Unit 6: Measurement And Evaluation Of Human Performance Flashcards

Question

What is balance?

Answer 1

• Ability to rapidly change direction or speed • TEST: Illinois agility test AGILITY BALANCE • Stability of the body, mantain balance of the center of gravity using coordinated muscle contraction • Also involves, sensory system TEST: Stork stand

Answer 2

Ability to coordinate muscle contraction, propioception using eye sight TEST: hand ball toss

Answer 3

• Rate of doing work, is the combination of strength and speed • TEST: Vertical jump, standing board jump

Answer 4

• Change in distance with respect to time • Could be of the whole body or only a part of it depending on the sport • TEST: 40meter sprin

Answer 5

• Change in distance with respect to time • Could be of the whole body or only a part of it depending on the sport • TEST: 40meter sprin

Answer 6

The duration between the presentation of the stimulus and the associated response • TEST: Drop test, computer simulation

Answer 7

1) About: Participants run between two markers 20m apart in time with audio beeps. The interval between beeps decreases over time. 2) Advantages: Easy to administer; requires minimal equipment; suitable for large groups. 3) Disadvantages: Requires motivation; pacing errors can affect results; weather and surface conditions can influence performance. 4) Validity: Correlates with VO₂ max but indirect; dependent on running ability. Reliability: High if protocols are followed; environmental conditions can impact results. 5) Accuracy: Less accurate than laboratory VO₂ max tests. 6) Specificity: Suitable for sports involving intermittent running (e.g., soccer, basketball).

Answer 8

1) About: Participants run as far as possible in 12 minutes on a flat surface. 2) Advantages: Easy and low-cost; provides a general measure of aerobic capacity. 3) Disadvantages: Requires pacing ability; external factors (e.g., weather, terrain) can affect performance. 4) Validity: Good predictor of VO₂ max but indirect. 5)Reliability: High if conditions are standardized. 6) Accuracy: Lower than laboratory VO₂ max tests. 7) Specificity: Suitable for endurance sports like long-distance running.

Answer 9

1) About: Measures flexibility of the lower back and hamstrings by reaching forward while seated. 2) Advantages: Simple, quick, and requires minimal equipment. 3) Disadvantages: Only assesses specific muscle groups; does not measure overall flexibility. 4) Validity: Effective for assessing lower back and hamstring flexibility. 5) Reliability: High if the protocol is standardized (e.g., same warm-up, consistent posture). 6) Accuracy: Moderate; influenced by technique. 7) Specificity: Limited to lower body flexibility.

Answer 10

1) About: Participants perform as many push-ups as possible without rest. 2) Advantages: Simple, no equipment needed; measures upper body endurance. 3) Disadvantages: Technique errors can influence results; may not suit individuals with upper body injuries. 4) Validity: Measures endurance well but may not correlate to all upper body muscle groups. 5) Reliability: High if technique and counting are consistent. 6) Accuracy: Moderate; technique affects results. 7) Specificity: Focused on chest, shoulders, and triceps endurance

Answer 11

1) About: Participants perform as many sit-ups as possible in a set time. 2) Advantages: Simple, easy to administer. 3) Disadvantages: Risk of lower back strain; may not suit all populations. 4) Validity: Good measure of abdominal endurance. 5) Reliability: High with proper supervision and standardization. 6) Accuracy: Moderate; technique and counting influence results. 7) Specificity: Targets core endurance.

Answer 12

1) About: Participants hang from a horizontal bar with their chin above the bar for as long as possible, using an isometric contraction of the upper body muscles. 2) Advantages: Minimal equipment needed; simple to perform; effective for assessing upper body endurance, especially in beginners. 3) Disadvantages: Difficult for individuals with low upper body strength; grip strength may be a limiting factor; not suitable for all fitness levels. 4) Validity: Fair; it measures isometric endurance of the upper body but may not fully represent dynamic muscular endurance. 5) Reliability: High if standardized properly (e.g., consistent bar height, grip, and timing method). 6) Accuracy: Moderate; timing can be precise, but variation in form (e.g., using neck or back) can affect 7) Specificity: Targets upper body (biceps, shoulders, back) isometric endurance, especially in the arms and lats.

