lecture 3: components of fitness and fitness assessment

Question 1

Muscular strength

Answer 1

force a muscle or muscles group can exert in one maximal effort
(maximal amount of force so only doing it one)
- usually measured by 1-RM

Question 2

muscular endurance

Answer 2

ability of muscles or muscle groups to perform repeated or sustained contractions
(seeing how long someone can hold a plank for example, or how long they can repeat the movement)

Question 3

muscular power

Answer 3

the ability of a muscle or muscle group to generate force while shortening
(how much force can they do? how quickly can they do it?) ie. swimmers off the jumping black, producing lots of force and also doing it quickly)

Question 4

anaerobic power

Answer 4

maximal rate of energy transaction using lactic or a-lactic anaerobic energy sources
(how much energy can they generate in 2-10 minutes?)

Question 5

aerobic power

Answer 5

maximal rate of energy transduction using oxidation of energy sources

Question 6

balance

Answer 6

ability to maintain centre of gravity within the base of support

Question 7

agility

Answer 7

ability to stop, start, or change direction rapidly and in controlled manner

Question 8

speed

Answer 8

the time it takes to cover a given distance

Question 9

flexibility

Answer 9

the range of motion about a body joint

Question 10

anthropometry

Answer 10

the proportions and dimensions of the body
- ie. measures the size, shape, and composition of the body (height, weight, body mass index (BMI), circumference)

Question 11

body composition

Answer 11

relative proportions of fat and fat-free masses

Question 12

why do you measure things in fitness assessments?

Answer 12

• safety
• information (establish a baseline, track progress, inform prescription, quantify prescription)

Question 13

how can you tell how good a measure is?

Answer 13

1: validity
2: reliability

Question 14

validity

Answer 14

the ability of a test to accurately measure a variable
- does the test measure what it is supposed to?
- does the test give the same value as other tests?
- does the test capture all aspects of what it is measuring?

Question 15

reliability

Answer 15

the ability of a test to yield consistent and stable scores with repeated measures

two types:
1: inter-rater
2: intra-rater

Question 16

inter-rater reliability

Answer 16

how likely will two people using the tool/technique measure the same vale?

Question 17

intra-rater reliability

Answer 17

how likely will an individual get the same value if they use the tool/technique multiple times?

Question 18

body mass index

Answer 18

taken during anthropometry
- ratio between height and weight
- strong predictor of health risk
- does not discriminate fat mass and fat-free mass (this is a limitation)

Question 19

who might have a higher fat composition?

Answer 19

1: females have more body fat than males
2: older individuals have more body fat than younger

Question 20

waist circumference

Answer 20

apart of anthropometry
- distribution of fat matters!
- visceral (abdominal) fat linked to poor health outcomes in comparisons to overall fat

Question 21

people with higher waist circumference have..

Answer 21

greater risk of hypertension, type 2 diabetes, hyperlipidemia, independent of weight status

Question 22

cardiorespiratory (aerobic) fitness

Answer 22

• combined ability of the heart, lungs, and musculature to take in, deliver, and utilize oxygen for energy transduction
• quantified/ measured as maximal rate of oxygen consumption (VO2 max)

Question 23

how to test muscular strength

Answer 23

1. 1 RM
2. multi-RM test
3. grip strength

Question 24

how to test muscular power

Answer 24

1: vertical jump, standing broad jump

Question 25

how to test muscular endurance

Answer 25

1. performing exercises to failure (measured in either reps or time-to-failure) - push ups (reps) - partial cur-ups (reps) - plank (time) - muscle- group specific - single, multi joint or complex movements

Question 26

how to test balance

Answer 26

ask then to do the one leg stance (eyes closed and open)

Question 27

how to test flexibility

Answer 27

sit and reach test

Question 28

assessments you select for a client should be..

Answer 28

1. be based on their health, fitness, or performance goals 2. be appropriate for their abilities 3. be reliable and valid 4. provide you with useful information (health benefit rating, tracking of progress, inform prescription)