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Module 2 Exam
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- 1ways to mitigate injurywarm-up: slow increase of HR and body temperature; helps with O2 dissociation and speeds up enzymes, increases ROM, and lowers the risk of dysrhythmias
cool-down: slow aerobics, then stretching; to maintain venous return to heart, dissipation of body heat, more rapid removal of lactate, stabilize epinephrine levels after exercise, reduced risk of hypotension and dizziness - 2specificity principle of trainingthe body adapts to the type and amount of stress placed on it
SAID Principle
S - specific
A - adaptations to
I - impose
D - demands - 3reversibility principle of trainingthe body will return to its original homeostatic state when the amount of physical stress is removed for a specific time
if you don't use it, you'll lose it
50% of fitness improvements can be lost within weeks - 4individuality principle of trainingeach individuals body adapts to exercise differently
reasons: genetics, anatomical structure, gender, age, training status, program adherence, work ethic, etc. - 5progressive overload principle of trainingplacing increasing amounts of stress on the body leads to adaptations that improve fitness (gradually build up our tolerance to exercise)
balance of stress and recovery is key
arguably the most important principle of training
example) Milo of Croton, grows with the bull - 6stimulus-fatigue-recovery-adaptation General Adaptation Theory
- 7overtrainingoccurs when a person exceeds their body's ability to recover from strenuous exercise, causing spiraling decline in overall wellbeing
can take upwards of a year to recover, only cure is rest - 8cardiorespiratory systemresponsible for supplyign oxygen to the muscles druring exercise
superior vena cava
right atrium
tricuspid valve
right ventricle
pulmonary valve
pulmonary artery
lungs
left atrium
left ventricle
aorta
rest of the body
- 9pulmonary systemcardiac output and blood flow increases while pulmonary vacular resistance decreases
- 10graded exercise testing responses and adaptations to exercisexx
- 11steady-state exercie responses and adaptations to exercisexx
- 12contraindications to cardiovascular training (reasons to stop a test)- onset of angina or angina-like symptoms
- drop in SBP of greater than or equal to 10 bpm with an increase in work rate or if SBP drops below the value obtained in the same position prior to testing
- excessive rise in BP: SBP greater than 250 mmHg and/or DBP greater than 115 mmHg
- dyspnea, wheezing, leg cramps, or claudication
- signs of poor perfusion: light-headedness, confusion, ataxia, pallor, cyanosis, nausea, or cold and clammy skin
- failure of HR to increase with increased exercise intensity
- noticeable change in heart rhythm by palpation or auscultation
- subject requests to stop (volitional exhaustion)
- physical or verbal manifestations of severe fatigue
- failure of testing equipment - 13Queen's College step testsubmaximal field test that predicts VO2
box height of 16 1/4 inches tall
a metronome set to 96bpm for men and 88bpm for women
up (right), up (left), down (right), down (right) for 3 minutes
15-second radial recovery pulse
cooldown in place for 2-3 minutes - 14bruce protocol for graded exercise testmaximal test that predicts VO2max
3-minute stages
recording of HR at the end of each minute
recording of RPE at the end of each stage
gradual increase in speed and grade with each stage - 15astrand-rhyming cycle ergometer testsubmaximal test that predicts VO2 using steady-state HR
determine workload
workload = resistance (kg) x flywheel distance (m) x RPM
metronome set to 50 bpm
after warm-up, increase resistance to pre-determined value, set timer, cycle at this workload for 6 minutes
record HR at the end of each minute
after 2 minutes HR needs to be within 125 and 170 bpm, if not, increase workload
minute 5 and 6 must be steady state HR
use chart, and age adjustment factor - 16YMCA cycle ergometer testsubmaximal test to predict VO2max using maximal power output at an age-predicted maximum HR
perform two-four 3-minute stages with gradually increasing resistance
HR must stay withing 110 bpm and 85% of their age predicted max HR
use graph with vertical and horizontal lines - 17FITT-VP principlefrequency: number of days/week or number of exercise bouts/day
intensity: % of VO2max, % of max HR, %1RM, RPE
time: number or min of exercise/day or bout, total caloric expenditure, total reps and sets
type: mode of exercise, resistance vs endurance training
volume: a combination of frequency, intensity, and time; MET minutes/week, kcals/week, steps/day
progression: should be gradual, increase exercise intensity 5-10 minutes every 1-2 weeks, no more than 10% increase - 18RPE scalesBorg - 6-20 scale
