DPT 706 Exam 3
What is heart failure?
Cardiac output can't keep pace with venous return and ejection fraction
Which has more adaptations to exercise training: Cardiovascular or Pulmonary system?
Cardiovascular by far
The workouts in the competition phase of periodization are _____ volume, ____ intensity
Low volume, high intensity (with an emphasis on interval training)
What do patients with endocarditis typically have?
MSK symptoms initially Ex: Arthritis, LBP, and general weakness in one or more joints
What is the difference between a macrocycle, mesocycle, and a microcycle in periodization?
Macrocycle: Long-term, usually a year Mesocycle: Medium term, usually several weeks to 2 months Microcycle: Short term, usually a week or two
Which is a more complex measure: Overfat or overweight?
Overfat (you can think of overfat in association with percent body fat. Overweight is just BMI)
What are the 3 parts measured by bioelectric impedance?
-FFM -Body density -Percentage of body fat Note: This is because electric current flow relates to the quantity of total body WATER
What are two ways of doing a direct measurement for body composition assessment?
-Chemical Analysis -Dissection
What is BMI for overweight?
25.0 - 29.9
What are 3 common exercise systems that train muscles to become stronger?
-Progressive-resistance weight training -Isometric training -Isokinetic training Note: ENDURANCE TRAINING IS NOT ONE OF THESE
Average prescription for people in NCs is _____
$14/month
How much did the US spend in 2008 on obesity medical costs?
$147 billion
Obesity-related absenteeism costs ________ in lost work
$4 - 6 billion ($80 - 130/obese person)
What is the siri equation?
% body fat = (495/body density) - 450
When should you you measure under-recovery?
*As soon as they get out of bed*
What is physical activity defined as?
*Generalized body movement* produced by muscle action that *increases energy expenditure* NEAT (Non-exercise activity thermogenesis)
What percentage of U.S. adults do not engage in any regular physical activity?
*Greater than 60%* (> 60%)
Internally, what makes the set point theory happen?
*Internal adjustments that affect food intake and regulatory thermogenesis* resist change and conserve/replenish body fat
What is exercise defined as?
*Planned*, structured, repetitive, and purposeful physical activity
What is plyometric training characterized by?
*Rapid muscle stretching followed by shortening* (like you're jumping)
How should one take girth measurements?
-"no daylight, no compression" -*Take duplicate measurements at each site and average the scores* -Analyze patterns of fat deposition
What are some ways you can estimate training intensity?
-% VO2max (this is probably the hardest to use) -% HR reserve -% Max HR -Perception of Effort (RPE) -Lactate Threshold
What are some considerations you should make with body fat?
-% of body mass composed of fat -Distribution or patterning of fat at different anatomic regions (note: what kind of obesity is this person? Central-type? Android-type? Peripheral-type? Gynoid-type?) -Size and number of individual fat cells
What are some exercise-induced indicators of CHD?
-Angina Pectoris (chest pain) -ECG disorders
What kinds of measurements does a DEXA reading provide?
-Bone mineral content -Total fat mass -Free Fat Mass (FFM)
Patients with severe pulmonary disease require...
-Brief bouts of INTERVAL exercise (with good amount of rest) -Exercise at least once daily
What is health-related physical fitness defined as?
-CV fitness -Body composition -Abdominal muscular strength and endurance -Low back/hamstring flexibility
What are current trends for safe resistance training in children?
-Concentric-only muscle actions -*High repetitions and low resistance* TAKE OUT THE ECCENTRIC COMPONENT COMPLETELY
How does aging affect the nervous system?
-Decrease in the number of spinal cord axons -Decrease in nerve conduction velocity
What are some limitations in isometric training?
-Difficulty in monitoring exercise intensity and training results
What are 2 basic methods for body composition assessment?
-Direct measurement (by chemical analysis or dissection) -Indirect estimation (by hydrostatic weighing, anthropometric measurements, and other simple procedures including body stature and mass)
What are some contributing factors for obesity?
