Skill Fitness and Fitness Programming Flashcards
Name 4 skill related components.
- agility
- balance
- coordination
- reaction time
What is agility? What test can be used to assess agility?
- ability to quickly and efficiently change body position and direction
- SEMO agility test (involves side stepping, back pedalling, and sprinting)
What is balance? What test can be used to assess balance?
- ability to maintain the body in proper equilibrium
- one foot stand test
When does the one foot stand test end?
- planted foot moves
- raised foot moves/touches ground
- hands moved
- 45 secs elapsed (CSEP)
What is coordination? What test can be used to assess coordination?
integration of:
- nervous and muscular systems
- correct, graceful, and harmonious body movements
- soda test: assess motor/muscular control and movement time
What is reaction time? What test can be used to assess reaction time?
- time required to initiate a response to a given stimulus
- yardstick test: measures hand drop reaction time in response to a visual stimulus
Name 3 exercise considerations.
- pre meal consumption (2 hours before strenuous exercise)
- clothing: looser fitting, proper shoes, dress for weather
- time of day for exercise: individual preference
Name 3 problems due to heat.
- heat cramps
- heat exhaustion
- heat stroke
What action should be taken for heat cramps?
- stop exercising
- get out of the heat
- massage
- slow stretch
- drink fluids
What action should be taken for heat exhaustion?
- drink cool water
- loosen or remove clothing
- cool body with wet cloth or ice packs
- lay down and elevate feet
What action should be taken for heat stroke?
- medical attention
- move to a colder environment
- apply ice packs
Name 3 precautions that people must take when exercising in the cold.
- overdressing can make clothes damp: risk of hypothermia
- wind chill: exercise with the wind, cover extremities
- layers of lightweight clothing
Name the 4 common causes of exercise-related injury.
- high-impact activities
- rapid conditioning programs
- improper shoes or training surfaces
- anatomical predisposition
How should injuries be treated?
- RICE for acute injuries
- do not use RICE for chronic injuries because it immobilizes and reduces the healing process
Name 4 ways to avoid acute sports injuries.
- 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)
