health and performance components of fitness Flashcards
physical fitness is categorically understood and assessed via the (2)
HRCF, PRCF
factors that impact general health and risk for disease/injury are known as
HRCF
Performance related components of fitness
factors that impact performance outcomes and independence among older adults
examples of HRCF
cardiorespiratory fitness, muscular strength, muscular endurance, flexibility and body composition
examples of performance related components of fitness
power, speed, coordination, balance, agility
health definition
disease-free state of wellbeing that allows for improved quality of life and independence
health simply requires
routine physical activity of suitable frequency and duration
fitness relates to criterion-based measures of
physical performance
fitness requires regimented program designed to emphasize
specific physical components
does a person have to be fit to be healthy
no
is a person guaranteed health because they are fit
no
example of how someone can be fit (score well on HRCF) but not be healthy
stressed, eating poorly, high blood pressure
example of how someone can be healthy (scores well on PRCF) but not necessarily fit
obese, low cardiorespiratory fitness
health related components of fitness are vital to ones ____ and reflect proper ____ and ____
well-being, musculoskeletal and metabolic
CRF stands for
cardiorespiratory fitness
cardiorespiratory fitness
ability of the circulatory, respiratory and muscular systems to supply and utilize O2 during sustained physical activity
VO2 max
measure of CRF as indicated by maximal O2 use
how is VO2 max quantifies
ml of O2 per kg of BW per min of work (ml/kg/min)
most important health related concept of fitness
CRF
why is CRF the most important HRCF
link to risk for disease and mortality
low measures of CRF risk factor for
heart disease, diabetes, obesity
high measures of CRF linked with improved
quality of life and longer lifespan
VO2 max declines at a rate of
1% per year upon reaching adulthood (over 45)
muscular fitness
related to the ability to produce/sustain force output; includes muscular strength and endurance
measure of maximal contractile force production; allows for maximal force during single effort
muscular strength
muscular endurance
measure of contractile force decline over time; allows for prolonged force for an extended period
muscular fitness is essential as it impacts (6)
movement capabilities, joint health, risk for injury, posture, stability, functional decline
stability
synergistic ability of muscles, nerves, proprioceptors, and connective tissues to maintain body segment positioning and offset disruptive forces
strength balance
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 of strength balance
3:2 strength ratio for the quads and hamstrings at the knee
muscular fitness is NOT assessed by using a single test as
all movements require different muscle/joint actions
flexibility
indicated by the ability of a muscle to move through a 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
mobility
the ability to move cooperate body segments through a full, unrestricted ROM without undesirable changes in biomechanics; multiple joints are used rather than one
mobility also examines impact of
muscle fascia tension across body segments
are flexion and mobility synonymous with each other
no
ex. good shoulder flexibility
being able to raise the arm directly overhead with no movement discrepancies
ex. good shoulder, spine and hip mobility
being able to perform an overhead squat while keeping the arms in the correct overhead position
body composition: ratio of
fat mass to fat-free was (FFM) within the body
what is body composition expressed by
%body fat
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, muscles
essential fat in bone marrow/organs=___amount
small
how can body composition positively change without losing fat
adding muscle mass
health risk is determined by ____ not the absolute quantity of fat
%fat mass in the body
obesity
unhealthy quantity of fat mass relative to lean mass or weight; excess %BF based on sex or by BMI
normal weight obesity
classification indicated by normal weight in relation to population norms, but high %BF
increased lean mass=____metabolic fitness
improved
according to the CDC ___% of adults qualify as obese based on BMI
35
___% of the population is involved when the overweight category is included (BMI)
70
diet factors associated with obesity and specific health risks (8)
excess caloric intake, high sugar and processed carbs, high saturated fat, low potassium high sodium, low fruit/veggies, excessive red/processed meat consumption, low water, high alcohol
power
rate at which work is performed (force x velocity)=(force x distance/time)=(work/time)
power training focuses on
acceleration rather than total resistance moved
power development focuses on
muscle recruitment patterns that elicit the fastest development of force
power fiber type
II, fast twitch
example activities for power
olympic lifts, plyometrics, sled drives, weighted jumps/throws
“powerful over the lifetime”
functional aging, prolonged independence and a reduced risk for debilitating sarcopenia
indicated by a loss of total skeletal muscle mass, particularly a reduction in fast-twitch muscle fibers which diminishes function
sarcopenia
getting out of a chair uses power in the
hips
speed
