Lecture 2 Flashcards
Terminology, Components, Assessing Physical Fitness
What is physical activity?
Bodily movement produced by the contraction of skeletal muscles that results in an increase in caloric requirements over resting energy expenditure (walk, going up stairs)
What is exercise?
Type of PA consisting of planned, structured and repetative bodiuly movement done to improve and maintain one or more components of physical fitness (sports, lifting weights)
What is physical fitness?
A set of attributes or characteristics individuals have or acheive that relate to their ability to perform PA and activities of daily living
What are the 5 main components of fitness?
- Flexibility
- Muscular Strength (strength, power, endurance)
- Cardiovascular Fitness (aerobic/cardiorespiratory fitness)
- Neuromotor (coordination, balance, agility)
- Body Composition (muscle mass vs fat free mass)
Whatis the Dose-Response Relationship?
Increasing levels of exposure are associated with either an increasing or a decreasing risk of the outcome
What is the physical activity guideline for physical activity for adults 18-64?
- Moderate to vigorous aerobic activity for 150mins per week
- Muscle strengthening activities at least 2x per week
- Several hours of light PA including standing
What is the physical activity guideline for sleep in adults 18-64?
7-9 hours of good quality of sleep
What is the physical activity guideline for sedentary behaviour for adults 18-64?
- Limiting sedentary time to 8 hours or less
- No more than 3hrs recreational screen time
- Break up long periods of sitting as frequently as possible
Why do we assess a client’s physical fitness level?
Collect baseline data
Educate client
Assist with developing an exercise prescription
Evaluate (final outcomes)
Motivate
Set goals
See progress
Find a prescription that will fit each individual specifically
What makes an assessment?
- Pre-test instructions (wear/bring)
- Assessment/testing environment (safety, temperature)
- Consent and screening (use algorithm for medical clearance)
- Pre-exercise evaluation (questionnaires, CVD risk factors)
- Physical fitness testing (for each component of fitness)
What is the fitness testing order?
- Consent and screening forms
- Resting measurements
- Cardiorespiratory fitness
- Muscular fitness
- Flexibility
- Neuromotor
What is validity?
The degree to which the test measures what it is supposed to
What is reliability?
The degree to which the test scores consistent results
What is objectivity?
The degree to which competent testers obtain similar results
Would playing tag with your sister’s children be considered physical activity, exercise, or physical fitness?
PA
How many minutes of PA per week are recommended for adults 18-64 bases on the Canadian and US guidelines?
150 min per week with 2 times a week muscular workout
What do we mean by a reliable test?
The scores are consistent
