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Exercise Physio > Strictley Midterm > Flashcards

Strictley Midterm Flashcards

0
Q

Strength

A

Ability of muscles to exert a force to overcome a resistance

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1
Q

What is 1 standard deviation

A

68%

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2
Q

Two standard deviation

A

95%

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3
Q

Local muscular endurance

A

A single muscles ability to perform sustained work ( cycling)

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4
Q

Cardio respiratory fitness

A

Stamina. The ability of the body to supply enough energy to sustain sub maximal levels of exercise

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5
Q

Benefits of cardio

A

Improved fat metabolism
Efficient delivery of oxygen
Faster removal of waste
Decreased levels of stress

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6
Q

Components of health related fitness

A 
Strength 
Cardio respiratory
Local muscular endurance 
Flexibility 
Body composition
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7
Q

Flexibility

A

The movement available by our joints usually controlled by the length of our muscles

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8
Q

Benefits of flexibility

A

Prevents injury
Improved posture
Maintains healthy joints

Increases speed and power of muscle contraction
Improves balance during movement

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9
Q

Body composition

A

The amount of fat compared to lean body mass

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10
Q

Skill and performance related fitness components

A 
Speed
Power
Agility
Balance
Coordination
Reaction time
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11
Q

Speed

A

The ability to put body parts into motion quickly or the max rate a person can move at a specific distance

Genetically determined by fast twitch fibers

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12
Q

Power

A

The ability to exert maximum muscular power instantly in an explosive motion

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13
Q

Agility

A

The ability to change direction and position of the body quickly and effectively

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14
Q

Factors influencing agility

A

Speed
Coordination
Flexibility
Balance

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15
Q

Balance

A

The maintenance of the center of mass over the base of support while static or dynamic

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16
Q

Coordination

A

The ability to use the body parts and senses together to produce smooth efficient movements

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17
Q

Reaction time

A

The interval of time between the presentation of a stimulus and the initiation of s muscular response

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18
Q

What is skill related fitness

A

Based on the neuromuscular system and determines how successful an individual can perform a certain skill

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19
Q

What is health related fitness

A

Physiologically based and determines the individuals ability to meet the physical demand of an activity

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20
Q

Reasons for fitness testing

A

Identify strengths and weaknesses or athlete
Evaluate effectiveness of a training program
Measure fitness levels following injury
Assist in setting goals

21
Q

Factors that can affect test results

A 
Time of day
Weather
Environment
Emotion 
Health 
Medication
Placebos
22
Q

What are the principles of fitness testing

A

Specificity
Reliability
Validity
Accuracy

23
Q

Specificity

A

The test must access the individuals fitness activity or sport in question

24
Q

Reliability

A

Consistency

Degree to which test is consistent and stable in measuring what it intends to measure

25
Q

Validity

A

Degree the test actually measures what it claims to measure

26
Q

Accuracy

A

With validity and reliability but covers accuracy to which measurements are recorded

27
Q

Advantages field testing

A

Specific to sport

Conducted in sport environment

28
Q

Disadvantages to field testing

A

Environment can alter test results

Much planning in test administration

29
Q

Advantages lab testing

A

Controlled environment
Sports specific equipment
Simulate sport demand

30
Q

Disadvantages lab testing

A

Not accessible

Not conducted i. Sport environment

31
Q

What is a sub maximal test

A

Athlete works below maximum effort and dats is extrapolated to estimate maximum capacity

32
Q

Advantage sub maximal testing

A

Prevents injury and over exertion

33
Q

Maximal testing

A

Athlete works at maximum effort to exhaustion

34
Q

Advantage maximal

A

Measures can be more accurate

35
Q

Disadvantage maximal

A

Risk of injury
Difficult to ensure athlete working max effort
Depends on athletes motivation

36
Q

Tests for aerobic capacity

A

Beep test
Coopers 12 min run
Harvard step test

37
Q

Test flexibility

A

Sit and reach

38
Q

Test muscular endurance

A

Max sit-ups
Max push-ups
Flexed arm hang

39
Q

Test agility

A

Illinois agility test
5o5 agility test
T drill

40
Q

Test strength

A

Hand grip

Squats test

41
Q

Test speed

A

40 meter sprint

42
Q

Test body composition

A

Bmi
Anthropometry. Length of bone ratio
Underwater weighing

43
Q

Test balance

A

Standing stork

44
Q

Test coordination

A

Hand ball toss

45
Q

Test reaction time

A

Drop test

46
Q

Test power

A

Vertical and broad jump

47
Q

Essential elements to a training program

A 
Warm up
Endurance training
Resistance training
Flexibility training
Cool down
Incorporation rec
48
Q

Warm up

A

Prepares body for exercise and prevents injury

49
Q

Benefits of a warm up

A

Increases heart rate
Increases oxygen up take
Reduces muscle stiffness
Increases speed of contraction and relaxation

50
Q

Stages of a proper warm up

A

Increase body temp to facilitate blood delivery to working muscles

Dynamic stretch

Sport specific related drill work on enormous cult mechanisms

Exercise Physio (9 decks)

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