Fitness test Flashcards
What are two broad categories of physical fitness?
- skill-related
2. health-related
What are some examples health-related component of fitness?
- eating habits
- sleeping
- proper posture
What are some examples skill-related component of fitness?
- coordination
- balance
- technique
Modern fitness evaluates what 4 positive health components?
- cardio respiratory function
- body composition
- abdominal and low back/hamstring musculoskeletal function
aerobic exercise measures the functional capacity of the cardio-respiratory system, but what are 3 main parts of the system?
- the heart
- lungs
- blood vessels
the best way to measure aerobic capacity is by what?
maximum oxygen consumption or VO2 Max
Body composition is classification of the body into what two section?
- fat mass
- lean mass - water, bone and muscle
What are the 6 skill-related components of fitness?
- agility
- reaction time
- balance
- coordination
- speed
- power
What are the 5 health-related components of fitness?
- cardiovascular endurance
- muscular endurance
- muscular strength
- flexibility
- body composition
strength is the maximum force “blank” that a muscle group exerts.
1-rep max
Is push-ups consider a muscular endurance workout?
yes, because it resist muscular fatigue
What is concentric contraction?
force generated as a muscle shortens
What is eccentric contraction?
force generated as a muscle lengthens
What is isometric contraction?
force generated while a muscle remains the same length
what is isotonic contraction?
force generated in order to move a constant load through a range of motion (i.e. dumbbell curls)
what is isokinetic contraction?
force generated to move at a constant speed through a range of motion - ex, biodex
Many individual differences exist in flexibility due to what 3 things?
- anatomical structure (i.e. limb length, tendon length and tissue elasticity)
- learned bio mechanics
- injuries
True or False? Different cultures have different rules for personal space
True
True or False? Different social situations does not dictate different levels of respect for personal space
False
what is the distance you should have when talking to friends?
4 feet
what is the distance you should have when in the public talking to strangers?
12 feet
What is the intimate distance?
1 and a half feet
When working with new clients what two major areas you should screen or ask?
- are there any areas of your body where you feel pain/discomfort today?
- what is their comfort level with you physically touching them during the course of a session?
How would you go about asking a client for permission/comfort level with being touched as part of your session?
- introduce yourself
2. explain in detail the reason why you may touch them during the session.
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
what are the three types of warm-up
- general
- specific
- simulation
what is a general warm-up?
typically whole body, rhythmical movements and designed to increase core temp and elevate HR
T/F general warm-up is a low moderate intensity cardiovascular activity
T
What are some examples of general warm-up?
- jogging
- stationary biking
- rowing
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
What are the intensity guidelines?
- 50-60% of max heart rate
- max HR: 220 Minus age
- talk test
What is a specific warm-up?
geared towards muscle groups/movement patterns to be targeted in the workout
-may involve dynamic stretching
What intensity is specific warm-ups done at?
It is done at lower intensity
examples are bench pressing 12x135lbs
What do specific warm-up do?
prepares connective tissue and nervous system for higher intensity
What is simulation warm-up?
practice/rehearsal of complex movements to be used in the workout. often involving coordination, balance, accuracy and timing
rehearsal of skills are used in what activities?
- sports
- field ground balls/fly or taking batting practice in baseball
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
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
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
How long should static stretching should be held for?
10-30 seconds
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
our target population is?
healthy adults
what are the primal/fundamental movements?
- squatting
- lunging
- hip hinging
- pushing
- pulling
- gait
- rotating
What are the training principles?
- specificity: said (specific adaptations to impose demands)
2.overload - rest/recovery/adaptation
- progression
5.retrogression/reversibility
6.maintenance
individualization - warm-up/cool down
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
