WEEK 3 - components of fitness and fitness assessment

Question 1

what does “fit” mean ?

Answer 1

A fit body typically refers to overall cardiovascular and muscular endurance, flexibility, balance, and a healthy body composition

Question 2

the goal of prescribing exercise is to improve multiple components of fitness including :

Answer 2

• muscular strength
• muscle endurance
• muscular power
• anaerobic power
• aerobic capacity
• balance
• agility
• speed
• flexibility
• body composition

Question 3

what is aerobic power ?

Answer 3

maximal rate of energy transduction using oxidation of energy sources

Question 4

is aerobic oxidation or non oxidation ?

Answer 4

oxidation

Question 5

what is balance ?

Answer 5

ability to maintain centre of gravity within the base of support

Question 6

what is agility ?

Answer 6

ability to stop, start, or change direction rapidly and in controlled manner

Question 7

what is speed ?

Answer 7

the time it takes to cover a direction rapidly and in controlled manner

Question 8

what is flexibility ?

Answer 8

the range of motion about a body joint

Question 9

what is anthropometry ?

Answer 9

the proportions and dimensions of the body

Question 10

what is body composition ?

Answer 10

relative proportions of fat and fat free masses

Question 11

what term is described by :

ability to maintain centre of gravity within the base of support

Answer 11

balance

Question 12

what term is described by :

ability to stop, start, or change direction rapidly and in controlled manner

Answer 12

agility

Question 13

what term is described by :

maximal rate of energy transduction using oxidation of energy sources

Answer 13

aerobic power

Question 14

what term is described by :

the time it takes to cover a direction rapidly and in controlled manner

Answer 14

speed

Question 15

what term is described by :

the range of motion about a body joint

Answer 15

flexibility

Question 16

what term is described by :

the proportions and dimensions of the body

Answer 16

anthropometry

Question 17

what term is described by :

relative proportions of fat and fat-free masses

Answer 17

body composition

Question 18

what information do we get from measuring fitness assessment ?

Answer 18

• establish baseline
• track progress
• inform prescription
• quantify prescription

Question 19

for what two reasons do we measure fitness assessments ?

Answer 19

safe and information

Question 20

how good is a measure? (what two terms) ?

Answer 20

validity and reliability

Question 21

what is validity ?

Answer 21

the ability of a test to accurately measure a variable

Question 22

what is reliability ?

Answer 22

the ability of a test to yield consistent and stable scores with repeated measures

Question 23

the following is for validity or reliability ?

• does the test measure what it is supposed to ?
• does the test give the same value as other tests ?
• does the test capture all aspects of what is measuring ?
• does the test seem like it captures what it is intended to ?

Answer 23

validity

Question 24

the following is for validity or reliability ?

• inter-rater: how likely will two people using the tool/technique measure the same value
• intra-rater: how likely will an individual get the same value if they use the tool/technique multiple times

Answer 24

reliability

Question 25

what should you ask yourself when selecting a measure for a fitness assessment ?

Answer 25

- what do you want to measure - what do you want to do with the results - is this test valid

Question 26

what should I be able to do when selecting a measure for a fitness assessment ?

Answer 26

- conduct this test effectively on particular clients

Question 27

anthropometry measures of the size, shape, and composition of the body by :

Answer 27

- height - weight - body mass index (BMI) - circumference

Question 28

what is body maze index ?

Answer 28

- ratio between height and weight - strong predictor of health risk

Question 29

how do you calculate BMI ?

Answer 29

mass (kg) / height (m)^2

Question 30

TRUE OR FALSE anthropometry does not discriminate fat mass and fat-free males

Answer 30

TRUE

Question 31

TRUE OR FALSE females have more body fat than males

Answer 31

TRUE

Question 32

TRUE OR FALSE older individuals have m ore body fat than young

Answer 32

TRUE

Question 33

TRUE OR FALSE distribution of fat matters

Answer 33

TRUE

Question 34

is visceral (abdominal) fat linked to poor health outcomes in comparison to overall fat ?

Answer 34

yes

Question 35

greater risk for males at :

Answer 35

102 cm

Question 36

greater risk for females at :

Answer 36

88 cm

Question 37

combined ability of the heart, lungs, and musculature to take in, deliver, and utilize oxygen for energy transduction

Answer 37

cardiorespiratory aerobic fitness

Question 38

TRUE OR FALSE force a muscle or muscle group exert in one maximal effort

Answer 38

TRUE

Question 39

what is muscular strength usually quantified as ?

Answer 39

1-rep max (1RM)

Question 40

what is 1-rep max ?

Answer 40

the greatest load that an befitted through the full ROM one time

Question 41

what is a multi-RM test ?

Answer 41

complete multiple repititions of less weight to predict maximum

Question 42

what is muscular power ?

Answer 42

the ability of a muscle or muscle group to generate force while shortening

Question 43

what is muscular power most commonly measured by ?

Answer 43

dynamic movements

Question 44

what are some examples of dynamic movement ?

Answer 44

vertical jump, standing broad jump

Question 45

what is muscular endurance ?

Answer 45

ability of muscles or muscle groups to perform repeated or sustained contractions

Question 46

define muscle group specific ?

Answer 46

single, multi-joint or complex movement

Question 47

how is balance most commonly measured ?

Answer 47

with time until balance is lost, or distance a limb can reach

Question 48

how is muscle endurance measured ?

Answer 48

performing exercise to failure

Question 49

how is flexibility measured ?

Answer 49

can be measured directly any a joint Ising goniometer, or more indirectly with tests like sit-and-reach

Question 50

what is health benefit rating ?

Answer 50

assessment data can be tied to establish baselined effectively track press

Question 51

TRUE OR FALSE health benefit rating can also be used for quantifying health risk/status or fitness

Answer 51

TRUE

Question 52

TRUE OR FALSE clients will have widely varied gals related to health fitness or performance

Answer 52

TRUE

Question 53

assessments you select for a client should include what ?

Answer 53

- be based on their health, fitness, or performance goals - be appropriate for their ability - be reliable and valid - provide you with useful information