Physical Fitness Test Flashcards
Specificity (Principle of exercise)
The way the body responds to physical activity is very specific to the activity itself
Overload (Principle of fitness)
In order to progress and improve, putting the body under additional stress beyond what is normal is necessary. The level of stress keeps increasing, the body will adapt to keep up.
Progression (Principle of Fitness)
As your body adapts to your exercise routine, you have to increase the intensity to continue to see enhanced fitness. Gradually increasing weight, duration, or intensity of weight training to see growth.
Health related components of fitness
-Cardio respiratory endurance
-Muscular strength
-Muscular Endurance
-Body composition
-Flexebility
Skill related components of fitness
-Power
-Speed
-Coordination
-Balance
-Agility
-Reaction time
Cardio respiratory endurance
The ability to perform large-muscle whole-body exercise at moderate to high intensities for extended periods of time (Aerobic + Anaerobic)
Muscular endurance
The ability of a muscle to exert force against a load, consistently and repetitively, over a period of time
Body composition
The body’s amount of fat relative to fat free mass
Flexibility
The ability of a joint or series of joints to move through an unrestricted, pain free range of motion
Power
The rate of work or energy that is produced form the body
Speed
Distance covered by the body in unit time
Coordination
The ability to use different parts of the body together smoothly and efficiently
Balance
An even distribution of weight, enabling someone to remain upright and steady
Agility
The ability to move quickly and easily, change of direction
reaction time
The measure of how quickly someone responds to stimulus
Blood Pressure and Blood Flow to Active Muscles
The major factor which elevates blood pressure during exercise is increased cardiac output. Arterioles conflict in tissues other than skeletal muscle which maintains high arterial pressure. Vasoconstriction in tissues other than the working muscle increases the resistance in blood flow in those tissues and diverts the blood into arterioles of working muscles
Control of blood flow in skeletal muscle
Blood flow to skeletal muscle is determined by arterial pressure (which drives the blood into the vessels of the muscle) and to the degree to which blood vessels are dilated (opened) (to receive the blood) and by the extent to which blood is able to leave the muscle through the venous system so that the inflow of blood is not blocked.
Systole
Maximum pressure observed in the arteries during the contraction phase of the ventricle
Diastole
Minimum pressure observed in the arteries during the relaxation phase of the ventricle
Arteries
Blood vessels that carry blood away from the heart
Veins
Blood vessels that carry blood towards the heart
Physiological changes with exercise (7)
- Improvement in o2 transport
- Circulatory efficiency (HR reduction)
- Larger blood vessels and capillarization of the heart
- Reduced possibility of blood clots
- Reduced vulnerability to dysrhthmias
- Increase red blood cell count
- fat percentage decrease
Physiological effects of weight training (5)
- Increase size of muscle (hypertrophy)
- Increase concentration of phosphate s
- Decreased mitochondria density, decreased ability for aerobic work
- Reduction of body fat
- Increase of capillaries in the muscle