OMNI - 0-10 scale with pictures - 19maximal testing advantages and disadvantagesadvantages: more accurate VO2 max
disadvantages: require full-out exertion - 20submaximal testing advantages and disadvantagesadvantages: better for elder populations as most are non-weight bearing, don't require full-out exertion
disadvantages: not as accurate as maximal testing - 21recommended frequency of exercise?there is no one-size fits all
typical is:
3-5 days/week
150 min/week moderate intensity or 75 min/week vigorous intensity
type A, B, C, D - 22Type A exercisesendurance exercises requiring minimal skill or physical fitness to perform
examples) walking, water aerobics - 23Type B exercisesvigorous-intensity endurance exercises requiring minimal skill
example) running or spinning - 24Type C exercisesendurance activities requiring skill to perform
example) cross-country skiing, in-line skating - 25Type D exercisesrecreational sports, increased enjoyment level, distraction from physiological feedback
example) tennis, basketball - 26interval trainingbroadly defined as when a period of intense activity is interspersed with a period of low to moderate activity
flexible and can be customized - 27long HIIT2-3 minutes
1-2 work to rest ratio
passive recovery - 28short HIITless than 45 seconds
1-4 work to rest ratio
active recovery - 29RST (repeated sprint training)3-7 second sprint
less that 60 seconds rest
active recovery - 30SIT (sprint interval training)greater than or equal to 20 seconds on
2-4 minutes passive recovery - 31suggested exercise volume due to association with decreased rates of CVD500-1000 MET min/week
1,000 kcals/week
7-8k steps/day
equivalent to roughly 150 minutes/week of moderate-intensity - 32absolute intensitycaloric expenditure - kcal/min
oxygen uptake - VO2
heart rate - HR
metabolic equivalents - METs - 33relative intensityheart rate based: % HR Max or % HRR
VO2 based: %VO2 or % VO2R
MET based: % METs - 34HR method for intensitytarget HR = HRmax x % intensity desired
- 35HRR method for intensitytarget HR = [(HRmax - HRrest) x % intensity desired] + HRrest
- 36VO2 method for intensitytarget VO2 = VO2max x % intensity desired
- 37VO2R method for intensitytarget VO2R = [(Vo2max - VO2rest) x % intensity desired] + VO2rest
- 38MET method for intensitytarget MET = [(VO2max)/3.5] x % intensity desired
- 39Tanaka HRmax formulaHRmax = 208 - (0.7 x age)
- 40effect of environment on exercise abilitycold vs heat effects blood flow and body temperature
- 41effect of medication on exercise abilitysome medications may mess with motivation, heart rate, restoration rate
- 42how can exercise improve body compositioncan gain more muscle and lose fat
- 43how do we lose weight? what happens to fat cells during this process?when a person undergoes dietary caloric restriction, the size of the fat cells decrease but the number of fat cells does not
- 44what is metabolic rate?the energy required to maintain vital body function
- 45strategies for weight loss- slower weight loss is more beneficial to body composition as well as metabolic risk factors
- lose around 1-2 lbs/week
- promote lifestyle change - 46perceived barriers to weight lossbiological - genetics
behavioral - motivation, social support, career
environmental - 47metabolic equations applied to weight losskcal/min = absolute VO2 x 5 kcal/L
1 lb fat = 3500 kcal - 48the optimal Ex Rx should address the following health-related physical fitness components:cardiorespiratory firntess (aerobic)
muscular strength and endurance
flexibility
body composition
neuromotor fitness
Acronym: Carly Must Find Broiled Nuts - 49neuromotor trainingexercise that incorporates various motor skills, including balance, coordination, gait, agility, and proprioceptive training
especially important in older adults for functional maintenance - 50adaptationschange in structure and function of a system that results in an improved ability to maintain homeostasis during stressful conditions
- 51What was the Bulgarian Style of Training?a method of training that called for lifting 3x/day for three different skills
led to severe overtraining syndrome and depression in the Bulgarian Olympic team - 52What is meant by undulating progression?when forming an exercise routine, it can be helpful to increase, decrease, increase, decrease intensity or duration to see better results
- 53How do you solve for target weight?target weight = lean body mass / (1.0 - target body fat percentage)
- 54calories in: carbohydrates (1/3) protein (1/3) fat (1/3)calories out:
exercise (20-30%)
food digestion (10%)
RMR/BMR (60-75%) - 551 watt =6.12 kgm/min
- 561 mph26.8 m/min
- 571 L/min of O25 kcal/min
- 581 inch2.54 cm
- 592.2 lbs1 kg
Información
- Descripción
- Exam on Wednesday 10/25/22
- Creado por
- Sarah O'Daniel
- Visitas
- 6
- Valoración
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