Health and Performance Components of Fitness

Question 1

Health related components of fitness (HRCF)– factors that impact general health and risk for disease/injury. Name some factors:

Answer 1

Cardiorespiratory fitness, muscular strength, muscular endurance, flexibility and body composition (metabolic fitness can also be considered)

Question 2

Performance related components of fitness (PRCF) – factors that impact performance outcomes and independence among older adults (e.g. the risk for falling and fractures) name some factors;

Answer 2

Power, speed, coordination, balance, and agility

Question 3

disease-free state of well-being that allows for improved quality of life and independence

Answer 3

Health

Question 4

relates to criterion-based measures of physical performance

Answer 4

Fitness

requires a regimented program designed to emphasize specific physical components

Question 5

Key concept: a person does not have to be fit to be healthy nor is a person guaranteed health because they are fit

Answer 5

A person who scores well in the HRCF but is stressed, eats poorly and suffers from high blood pressure may not necessarily be healthy

A person who scores well in the PRCF (e.g., strength/power) but is obese and has low cardiorespiratory fitness may be “fit” in some ways but not healthy

Question 6

Cardiorespiratory Fitness (CRF)

Answer 6

Ability of the circulatory, respiratory and muscular systems to supply and utilize O2 during sustained physical activity

CRF is the most important HRCF due to its link to risk for disease and mortality

Low measures - risk factor for heart disease, diabetes, and obesity

High measures - linked with improved quality of life and a longer lifespan

Question 7

measure of CRF as indicated by maximal O2 use - quantified by ml of O2 per kg of BW per min of work (ml/kg/min)

{the maximum amount of oxygen that an individual can utilize during intense or maximal exercise}

Answer 7

VO2max

declines at a rate of ~1% per year upon reaching adulthood (greater after 45 years old)

Question 8

Relates to the ability to produce/sustain force output; includes muscular strength and endurance

Answer 8

Muscular fitness

Question 9

measure of maximal contractile force production; allows for maximal force during a single effort

Answer 9

Muscular strength

Question 10

measure of contractile force decline over time; allows for prolonged force for an extended period

Answer 10

Muscular endurance

Question 11

synergistic ability of muscles, nerves, proprioceptors, and connective tissues to maintain body segment positioning and offset disruptive forces

Answer 11

Stability

Question 12

functional strength ratio of opposing muscle groups across a joint: also referred to as agonist/antagonist muscle or muscle balance ratio

Answer 12

Strength balance

Allows for proper levels of force output and stabilization within musculature that reciprocally facilitate joint actions; integral to movement proficiency and reducing risk for injury

Example - 3:2 strength ratio for the quadriceps and hamstrings at the knee

Question 13

indicated by the ability of a muscle to move through a range of motion (ROM) at a single joint in a single plane; independently measured at specific joints

Answer 13

Flexibility

Impacts joint function, movement efficiency, injury risk and presence of chronic pain

Question 14

The ability to move cooperative body segments through a full, unrestricted ROM without undesirable changes in biomechanics; multiple joints are used rather than one

Answer 14

Mobility

Also examines the impact of muscle fascia tension across body segments

Question 15

flexibility is not synonymous with mobility

Answer 15

Being able to raise the arm directly overhead with no movement discrepancies = good shoulder flexibility

Being able to perform an overhead squat while keeping the arms in the correct overhead position = good shoulder, spine and hip mobility

Question 16

indicated by the ratio of fat mass to fat-free mass (FFM) within the body, often expressed as a percentage of body fat

Answer 16

Body composition

Fat mass - adipose, intramuscular storage and essential fat

Fat-free mass - tissue completely free of fat in any endogenous form

Lean mass - bones, ligaments, tendons, internal organs, and muscles (essential fat in bone marrow/organs = small amount of fat)

Adding muscle mass will positively change body composition without even losing any fat

Question 17

Normal-weight obesity: Facts

Answer 17

classification indicated by normal weight in relation to population norms, but a high %BF (e.g., skinny fat)

The quantity of lean mass a person holds as well as body fat distribution (trunk vs. hips) also play major roles in the risk for disease; ↑ lean mass = improved metabolic fitness

CDC suggests nearly 35% of U.S. adults qualify as obese based on BMI; >70% of the population is involved when the overweight category is included

Question 18

Diet factors associated with obesity and specific health risks:

Answer 18

Over-sufficiency - excess caloric intake
• High in sugar and processed carbohydrates
• High in saturated fat
• Low in potassium and high in sodium
• Low in fruits and/or vegetables
• Excessive red and/or processed meat consumption
• Low in water
• High in alcohol

Question 19

rate at which work is performed - (force x velocity) = (force x distance/time) = (work/time); training focuses on acceleration rather than the total resistance moved

Answer 19

Power

Development focuses on muscle recruitment patterns that elicit the fastest development of force (type II or fast-twitch fibers)

Example activities: Olympic lifts, plyometrics, sled drives, and weighted jumps or throws

Question 20

Sarcopenia

Answer 20

indicated by a loss of total skeletal muscle mass, particularly a reduction in fast-twitch muscle fibers which diminishes function

Question 21

expressed as the time to perform a movement in a single direction; the rate of positional change over a distance in a measured period of time

Answer 21

Speed

Question 22

the ability to manage forces which act to disrupt stability; high balance translates to more efficient movement, posture and bodily control (especially at high speeds)

Answer 22

Balance

Question 23

special organelles located in connective tissue that provide sensory input to the CNS from receptors that relay body and positional movement; allow for physical awareness of the body’s position in space

Answer 23

Proprioceptors

Question 24

the ability to control and use multiple body parts and/or senses in a synergistic and efficient fashion to perform complex/high-speed motor tasks; synonymous with neural efficiency

Answer 24

Coordination

Question 25

the ability to perform rapid, whole-body movements with change(s) of velocity/direction in response to analysis of the environment

Answer 25

Agility

Question 26

motor skills that require reaction to changes in an unpredictable environment, such as juking an opponent in soccer

Answer 26

Open skills

Question 27

motor skills performed in a stable or predictable environment, such as making a free-throw shot in basketball

Answer 27

Closed skills