Skill Fitness and Fitness Programming

Question 1

Name 4 skill related components.

Answer 1

• agility
• balance
• coordination
• reaction time

Question 2

What is agility? What test can be used to assess agility?

Answer 2

• ability to quickly and efficiently change body position and direction
• SEMO agility test (involves side stepping, back pedalling, and sprinting)

Question 3

What is balance? What test can be used to assess balance?

Answer 3

• ability to maintain the body in proper equilibrium

- one foot stand test

Question 4

When does the one foot stand test end?

Answer 4

• planted foot moves
• raised foot moves/touches ground
• hands moved
• 45 secs elapsed (CSEP)

Question 5

What is coordination? What test can be used to assess coordination?

Answer 5

integration of:

• nervous and muscular systems
• correct, graceful, and harmonious body movements
• soda test: assess motor/muscular control and movement time

Question 6

What is reaction time? What test can be used to assess reaction time?

Answer 6

• time required to initiate a response to a given stimulus

- yardstick test: measures hand drop reaction time in response to a visual stimulus

Question 7

Name 3 exercise considerations.

Answer 7

• pre meal consumption (2 hours before strenuous exercise)
• clothing: looser fitting, proper shoes, dress for weather
• time of day for exercise: individual preference

Question 8

Name 3 problems due to heat.

Answer 8

• heat cramps
• heat exhaustion
• heat stroke

Question 9

What action should be taken for heat cramps?

Answer 9

• stop exercising
• get out of the heat
• massage
• slow stretch
• drink fluids

Question 10

What action should be taken for heat exhaustion?

Answer 10

• drink cool water
• loosen or remove clothing
• cool body with wet cloth or ice packs
• lay down and elevate feet

Question 11

What action should be taken for heat stroke?

Answer 11

• medical attention
• move to a colder environment
• apply ice packs

Question 12

Name 3 precautions that people must take when exercising in the cold.

Answer 12

• overdressing can make clothes damp: risk of hypothermia
• wind chill: exercise with the wind, cover extremities
• layers of lightweight clothing

Question 13

Name the 4 common causes of exercise-related injury.

Answer 13

• high-impact activities
• rapid conditioning programs
• improper shoes or training surfaces
• anatomical predisposition

Question 14

How should injuries be treated?

Answer 14

• RICE for acute injuries

- do not use RICE for chronic injuries because it immobilizes and reduces the healing process

Question 15

Name 4 ways to avoid acute sports injuries.

Answer 15

• prevention is the best treatment (decrease intensity, switch activities etc. )
• stay within safe limits (don’t push yourself if concerned for safety)
• monitor the variables you can for prevention (HR, BP, RPE)
• treatment (aside from RICE, stretching to avoid DOMS)

Question 16

What is exercise intolerance?

Answer 16

exercising too strenuously exceeding your functional limitations

Question 17

Name 6 signs of exercise intolerance.

Answer 17

• irregular HR
• difficult breathing, nausea, vomiting
• lightheadedness, headache, dizziness
• unusually flushed or pale skin
• extreme weakness, lack of energy, shakiness
• sore muscles, cramps, and tightness in chest

Question 18

Name 7 causes of shin splints.

Answer 18

• lack of proper and gradual conditioning
• exercising on hard surfaces
• fallen foot arches and improper shoes
• chronic overuse
• muscle fatigue
• faulty posture
• participating in weight-baring activities when excessively overweight

Question 19

Name 5 ways to manage shin splints.

Answer 19

• remove/reduce cause
• stretch before and after
• ice massage for 10-20 min before and after exercise
• apply heat for 15 min 2-3 times/day
• supportive taping during activity

Question 20

What are muscle cramps?

Answer 20

depletion of essential electrolytes or a breakdown in coordination between agonist/antagonist

Question 21

Give 3 steps to alleviate muscle cramps.

Answer 21

• stretch the muscle
• rub the muscle gently
• perform mild exercise using the muscle

Question 22

Name 5 recommendations for people exercising with asthma.

Answer 22

• exercise regularly
• warm up and cool down gradually
• keep airways moist by exercising in warm, humid conditions and drinking water
• wear an exercise mask during winter months
• exercise with someone and carry medication

Question 23

Name 6 recommendations for people exercising while pregnant.

Answer 23

• exercise is beneficial
• 30 mins (moderate intensity) exercise most days of week
• take breaks
• hormones can increase laxity
• avoid activities with potential contact, loss of balance, or possibility of mild trauma to abdomen, lying on back
• do not exercise for weight loss purposes