-Eating patterns and eating environments -Food packaging -Body image -Variations related to resting metabolic rate (things like diet-induced thermogenesis, level of figeting, basal body temperature, etc.)
What are four common factors in depression?
-Family situation -Pessimistic Personality -Health Status -Other Psychological Disorders EXERCISE CAN HELP DEPRESSION!!!!!!
What are some primary contraindications for stress testing?
-Frequent or complex ventricular ectopic beats -Neuromuscular or musculoskeletal disorders -Pregnancy (complicated or in the last trimester)
What kinds of comorbidities are involved with obesity?
-Glucose intolerance -Insulin resistance -Dyslipidemia -Type 2 diabetes -Hypertension -Elevated plasma leptin concentrations -Increased visceral adipose tissue -Increased risk of CHD and some cancers
What are two things that maintaining weight loss would result in?
-Greater muscle strength -More physical activity
What dietary changes result in obesity?
-Higher energy density due to greater fat and *added sugars* -Greater saturated fat -Reduced complex CHO and dietary fiber intake -Reduced fruit and vegetable intake
What are two ways of doing an indirect measurement for body composition assessment?
-Hydrostatic Weighing -Anthropometric Measruements
What is some symptoms of the sympathetic form of overtraining?
-Hyperexcitability -Restlessness -Impaired exercise performance
What are some endocrine changes that are results of aging?
-Impaired glucose tolerance (which leads to Type 2 Diabetes) -Thyroid dysfunction from lowered pituitary gland release of thyrotropin -Alterations in the hypothalamic-pituitary-gonadal axis leads to menopause and andropause
What are some pulmonary adaptations to exercise training?
-Improvements in VO2max with training (which will *increase your maximal exercise minute ventilation (Ve)) -Improved ability to sustain high levels of submaximal Ve -Reduced ventilatory equivalent for oxygen in submaximal exercise (meaning you're not doing as much work breathing at submaximal exercise because you're more efficient at getting O2 through the body)
What are some benefits of isometric training?
-Improves strength when the applied isometric force covers 4 to 5 joint angles through ROM -Works well in orthopedic and PT applications that isolate strengthening movements during rehab
How does resistance training cause hypertrophy?
-Increase in the amount of contractile proteins -Increase # and size of myofibrils per muscle fiber -Increase amounts of connective, tendinous, and ligamentous tissues -Increase quantity of enzymes and stored nutrients
What are the 3 approaches to increasing overload/intensity of a workout?
-Increase load -Increase reps -Increase speed of muscle action
What are some factors that affect one's response to aerobic training?
-Initial cardiorespiratory fitness level -Training frequency -Training duration -Training intensity -Genotype dependency
What should you prescribe in terms of exercise for those with moderate pulmonary disease?
-Intensity NO GREATER than 75% of ventilatory reserve -50 - 70% of age-predicted HRmax -20 minutes of exercise, 3x/wk
What are some prominent factors that negatively affect Non-Westernized countries in terms of HALE?
-Low birth weight -Vitamin/mineral deficiency -*Unsafe Water* -Unsafe Sex (HIV) -Work-related risks Note: These negative effects are more of an *accessibility* problem
What benefits does resting 4 - 7 days have?
-Maximize muscle and liver glycogen replenishment -Optimal nutritional support & restoration -Minimize residual muscle soreness -Speed healing of minor injuries
What will DOMS result in?
-Muscle spasms -Acute inflammation -Alteration in cell's mechanism for *calcium* regulation
What does a Graded Exercise Stress Test (GXT) allow you to do?
-Observe cardiac rhythm abnormalities during exercise -Assess overall physiologic adjustments to increased metabolic demands -Provides a reliable, *quantitative index* of the person's level of functional impairment
What are the 3 aspects of health?
-Physical -Mental -Social
What are some contraindications for exercising during pregnancy?
