U2 PE AOS1 CH12 HEALTH RELATED FINESS AND FUNCTIONAL MOVEMENT

define physical fitness

The ability to get through daily activity tasks efficiently and effectively

Define health related fitness component/function fitness components

Optimal health and daily function

What are the health related fitness components?

aerobic power, muscular strength, muscular endurance, flexibility

Define skill/sport related fitness components

anything to do with performance

What are the skill/sport related fitness components ?

speed, coordination, balance, muscular power, reaction time, agility

define aerobic power

The rate of energy production from the aerobic energy system - taking in and using oxygen to produce energy

what is aerobic power used for?

to supply the body with oxygen to produce energy

how is aerobic power improved?

A long, slow distance activity - training 3 times a week for a minimum of 6 weeks

What are the factors affecting aerobic power?

Genetics, training status, gender, age, muscle fibre type

What are the fitness tests associated with aerobic power?

Beep test, yo-yo test

define muscular strength

Force in one contraction

What is muscular strength used for?

Posture, joint health, bone health, weight management

What is muscular strength improved by?

Weight training: high weights with low reps

What are factors affecting muscular strength?

Genetics, cross-sectional area of muscle, muscle fibre type, age, sex

What are fitness tests associated with muscular strength?

1 rep max, 10 rep chair sit test, grip strength test

Define muscular endurance

The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

What is muscular endurance used for?

Endurance of a specific muscle or muscle group

How is muscular endurance improved?

Fartlek training (continuous training with bursts of speed), weight training (low weights, high reps)

What are the factors affecting muscular endurance?

training status, age, muscular strength, gender

What are fitness tests associated with muscular endurance?

Sit up test, push up test, any tests counting how many reps one can do without stopping

Define flexibility

Range of motion around a joint

What is flexibility used for?

Everyday life - reaching for the top shelf or kicking a footy or soccer ball

How is flexibility improved?

Regular stretching methods (static and dynamic)

What are the factors affecting flexibility?

joint structure, body temperature (higher temp = more flexibility), age, sex

What fitness test is associated with flexibility?

sit and reach

define FMA (Functional Movement Assessment)

A movement assessment undertaken prior to participating in a personalised plan which aims to evaluate an individual's functional movement patterns, and can indirectly measure health-related fitness

components.

What does FMA test?

basic movements required for daily life and the quality of these movements rather than quantity

Reasons for FMA

- Identify movement limitations or imbalances

- Build a strong foundation

- Provides a baseline

- Monitors progress over time

- prevents injuries (as it identifies imbalances so tells client what to work on)

- education - client has an understanding of their strengths and areas to improve

What is a limitation of an FMA?

Does not diagnose an injury only find the imbalance between muscles, etc

What are some considerations when completing an fma?

physiological, psychological, sociocultural

what are the physiological considerations to an FMA?

Type or intensity of the test being either too easy or too difficult for the client

what are the psychological considerations to an FMA?

Client's motivation/confident

what are the sociocultural considerations ?

education, income, cost of FMA, culture,

what is pre participation health screen?

Completing an FMA prior to any assessment to identify any injuries, health concerns, etc

What is informed consent?

A process designed to minimise the risk of assessment for the participant and the facilitator

What are the 3 stages of a warm up?

General, dynamic stretching, movement specific

Define warm up

To physiologically and psychologically prepare the body for exercise

What are the benefits of a warm up?

- prevents injury

- Makes you focused and concentrated

- improves performance

- Increase messages from the brain to the muscle

What does the general phase of a warm up aim to do?

Increases heart rate and blood flow

What does the dynamic stretching phase of a warm up aim to do?

Enhances range of motion

What is the movement specific phase of warm up aim to do?

Perform static stretching - increases flexibility

define protocols

rules that explain the correct procedure

Define validity

The degree to which an assessment measures what it intends to measure

Define accuracy

When an assessment is performed free from error

Define reliability

The assessment can be repeated with consistent results

Define physical activity

Any bodily movement produced by skeletal muscles that requires energy expenditure

Define sport

Physical involvement in organised games or activities within an accepted set of rules

Define exercise

Actvivity that is structured, planned, and repetitive to improve or maintain health and/or fitness (including training)

Define Incidental physical activity

Any unplanned activity that builds up in small amounts during the day. Such as homework and walking for transport.

Define structured physical activity

Planned activity involving physical exertion

Define recreational activity

Activity that diverts, amuses or stimulates the body and mind through enjoyment and relaxation

Define sedentary behaviour

The amount of time per day spent sitting or lying down

Define physical inactivity

A person undertaking ‘insufficient’ physical activity to achieve measurable health outcomes

Define MET (Metabolic equivalent)

1 MET = amount of energy expended at rest

2 MET = twice the energy expenditure of resting levels

Define and give an example of household chores/gardening

Results in higher energy expenditure than being at rest

eg: sweeping, vaccuming, mowing, digging, mopping

Define and give an example of active transport

Any form of human powered transport to get to and from specific destinations, results in higher energy expenditure.

eg: walking to the train station, non-mechanised wheelchairing, riding a bicycle to school or work

Define and give an example of occupational/work

Being active as part of your job

eg: removing trees, delivering mail by bicycle, carrying bricks on a building site

Define and give an example of play/leisure

Spontaneous play with no set time, formal rules or defined playing area

eg: building a sandcastle, playing tag or chasey, juggling

Describe and give an example of exercise

• Physical effort to sustain or improve health and fitness

• Involves planning and structure

• Purposefull repetition

• Eg: gym, walking, use of dumbbells or other weights, sit ups/push ups

Describe and give an example of recreation and leisure

• Recreational: stimulate the mind and body

• Leisure: Restful activities

• Eg: fishing, shopping, talking on the phone, skateboarding, mountain biking, rock climbing

Describe and give an example of organised sport

• A physical activity that provides active diversion involving bodily exertion and structured competition

• eg: intra school sport, community sport, club sport at local level, world championships

What are the domains of physical activity?

Leisure, household/gardening, occupational/work, active transport

What is frequency

The number of times a person engages in physical activity within a given time frame.