Pre-participation and components of fitness
What are the 5 health related components of fitness
Body composition, muscular strength, muscular endurance, cardiorespiratory fitness, and flexibility
What is the importance of anthropometry and body composition measures and how do they differ from each other?
They give us an indication of an individuals risk for disease. Body composition gives insight into the different tissue and anthropometry is just based on the body's proportions
What is the gold standard to assess muscular fitness
1RM
What is the range for a normal resting HR
60 - 100 BPM
What are the two types of screening potential clients
Self administered (ParQ+) and professionally administered
True or false, waist to hip ratio is a measure of anthropometry and a man with a waist to hip ratio of 1.00 is at very high risk for disease
True
Name 3 principles of resistance training
Specificity, progression, overload
What is blood pressure and what is the name for the high number and lower number. Also what do we have a high and low number
Blood pressure is the pressure exerted on the arteries
Systolic - during contraction
Diastolic - during relaxation
Name 2 modifiable and 2 non modifiable risk factors for CVD
Modifiable - PA, Weight, Glucose, Cholesterol
Non Modifiable - Age, family history
When using the skin folds method to assess body composition you have to calculate 2 things. Based on your skinfold measures you first calculate (blank) then you use this to calculate (blank)
Density, body fat %
Name and describe the two type of muscular fitness we discussed on class and one way to assess each
Strength - ability to produce force in one attempt
1RM
Endurance - Muscles ability to make repeated contractions
push up or sit up text
Describe what happens to HR and blood pressure during exercise
HR increases
Systolic increases
Diastolic stays the same or slightly decreases
What are the 4 factors that increase risk for a cardiac event during exercise?
Disease, desired exercise intensity, age, physical fitness
Name 6 ways to assess body composition, and one benefit or challenge for each
BMI, waist circumference, waist to hip ratio, BIA, Skinfolds, DXA
What is the definition of a core exercise and structural exercise?
Core exercise is a exercise that uses large muscle groups and multiple joints. A structural exercise is a core exercise that loads the spine
What happens to HR and BP after exercise
HR decreases
Systolic decreases
Diastolic stays the same
30+ mins of moderate activity (HRR 40% to 60%), 3 days a week for the last 3 months
Describe the correct way to measure waist circumference
Narrowest part of the torso, above the umbilicus and below the xiphoid process
Name the 3 different types of muscle fibers we discussed how their characteristics for force production and their resistance to fatigue
Type I - low force, greatest fatigue resistance
Type IIa - medium force, somewhat fatigue resistant
Type IIx - High force, very little fatigue resistance
During our HR and BP lab how did we ensure that the individuals wer working at the same rate during each stage of the test
We kept the RPM's the same and increased the resistance
RPM were kept constant with the use of a metronome