exercise science exam 2

Health-related fitness

Keeps you healthy and prevents disease

Skill-related fitness 

Helps you perform better in sports and movement skills

Cardiorespiratory endurance

How well your heart and lungs supply oxygen during exercise

Muscular strength 

How much force your muscles can produce at once

Muscular endurance

How long your muscles can keep working without getting tired

Flexibility

How far your joints can move

Body composition 

Ratio of fat to muscle, bone, and other tissue in your body

FITT principle

Frequency, Intensity, Time, Type – used to plan safe and effective workouts

Overload principle

To improve fitness, you must challenge your body more than usual

Progression principle

Gradually increase workouts to keep improving

Specificity principle

Train for your specific goals (e.g., runners run, lifters lift)

Reversibility principle

If you stop training, fitness levels go down

Individuality principle

Everyone responds to exercise differently

Recovery principle 

Rest days allow the body to repair and get stronger

Adaptation 

The body gets stronger and fitter with regular exercise and rest

Pre-exercise screening

Checks for health risks before starting exercise

Self-guided screening

Simple tools like the PAR-Q+ form you fill out yourself

Professional screening

Done by a trainer or doctor for more detailed info

Cardiorespiratory test example

1.5-mile run or step test

Muscular strength test example

Grip strength test

Muscular endurance test example 

Push-ups or sit-ups

Flexibility test example

Sit-and-reach test

Body composition test example

BMI or waist-to-hip ratio

Medical clearance

Needed if someone has high health risks before exercising

Health history form

Collects info on medical history, family history, habits, meds, and risks

Importance of health history

Keeps exercise safe and tailored to the person

Heart rate (HR)

Normal resting range is 60–100 bpm

Blood pressure (BP)

Normal is below 120/80 mmHg

Respiratory rate (RR)

Normal breathing rate

Temperature

Normal body temp around 98.6°F

Abnormal vital signs

May mean health risk—refer to a doctor

Pre-screening tools

PAR-Q+, ACSM health screening algorithm

Vital signs

HR, BP, RR, Temp—used to check health status

Fitness assessments

Tests to measure fitness levels (field = easy, lab = accurate)

Good test qualities

Valid, reliable, and practical