NCSF CPT Unit 1 Lesson Two- Health and Performance Components of Fitness
Provide at least three dietary factors identified in the lesson that can have a direct impact on obesity and related health risks.
over-sufficiency (excess caloric intake), high in sugar and processed carbohydrates, high in saturated fat, low in potassium and high in sodium, low in fruits or veggies, exessive red/processed meat consumption, low in water, high in alcohol
diet factors associated with obesity and specific health risks;
over-sufficiency-excess caloric intake, high in sugar and processed carbs, high in saturated fat, low in potassium and high in sodium, low in fruits/veggies, excessive red/or processed meat consumption, low in water, high in alcohol
performance related fitness
power, speed, balance, coordination, agility
are specialized organelles within connective tissue that communicate with the brain to optimize balance and stability during movements.
proprioceptors
power
rate at which work is performed - (force x velocity) = (force x distance/time) = (work/time); training focuses on acceleration rather than the total resistance moved
low measures of VO2 max
risk factor for heart disease, diabetes, and obesity
is indicated by a loss of muscle mass and a reduction in fast-twitch muscle fibers; notably diminishing musculoskeletal function.
sarcopenia
proprioceptors
special organelles located in connective tissue that provide sensory input to the CNS from receptors that relay body and positional movement; allow for physical awareness of the body's position in space
stability
synergistic ability of muscles, nerves, proprioceptors, and connective tissues to maintain body segment positioning and offset disruptive forces
coordination
the ability to control and use multiple body parts and/or senses in a synergistic and efficient fashion to perform complex/high-speed motor tasks; synonymous with neural efficiency
balance
the ability to manage forces which act to disrupt stability; high balance translates to more efficient movement, posture and bodily control (especially at high speeds) Needed for sport participation, activities of daily living, and to reduce the risk for injury/falls
Agility
the ability to perform rapid, whole-body movements with change(s) of velocity/direction in response to analysis of the environment Not synonymous with change of direction (COD) proficiency as it requires both motor and data processing efficiency
fat-free mass
tissue completely free of fat in any endogenous form
obesity
unhealthy quantity of fat mass relative to lean mass or weight; may be defined as an excess %BF based on sex or by body mass index (BMI)
VO2max declines at a rate of a% every year upon reaching adulthood and is reduced at an even faster rate following ~45 years of age.
~1%
health related fitness
cardiorespiratory fitness, muscular endurance, muscular strength, flexibility, body composition
is considered the most important health-related component of fitness due to its link with mortality.
cardiovascular fitness
normal-weight obesity
classification indicated by normal weight in relation to population norms, but a high %BF (e.g., skinny fat)
speed
expressed as the time to perform a movement in a single direction; the rate of positional change over a distance in a measured period of time, Depends on neural recruitment patterns, adequate muscular fitness, stability, dynamic balance and flexibility, Often considered the most valued measure of performance in sports, Relevant to function as increased gait speed = lower risk for falling/fractures among the elderly
HRCF (Health Related Components of Fitness)
factors that impact general health and risk for disease/injury
PRCF (Performance Related Components of Fitness)
factors that impact performance outcomes and independence among older adults (e.g. the risk for falling and fractures)
Essential Fat
fat in the organs, bones, etc
Intramuscular Fat
fat inside the muscle fiber
Subcutaneous Fat
fat located below the skin
Visceral Fat
fat surrounding the organs
powerful over the lifetime
functional aging, prolonged independence and a reduced risk for debilitating sarcopenia
strength balance
functional strength ratio of opposing muscle groups across a joint: also referred to as agonist/antagonist muscle or muscle balance ratio
Fitness requires a regimented program that emphasizes specific physical components while a simply requires routine physical activity.
health
sarcopenia
indicated by a loss of total skeletal muscle mass, particularly a reduction in fast-twitch muscle fibers which diminishes function
flexibility
indicated by the ability of a muscle to move through a range of motion (ROM) at a single joint in a single plane; independently measured at specific joints
body composition
indicated by the ratio of fat mass to fat-free mass (FFM) within the body, often expressed as a percentage of body fat
high measures of VO2 max
linked with improved quality of life and a longer lifespan
V02 max
measure of CRF as indicated by maximal O2 use - quantified by ml of O2 per kg of BW per min of work (ml/kg/min)
muscular endurance
measure of contractile force decline over time; allows for prolonged force for an extended period
muscular strength
measure of maximal contractile force production; allows for maximal force during a single effort
closed skills
motor skills performed in a stable or predictable environment, such as making a free-throw shot in basketball
open skills
motor skills that require reaction to changes in an unpredictable environment, such as juking an opponent in soccer
muscular fitness impacts
movement capabilities joint health risk for injury posture stability functional decline
Provide at least three factors identified in the lesson that muscular fitness affects that can have an impact on overall health.
movement capabilities, joint health, risk for injury, posture, stability, functional decline
fat mass
adipose, intramuscular storage and essential fat
VO2max declines
at a rate of ~1% per year upon reaching adulthood (greater after 45 years old)
lean mass
bones, ligaments, tendons, internal organs, and muscles (essential fat in bone marrow/organs = small amount of fat)
health risk is determined by the
% of fat mass in the body, NOT the absolute quantity of fat.
identify the health-related components of fitness
Cardiorespiratory fitness, muscular strength, muscular endurance, flexibility and body composition
Identify the performance-related components of fitness.
Power, speed, coordination, balance, and agility
mobility
The ability to move cooperative body segments through a full, unrestricted ROM without undesirable changes in biomechanics; multiple joints are used rather than one
