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50 Cards in this Set
- Front
- Back
Surgeon general report |
leading medical authority 1996-- 1st to address need for physical activity |
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trainability |
inherited trait to train and improve |
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aerobic capacity tests |
recommended: PACER alternate: 1-mile run & 1-mile walk |
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body composition tests |
recommended: Skin-fold measurement alternate: body mass index (BMI) |
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flexibility tests |
recommended: back saver sit and reach (hamstrings) shoulder stretch (shoulders) trunk lift (back muscles) |
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muscular endurance and strength tests |
recommended: abdominal curl-up (abs) push ups (upper body) alternate: pull ups (upper body) modified pull ups (upper body) flexed arm hang (upper body) |
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physical activity |
body movement via skeletal muscle contraction increases energy expenditure |
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physical fitness |
product of physical activity to perform |
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physiological fitness |
nonperformance component of physical fitness |
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health related physical fitness |
components of physical fitness related to good health |
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skill related physical fitness |
components of physical fitness related to enhanced performance and motor skills |
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Factors that affect fitness test performance: |
lifestyle (nutrition, sleep) genetics trainability environment (humidity, temperature) maturation
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lean weight |
organ muscle bone tissue |
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fat weight |
fat tissue |
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overweight |
when weight is excess to recommended limits of body type |
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overfat |
poor health b/c high fat:lean ratio |
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measuring body comp. methods |
hydrostatic weighing skinfold BMI BOD POD |
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flexibility |
measure of ROM of a joint(s)
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flexion |
decreasing angle with movement
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extension |
increasing angle with movement |
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muscular endurance |
ability to overcome gravity at least 2 times |
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muscular strength |
ability to overcome gravity ONCE |
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test battery |
combination of multiple subtests into a single, more complex measure |
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most popular test |
fitness gram |
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2nd most popular test |
presidents challange |
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pedometers |
measure steps taken |
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risk stratification |
layering risks |
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ACSM |
american college of sports medicine |
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hand grip dynamometer |
measures grip strength |
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PAR-Q |
physical activity readiness questionaire "medical history" |
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blood pressure |
pressure in arteries |
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systolic BP |
during contraction |
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diastolic BP |
during filling/relaxation |
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gullick tape |
used to measure waist-to-hip ratios |
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older adult fitness test |
30 chair stand arm curl 6 minute walk 2 minute step chair sit and reach back scratch test 8 foot up and go |
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PACER |
progressive aerobic cardiovascular endurance run 20m(current 15m) flat area, cd stuff, score sheet and pencil 1st miss count, 2nd miss OUT |
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skinfold measure : triceps |
bent 90 degrees find midpoint relax arm vertical fold and gently giggle pinch with caliber measure to nearest mm |
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skinfold measure : calf |
find mas gurth vertical fold medial side with knee at 90 deg. gently giggle pinch with caliber mensure to nearest mm |
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BMI measuring |
weight/height |
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back saver sit and reach |
one leg at a time remove shoes, square hips one knee bent flat on floor one knee straight flat on box fist distance b/w legs, hands stacked 3 reaches, hold on 4th measure nearest 1/2 inch (12 in max) |
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shoulder stretch |
touch fingers together behind back/over shoulder under-pam up over-palm down y/n or measure overlap/distance apart
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trunk lift |
lie flat, eye kept down, feet on floor 2 trials slow movements (12 in max) |
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curl up |
5-9 yrs: 3in older: 4.5in knees bent 140 deg. feet flat, palms touch mat every rep head touch mat (75 max) |
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push up |
hand unders schouders, feet: ball of foot, straight back, 90 deg. 1st miss count 2nd miss OUT (no max) |
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pull up |
palms face away full extension, no swing 1st miss count 2nd miss OUT |
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modified pullup |
overhead grip |
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flexed arm hang |
chin above bar palms out measure max # seconds |
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strength |
force or muscle(s) |
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order of testing by ACSM |
resting cardiorespiratory endurance muscular endurance and strength flexibility |
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reading component of blood pressure cuff |
sphygmomanometer |