-Pregnancy-induced hypertension -Pre-term rupture of membranes or labor -Incompetent cervix -Persistent second to third trimester bleeding -Intrauterine growth retardation -*Type 1 diabetes (note: not Type II)* -History of 2+ spontaneous aborptions -Multiple pregnancies -Smoking -Excessive alcohol intake -History of premature labor -Anemia -Excessive obesity
What are some potential health hazards associated with the ketogenic/low CHO diets?
-Raises serum uric acids levels -Potentiates development of *kidney stones* and may aggravate existing kidney problems -Alters electrolyte concentration (this can initiate cardiac arrhythmias) -*Causes acidosis* -Depletes glycogen reserves, contributing to a fatigued state (keto rage) -Decreases calcium balance and increases risk for bone loss -Causes dehydration -Slows fetal development during pregnancy due to inadequate carbohydrate intake
What will regular aerobic exercise throughout pregnancy do?
-Reduce birth weight -Reduce birth weight percentile -Reduce the offspring's calculated % body fat and fat mass (The baby will be in BETTER SHAPE)
What causes age-related changes in max HR?
-Reduction in SA node activity -Reduced SNS activity output from the medulla Note: This is where the concept of Max HR = 220 - age comes from (because, as you age, your max HR declines)
What might cause exercise-induced indicators of CHD?
-SBP greater than or equal to 250 mm Hg -DBP greater than or equal to 150 mm Hg -Failure of blood pressure to increase with graded exercise (hypotensive)
What are some risks associated with high-protein diets?
-Strain on liver and kidney function -Dehyration -Glycogen Depletion -Lean-tissue loss
Why would you train using periodization?
-To ensure that peak performance coincides with major competition
What are some prominent factors that negatively affect Americas and Europe in terms of HALE?
-Tobacco use -High BP -Increased cholesterol -Obesity -Low levels of physical activity -Limited fruit & vegetable consumption Note: These negative effects are more of a "poor choices" kind of problem
What is the Load-Repetition relationship?
-Total work accomplished by muscle action depends on the load placed on the muscle
How do trained individuals compare to untrained individuals regarding temperature regulation?
-Trained individuals will exercise more comfortably in hot environments -Trained individuals dissipate heat faster and more effectively than untrained
What are the 7 areas of skinfold sites?
-Triceps -Subscapular -Suprailiac -Abdomen -Thigh -Chest -Mid-Axillary
What are some symptoms of overtrianing?
-Unexplained and persistently poor performance/high fatigue ratings -Prolonged recovery from typical training sessions or competitive events -Disturbed mood states (fatigue, apathy, depression, etc.) -Persistent feelings of muscle soreness -Elevated resting pulse and increased susceptibility to upper respiratory tract infections and gastrointestinal disturbances -Loss of appetite, weight loss, and inability to maintain proper body weight for competition -Overuse injuries
What are some typical ECG disorders seen during exercise?
-Upsloping, horizontal, or downsloping S-T segment depressions (Note: This may look like the S-wave taking a plateu before moving into the T-wave (like in the picture)) -Arrhythmias (like a PVC (not shown here but is shown later))
What demographics tend to be less physically active?
-Women -Blacks and Hispanics -Older adults -Less-affluent individuals
What are the 4 gender-related heart disease differences?
-Women usually die sooner after a heart attack -Women who survive a heart attack frequently experience a second episode -Women become more incapacitated by heart disease-related pain and disability -Women are less likely to survive coronary artery bypass surgery
What are the 5 components of physical fitness?
-cardiorespiratory endurance -muscular strength -muscular endurance -flexibility -body composition
How long should rest intervals be when doing a 1 rep max test?
1 to 5 minutes
What is the dyspnea scale?
1+ : Mild difficulty; noticeable to the *pt ONLY* 2+ : Mild difficulty; noticeable to the *observer AND pt* 3+ : Moderate difficulty; pt can continue 4+ : Severe difficulty breathing; pt cannot continue
What are the 6 areas of measurement to take when taking girth measurements?
