Shared Flashcard Set

Details

WITS Professional Trainer Certification
Lab Studies Chpt 2, 6, 7, 27, 8, 9, 10, 11, 12, 13, 14
39
Fitness
Professional
03/29/2013

Additional Fitness Flashcards

 


 

Cards

Term
Body Composition
Definition

The percentages of fat, bone and muscle in human bodies.

 

Term
%BF - percent body fat
Definition

the percentage of the total body mass that is composed of fat.

%BF = (fat mass/body mass) * 100%

Term
FFM - Fat-free mass
Definition
the mass of the fat-free tissues of the body and often is used synonymousley with the term lean body mass.
Term
FM - fat mass
Definition
the amount of fat, measured in grams, in the body.
Term

Obesity

%BF >38% females

%BF>25% males

34% Americans Obese

34% Americans Overweight (2008)

Definition
condition in which person has excess adipose tissue (a kind of body tissue containing stored fat that serves as a source of energy (lipids) also cushions and insulates the body.)
Term
Obesity
Definition

causally linked with

CAD (coronary artery disease

hypertension

stroke

type 2 diabetes

increased cancer risk

osteoarthritis

degenerative joint disease

abnormal blood lipid profile

menstrual irregularities

Term
Android-type obesite
Definition

male pattern obesity, apple shape - excessive storage of fat in the trunk and abdominal areas.

closely linked with disease/appears to be most dangerous

Term
Gynoid-type obesity
Definition

Excessive fat in the hips and thighs

femaile-pattern obesity, pear shape

Term
WHR - Waist-to-hip ratio
Definition

can be useful tool differentiating gynoid-type and android-type obesity.

Waist curcumference used to classify excessive trunk fat.

Term
Role of Fat
Definition

provide energy

help with temperature regulation

cushion joints

Term
Essential Fat
Definition

women 8-12%

men 3-5%

Term

Chpt 8 

Key Point

 

Definition

prevalence of obesity and overweight is approx 68% in US adults.

Significant health consequences may result

Disease risk more closely related with android-type obesity

Negative outcome with too little body fat too.

Term

BMI - Body Mass Index

Quetelet index

Anthropometric Method

Definition

does not differentiate between fat and fat-free weight

divide weight in kilograms by height in meters squared   

Term
Girth Measurments
Definition

Common measures

waist

abdomen

hips

thigh

Term
WC - Waist circumference
Definition

great than 102cm (40 in) men

great than 88 cm (35 in>) women

increase risk of obesity-related disease

ACSM uses BMI & WC

Term
Skinfold Measurements
Definition

typically within 3.5% of value measured with underwater weighing.

measured right side of body                

avoid measuring after exercise 

Term
Skinfold Sites
Definition

abdomen

triceps

chest

midaxillary

subscapular

supraillac

thigh

Term
Skinfold Equations
Definition

Jackson & Pollock for men

Jackson, Pollock & Ward for women

both use age -- subcutaneous fat changes with age.  As a person ages, proportioanlly less fat is stored subcutaneously (below the skin).

Term
Chpt 8 Key Point
Definition

Skinfold quick & relatively accurate for estimating %BF.  

Girth - WHR & WC can be useful assessing risk of obesity-diseases

BMI useful classifying in overweight & obese categories.

Term
Densitometry
Definition

ratio of its weight to its volume

Density=weight/volume

1. hydrostatic weighing

2. air displacement plethysmography

Term
Hydrostatic Weighing
Definition

criterion method - standard against which other methodologies are compared.

submerged in tank of warm water

Term
Air Displacement Plethysmography
Definition

Bod Pod - body volume estimated while sitting in a sealed chamber.

standard error of estimate 2-4%

Term
Other Body Comp Techniques
Definition

Dual-Energy X-Ray Absorptiometry

Magnetic Resonance imaging & computed tomography

 

Term
Bioelectrical Impedance Analysis -BIA
Definition

Accuracy 2.7% - 6.3% standard error

Factors agem gender etc must be taken into account.

BIA pricinciple that electrical currents flow more easily through more hydrated tissues (muscle) than less (fat).

Term
Muscular Fitness
Definition
the integrated status of muscular strength (maximal force a muscle can generate) and muscular endurance (ability of a muscle to make repeated contractions or to resist muscular fatigue)
Term
Muscular Fitness
Definition

Important in maintaining health

Enhancing athletic performance

Term
ACSM Promotes resistance and strength exercise
Definition

develop & maintain muscle mass

at least 2x/week

Term
Muscular Fitness Test
Definition
  • compared to standards to identify weaknesses in certain muscle groups or muscle imbalances
  • determine baseline
  • show clients progress over time as a result of training
Term
Muscular Strength
Definition
maximal force that can be generated by a specific muscle or muscle group.
Term
Dynamic Testing
Definition
  • involves movement of the body (ex push-up) or an external load (ex bench press)
  • Most common type of strength assessment
  • Does not require special equipment
  • Exercises typically used bench press, lat pull-down & leg press
Term

Key Point - Chpt 9

 

Definition
  • Muscular strength best assessed using resistance requiring maximum resistance with few reps.
  • Muscular endurance assessed using lighter loads with greater # of reps
  • Ideal application evaluate changes in muscular fitness over time
Term

Repetition Maximum Testing

1RM - 1 - repetition maximum

Definition

Safe for most people

Caution when using with older adults, people with cardiac risk, pregnant woment and people with orthopedic concerns.

Term
Multiple repetition maximum -RM
Definition
  • test involve 8-12 reps safely
  • can be used to identify appropriate weight load
  • 10RM weight has shown to be approx 75% of the 1RM weight
Term
Strength Ratio
Definition
  • 1. determine heaviest weight client can lift for 10RM
  • 2.  Convert the 10RM to 1RM by dividing weight load by 0.75
  • 3.  Divide the estimated 1RM by client's body weight to get Strength Ratio
Term
Testing Older Adults
Definition
  • by year 2030 expect 70.3 million (double from 1990) adults age 65 or older
  • Extend active, healthy lifestyles
  • reduce physical frailty in later years
Term
SFT - Senior Fitness Test
Definition
  • used to assess muscular strength & endurance
  • evaluates key physiological parameters (strength, endurance, agility & balance)
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