the time to perform a movement in a single direction; the rate of position change over a distance in a measured period of time
speed depends on
neural recruitment patterns, adequate muscular fitness, stability, dynamic balance and flexibility
most valued measure of performance in sports
speed
among the elderly, increased gait speed= lower risk for
falling/fractures
balance
ability to manage forces which act to disrupt stability
high balance translates to more
efficient movement, posture and bodily control
balance is needed for
sport participation, activities of daily living, reduce the risk for injury/falls
balance improvements are neural based via the development of
adequate strength balance, optimal force coupling and proprioceptor education
proprioceptors
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
when the body is challenged by disruptive environments, improved _______ and _____ is achieved via increased proprioceptive function
balance and neuromuscular coordination
coordination
ability to control and use multiple body parts and/or senses in a synergistic and efficient fashion to perform complex/high speed motor tasks
coordination is synonymous with
neural efficiency `
hand-eye coordination
combines visual processing speed with neuromuscular control of the hands
agility
ability to perform rapid, whole body movements with changes of velocity/direction in response to analysis of the environment
agility is not synonymous with change of direction proficiency, as it requires
both motor and data processing efficiency
true agility is challenged using ____ skills
open
motor skills that require reaction to changes in an unpredictable environment
open skills
example of an open skill
juking an oponent in soccer
motor skills performed in a stable or predictable environment
closed skills
example of a closed skill
making a free-throw shot in basketball
in sports, agility allows one to physically pursue a person, ball, push or other implement under
constantly changing conditions
which of the following components of fitness is MOST associated with maintaining independence among older adults/elderly
a. Body composition
b. Flexibility
c. Muscular endurance
d. Power
d
which of the following concerning cardiorespiratory fitness is NOT correct
a. CRF is measured via VO2max
b. High CRF is linked with a lower risk for breast cancer
c. Low CRF is linked with heart disease, diabetes, and obesity
d. All of the above are incorrect
b
Which of the following relates to the synergistic ability of muscles, nerves, and proprioceptors to maintain body segment positioning and offset disruptive forces in the environment?
a. Mobility
b. Stability
c. Power
d. Strength
b
Flexibility can have an impact on all of the following, except:
a. Joint function
b. Risk for injury
c. Muscular endurance
d. Presence of chronic pain
c
Which individual has a higher relative risk for disease or metabolic dysfunction due to poor body composition?
a. A football player who weighs 250 lbs. and carries 40 lbs. of body fat
b. A softball player who weighs 180 lbs. and carries 35 lbs. of body fat
b
The CDC reports nearly _______ of US adults are clinically categorized as obese based on BMI.
a. 20%
b. 30%
c. 35%
d. 45%
c
Fitness requires a regimented program that emphasizes specific physical components while _____ simply requires routine physical activity.
health
____ is considered the most important health-related component of fitness due to its link with mortality.
cardiorespiratory
VO2max declines at a rate of ____% every year upon reaching adulthood and is reduced at an even faster rate following ~45 years of age.
1
____is indicated by a loss of muscle mass and a reduction in fast-twitch muscle fibers; notably diminishing musculoskeletal function.
sarcopenia
____are specialized organelles within connective tissue that communicate with the brain to optimize balance and stability during movements
proprioceptor
The following image demonstrates a general lack of ____ for the given movement pattern due to a lack of cooperative body segment movement through a full range of motion. (squat with hands over head)
mobility
True or False? Strength balance relates to the functional strength ratio of opposing muscle groups at a joint and has an impact on one’s relative risk for injury.
true
True or False? Strength balance relates to the functional strength ratio of opposing muscle groups at a joint and has an impact on one’s relative risk for injury.
true
True or False? Bowling a strike would be an example of an open skill as it relates to agility and coordination
false
identify the 5 health related components of fitness (HRCF)
cardiorespiratory fitness
body composition
flexibility
muscular strength
muscular endurance
identify the 5 performance related components of fitness (PRCF)
power
speed
agility
balance
coordination
provide at least three factors identified in the session that muscular fitness affects that can have an impact on overall health
movement capabilities
joint health
risk for injury
posture
stability
functional decline
provide at least three dietary factors identified in the session that can have a direct impact on obesity and related health risks
excess caloric intake
high sugar and processed carb intake
high saturated fat intake
diet low in potassium and high in sodium
low intake of fruit and vegetables
excessive red and/or processed meat intake
low daily water intake
high alcohol intake