1.) Abdomen 2.) Buttocks 3.) Thigh 4.) Right Upper ARm (biceps) 5.) Right Forearm 6.) Calf Note: NOTICE HOW ALL OF THE UPPER BODY IS ON THE RIGHT SIDE "ABCTR-squared"
How should you approach doing a 1 rep max test?
1.) Choose the initial weight close to, but BELOW maximum lifting capacity 2.) Progressively add weight (by incrimates of 1 - 5 kg) until maximum lift capacity is reached Note: Rest intervals during 1 rep max test should be ~1 to 5 minutes
What is the recommended amount of exercise per week?
150 minutes of moderate intensity cardiovascular exercise per week (You can get this in 3 to 5 days per week) Note: The *goal* of this is to maintain/improve help but it probably won't result in a lot of weight loss or strength gain
What is BMI for normal weight?
18.5 - 24.9
What are the top 3 major health consequences of obesity?
1: Cardiovascular disease 2: Type-2 diabetes 3: Hypertension
Your risk for CHD increases significantly if you have _______ CHD risk factors
3 or more Note: Notice how big the jump is from two risk factors to three risk factors Risk factors include: Age, gender (male), heredity, immunological factors, excessive body fat, physical inactivity, etc.
What is 1 MET?
3.5 ml/kg/min
What is BMI for class I obesity?
30 - 34.9
An obese person is considered anyone with a BMI greater than _____
30 kg/m^2
What is the percentage of sufferers with angina that die suddenly of a heart attack?
33% (1/3rd)
What is BMI for class II obesity?
35.0 - 39.9
"Densities for FFM components at body temperature _____ remain constant within and among individuals"
37 degrees Celcius
What is BMI for class III obesity?
40 +
What might a VLCD diet consist of?
400 - 800 kCal daily Made up of high-quality protein foods or liquid meal replacements
Women tend to score ~____% lower than men for upper-body strength
50% lower
What is the MINIMAL threshold for cardiovascular improvement when doing aerobic training?
50-55% of one's VO2max OR 70% HRmax (this will put you in the moderate zone for max HR intensity)
What is the range for the BORG RPE scale?
6 to 20 Why? Because it's measuring 60 bpm to 200 bpm Note: *LOOK AT THE RPE SCALING JUST TO MAKE SURE YOU HAVE IT GENERALLY*
Where is the "strength training zone"?
60 - 100% of a person's 1-RM Note: This is where you'll get optimal strength improvement
What is the minimal intensity necessary for strength change?
60 - 70% of your 1-RM
______% of all U.S. adolescents eat fast foot 1+ time/wk
75% (3/4ths)
What are the parameters for resistance exercise for the average, lay individual?
8 to 12 repetitions of 60 to 80% 1 rep max for each major muscle groups Do this 2 to 3 times per week
What is BMI for underweight?
< 18.5
When measuring HR for an active person, what do you want to use?
A chest-strap HR monitor will be best Note: Wrist-worn watches that give HR will be the worst Key: The more proximal to an extremity, the better HR reading you'll get
How long does it take for an aerobic "training response" to occur in an aerobically untrained individual?
A person needs to do aerobic exercise *at least 3 times/wk for at least 6 weeks*
What is a BOD POD?
A plethysmographic device used to asses *body volume*
A patient presents a PVC during exercise. What might this be indicative of?
A severe ischemic atherosclerotic heart
What is creeping obesity?
A slow gain of body fat as adults age (People don't put on 20lbs in a year; they put it on a little at a time and they don't burn it off)
What is different between the sweat of a trained individual compared to the sweat of an untrained individual?
A trained individual's sweat tends to be more *dilute* so they have *less electrolyte loss*
What is the most dangerous kind of fat? Why?
Abdominal Fat Why? Because it means you probably have a lot of visceral fat as well
According to the WHO, obesity represents a complex condition with _____________________ dimensions.
According to the WHO, obesity represents a complex condition with *serious social AND psychological* dimensions
What is another name for the 2nd transition phase of periodization?
