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fitness components
factors effecting health & skill related fitness
| Question | Answer |
|---|---|
| A person’s fitness is generally greatest during their | 20s |
| For older adults, the changes to the body systems ‒ which progressively result in | weaker muscles, lighter bones, stiffer joints, slower reflexes and an increase in body fat |
| as we age weaker muscles, lighter bones, stiffer joints, slower reflexes and an increase in body fat reduce our what | training potential |
| Age-related changes to the body generally begin to occur at the age of ? | 50 and make their mark at around 65 |
| The onset of the ageing process and the rate of decline are influenced (and can be offset) by regular what | physical activity and exercise |
| when do babies & infants start to lose natural flexibility | as soon as they start to walk |
| why do babies & infants start to lose natural flexibility as soon as they start to walk ? | joints become weight-bearing and need more stability |
| As people get older, muscle contractility remains, but elasticity is lost resulting in ? | tighter stiffer muscles |
| estimated % of people aged over 65 are classed as being inactive is ? | 30% |
| how many estimated minutes of physical activity are people aged over 65 said to do a week | 30 minutes |
| estimated % of people aged 6 to 24 are classed as being inactive is ? | 15% |
| By the age of 75, it is estimated that only what % meet the recommended activity guidelines | 36% |
| during old age Reduced activity levels can lead to a loss of ? | mobility and independence, and to increased isolation. |
| Throughout childhood and up to adolescence, males and females tend to have equal levels of general fitness. Specific gender-related changes occur when ? | puberty |
| Cardiovascular Potential - Men over women is due to what physical advantages? | longer bones, larger muscles, heart & lungs give men greater potential for transporting oxygen and developing their cardiovascular fitness |
| Body composition - Males generally have a lower percentage of body fat and higher levels of muscle why do women need higher levels of body fat ? | Women need body fat to equip them for child birth - |
| diminishing levels of the female hormone(oestrogen) can cause the cessation of the menstrual cycle, what can cause this in women ? | Reducing body fat below recommended levels |
| in women lower levels of calcium in the bones, may increase the risk of osteoporosis in later life, the lack of which female hormone would cause this ? | oestrogen |
| Skeletal Frame - A womans pelvis is wider to support pregnancy/childbirth what disadvantages exercise wise can this have against men | running & squatting due to womens legs moving through a wider angle, can also potentially reduce speed |
| Flexibility - females of all ages ten to be more flexible than men, why ? | to specificity of training they take part in, but may also be attributed to structural and anatomical differences |
| Heredity An individual’s health, physical appearance and training potential are all influenced largely by genetics, why does genetics need consideration ? | eg inherited characteristics can include genetic family risk components eg CVD just as mush as body shapes, eye colour, hair etc |
| individuals that tend to be naturally lean and muscular with broad shoulders and a narrow waist and hips is known as | mesomorphs |
| "mesomorphic" body type is | muscular |
| an individual who is naturally thin with little body fat or muscle mass is known as an | ectomorph |
| "ectomorphic" body type is | (tall and thin) |
| Hypermobility meaning naturally greater (sometimes excessive) ROM can increase the potential for injury (i.e. joint dislocation) what would be a good exercise plan ? | may be necessary to concentrate on strengthening the muscles acting over the joint to increase stability |
| Each individual has a genetic potential that defines how far their fitness could progress if which 3 factors were optimised ? | Training - Nutrition - Recovery |
| what kind of potential can define an individuals fitness progress if " Training - Nutrition - Recovery " are optimised | genetic potential |
| regarding exercise progression which individuals have larger potential due to starting from a point far below their genetic limits | deconditioned novices "untrained individual" |
| what kind of program would untrained individuals (due to starting from a point far below their genetic limits & unfamiliarity with the exercise stimulus) work ? | almost any programme will work for an untrained individual |
| untrained individuals make rapid progress initially but Over time, and as they get closer to their genetic potential, the rate of progress will ? | slow down |
| A simple system for visually assessing body type is the system of ? | somatotyping |
| The somatotyping system suggests that there are three distinct body types, name them | ectomorph - mesomorph - endomorph |
| who find it difficult to gain weight (either muscle or fat) & have long levers and light body frames | ectomorphs |
| what body shape tend to be more suited to weight-bearing aerobic activities, such as long-distance running | ectomorphs |
| which body type tend to be naturally athletic suited to a wide variety of sporting activities, especially those requiring a good power-to-weight ratio, e.g. sprinting, hurdling and jumping | mesomorphs |
| which body type are naturally predisposed to fat storage & tend to be apple- or pear-shaped and carry larger amounts of body fat | Endomorphs |
| which body type tend to possess a reasonable degree of muscle mass, but this is often overlooked due to the predisposition for fat storage | Endomorphs |
| which body types Higher levels of body fat increase their potential to float in water | Endomorphs |
| which body type may be suited to activities such as the shot put or hammer throwing | Endomorphs |
| Goal-setting considerations - what may be useful when discussing client objectives | awareness of body types |
| Any discussions with a client about the suitability of certain activities should always be conducted with | sensitivity |
| "shorter, rounder and muscular" would be a combination of which two body types | endomorph/mesomorph |
| (taller, lean and muscular) would be a combination of which two body types | ectomorph/mesomorph |
| which body type would normally have a larger % of slow twitch (type 1) fibers | ectomorph |
| which body type would normally have a larger % of fast twitch (type 2) fibers | mesomorph |
| performing lots of resistance training exercises with a limited ROM and higher loads may actually decrease what | ROM |
