WEEK 3 - components of fitness and fitness assessment Flashcards
what does “fit” mean ?
A fit body typically refers to overall cardiovascular and muscular endurance, flexibility, balance, and a healthy body composition
the goal of prescribing exercise is to improve multiple components of fitness including :
- muscular strength
- muscle endurance
- muscular power
- anaerobic power
- aerobic capacity
- balance
- agility
- speed
- flexibility
- body composition
what is aerobic power ?
maximal rate of energy transduction using oxidation of energy sources
is aerobic oxidation or non oxidation ?
oxidation
what is balance ?
ability to maintain centre of gravity within the base of support
what is agility ?
ability to stop, start, or change direction rapidly and in controlled manner
what is speed ?
the time it takes to cover a direction rapidly and in controlled manner
what is flexibility ?
the range of motion about a body joint
what is anthropometry ?
the proportions and dimensions of the body
what is body composition ?
relative proportions of fat and fat free masses
what term is described by :
ability to maintain centre of gravity within the base of support
balance
what term is described by :
ability to stop, start, or change direction rapidly and in controlled manner
agility
what term is described by :
maximal rate of energy transduction using oxidation of energy sources
aerobic power
what term is described by :
the time it takes to cover a direction rapidly and in controlled manner
speed
what term is described by :
the range of motion about a body joint
flexibility
what term is described by :
the proportions and dimensions of the body
anthropometry
what term is described by :
relative proportions of fat and fat-free masses
body composition
what information do we get from measuring fitness assessment ?
- establish baseline
- track progress
- inform prescription
- quantify prescription
for what two reasons do we measure fitness assessments ?
safe and information
how good is a measure? (what two terms) ?
validity and reliability
what is validity ?
the ability of a test to accurately measure a variable
what is reliability ?
the ability of a test to yield consistent and stable scores with repeated measures
the following is for validity or reliability ?
- does the test measure what it is supposed to ?
- does the test give the same value as other tests ?
- does the test capture all aspects of what is measuring ?
- does the test seem like it captures what it is intended to ?
validity
the following is for validity or reliability ?
- inter-rater: how likely will two people using the tool/technique measure the same value
- intra-rater: how likely will an individual get the same value if they use the tool/technique multiple times
reliability
what should you ask yourself when selecting a measure for a fitness assessment ?
- what do you want to measure
- what do you want to do with the results
- is this test valid
what should I be able to do when selecting a measure for a fitness assessment ?
- conduct this test effectively on particular clients
anthropometry measures of the size, shape, and composition of the body by :
- height
- weight
- body mass index (BMI)
- circumference
what is body maze index ?
- ratio between height and weight
- strong predictor of health risk
how do you calculate BMI ?
mass (kg) / height (m)^2
TRUE OR FALSE
anthropometry does not discriminate fat mass and fat-free males
TRUE
TRUE OR FALSE
females have more body fat than males
TRUE
TRUE OR FALSE
older individuals have m ore body fat than young
TRUE
TRUE OR FALSE
distribution of fat matters
TRUE
is visceral (abdominal) fat linked to poor health outcomes in comparison to overall fat ?
yes
greater risk for males at :
102 cm
greater risk for females at :
88 cm
combined ability of the heart, lungs, and musculature to take in, deliver, and utilize oxygen for energy transduction
cardiorespiratory aerobic fitness
TRUE OR FALSE
force a muscle or muscle group exert in one maximal effort
TRUE
what is muscular strength usually quantified as ?
1-rep max (1RM)
what is 1-rep max ?
the greatest load that an befitted through the full ROM one time
what is a multi-RM test ?
complete multiple repititions of less weight to predict maximum
what is muscular power ?
the ability of a muscle or muscle group to generate force while shortening
what is muscular power most commonly measured by ?
dynamic movements
what are some examples of dynamic movement ?
vertical jump, standing broad jump
what is muscular endurance ?
ability of muscles or muscle groups to perform repeated or sustained contractions
define muscle group specific ?
single, multi-joint or complex movement
how is balance most commonly measured ?
with time until balance is lost, or distance a limb can reach
how is muscle endurance measured ?
performing exercise to failure
how is flexibility measured ?
can be measured directly any a joint Ising goniometer, or more indirectly with tests like sit-and-reach
what is health benefit rating ?
assessment data can be tied to establish baselined effectively track press
TRUE OR FALSE
health benefit rating can also be used for quantifying health risk/status or fitness
TRUE
TRUE OR FALSE
clients will have widely varied gals related to health fitness or performance
TRUE
assessments you select for a client should include what ?
- be based on their health, fitness, or performance goals
- be appropriate for their ability
- be reliable and valid
- provide you with useful information
