Components of Fitness and Special Populations

Question 1

Define exercise

Answer 1

‘Structured or planned activity that requires physical effort, with the aim of sustaining or improving physical fitness’ - (Ekkakakis and Lind, 2006)

Question 2

Define physical fitness

Answer 2

‘A state of well-being that provides optimal performance’ - (Roberts and Roberts,1997)

Question 3

What are the 5 components of fitness?

Answer 3

• Cardiovascular fitness
• Muscular endurance
• Muscular strength
• Flexibility
• Body composition

Question 4

Define cardiovascular fitness

Answer 4

The ability of the heart and lungs to take in, transport and utilise oxygen during exercise

Question 5

Define muscular endurance?

Answer 5

The ability of the muscles to work continuously under low-to-moderate resistance

Question 6

Define muscular strength

Answer 6

The ability of the muscles to exert maximal force against a high resistance

Question 7

What are the 6 components of physical fitness (skill-related) fitness?

Answer 7

• Speed
• Power
• Reaction Time
• Co-ordination
• Balance
• Agility

Question 8

What is flexibility?

Answer 8

The range of motion about a joint or series of joints.

Long term effect of flexibility training is increased range of movement and resting muscle length increase.

Question 9

What is speed?

Answer 9

How quickly a movement can be performed in a short space of time.

Question 10

What is speed?

Answer 10

The agility to exert maximum muscular contraction instantly in an explosive burst of movement (within a short time frame)

Strength x speed = power

Question 11

What is reaction time?

Answer 11

The ability to respond quickly to a stimulus

Question 12

What is co-ordination?

Answer 12

The ability to move two or more body parts smoothly, efficiently and under control

Question 13

What is balance?

Answer 13

The ability to control the body’s centre when stationary as well as moving.

Question 14

What is agility?

Answer 14

Changing the position of the body and moving in different directions in rapid motion

Question 15

What are the 6 principles of training?

Answer 15

• Progressive overload
• Adaptability
• Individuality
• Recovery Time
• Reversibility
• Specificity

Question 16

Explain what specificity is

Answer 16

Any change or adaptation in the body’s muscles, organs and systems will be specific to the type of training (stress or stimulus) undertaken

Question 17

Explain what progressive overload

Answer 17

To bring about any adaptation, the body will have to work a little bit harder than it used to.

Question 18

Explain what reversibility/regression is

Answer 18

If training stops or is reduced, the benefits experienced will gradually decline

Question 19

Explain what adaptability is

Answer 19

The body reacts and adapts in accordance with the type of challenge and overload to which it is subjected

Question 20

Explain what recovery and rest is

Answer 20

Refers to rest between exercises and recovery between sessions - both of which are vital for adaptations to occur

Question 21

Individuality

Answer 21

Adaptation and exercise is specific to the individual?

Question 22

What is DOMS?

Answer 22

Delayed onset muscle soreness

Training causes micro-tears in muscle fibres causes inflammation

Usually caused by exercises involving eccentric (lengthening) muscle contraction

Question 23

What is blood pooling?

Answer 23

Occurs when the blood is unable to pump back up to the heart -> pools/collects in legs, ankles, and feet

This can occur due to lack of an effective cool down - due to sudden and abrupt stop of exercise and vigorous contraction of muscles. Meaning that blood pools in lower extremities -> leaving blood without as much pressure to be pumped back to the heart and brain.