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Fitness test Flashcards

1
Q

What are two broad categories of physical fitness?

A
  1. skill-related

2. health-related

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2
Q

What are some examples health-related component of fitness?

A
  • eating habits
  • sleeping
  • proper posture
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3
Q

What are some examples skill-related component of fitness?

A
  • coordination
  • balance
  • technique
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4
Q

Modern fitness evaluates what 4 positive health components?

A
  • cardio respiratory function
  • body composition
  • abdominal and low back/hamstring musculoskeletal function
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5
Q

aerobic exercise measures the functional capacity of the cardio-respiratory system, but what are 3 main parts of the system?

A
  1. the heart
  2. lungs
  3. blood vessels
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6
Q

the best way to measure aerobic capacity is by what?

A

maximum oxygen consumption or VO2 Max

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7
Q

Body composition is classification of the body into what two section?

A
  • fat mass

- lean mass - water, bone and muscle

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8
Q

What are the 6 skill-related components of fitness?

A
  1. agility
  2. reaction time
  3. balance
  4. coordination
  5. speed
  6. power
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9
Q

What are the 5 health-related components of fitness?

A
  1. cardiovascular endurance
  2. muscular endurance
  3. muscular strength
  4. flexibility
  5. body composition
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10
Q

strength is the maximum force “blank” that a muscle group exerts.

A

1-rep max

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11
Q

Is push-ups consider a muscular endurance workout?

A

yes, because it resist muscular fatigue

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12
Q

What is concentric contraction?

A

force generated as a muscle shortens

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13
Q

What is eccentric contraction?

A

force generated as a muscle lengthens

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14
Q

What is isometric contraction?

A

force generated while a muscle remains the same length

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15
Q

what is isotonic contraction?

A

force generated in order to move a constant load through a range of motion (i.e. dumbbell curls)

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16
Q

what is isokinetic contraction?

A

force generated to move at a constant speed through a range of motion - ex, biodex

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17
Q

Many individual differences exist in flexibility due to what 3 things?

A
  1. anatomical structure (i.e. limb length, tendon length and tissue elasticity)
  2. learned bio mechanics
  3. injuries
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18
Q

True or False? Different cultures have different rules for personal space

A

True

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19
Q

True or False? Different social situations does not dictate different levels of respect for personal space

20
Q

what is the distance you should have when talking to friends?

21
Q

what is the distance you should have when in the public talking to strangers?

22
Q

What is the intimate distance?

A

1 and a half feet

23
Q

When working with new clients what two major areas you should screen or ask?

A
  1. are there any areas of your body where you feel pain/discomfort today?
  2. what is their comfort level with you physically touching them during the course of a session?
24
Q

How would you go about asking a client for permission/comfort level with being touched as part of your session?

A
  1. introduce yourself

2. explain in detail the reason why you may touch them during the session.

25
What are the benefits of a warm-up?
- prepares body for increase intensity (safety) - increased blood flow - increased core and skeletal muscle temperature - increased pliability of muscle and tendons and decrease the risk of injury from extreme challenges of range of motion - mentally prepare for exercise task-concentration
26
what are the three types of warm-up
1. general 2. specific 3. simulation
27
what is a general warm-up?
typically whole body, rhythmical movements and designed to increase core temp and elevate HR
28
T/F general warm-up is a low moderate intensity cardiovascular activity
T
29
What are some examples of general warm-up?
- jogging - stationary biking - rowing
30
a general warm-up often last for how many minutes?
5-10 minutes which is enough time to elevate the HR, but not long enough to induce fatigue
31
What are the intensity guidelines?
- 50-60% of max heart rate - max HR: 220 Minus age - talk test
32
What is a specific warm-up?
geared towards muscle groups/movement patterns to be targeted in the workout -may involve dynamic stretching
33
What intensity is specific warm-ups done at?
It is done at lower intensity | examples are bench pressing 12x135lbs
34
What do specific warm-up do?
prepares connective tissue and nervous system for higher intensity
35
What is simulation warm-up?
practice/rehearsal of complex movements to be used in the workout. often involving coordination, balance, accuracy and timing
36
rehearsal of skills are used in what activities?
- sports | - field ground balls/fly or taking batting practice in baseball
37
What do dynamic warm-up or mobility drills do?
active movements where we gradually increase range of motion and closer approximation of movements used in sport/training
38
What are some exercise that cooling down should consist of?
- 5 to 10 minutes jogging/walking decrease body temp and removes waste products - 5 to 10 minutes static stretching exercise
39
When should we use static stretching and why?
during a cool down because it helps muscle relax, realign muscle fibres and re-establish their normal range of movement
40
How long should static stretching should be held for?
10-30 seconds
41
What are some benefits of cool downs?
- aid in dissipation of waste products which is lactic acid - reduce the potential of delayed onset muscle soreness DOMS - reduce dizziness - reduce level of stress hormones - adrenaline - allows heart rate to return to its resting rate
42
our target population is?
healthy adults
43
what are the primal/fundamental movements?
- squatting - lunging - hip hinging - pushing - pulling - gait - rotating
44
What are the training principles?
1. specificity: said (specific adaptations to impose demands) 2.overload 3. rest/recovery/adaptation 4. progression 5.retrogression/reversibility 6.maintenance individualization 8. warm-up/cool down
45
What does F.I.T.T or fit of overload stand for?
frequency- how often you train intensity- how hard you train time- how long you train type- the activity you are performing

Principle of Fitness (1 decks)

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