oxygen during exercise

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5
Q

What are the activities that will increase cardio fitness

A

Walking swimming running cycling rowing and dancing

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6
Q

What is the definition of muscular endurance

A

High reps, low resistance

The ability of the muscles to work continuously under low to moderate resistance

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7
Q

What daily activities require muscular endurance

A

Carrying shopping
Climbing stairs
Good posture keeping
Gardening

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8
Q

What is the definition of muscular strength

A

Low reps high resistance

The ability of the muscles to exert maximal force against a high resistance

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9
Q

What acitivities require maximal strength

A

Heavy weight lifting

Moving heavy object

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10
Q

What is the definition of flexibility

A

Range of movement at a joint or series of a joint

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11
Q

What is flexibility determined by

A

Shape of the bones and cartilage and by the length of the muscles and ligaments and tendons that cross over the joint

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12
Q

What are the risks of hyper mobility

A

Injury

Reduced joint stability

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13
Q

What can happen if someone if quite immobile

A

affect posture and force production at the joint

Impair performance and daily function

Loss of flexibility and muscle shortening

Muscle tightness

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14
Q

What sports reduce flexibility

A

Football jogging boxing and hockey

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15
Q

What is the definition of body composition

A

The proportion of fat and fat free mass

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16
Q

What are women’s healthy body fats

A

21-36%

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17
Q

What are men’s healthy body fats

A

8-25%

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18
Q

What percentage of body fat do men reach for their personable in sport to be enhanced

A

7-19%

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19
Q

What percentage of body fat do women have to reach the enhance the performance of their sport

A

10-25%

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20
Q

Describe the motor skill speed and what events are it used for

A

defines how quickly a movement can be performed in a short space of time

Sprinting and throwing

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21
Q

Describe the motor skill power and what sport is it used for

A

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 )

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22
Q

Describe the motor skill reaction time and it’s sport it’s used for

A

Ability to respond quickly to stimulus

Sprint start

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23
Q

Describe the motor skill agility and its sport it’s used for

A

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

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24
Q

Describe the motor skill balance and it’s sport

A

Ability to control the body’s centre of gravity when stationary

Handstand or yoga pose

Spring board diver during take off

25
Q

Describe the motor skill coordination and it’s sport it’s used for

A

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

26
Q

When is a persons fitness generally their greatest?

A

20’s and declines with age

27
Q

What age does age related changes generally begin to occur

A

59 and 65 they make their mark

28
Q

What percentage of over 65s are inactive

A

30%

29
Q

What percentage of 6-24 year old are inactive

A

15%

30
Q

What percentage of 75 year olds meet the recommended activity guild lines

A

36%

31
Q

What is an ectomorph

A

Naturally thin with little body fat or muscle mass.

Find it hard to gain weight and mass.

Long levers and light body frames

32
Q

What activities are ectomorphs suited to

A

weight bearing aerobic exercise

Long distance running

33
Q

What is a mesomorph

A

Naturally lean and muscular with broad shoulders and a narrow waist and hips

34
Q

What activities are mesomorphs suited to

A

Athletic

Sport - sprinting, hurdling and jumping

35
Q

What are endomorphs

A

Naturally predisposed to fat storage

Apple or pear shaped and carry lots of body fat

36
Q

What activities are endomorphs suited to

A

Shot put or hammer throwing

37
Q

What are the 6 key principles of training

A

Progressive overload

Adaptability

Individuality

Recovery time

Reversibility

Specificity

38
Q

What does the SAID principle stand for

A

SPECIFIC

ADAPTATION TO

IMPOSED

DEMAND

39
Q

What is specificity

A

Any change or adaptation in the body’s muscles organs abs systems will be very specific to the type of training undertaken

40
Q

in what way can progressive overload be achieved

A

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

41
Q

How to adapt sessions when someone shows signs of over training

A

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

42
Q

What are the signs and symptoms of over training

A 
Sudden loss of coordination
Lack of ability to concerntrate
Reduction in performance
Irritability or over sentsitive
Disrupted sleep patterns 
Lethargic
Colds and illness
43
Q

How many hours rest should you have before working the same muscle group

A

48 hours

44
Q

What is the minimum duration to improve CV fitness

A

20 minutes

45
Q

What populations are considered specialist

A

Older adults
Pre and postnatal women
Age 14-16
Disabled people

46
Q

What age does the American college of sports medicine define an older adult as

A

65 or over or 55 with health condition

47
Q

What are contraindications to exercise

A

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

48
Q

Once aging begins, what is the percentage of decline in physical capacity each year

A

1-2%

49
Q

What are the benefits of exercising during pregnancy

A

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

50
Q

What are the general effects of pregnancy

A 
Increased heart rate 
Increased stroke volume 
Increased cardiac output 
Increased oxygen uptake 
Increased laxity of joints
51
Q

What are the relative contraindications to exercise with pregnancy

A 
Obesity 
Heavy smoking 
Poorly controlled hyperthyroidism 
Poorly controlled seizure 
Growth restriction in current pregnancy 
Extreme under weight 
Severe anemia 
Chronic bronchitis
52
Q

What are the absolute contraindications to exercise for pregnancy

A 
Heart disease 
Lung disease 
Incompetent cervix
Risk of premature labour 
Persistent second or third trimester bleeding 
Premature labour during current pregnancy 
Ruptured membranes 
Preeclampsia
53
Q

What are the warning signs to stop exercise during pregnancy

A 
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
54
Q

What should pregnant women avoid

A

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

55
Q

When should a woman be referred to a health professional post birth?

A

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

56
Q

How many people in the uk are disabled

A

8-10 million

57
Q

What is the inclusive fitness initiative IFI

A

Provides guidance and support to operators interested in welcoming disabled people into their facilities and who want to become more active

58
Q

what percentage do growth plate fractures account for

A

15%

59
Q

What age has your anaerobic capacity deleveloped fully?

A

20

ANATOMY L2 (7 decks)

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