Active Recovery
How will regular aerobic exercise affect an overfat (or borderline overfat) person's body composition?
Aerobic exercise will DECREASE body mass and body fat
After the peak velocity region of the Power-Velocity curve, max power output will ________ because of the ______ in maximum force at faster movement speeds
After the peak velocity region of the Power-Velocity curve, max power output will *decrease* because of the *decrease* in maximum force at faster movement speeds Note: This means that, after you pass the peak velocity region, you start moving too fast to develop muscular power
What is the major problem in COPD patients?
Airways narrow to obstruct airflow
Who does obesity impact?
All age and socioeconomic groups (according to WHO)
What will be bigger in an obese person than in a nonobese person? Body mass, fat mass, cell size, or cell number?
All of it
How do you engage in anaerobic training?
All-out exercise for up to 60 seconds Note: You can repeat anaerobic training as long as you have a decent amount of recovery
What is the reversibility principle?
An athlete can LOSE training effects when they STOP training An athlete can also GAIN training effects when they START training
What does it mean to be overweight?
An overfat condition relative to other individuals of the *same age or height*, despite the absence of accompanying body fat measures (meaning that overweight is calculated using BMI)
What is the difference between gynoid-type and android-type obesity?
Android: Extra fat is distributed around the abdomen so the person looks more "apple-shaped" Gynoid: Extra fat is distributed around the thigh/groin area; person looks more "pear-shaped"
What diastolic BP is a contraindication for stress testing?
Anything greater than 115 mm Hg This means that you DON'T do a stress test with this person
What systolic BP is a contraindication for stress testing?
Anything greater than 200 mm Hg This means that you DON'T do a stress test with this person
How does aging affect muscular strength?
As one ages, muscular strength progressively declines By age 70, overall "general" strength has declined by 30%
How often should we do activities like aerobic exercise (walking, jogging, swimming, etc.) or recreational exercise (tennis, hiking, racquetball, etc.)?
At least *three times* weekly
How often should we do leisure activities (low-aerobic exercise like golf, gardening, or housework) or flexibility/strength training?
At least *twice* weekly
How many people were obese in 2005 according to WHO global data?
At least 400 million adults Note: ~20 million children younger than 5 were overweight
What is physical fitness defined as?
Attributes related to how well one performs physical activity
Healthy Life Expectancy (HALE)
Average, expected number of years that a person can expect to live in "full health" by taking into account years lived in less than full health due to disease and/or injury. Note: When looking at this, you want to take in the amount of QUALITY days a person is living, not just when the person is alive
Bioelectrical Impedance Analysis (BIA) tends to overpredict ______ in lean and athletic subjects
BIA tends to overpredict body fat in lean and athletic subjects (says they have more body fat than the do)
Bioelectrical Impedance Analysis (BIA) tends to underpredict _______ in obese subjects
BIA tends to underpredict Fat in obese subjects (says they have less body fat than they do)
Why does isokinetic training optimize strength development?
Because you can exert maximal forces throughout your full ROM Note: When doing isokinetic training, you probably only want to do concentric actions (to minimize injury)
Why does the risk for Type II diabetes increase as you age?
Because you have *impaired glucose tolerance*
Beyond 35 y/o, ________ decreases at a non-linear rate that accelerates even more after 45
Beyond 35 y/o, VO2max decreases at a non-linear rate that accelerates after 45
What is the prevelance of obesity among black women? What about white women?
Black Women: Nearly 50% White Women: 33%
What does overfatness mean?
Body *fat* exceeds an age and/or gender-appropriate average by a predetermined amount Notice how it's body FAT and not body WEIGHT
What type of exercise tends to be the most beneficial for fighting sarcopenia as you age?
Body weight activity
What kind of effect will resistance training have on your bone mineral content, cross-sectional area, and your resistance to bone fractures?
Bone Mineral Content: INCREASE Cross-Sectional Area: No Change Resistance to Fracture: INCREASE
What effect does the sympathetic form of overtraining have on HR and BP?
