Designs Exam 3: Textbook Review Questions

Is it safe to give 1-RM tests to children and older adults?

Yes, just make sure to focus on technique and give them plenty of familiarization trials

Identify 3 sources of measurement error for muscular fitness testing. What can you do to control these potential errors?

1. Client factors - experience, sleep, nutrition 2. Equipment - should use constant-resistance machines 3. Technician skill - knowledgeable about proper lifting and spotting technique 4. Environmental factors - room temp and humidity, crowdedness

Describe the recommended procedures for administering 1-RM strength tests.

1. Have client warm-up - 5-10 reps of exercise at 40-60% of estimated 1-RM 2. During a 1 min rest, have client stretch the muscle group, then have them complete 3-5 reps of the exercise at 60-80% of estimates 1-RM 3. Increase weight conservatively and have client attempt 1-RM lift 4. If successful, have client rest 3-5 min before attempting next weight increment 5. Repeat until client is unable to complete the lift 6. Record 1-RM values as maximum weight lifted for last successful trial

Name three general types of resistance training. Which one is best suited for physical therapy rehabilitation programs?

1. Isometric - best for PT rehab to prevent atrophy 2. Dynamic - concentric and eccentric 3. Isokinetic - constant velocity, accommodating resistance

Why are flexibility tests included in most health-related fitness test batteries?

Adequate levels of flexibility are required for maintenance of functional independence and performance of ADLs Flexibility has been thought to be associated with musculoskeletal injuries and low-back pain, BUT this hasn't been substantiated

How do age, gender, and PA level affect flexibility?

Age: typically lose flexibility as we age Gender: girls are typically more flexible than boys PA level: typically, the more PA you are, the greater your flexibility

Is the modified sit-and-reach test more valid that the standard for assessing hamstring and low back flexibility?

Both are moderately valid measures of hamstring flexibility and poor measures of low-back flexibility

Why are strength test scores typically expressed relative to the client's body mass?

Allows you to compare between individuals and across changes in BM and %BF

Describe 2 tests that can be used to assess the functional strength of older adults.

Arm curl test - client completes as many repetitions as possible in 30 sec, 1 trial Chair sit-to-stand test - with arms crossed over chest, have client rise to a full standing position then return to seated; as many repetitions as possible in 30 sec, 1 trial

For certain clients, you may choose not to administer 1-RM strength tests. Describe how you could obtain an estimate of their strength instead.

Brzycki (1993) - 1-RM estimation for weight lifted (2-10 reps, 1 set) - 1-RM estimation for weight lifted in 2 submaximal sets Use average number of reps and %1-RM values table to estimate client's 1-RM

Describe one theory of DOMS. What can you instruct your client to do to help prevent and relieve muscle soreness caused by resistance training?

CT damage: DOMS results from disruptions in CT of muscle and its attachments, such as degradation of collagen Skeletal muscle damage (EIMD): DOMS results from myofibril tears > decreased force production, increased passive tension, increased muscle swelling and soreness Armstrong's model: structural proteins and CT are damaged > cell permeability is altered > influx of calcium ions > activates enzymes that degrade the sarcolemma > attracts histocytes and mast cells > accumulation of other substances activates pain centers Acute inflammation: DOMS is caused by acute inflammation in response to muscle cell and CT damage > activation of pain receptors

Describe how RPEs can be used to prescribe and monitor intensity of aerobic exercise.

Can be used in combination of HR to monitor and adjust intensity 10-point scale - Moderate intensity: 5-6 - Vigorous intensity: 7-8 Use corresponding RPE and MET values from GXT to set training intensities RPEs between 12 and 16 closely approximate 40-84% HRR

Describe two tests that indirectly measure the flexibility of older adults.

Chair sit-and-reach: client extends 1 leg w/ ankle dorsiflexed to ~90* > with hands together, client bends forward at hip joint as far as possible > take the best of 2 trials Back scratch test: client reaches 1 hand over their shoulder and the other around and up the middle of the back > record distance between fingers (+ = overlap, - = gap)

During dynamic movement, why does muscle force production fluctuate throughout ROM?

Change in mechanical and physiological advantage as the limb moves through its ROM > greatest resistance is equal to the maximum weight that can be moved at the weakest point in the ROM

Explain two methods that an advanced weightlifter can use to completely fatigue a targeted muscle group.

Compound sets = 2 consecutive exercises that target the same muscle group Tri sets = 3 consecutive exercises that target the same muscle group Super sets = agonist-antagonist, repeat

How do constant-resistance, variable-resistance, accommodating-resistance, and free-motion exercise machines differ?

