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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.
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.
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.
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 ______.
Always keep grasping the ______ with your fingers.
Always keep grasping the ______ with your fingers.
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.
The anatomical sites for skinfold measurement include the triceps and ______.
The anatomical sites for skinfold measurement include the triceps and ______.
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.
Measure each skinfold site at least ______ times.
Measure each skinfold site at least ______ times.
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.
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 ______.
Fitness testing is guided by principles such as specificity, validity, objectivity, and ______.
Fitness testing is guided by principles such as specificity, validity, objectivity, and ______.
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 ______.
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 ______.
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 ______.
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 ______.
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 ______.
Outcome goals are desired end ______.
Outcome goals are desired end ______.
The formula for VO2 max is gender ______.
The formula for VO2 max is gender ______.
The 1-mile walk test requires walking ______ km.
The 1-mile walk test requires walking ______ km.
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.
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.
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.
The Beep Test recording is typically structured into ______ 'levels'.
The Beep Test recording is typically structured into ______ 'levels'.
The VO2 max formula includes variables for WT, AGE, TIME, and ______.
The VO2 max formula includes variables for WT, AGE, TIME, and ______.
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) - ______.
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 _______.
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 _______.
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.
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 _______.
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.
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.
Field tests for predicting CRF include activities like walk, run, cycle, and _______.
Field tests for predicting CRF include activities like walk, run, cycle, and _______.
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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