Health and Performance Components of Fitness Flashcards
Health related components of fitness (HRCF)– factors that impact general health and risk for disease/injury. Name some factors:
Cardiorespiratory fitness, muscular strength, muscular endurance, flexibility and body composition (metabolic fitness can also be considered)
Performance related components of fitness (PRCF) – factors that impact performance outcomes and independence among older adults (e.g. the risk for falling and fractures) name some factors;
Power, speed, coordination, balance, and agility
disease-free state of well-being that allows for improved quality of life and independence
Health
relates to criterion-based measures of physical performance
Fitness
requires a regimented program designed to emphasize specific physical components
Key concept: a person does not have to be fit to be healthy nor is a person guaranteed health because they are fit
A person who scores well in the HRCF but is stressed, eats poorly and suffers from high blood pressure may not necessarily be healthy
A person who scores well in the PRCF (e.g., strength/power) but is obese and has low cardiorespiratory fitness may be “fit” in some ways but not healthy
Cardiorespiratory Fitness (CRF)
Ability of the circulatory, respiratory and muscular systems to supply and utilize O2 during sustained physical activity
CRF is the most important HRCF due to its link to risk for disease and mortality
Low measures - risk factor for heart disease, diabetes, and obesity
High measures - linked with improved quality of life and a longer lifespan
measure of CRF as indicated by maximal O2 use - quantified by ml of O2 per kg of BW per min of work (ml/kg/min)
{the maximum amount of oxygen that an individual can utilize during intense or maximal exercise}
VO2max
declines at a rate of ~1% per year upon reaching adulthood (greater after 45 years old)
Relates to the ability to produce/sustain force output; includes muscular strength and endurance
Muscular fitness
measure of maximal contractile force production; allows for maximal force during a single effort
Muscular strength
measure of contractile force decline over time; allows for prolonged force for an extended period
Muscular endurance
synergistic ability of muscles, nerves, proprioceptors, and connective tissues to maintain body segment positioning and offset disruptive forces
Stability
functional strength ratio of opposing muscle groups across a joint: also referred to as agonist/antagonist muscle or muscle balance ratio
Strength balance
Allows for proper levels of force output and stabilization within musculature that reciprocally facilitate joint actions; integral to movement proficiency and reducing risk for injury
Example - 3:2 strength ratio for the quadriceps and hamstrings at the knee
indicated by the ability of a muscle to move through a range of motion (ROM) at a single joint in a single plane; independently measured at specific joints
Flexibility
Impacts joint function, movement efficiency, injury risk and presence of chronic pain
The ability to move cooperative body segments through a full, unrestricted ROM without undesirable changes in biomechanics; multiple joints are used rather than one
Mobility
Also examines the impact of muscle fascia tension across body segments
flexibility is not synonymous with mobility
Being able to raise the arm directly overhead with no movement discrepancies = good shoulder flexibility
Being able to perform an overhead squat while keeping the arms in the correct overhead position = good shoulder, spine and hip mobility
indicated by the ratio of fat mass to fat-free mass (FFM) within the body, often expressed as a percentage of body fat
Body composition
Fat mass - adipose, intramuscular storage and essential fat
Fat-free mass - tissue completely free of fat in any endogenous form
Lean mass - bones, ligaments, tendons, internal organs, and muscles (essential fat in bone marrow/organs = small amount of fat)
Adding muscle mass will positively change body composition without even losing any fat
Normal-weight obesity: Facts
classification indicated by normal weight in relation to population norms, but a high %BF (e.g., skinny fat)
The quantity of lean mass a person holds as well as body fat distribution (trunk vs. hips) also play major roles in the risk for disease; ↑ lean mass = improved metabolic fitness
CDC suggests nearly 35% of U.S. adults qualify as obese based on BMI; >70% of the population is involved when the overweight category is included
Diet factors associated with obesity and specific health risks:
Over-sufficiency - excess caloric intake
• High in sugar and processed carbohydrates
• High in saturated fat
• Low in potassium and high in sodium
• Low in fruits and/or vegetables
• Excessive red and/or processed meat consumption
• Low in water
• High in alcohol
rate at which work is performed - (force x velocity) = (force x distance/time) = (work/time); training focuses on acceleration rather than the total resistance moved
Power
Development focuses on muscle recruitment patterns that elicit the fastest development of force (type II or fast-twitch fibers)
Example activities: Olympic lifts, plyometrics, sled drives, and weighted jumps or throws
Sarcopenia
indicated by a loss of total skeletal muscle mass, particularly a reduction in fast-twitch muscle fibers which diminishes function
expressed as the time to perform a movement in a single direction; the rate of positional change over a distance in a measured period of time
Speed
the ability to manage forces which act to disrupt stability; high balance translates to more efficient movement, posture and bodily control (especially at high speeds)
Balance
special organelles located in connective tissue that provide sensory input to the CNS from receptors that relay body and positional movement; allow for physical awareness of the body’s position in space
Proprioceptors
the ability to control and use multiple body parts and/or senses in a synergistic and efficient fashion to perform complex/high-speed motor tasks; synonymous with neural efficiency
Coordination
the ability to perform rapid, whole-body movements with change(s) of velocity/direction in response to analysis of the environment
Agility
motor skills that require reaction to changes in an unpredictable environment, such as juking an opponent in soccer
Open skills
motor skills performed in a stable or predictable environment, such as making a free-throw shot in basketball
Closed skills