Constant-resistance = external resistance remains the same throughout the ROM Variable-resistance = resistance changes through ROM due to levers, pulleys, and cams Accommodating-resistance = fluctuations in muscle force throughout ROM are matched by an equal counterforce as the speed of limb movement is kept at a constant velocity; a.k.a. isokinetic machines Free-motion = have adjustable seats, lever arms, and cable pulleys for exercising muscle groups in multiple planes

What is the difference between continuous and discontinuous aerobic exercise training? Give examples of each.

Continuous = one continuous aerobic exercise bout performed at low to moderate intensities without rest intervals - e.g. walking, jogging, cycling, aerobic dance Discontinuous = several intermittent low to high intensity exercise bouts interspersed w/ rest periods - e.g. interval training, treading, spinning, circuit resistance training

What are the essential elements of a client case-study?

Demographic factors Medical history Lifestyle assessment Physical examination Laboratory tests Physical fitness evaluation

Identify and briefly describe three direct methods for measuring static flexibility.

Goniometer - tool that measures joint angle at extremes of ROM Flexometer - measures ROM in relation to downward pull of gravity on dial and pointer Inclinometer - measures angle between long axis of moving segment and the line of gravity

What neural adaptations account for initial strength gains during resistance training? When are these changes most likely to be observed during the time course of resistance training?

Increasing activation and recruitment or motor units, decreasing cocontraction of antagonist groups, increases rate of firing, decreased cortical inhibition, increased corticospinal activity, etc. Take place during first 2-8 weeks of initial conditioning stage

Describe how your clients can use the talk test to monitor exercise intensity during their aerobic exercise workouts.

If able to pass talk test: Within the accepted guidelines for exercise prescription If fail: At intensities that exceed prescribed level

What is the recommended frequency of activity and exercise for improved health benefits? For improved cadiorespiratory fitness?

Improved health benefits: MIPA 5 days/wk - Multiple 10 min bouts of exercise is ok Improved CR fitness: MIPA to VIPA for at least 3 days/wk

What are the health benefits of resistance training?

Improved strength and muscular endurance Build bone mass Decreases # and fear of falling Lower BP of hypertensive individuals Reduces %BF Prevents development of low back syndrome Increases ability to perform in ADLs, engage in PA leisure activities, and maintain functional independence

Explain what causes the exercise-induced hypertrophy resulting from resistance training. In the time course of a resistance training program, when is this morphological adaptation most likely to occur?

Increase in total amount of contractile proteins, number and size of myofibrils, and amount of connective tissue surrounding the muscle - Type II fibers show greater increases in size than Type I (2x) Hypertrophy is reaches observable amounts around 4-6 weeks of training (for untrained adults)

Describe how you can increase training volume for advanced strength training and hypertrophy programs.

Increase number of exercises performed for each muscle group/session, number of reps, or number of sets

Describe the potential effects of resistance training on bone health.

Increases bone mineral density (esp. lumbar spine and femur) with the greatest changes at the site of muscle origin and insertion > may slow decline of bone loss Increases size and strength of ligaments and tendons > increases joint stability

Name the three stages of a cardiorespiratory exercise program. For the average individual, what is the typical length of each stage?

Initial conditioning - 1-6 wk Improvement - 16-32 wk (4-8 mo) Maintenance - rest of their lives

Compare the health benefits of aerobic interval training, sprint training, and continuous moderate-intensity exercise training programs.

Interval training = repeated series of exercise work bouts interspersed with rest or relief periods > Similar or larger increases in maximal aerobic capacity and insulin sensitivity when compared to continuous MIPA > HDL-C, %BF changes, and BP > Higher RPE and perceived enjoyment > Broader applications to non-athletes, sedentary, and clinical populations Sprint training = iterative combinations of 30 sec maximal exertion sprints and extended (~4 min) recovery interludes > Similar or larger increases in maximal aerobic capacity and insulin sensitivity when compared to continuous MIPA

Name two methods for assessing static strength and muscular endurance.

Isometric dynamometers Cable tensiometers Strain gauges

Identify and explain how morphological factors affect joint ROM.

Joint geometry: triaxial joints allow for greater ROM than uniaxial, biaxial, and nonaxial joints Soft tissue contributions: - Joint capsule (47%) - Muscle and fascia (41%) - Tendons and ligaments (10%) - Skin (2%)

Describe three periodization models. How do they differ?

Linear periodization = training intensity increases, volume decreases Reverse linear periodization = training intensity decreases, volume increases Undulating periodization = Constant and random changes in intensity and volume > stimulus is constantly changing > no plateau

What are the limitations of using HR methods to monitor intensity of aerobic exercise?