Answer 13

1) About: Participants navigate a set course with rapid changes in direction. 2) Advantages: Simple, minimal equipment needed; replicates sport-specific movements. 3) Disadvantages: Performance affected by surface and footwear; requires accurate timing. 4) Validity: Good measure of agility for multidirectional sports. 5) Reliability: High if course setup and timing are consistent. 6) Accuracy: Timing errors can affect results. 7) Specificity: Suitable for sports like soccer, basketball, and rugby.

Answer 14

1) About: Measures grip strength using a handheld device. 2) Advantages: Easy to use; provides quick results. 3) Disadvantages: Only measures grip strength; not indicative of overall strength. 4) Validity: Good for assessing hand and forearm strength. 5) Reliability: High with proper technique and device calibration. 6) Accuracy: High if device is calibrated. 7) Specificity: Limited to grip strength; may not reflect overall muscular strength

Answer 15

1) About: Participants sprint 40 meters as fast as possible. 2) Advantages: Simple and quick; measures short-distance speed. 3) Disadvantages: Requires accurate timing; surface conditions can affect performance. 4) Validity: Good for short-distance speed; less relevant for endurance events. 5) Reliability: High with consistent timing methods and environmental conditions. 6) Accuracy: Timing errors can impact results. 7) Specificity: Suitable for sports involving sprinting, e.g., track, soccer.

Answer 16

1) About: Calculates the ratio of weight to height to assess body composition. 2) Advantages: Easy, quick, and cost-effective. 3) Disadvantages: Does not differentiate between muscle and fat; limited use for athletes. 4) Validity: Poor for asasessing athletic populations; good for general population. 5) Reliability: High when measurements are accurate. 6) Accuracy: Moderate; fails to account for muscle mass. 7) Specificity: General measure of body composition, not tailored for athletes.

Answer 17

1. About: Uses body measurements (e.g. skinfolds, circumferences) to estimate body fat percentage and lean mass. 2. Advantages: Low-cost, portable, non-invasive, and quick to administer. 3. Disadvantages: Technique-dependent; not accurate for obese or very lean individuals; uncomfortable for some. 4. Validity: Moderate for general populations; lower validity for individuals with atypical body types. 5. Reliability: High when performed by trained professionals using consistent technique. 6. Accuracy: Moderate; errors can occur due to improper technique or population-specific formula limitations. 7. Specificity: Measures subcutaneous fat but lacks detail on internal fat distribution or muscle mass

Answer 18

1) About: Uses body measurements (e.g. skinfolds, circumferences) to estimate body fat percentage and lean mass. 2) Advantages: Low-cost, portable, non-invasive, and quick to administer. 3) Disadvantages: Technique-dependent; not accurate for obese or very lean individuals; uncomfortable for some. 4) Validity: Moderate for general populations; lower validity for individuals with atypical body types. 5) Reliability: High when performed by trained professionals using consistent technique. 6) Accuracy: Moderate; errors can occur due to improper technique or population-specific formula limitations. 7) Specificity: Measures subcutaneous fat but lacks detail on internal fat distribution or muscle mass.

Answer 19

1) About: Measures body density by comparing weight on land and underwater; used to estimate body fat based on the principle that fat is less dense than lean tissue. 2) Advantages: Historically considered a gold standard; highly accurate when done correctly. 3) Disadvantages: Expensive, time-consuming, uncomfortable for some (requires full submersion and exhalation), not portable. 4) Validity: High validity for most populations, though less accurate for those who can’t exhale fully or are uncomfortable underwater. 5) Reliability: High if procedures are standardized and the subject performs the test correctly. 6) Accuracy: High; can estimate body fat within ±2–3%, but depends on subject compliance. 7) Specificity: Good for total body fat assessment, but does not provide regional fat distribution or muscle mass detail

Answer 20

1) About: Participants balance on one leg while standing on the ball of the foot. 2) Advantages: Simple, no equipment needed. 3) Disadvantages: Limited to static balance; does not measure dynamic balance. 4) Validity: Good for assessing static balance. 5) Reliability: High with consistent testing conditions. 6) Accuracy: Influenced by fatigue and surface conditions. 7) Specificity: Suitable for sports requiring balance, e.g., gymnastics.

