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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
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
26
When is a persons fitness generally their greatest?
20's and declines with age
27
What age does age related changes generally begin to occur
59 and 65 they make their mark
28
What percentage of over 65s are inactive
30%
29
What percentage of 6-24 year old are inactive
15%
30
What percentage of 75 year olds meet the recommended activity guild lines
36%
31
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
32
What activities are ectomorphs suited to
weight bearing aerobic exercise Long distance running
33
What is a mesomorph
Naturally lean and muscular with broad shoulders and a narrow waist and hips
34
What activities are mesomorphs suited to
Athletic Sport - sprinting, hurdling and jumping
35
What are endomorphs
Naturally predisposed to fat storage Apple or pear shaped and carry lots of body fat
36
What activities are endomorphs suited to
Shot put or hammer throwing
37
What are the 6 key principles of training
Progressive overload Adaptability Individuality Recovery time Reversibility Specificity
38
What does the SAID principle stand for
SPECIFIC ADAPTATION TO IMPOSED DEMAND
39
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
40
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
41
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
42
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 ```
43
How many hours rest should you have before working the same muscle group
48 hours
44
What is the minimum duration to improve CV fitness
20 minutes
45
What populations are considered specialist
Older adults Pre and postnatal women Age 14-16 Disabled people
46
What age does the American college of sports medicine define an older adult as
65 or over or 55 with health condition
47
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
48
Once aging begins, what is the percentage of decline in physical capacity each year
1-2%
49
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
50
What are the general effects of pregnancy
``` Increased heart rate Increased stroke volume Increased cardiac output Increased oxygen uptake Increased laxity of joints ```
51
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 ```
52
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 ```
53
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 ```
54
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
55
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
56
How many people in the uk are disabled
8-10 million
57
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
58
what percentage do growth plate fractures account for
15%
59
What age has your anaerobic capacity deleveloped fully?
20

ANATOMY L2 (7 decks)

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