| if a client is using Prescribed medications to treat chronic health conditions why should they be supervised by an appropriately qualified instructor | Prescribed medications often have side effects that influence exercise response |
| as well as Prescribed medications some recreational drugs have negative exercise effects, name them | (alcohol, nicotine and caffeine) |
| which Recreational drug containing carbon monoxide reduces the potential to take in/use oxygen ? | Cigarettes |
| which Recreational drug affects the nervous system effecting balance/coordination | Alcohol |
| which Recreational drug is a stimulant which although can offer a short term boost to performance but long term can excess intake can lead to increased BP, anxiety, depression & osteoporosis | Caffeine |
| During temporary illness (colds or flu) the recommendation is to what rather rather than exercise | rest |
| what does "febrile illness" mean | Exercising with a fever |
| what kind of modification prior to participation would you advise for an obese person | low-impact or non-weight-bearing activities, e.g. swimming or cycling |
| what kind of modification prior to participation would you advise for a client with high BP | exercise at a lower intensity |
| Clients with chronic health conditions should be supervised by an appropriately qualified instructor of which level | (Level 3 Exercise Referral) instructor or a Level 4 specialist instructor |
| at time in a womens life do they produce higher amounts of a hormone called "relaxin" | During pregnancy |
| During pregnancy, women produce higher amounts of a hormone called relaxin to assist the birth process, what are relaxins affect. | affects a number of ligaments, including those in the pelvis, allowing greater flexibility than normal and potentially reducing joint stability |
| High levels of prolonged stress can lead to many other chronic health conditions including ? | high blood pressure, coronary heart disease and depression |
| how can Exercise and activity assist with stress management | They provide an outlet for managing the physical tension caused by stress and a distraction for the mind, which can reduce mental strain |
| when may it be necessary to lengthen the warm-up and wear additional clothing to prevent heat loss or wind chill | In cold environments |
| Key principles of training ? "PoAIRtRS" | Progressive overload - Adaptability - Individuality - Recovery time - Reversibility - Specificity |
| Progressive overload - Adaptability - Individuality - Recovery time - Reversibility - Specificity > are the what | Key principles of training |
| Key principle of training "SPECIFICITY" - for a specific fitness objective, it will be important to consider what ? | (1)Main energy system/muscle fibers used (2) main prime movers needed/joint actions reqd (3) joint angle & ROM (4) type of muscle contraction (eg concentric/eccentric) & speed of movement |
| Any change or adaptation in the body’s muscles, organs and systems will be very specific to the type of training (stress or stimulus) undertaken - is which key principal of training ? | SPECIFICITY |
| To bring about any adaptation, the body will have to work a little bit harder than it is used to - is which key principal of training ? | PROGRESSIVE overload |
| Key principle of training "PROGRESSIVE overload" - It is vital to continue to challenge the body’s systems by gradually increasing the difficulty of exercise sessions -name some methods you can INCREASE ? | Increases - SPEED - DURATION - RESISTANCE - REP/SET COUNT - SESSIONS - |
| Key principle of training "PROGRESSIVE overload" - It is vital to continue to challenge the body’s systems by gradually increasing the difficulty of exercise sessions -name some methods would regress progression if you increase them ? | Increases in - STABILITY - SET RECOVERY TIME - would regress/dereaseprogression |
| Improvements in fitness can only be maintained through regular exercise and activity. If training (in other words, the exercise stimulus) stops, the benefits experienced will gradually decline - is which key principal of training ? | REVERSIBILITY use it or lose it |
| The body reacts and adapts in accordance with the type of challenge and overload to which it is subjected - is which key principal of training ? | ADAPTIBILITY |
| Key principle of training "ADAPTIBILITY" - can only happen if what other key principal is applied to exercise sessions | PROGRESSIVE overload |
| Key principle of training "ADAPTIBILITY" - Name some examples | "intense exercise" under ten secs eg sprints or max strength training can cause adaptations in the ATP and CP systems for more efficiency - "high-resistance" and low-repetition exercise can lead to an increase in muscular strength |
| Every exercise programme requires a balance between overload and recovery - is which key principal of training ? | OVERTRAINING |
| Key principle of training "OVERTRAINING" - if your client shows any signs of overtraining you must what | regress their programme so they can fully recover |
| Key principle of training "OVERTRAINING" - name some examples of signs of overtraining | reduction in performance, sudden loss of coordination, inability to concentrate, irritability and oversensitivity to criticism, reports of disrupted sleep patterns, general lethargy and susceptibility to colds and illness |
| Key principle of training "OVERTRAINING" - name some changes you could make to a clients program if signs of overtraining are present | increase rest time between sets, schedule less exercise sessions or decrease weight resistance on certain exercises |
| training potential can be influenced by personal traits, such as their age, body type, gender and heredity, and physiological characteristics, such as ROM, current strength and CV fitness. - is which key principal of training ? | INDIVIDUALITY |
| Clients may have similar general goals (such as losing weight or getting fitter), but individual differences will significantly determine which exercises are most appropriate for their program - is which key principal of training ? | INDIVIDUALITY |
| Key principle of training "INDIVIDUALITY" name some individual examples for exercising | if a client is overweight/deconditioned, low-impact, non-weight-bearing exercise may be a safer alternative to high-impact activities. If a client has restricted ROM at their hips, additional stretching exercises in this region may be appropriate |
| Key principle of training "SPECIFICITY" - uses which sub principle | the SAID principle |
| Key principle of training "SPECIFICITY" regarding the sub principle SAID expand SAID | Specific - Adaptation - (to) - Imposed - Demand |
| Specific - Adaptation - (to) - Imposed - Demand is the a sub principle - Name sub & parent principles | SAID (sub) of SPECIFICITY principle |
Created by:
LeeNelson
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