Both HR and BP will stay elevated for longer (thus EPOC is going to be high for longer, which is probably bad)
_________ during a submax exercise test may be indicative of CHD
Bradycardia (slow HR)
By age _____, overall "general" strength has declined by ~30%
By age 70 Why? Because of sarcopenia
Why would a high-protein diet pose potential health risks?
Protein-rich foods often contain high levels of *saturated fats*, increasing risk for heart disease and type 2 diabetes
What is another name for body weight training?
Closed-kinetic chain exercise
________ _________ becomes stiffer and more rigid as you age, which decreases joint flexibility
Connective tissue becomes stiffer and more rigid, which DECREASES joint flexibility Note: In order to counter this, you should choose exercises that *regularly move joints through their FULL ROM*
How do you engaging in continuous training?
Continuous (long, slow distance) training that requires sustained, steady-rate aerobic exercise
In plyometric training, you want to absorb the shock with your arms and legs, then immediately _______
Contract the muscles (to utilize that plyometric power)
How often should we do activities like carrying groceries, stair climbing, walking to work, or pushing the lawn mower?
Daily (as often as possible)
Mitochondria volume AND density ______ in response to resistance training
Decrease
COPD is diagnosed most notably by decreased __________ ________ rates and increase in _________ ________ volume
Decrease in expiratory flow rates (breathing OUT) Increase in residual lung volume
What is COPD?
Diagnosed most notably by *decreased EXPIRATORY flow rates and INCREASE in residual lung volume*
What are low carbohydrate/ketogenic diets?
Diets that put an emphasis on CHO restriction IGNORES total calories consumed, cholesterol, and saturated fat content
What are cardiac nervous system diseases?
Diseases that cause dysrhythmias Ex: Tachycardia, bradycardia, ectopic foci, PVC, fibrillations Note: This occurs when something BESIDES the SA node tells the heart what to do
How do you tell relative muscle strength?
Divide their strength score by whatever you're trying to tell relative to Ex: Relative muscle strength based on body mass is (strength score/body mass) Ex: Relative muscle strength based on fat-free mass is (strength score/FFM)
___________ of muscle activation directly related to increase in isometric strength
Duration of muscle activation
What will cause DOMS more: concentric or eccentric exericse?
Eccentric exercise
When does the majority of hypertrophy occur when doing resistance training?
During the first set Note: With each set afterwards, you're building the gains in total; however, each subsequent set's gains are less than the first one
What is the individual differences principle?
Each person will experience different levels of adaptations to different exercises (The same amount of exercise will affect two different people in different ways)
What is the energy balance equation?
Eat Less and Move More Weight change = Total energy intake - Total energy expenditure
What is really bad in heart failure: Venous return or ejection fraction?
Ejection fraction Venous return actually tends to be fine but, because the ejection fraction is low, heart failure leads to *blood accumulation in the PULMONARY vasculature*
True/False Dual-Energy X-Ray Absorptiometry (DEXA) only quantifies fat and muscle around areas of the body where bone is present
False "DEXA quantifies fat and muscle around bony areas of the body INCLUDING regions without bone present"
What is the greatest source of error in calculating body volume by hydrostatic weighing?
Errors when measuring residual lung volume (RLV)
What might be one of the greatest risks for disease?
Excess body fat (*Abdominal fat is the most dangerous because it means you have a lot of visceral fat*)
Which will result in more *fat loss*: Dieting only or exercise only?
Exercise only However, diet and exercise are the best way to decrease body fat
What kinds of exercise should children do?
Exercise that includes large muscle groups, rhythmic moderate-to-vigorous aerobic activity
True/False Extended periods of inactivity is ok for a child
False "Extended periods of inactivity are not appropriate for normal, healthy children"
What is plyometric training?
