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HES 201 STUDY GUIDE REVIEW, Study Guides, Projects, Research of Physical Activity and Sport Sciences

Virginia State University (VSU)Physical Activity and Sport Sciences

HES 201 STUDY GUIDE REVIEWHES 201 STUDY GUIDE REVIEW

Typology: Study Guides, Projects, Research

2025/2026

Available from 09/02/2025

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HES 201 STUDY GUIDE REVIEW
1.What is physical fitness?: a physiological state of well-being that
provides the foundation for the tasks of daily living, a degree of
protection against disease and a basis for participation in sports.
2.health related fitness: - the portion of PF which is directed to the
prevention or rehabilitation from, disease as well as the development of
a high level of functional capacity for the necessary discretionary tasks
of life
- components related to health status such as cardiorespiratory,
neuromuscular and functional fitness
- carryout daily tasks with vigor and alertness, without undue fatigue
and with ample energy to enjoy leisure time pursuits and to meet
unseen emergencies
3.Sport-Specific/Performance Related Fitness: - the portion of PF
directed to- ward optimizing athletic performance
- Physical training for a specific task such as recreational sport or job
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HES 201 STUDY GUIDE REVIEW

  1. What is physical fitness?: a physiological state of well-being that provides the foundation for the tasks of daily living, a degree of protection against disease and a basis for participation in sports.
  2. health related fitness: - the portion of PF which is directed to the prevention or rehabilitation from, disease as well as the development of a high level of functional capacity for the necessary discretionary tasks of life
  • components related to health status such as cardiorespiratory, neuromuscular and functional fitness
  • carryout daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet unseen emergencies
  1. Sport-Specific/Performance Related Fitness: - the portion of PF directed to- ward optimizing athletic performance
  • Physical training for a specific task such as recreational sport or job

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  • agility, speed, power, motor skills
  1. what is the purpose of training?: - develop physiological reserves to be able to perform the tasks of the sport to a higher level and with less decay over time than opponents
  • be robust enough to withstand tech/ tact avoiding ingury
  • build motivation, endurance and confidence
  1. Training for health?: - training is a complex process of mixing and sequencing the variables and components of training ( using principles of training like progres- sive overload and rest/recovery) so that client achieves and maintains a high level of functional capacity for the necessary tasks of life.
  2. training for performance: training is a complex process of mixing and sequenc- ing the variables and components of training (using principles of training) so that at competition time, an athlete has maximized the physiological and skill components necessary for optimal performance
  3. unfit--> moderatley trained --> trained--> performance focus:
  4. Identify the 10 questions from Dan John's Intervention that are key to program design: 1. What is your goal? 2.Is this a health or a fitness goal?

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  • standards and gaps must constantantly be assessed ---> this is the basics of program design ---> fitness appraisal and exercise prescprion is based on this ---> meet standards and fill gaps ---> compete with your strengths, work on your weakness
  • notion of the park bench and bust stop ---> periods of time must be spent focusing on the goal, while others should be spent enjoying the process
  • constantly strive for mastery and grace --> this is the basics of program design -->fitness appraisal and exercise prescription is based on this --> movement quality before movement quantity/capacity ---> minimum standard vs policing perfection
  1. what is your goal?: - identify your goal
  • long term and short term
  • make a plan
  • take action
  • see if it is working

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PLAN--> EXECUTE--> REVIEW

  1. HEALTH: a complete state of physical, mental, and social well- being and not merely the absence of disease or infirmity
  2. fitness: the ability to do a task

7 / 35 I would then get them to list these from easiest to hardest. Following, I would get them to focus on the first thing on the list ( easiest one) -once that change has been ingrained, move up to the next item on your list and focus efforts there

  • one by one go through the list
  1. Quadrant: the relationship between the number of qualities and the level of quality needed to be successful in the most typical activities one does
  2. quality: a task, skill, fitness domain that is required for success in an activity and that can be trained and improved
  3. name what each quadrant is like: 1) low qualities and quality ex) gym class
  1. high number of qualities and high level of quality ( collision sports) 3.low number of qualities and low level of quality ( general population) 4.low level of qualities, high level of quality ( elite single movement athletes)
  1. The goal is to....: keep the goal
  2. The training emphasis that category 4 should have?: nutrition,

8 / 35 strength , inefficient exercise

  1. **how would you help someone with the goal:
  • to loose weight>**

10 / 35 we want to compete with our strengths ( focus on weakness to become strength)