May lead to large errors in estimating relative exercise intensities for some people, especially if HR is estimated HR differs based on exercise mode --> client's RPE may differ at same submaximal HR Medications, emotional states, and environmental factors can affect HR

Describe the ACSM guidelines for designing resistance training programs for healthy adults. What modifications are necessary when planning for children and older adults?

Muscle strength and mass: 60-80%1-RM, 8-12 reps, 2-4 sets, 2-3 nonconsecutive days/wk, 8-10 exercises Muscular endurance: </=50%1-RM, 15-25 reps, </= 2 sets, 2-3 nonconsecutive days/wk, 8-10 exercises Children: <80%1-RM, 8-15 reps, 2-3 sets, 2-3 nonconsecutive days/wk, 8-12 exercises Older adults: 8-15 reps (8-15RM), 2-3 sets, 2+ nonconsecutive days/wk, 8-10 exercises

Describe how the basic exercise prescription for strength training and muscular endurance differ.

Muscular endurance programs are at a lower intensity, higher reps, fewer sets, and shorter rest intervals

Do sit-and-reach tests yield valid measures of hamstring and low-back flexibility?

No - only moderately related to hamstring flexibility and poorly related to low-back flexibility

Define sarcopenia and dynapenia. Identify muscle morphological and neurological mechanisms responsible for dynapenia.

Sarcopenia = age-related losses in muscle mass Dynapenia = age-related loss in strength - Morphological: muscle architecture, fiber type transformations, electrocontractile coupling - Neurological: supraspinal drive, coactivation of antagonist muscles, muscle synergism, maximal spinal cord output

What is the major advantage of isokinetic training compared to traditional forms of resistance training?

Overcomes problems associated w/ constant- and variable-resistance machines Can be used to increase power, strength, and endurance Little or no muscle soreness

What target caloric thresholds are recommended by ACSM for aerobic exercise workouts and weekly caloric expenditure from physical activity and exercise?

Per workout: 150-400 kcal Weekly: 1000 kcal

Describe two methods of varying sets for advanced strength training programs.

Single set vs. multiple sets (e.g. pyramiding) Complete 1 set of 3 different exercises that target the same muscle group According to Peterson et al. (2014), advanced lifters should lift an average of 8 sets per muscle group

Explain how the specificity, overload, and progression principles are applied in the design of resistance training programs.

Specificity: development of muscular fitness is specific to the muscle group that is exercised, the type of contraction, and the training intensity Overload: must overload the muscles in order to see strength and endurance gains Progression: must periodically increase training volume or total amount of work performed in order to continue overloading the muscles

In terms of the specificity principle, explain why a single test cannot be used to adequately assess your client's overall strength. Minimally, what muscle groups should be tested to evaluate overall strength?

Strength and endurance are specific to the muscle group, type and speed of muscular contraction, and joint angle being tested Minimum: measure abdominal, lower extremity, and upper extremity strength

Why is it important to assess muscle balance?

Strength imbalance between opposing or contralateral muscle groups may compromise joint stability and increase risk of musculoskeletal injury

How does the talk test differ from the counting talk test?

Talk test = measure of client's ability to converse comfortably while exercising; based on relationship between exercise intensity and pulmonary ventilation Counting talk test = measure of client's ability to count while exercising relative to rest; based on relationship between exercise intensity and pulmonary ventilation - MIPA: 30-40% CTTrest - VIPA: 40-50% CTTrest

What will you tell your clients if they ask about supplementing their resistance training with creatine?

Theory: creatine enhances training volume and decreases rest time > greater physiological adaptations No evidence that long-term use adversely affects the kidney, liver, or cardiovascular function/markers Overall: It is safe for the client to take creatine supplements, although its effects on physiological adaptations varies between individuals; creatine's effects can be maximized if used in combination with whey protein supplements

Describe three tests that can be used to evaluate lumbar stability.

Trunk extension: client lies prone w/ lower body secured to test table and upper body extended over edge of table > time how long client can hold horizontal position w/ arms crossed over chest > stop timing when upper body comes in contact w/ the floor Trunk flexion: client sits on test bench w/ movable back support set at 60 degree > time how long client can maintain position after back support is removed > stop timing when client falls below 60 degree angle Side bridge: client is in side-lying position on mat w/ elbow underneath shoulder and legs extended > client lifts hips off the mat and holds for as long as possible > stop timing when hips come in contact w/ mat

Identify the test items recommended by ACSM for assessing your client's upper and lower body strength.

Upper body strength: Bench press equipment Lower body strength: Leg press machine