Explosive jump training (Rapid muscle stretching followed by shortening)
True/False BMI is a measure of body composition
FALSE BMI IS NOT A MEASURE OF BODY COMPOSITION
True/False In an S-T depression, we hit back to baseline
False At no point during an S-T depression will we hit back to baseline
True/False Cancer patients cannot participate in vigorous activity
False Cancer patients can do just about any exercise as healthy people as long as they don't get fatigued
True/False If an ECG shows that a patient has frequent or complex *ventricular ectopic beats*, it's still ok to put them through a mild stress test
False Frequent or complex ventricular ectopic beats are a contraindication for stress testing
True/False High-protein diets do not result in weight loss
False High-protein diets do shed pounds short term. However, their long-term success remains questionable and may even pose health risks
True/False Genetic makeup causes obesity
False However, genetic makeup does lower the threshold for its development
True/False Physical activity completely offsets aging's effect on VO2max
False Physical activity does NOT entirely offset aging's effects on VO2max
True/False Resistance training will increase resting blood pressure
False RT will icnrease BP than lower-intensity training, but it does not produce any long-term increase in resting BP
True/False Patients with moderate pulmonary disease should still follow the 30 minutes of exercise, 3x/wk prescription
False Should be bumped down to 20 minutes of exercise, 3x/wk Note: A patient should work until they become noticeably dyspneic
True/False Geriatric, pediatric, and pregnant patients need special exercise guidelines
False These people don't have special exercise guidelines. *The 150 minutes/wk of exercise DOES NOT CHANGE (unless there's pathology)*
True/False When talking about disease risk, BMI is a reliable measure
False When it comes to disease risk, BMI AND waist circumference is critical
True/False You should not do a submaximal test with a pregnant individual
False You can do a submaximal stress test. You should NOT do a maximal stress test.
True/False When introducing someone to resistance training for the first time, you want to have them do their maximum lift to get a baseline
False You want to avoid maximum lifts in the beginning (more reps, less weight) After several weeks of training, decrease the reps to *6 - 8* and add resistance
How might one determine his or her goal body weight?
Fat free body mass (in kg) / (1.00 - % fat desired) Note: don't need to memorize this equation, but do know how to use it. THINK ABOUT THAT!!!
What is the difference between high intensity training (like in interval training) and anaerobic training?
High Intensity training lasts LONGER than 60 sec Anaerobic training lasts 60 seconds OR LESS
What is the F.I.T.T. Principle?
Frequency, Intensity, Time, and Type
What is Fartlek Training comparable to?
Gauging intensity based on RPE
What is isokinetic training?
Generation of a muscular force with visible joint movement that occurs at a *constant speed* but with variable external resistance
How do genetics affect trainability?
Genetics set general limits for one's sensitivity in developing fitness
Which is better to use: HR reserve or Max HR when estimating target HR?
HR Reserve Why? Because it factors in a person's resting HR. (trained and untrained people will have different resting HRs)
What is the formula for HR reserve?
HR Reserve = HRmax - HRrest Note: HRrest will probably be 60bpm unless otherwise given
What aspect of the muscle do heart valve diseases affect the most?
Heart valve diseases increase myocardial workload excessively Why? Because the heart needs to create greater force to pump blood through a constricted valve or to maintain cardiac output in insufficiency
The workouts in the prep phase of periodization are ______ volume, _______ intensity
High volume, low intensity
What setting are VLCD diets usually done in?
Hospital settings Why? Because they require close supervision
Alterations in the _______________________ _______ leads to menopause and andropause
Hypothalamic-Pituitary-Gonadal Axis
Where in the brain is the "set point theory" located?
Hypothalamus Note: The set point theory is the theory that your body has a weight and body fat % that it fluctuates around
What is the most critical factor for successful aerobic training?
INTENSITY Note: 50-55% of VO2max or 70% HRmax is the minimal threshold for cardiovascular improvement
What is most important for *maintaining* aerobic fitness?
INTENSITY Why? Because a small decline in exercise *intensity* will reduce your VO2max This means that you can reduce frequency and duration but if you keep your intensity up, you can probably maintain your cardiovascular gains
How many minutes per day should a child get?