Answer 21

1) About: Participants repeatedly throw a ball against a wall and catch it. 2) Advantages: Simple, inexpensive; measures hand-eye coordination. 3) Disadvantages: Technique and ball size can affect results. 4) Validity: Good for assessing hand-eye coordination. 5) Reliability: High if protocol is followed. 6) Accuracy: Moderate; performance can vary. 7) Specificity: Useful for sports like tennis and cricket.

Answer 22

1) About: A ruler is dropped, and participants catch it as quickly as possible. 2) Advantages: Simple, no equipment needed. 3) Disadvantages: Limited to hand reaction time. 4) Validity: Effective for measuring reaction speed. 5) Reliability: High with consistent ruler drop technique. 6) Accuracy: High; depends on precise measurement. 7) Specificity: Limited to hand response; may not apply to other reaction scenarios.

Answer 23

1) About: Uses digital programs or online tools to measure how quickly a person responds to a stimulus (e.g. visual or auditory) by clicking a mouse or pressing a key. 2) Advantages: Easy to use, accessible, allows repeated trials, can simulate sport-specific scenarios. 3) Disadvantages: Dependent on hardware/software speed; may not replicate real-life environments or stressors. 4) Validity: Moderate; valid for simple reaction tasks but less so for complex, sport-specific situations. 5) Reliability: High with consistent equipment and conditions; lower if internet lag or device variability is present. 6) Accuracy: Good for basic response time; can be affected by screen refresh rates or input lag. 7) Specificity: Low for athletic performance; general measure not tailored to specific sports or movement types.

Answer 24

1) About: Measures jump height by comparing standing reach and jump reach. 2) Advantages: Simple, minimal equipment needed. 3) Disadvantages: Technique and fatigue can affect results. 4) Validity: Good for assessing lower-body power. 5) Reliability: High with standardized technique and measurement. 6) Accuracy: Moderate; requires precise measurement. 7) Specificity: Suitable for sports requiring explosive power, e.g., basketball, volleyball.

Answer 25

1) warm-up and stretching activities 2) endurance training 3) cool down and stretching activities 4) flexibility training 5) resistance training 6) incorporation of recreational activities and sports into the schedule.

Answer 26

1) Purpose: Prepares the body for physical activity by increasing heart rate, blood flow, and muscle temperature, reducing injury risk. 2) Components: A) Dynamic Warm-Up: Includes light aerobic exercises like jogging, skipping, or cycling. B) Dynamic Stretching: Focuses on moving muscles and joints through their full range of motion (e.g., leg swings, arm circles). 3) Benefits: A) Improves flexibility and joint mobility. B) Enhances muscle elasticity and neuromuscular coordination. C) Mentally prepares individuals for exercise. Duration: 5–10 minutes

Answer 27

1) Purpose: Improves cardiovascular and muscular endurance, enhancing overall stamina. 2) Types: A) Continuous Training: Sustained activity at a steady pace (e.g., running, swimming). B) Interval Training: Alternates between high- and low-intensity efforts. 3) Benefits: A) Strengthens the heart and lungs. B) Increases oxygen delivery to muscles. C) Builds a strong aerobic base for prolonged activities. Duration: 20–60 minutes, depending on intensity and goals.

Answer 28

1) Purpose: Gradually lowers heart rate and aids in recovery after exercise. 2) Components: A) Light Aerobic Activity: Slow jogging or walking to reduce heart rate. B) Static Stretching: Focuses on holding stretches to improve flexibility and prevent stiffness. 3) Benefits: A) Helps remove lactic acid and other metabolic waste products. B) Prevents post-exercise dizziness or fainting. C) Reduces muscle soreness and tightness. Duration: 5–10 minutes.

Answer 29

1) Purpose: Builds muscular strength, power, and endurance. 2) Components: A) Free Weights: Dumbbells, barbells. B) Machines: Cable and resistance equipment. C) Bodyweight Exercises: Push-ups, squats. 3) Benefits: A) Increases muscle mass and bone density. B) Enhances metabolic rate and overall functional strength. C) Reduces the risk of injuries. Frequency: 2–4 sessions per week, depending on goals.

