Podcast
Questions and Answers
One must build up towards ______ goals to achieve a performance standard.
One must build up towards ______ goals to achieve a performance standard.
Outcome
Flexibility is one of the ______-related components of physical fitness.
Flexibility is one of the ______-related components of physical fitness.
Health
Agility and balance are part of the ______-related components of physical fitness.
Agility and balance are part of the ______-related components of physical fitness.
Skill
A prolonged period of a sedentary lifestyle is a risk factor for ______ fitness.
A prolonged period of a sedentary lifestyle is a risk factor for ______ fitness.
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Body composition includes amounts of muscle, fat, bone, and other vital ______ of the body.
Body composition includes amounts of muscle, fat, bone, and other vital ______ of the body.
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Larger skinfolds (obese individuals) will require you to separate your fingers further than ______ cm.
Larger skinfolds (obese individuals) will require you to separate your fingers further than ______ cm.
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Hold the caliper in your right hand with the scale facing up to ease your ______.
Hold the caliper in your right hand with the scale facing up to ease your ______.
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Always keep grasping the ______ with your fingers.
Always keep grasping the ______ with your fingers.
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Record the reading on the caliper scale ______ seconds after releasing the scissor grip lever.
Record the reading on the caliper scale ______ seconds after releasing the scissor grip lever.
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The anatomical sites for skinfold measurement include the triceps and ______.
The anatomical sites for skinfold measurement include the triceps and ______.
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The iliac crest is a horizontal fold directly above the most superior part of the ______ crest.
The iliac crest is a horizontal fold directly above the most superior part of the ______ crest.
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Measure each skinfold site at least ______ times.
Measure each skinfold site at least ______ times.
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The biceps fold is on the middle of the muscle belly, at the level of the midpoint between the ______ and the radiale.
The biceps fold is on the middle of the muscle belly, at the level of the midpoint between the ______ and the radiale.
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The purpose of fitness testing includes collecting baseline data and educating participants about their present health/fitness ______.
The purpose of fitness testing includes collecting baseline data and educating participants about their present health/fitness ______.
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Fitness testing is guided by principles such as specificity, validity, objectivity, and ______.
Fitness testing is guided by principles such as specificity, validity, objectivity, and ______.
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Factors that may affect fitness tests can include time of day, weather conditions, and the participant's emotional ______.
Factors that may affect fitness tests can include time of day, weather conditions, and the participant's emotional ______.
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There is strong scientific evidence to support the positive relationship between regular physical activity and ______.
There is strong scientific evidence to support the positive relationship between regular physical activity and ______.
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A low level of fitness is a bigger risk factor for mortality than mild to moderate ______.
A low level of fitness is a bigger risk factor for mortality than mild to moderate ______.
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Components of physical fitness and skill-related fitness can be applied through individualized exercise ______.
Components of physical fitness and skill-related fitness can be applied through individualized exercise ______.
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The common risk factors to health and well-being may include lifestyle choices, such as diet and ______.
The common risk factors to health and well-being may include lifestyle choices, such as diet and ______.
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Outcome goals are desired end ______.
Outcome goals are desired end ______.
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The formula for VO2 max is gender ______.
The formula for VO2 max is gender ______.
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The 1-mile walk test requires walking ______ km.
The 1-mile walk test requires walking ______ km.
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Immediately after the 1-mile walk, the client counts the recovery HR for ______ seconds.
Immediately after the 1-mile walk, the client counts the recovery HR for ______ seconds.
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The Beep Test involves running continuously between two points that are ______ metres apart.
The Beep Test involves running continuously between two points that are ______ metres apart.
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The recovery HR is multiplied by ______ to determine a 1-minute recovery HR.
The recovery HR is multiplied by ______ to determine a 1-minute recovery HR.
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The Beep Test recording is typically structured into ______ 'levels'.
The Beep Test recording is typically structured into ______ 'levels'.
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The VO2 max formula includes variables for WT, AGE, TIME, and ______.
The VO2 max formula includes variables for WT, AGE, TIME, and ______.
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In the 12-Minute Walk/Run Test, VO2 max is calculated using the formula 22.351 x (kilometers covered) - ______.
In the 12-Minute Walk/Run Test, VO2 max is calculated using the formula 22.351 x (kilometers covered) - ______.
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The supraspinale is a diagonal fold drawn from the anterior part of the axilla to the _______.
The supraspinale is a diagonal fold drawn from the anterior part of the axilla to the _______.
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The abdominal skinfold is measured 5cm to the right hand side of the midpoint of the _______.
The abdominal skinfold is measured 5cm to the right hand side of the midpoint of the _______.