  • gaps in training or lack of attaining the basic standards in the fundamentals will become more glaring as the athlete ages
  1. can everyone be an athlete?: "Being fit is one thing. Being an athlete is another. Fitness is the ability to do work. Being an athlete is something quite different. Fitness is what you pass through on the way to a superior physical, mental and spiritual state." - George Sheehan Maybe a bit too strict, but can everyone be an athlete? Think about health vs. fitness goals and what might have to be sacrificed to be an 'athlete.'
  2. Everybody else?: - falls into the 7 categories
  3. category 1: Hypertrophy and mobility training
  • hypertrophy for phasic muscles
  • mobility/ flexibility work for the tonic muscles
  • the body is one piece

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  • realize that training with reasonable reps,sets and loads for hypertrophy mixed with progressive, intelligent mobility work is going to lead to a one piece body movement

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  1. category 4: Strength training; nutrition and caloric restriction; inefficient exercise
  2. category 5: Strength training
  • do the 5 FHM with the appropriate loads and keep the total rep volume under 10 THE 5 fhm:
  • squat
  • push
  • pull
  • hinge
  • loaded carries
  1. category 6: Strength training; hypertrophy and mobility training
  2. category 7: Hypertrophy and mobility training; strength training; nutrition and caloric restriction; inefficient exercise
  3. if you have mobility issues ?: - stretch, yoga(hot yoga)
  • higher temp= higher mobility
  • foam roll hypertrophy training( movement with external load can lead to movements in mobil- ity)
  • strength through range of motion, when someones not mobile,

14 / 35 increase mobility by strength in muscle size

  1. fat loss: - caloric restriction
  • get HR up
  • can not rest for too long
  • fat loss is about energy balance
  1. body comp ( gain lean tissue): - protein
  • surplus
  • hypertrophy training
  1. managing compromises vs managing options: Athlete (Aging Athlete or Q2): Manage Compromises
  • (which quality do I focus on at the expense of others) Example) biceps is a bad choice over squats Everybody else( Q3): manage options
  • choose something, but follow thro on it
  • if client is improving keep doing it
  • everything works... for about 6 weeks then must change it up THE GOAL IS TO KEEP THE GOAL THE GOAL

16 / 35 cardiorespiratory endurance ( progressive exercise test) musculoskeletal fitness( 1RM, max number of pushups) flexibility( sit and reach) body composition( bmi, DEXA, height, weight) balance( one leg stand) Performance related fitness components

  • agility ( illionois aglity test) coordination ( obstacle test)
  • power( vertical jump)
  • reaction time ( light board test)
  • speed ( 40 yard dash)
  1. purpose of physical fitness testing: 1. identification of strengths and weak- ness: use baseline information to develop training program 2.monitoring and evaluation of training progress: before, during, after training programs

17 / 35 3.potential health status indicator: nutritional assessment, abnormal responses( asthma, pain) 4.educational process for the athlete ( depending on the approach of the tester)

  1. why physical fitness testing wont do: - predict performance with certainty: incomplete pic
  • identify talent with certainty: again,incomplete pic
  • motivate individuals- knowledge of status doe not encourage change, depends on the person
  1. testing order: 1. pretest health evaluation and screening 2.body comp and balance 3.cardiorespiratory endurance 4.musculoskeletal fitness 5.flexibility what comes next cant negatively affect what comes next
  2. field/ predictive tests vs lab tests: Valid: does it measure what it says it measures( accurate) -does it give the same measure every time ( consistent and stable),

19 / 35 prediction question:

  • what was the reference to generate the equation
  • what population is the equation applicable to?
  • one takes place in a lab the other does not
  1. pretest instructions: - wear clothes appropriate for exercise
  • do not smoke,eat, drink caffeinated drinks within 2 hours before
  • do not drunk within 6 hours of apt do not engage in hard exercise 6 hours before
  1. preparticipation screening: - get active questionnaire tool used to help see clients who may need to speak to health care provider
  • Do you have a suspected or diagnosed medical condition?
  • Do you currently take any medications? Resting Heart Rate
  • e 100bpm, do not proceed with the active portions of the assessment Resting Blood Pressure
  • SBP is e 160 mmHg and/or the DBP is e 90 mmHg, do not proceed with

20 / 35 the active portions of the assessment Observations

  • Ill
  • Out of breath
  • injury
  • Pregnant
  1. Purpose of a fitness assessment:
  2. joint by joint approach: alternating series of stable segments moving on mobile joints Mobility: what a joint system is capable of doing without an external force Stability: ability of a joint system to maintain position in the presence of change
  3. mobility: what a joint system is capable of doing without external influence
  4. stability or motor control: ability of a joint series to maintain position in the presence of change