Answer 30

1) Purpose: Promotes physical fitness while providing enjoyment and mental relaxation. 2) Examples: A) Team sports: Soccer, basketball. B) Outdoor activities: Hiking, cycling, swimming. C) Fun workouts: Dance, yoga. 3) Benefits: A) Encourages long-term adherence to physical activity. B) Enhances social interaction and reduces stress. C) Provides variety to prevent workout monotony. Frequency: 1–2 times per week or integrated as active recovery.

Answer 31

progression overload (frequency, intensity and duration) specificity reversibility variety periodization.

Answer 32

Gradually increase the ammout of exercise. • Avoid fatigue • Avoid injuries • Increases motivation

Answer 33

Sports activities that are harder, more intense and longer than the ones the individual usuelly practice • Improves muscle strength and number of fibers • Enhances aerobic and anaerobic energy systems • Increases blood volumen, SV, CO, and (a-v)O2 diference • Increases mitocondrial and myoglobin density • Reduces heart rate at rest • Increases tidal volumen (VO2 max) • Enhances sweat productio

Answer 34

The relevance of the choice of exercise to the activity to be improved • For example improving strength of fast twich muscle fibers in a 100 meter sprinter. • Practice certain skills related to the sport

Answer 35

All the effects of training revert or regress to their normal untrained stateif training ceases. • Longer training periods effects take longer to regress after training stop

Answer 36

Training loads and skill demand should be varied with time. • WHY:? Fatigue, depletion of energy reserves, increase response threshold, soreness, injuries, removes stress, motivation

Answer 37

Is a concept which is centered around a cyclical load design principle. • Develope a sports capacity performance in different stages • Devided in stages: - Preparation - Competition - Transition • Devided in cycles: - Macrocycles 4-6 weeks - Mesocycles: 2 weeks - Microcycle: 1 week

Answer 38

1) training heart Rate 2) Karoven Method 3) Training heart rate zone 4) CERT/Borg/OMNI scale

Answer 39

About: 1) VO₂ max represents the maximum amount of oxygen the body can utilize during exercise. 2) Heart rate is measured and aligned with specific VO₂ max percentages to target intensity zones. Advantages: 1) Highly specific and accurate when VO₂ max is measured directly. 2) Effective for endurance training and performance optimization. 3) Provides a clear, quantifiable target for intensity. Disadvantages: 1) Requires laboratory testing to determine VO₂ max. 2) Equipment and testing can be expensive. 3) Not practical for regular or casual monitoring.

Answer 40

About: 1) Calculates target heart rate using the formula: 2) Target HR=Resting HR+(HRR×Intensity) 3) HRR (Heart Rate Reserve) = Maximum HR – Resting HR. 4) Intensity typically ranges from 50–85%. Advantages: 1) Accounts for individual fitness levels through resting heart rate. 2) Easy to calculate with a heart rate monitor or manually. 3) Customizable for varying intensity levels. Disadvantages: 1) Requires accurate measurement of resting and maximum heart rates. 2) Results can be affected by external factors like stress or illness.

Answer 41

The Training Heart Rate Range/Zone About: 1) Divides heart rate into specific zones based on percentages of maximum heart rate: Zone 1: Light (50–60% of Max HR). Zone 2: Moderate (60–70% of Max HR). Zone 3: Vigorous (70–85% of Max HR). 2) Used to guide training intensity. Advantages: 1) Simple and practical for all fitness levels. 2) Can be monitored with basic heart rate devices or manually. 3) Effective for endurance, fat-burning, and interval training. Disadvantages: 1) Requires accurate calculation of maximum heart rate (e.g., 220 – Age, which may not be precise). 2) External factors like dehydration or heat can influence heart rate.

Answer 42

Subjective method using scales to assess exercise intensity based on physical sensations (e.g., breathlessness, fatigue). Advantages: 1) Requires no equipment; easily applied in any environment. 2) Encourages self-awareness and internal feedback. 3) Useful for individuals without access to heart rate monitors. Disadvantages: 1) Subjective; relies on the individual’s perception, which can vary. 2) Less precise than objective measures like heart rate. 3) Beginners may struggle to accurately assess their effort.