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The front thigh skinfold is located midway between the patellare and the _______ fold.
The front thigh skinfold is located midway between the patellare and the _______ fold.
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The medial calf skinfold is taken at the level of the maximum girth around the _______.
The medial calf skinfold is taken at the level of the maximum girth around the _______.
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Cardiorespiratory fitness (CRF) reflects the ability of the _______ and respiratory system to supply oxygen.
Cardiorespiratory fitness (CRF) reflects the ability of the _______ and respiratory system to supply oxygen.
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The measurement of physical work capacity is one of the components of _______ fitness.
The measurement of physical work capacity is one of the components of _______ fitness.
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Field tests for predicting CRF include activities like walk, run, cycle, and _______.
Field tests for predicting CRF include activities like walk, run, cycle, and _______.
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For men, a satisfactory body fat classification range is _______% to 22%.
For men, a satisfactory body fat classification range is _______% to 22%.
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Study Notes
Purpose of Fitness Testing
- Collect baseline data to educate participants about health and fitness status.
- Facilitate development of individualized exercise programs.
- Provide follow-up data for evaluating progress.
- Motivate participants by setting reasonable, attainable goals.
Principles of Fitness Testing
- Specificity: Tests should be specific to the fitness component being measured.
- Validity: Tests must effectively measure what they claim to measure.
- Objectivity: Results should not be influenced by the tester's bias.
- Reliability: Tests should yield consistent results across trials and over time.
Factors Affecting Fitness Tests
- Time of day and weather conditions can influence performance.
- Environmental factors such as noise and presence of others matter.
- Different assessors may produce varying results.
- Accuracy of measurements and strict adherence to test protocols are vital.
- Participant factors: Emotional state, health conditions, and hydration levels can impact results.
Benefits of Exercise
- Regular physical activity is significantly correlated with improved health outcomes.
- Low fitness levels pose a higher mortality risk than mild to moderate obesity.
- Being fit and overweight is generally healthier than being unfit.
Fitness Goal Types
- Outcome Goals: Focus on desired results, such as weight loss.
- Performance Goals: Target specific performance standards (e.g., running distance).
- Process Goals: Concentrate on techniques and strategies for performance.
Health-Related Components of Physical Fitness
- Body composition
- Cardiorespiratory fitness
- Muscular strength
- Muscular endurance
- Flexibility
Skill-Related Components of Physical Fitness
- Agility
- Balance
- Coordination
- Power
- Reaction time
- Speed
Lifestyle Factors Improving Physical Fitness
- Engage in a mix of moderate and high-intensity aerobic and resistance training activities weekly.
Risk Factors for Physical Fitness
- Sedentary lifestyle can negatively impact health.
- High levels of physical or mental stress can reduce fitness levels.
Body Composition
- Refers to the ratio of muscle, fat, bone, and other tissues in the body.
- Important for establishing optimal health and performance metrics.
- Skinfold measurements require specific techniques for accuracy.
Skinfold Measurement Procedure
- Use calipers held correctly and positioned 1 cm below fingers on skinfold.
- Release grip to allow measurement, recording after 2 seconds.
- Rotate measurement sites to prevent skin from abnormal texture.
Skinfold Anatomical Sites
- Triceps: Vertical fold on the back of upper arm.
- Subscapular: Diagonal fold near scapula.
- Biceps: Vertical fold on the muscle belly.
- Iliac Crest: Horizontal fold above ilium.
- Supraspinale: Diagonal fold around iliac crest.
- Abdominal: Vertical fold beside the navel.
- Front Thigh: Vertical fold on thigh midline.
- Medial Calf: Vertical fold on the calf's medial side.
Cardiorespiratory Fitness (CRF)
- Reflects circulatory and respiratory systems' efficiency during sustained activity.
- Key measures include VO2 max, functional capacity, and cardiovascular endurance.
Measurement of Cardiorespiratory Fitness
- Field Tests: Timed completion of distances to estimate CRF, requiring maximal effort.
- 12-Minute Walk/Run Test: Formula to predict VO2 max based on distance covered.
Rockport 1-Mile Walk Test
- Subject walks briskly for 1 mile, measuring time and post-walk heart rate.
- VO2 max formula includes gender, weight, age, and recovery heart rate components.
Beep Test
- Continuous running between 20-meter points, synchronized with audio beeps.
- Each level increases intensity, pushing the athlete to maintain pace until exhaustion.
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Description
This quiz covers the essential objectives of Unit 2 related to fitness assessment. Participants will learn about the purpose and principles of fitness testing, factors influencing test results, and the benefits of exercise. The quiz also addresses participant screening techniques and components of physical and skill-related fitness.