Ideally greater than 60 minutes/day Note: Some physical activity should be in periods lasting 15+ minutes and include LARGE MUSCLES, RHYTHMIC MODERATE TO VIGOROUS AEROBIC ACTIVITY
How does bioelectric impedance work?
Impedance to electric current flow relates to the quantity of *total body water*, which relates to FFM, body density, and percentage of body fat
Where will you get optimal strength improvement?
In the "strength training zone" (60 - 100% of your 1-RM)
Resistance training will ______ your VO2max during circuit resistance training
Increase
We will expect BP to _______ during exercise
Increase Note: If it doesn't, this could indicate CHD
_________ in fat free mass (FFM) will accompany a regular program of resistance training
Increase (because you're getting #gains)
As periodization (a macrocycle overall) continues, we see an increase in __________ and a decrease in _________
Increase in intensity Decrease in volume
As BMI becomes larger, risk for cardiovascular complications, diabetes, some cancers, and renal diseases _____________
Increases
What is pericarditis?
Inflammation of the heart's outer pericardial lining
What is endocarditis?
Inflammation of the innermost layer of the heart (usually due to bacteria) Note: This is often treated with antibiotics
Overload is another way of saying ______
Intensity
_______ is important for the specificity principle because you have to train certain energy systems
Intensity
_______ is the most important aspect of aerobic training for performance *maintenance*
Intensity Frequency and duration are used to improve performance rather than maintain
What kind of training "optimizes" strength development?
Isokinetic Training Note: NOT ISOMETRIC
Dynamometers are a great way for testing _________ muscle strength
Isometric muscle strength
What is a really good type of training for orthopedics and PT?
Isometric training (because it can isolate training movements during rehab)
What is special about variable resistance training?
It alters the external resistance by use of a level arm or pully to MATCH CHANGES IN FORCE CAPACITY *THROUGHOUT A ROM* This allows near-maximal force production throughout a FULL ROM
How does pregnancy affect the physiology of a mother exercising?
It provides *no additional physiological strain* other than additional weight from the baby
What is another name for measuring exercise intensity using HR reserve ?
Karvonen Method
When introducing someone to resistance training, the exercise sequence should go from ______ muscle groups to ______ muscle groups
Larger muscle groups to smaller muscle groups
What are the ranges for Light, Moderate, and Vigorous exercise when using HR reserve to establish training intensity?
Light: 30 - 40% HR reserve Moderate: 40 - 59% HR reserve Vigorous: 60 - 89% HR reserve
What are the ranges for Light, Moderate, and Vigorous exercise when using Max HR to establish training intensity?
Light: 57 - 65% Max HR Moderate: 64 - 76% Max HR Vigorous: 77 - 95% Max HR
What do beta blockers do?
Limit your HR and keep your BP down
What is the formula for figuring out a person's target HR using Max HR?
Max HR = ((220 - age) * desired % intensity) Another way of writing this is just HRmax * desired % intensity Note: *REMEMBER HR reserve and Max HR will have different % intensities*
The workouts in the 1st transition phase of periodization are _____ volume, _____ intensity
Medium volume, medium intensity
Who has the lower "lower limit % body fat": Men or women?
Men (at 3%) The lower limit % body fat for women is ~12%
What waist girth is considered higher risk for men? What about women?
Men: 102 cm or more Women: 88 cm or more
What waist circumference is considered "very high risk" for men? What about women?
Men: Above 120 cm (47.0 in) Women: Above 110 cm (43.5 in)
At what age does CHD risk increase significantly for men? What about women?
Men: Older than 45 y/o Women: Older than 55 y/o
Skinfold measurements measure skin thickness in _____
Millimeters (mm)
What is delayed-onset muscle soreness (DOMS) caused by?
Minute tears in muscle tissue or damage to its contractile components Note: DOMS has NOTHING to do with the amount of blood lactate
Walking is considered a ________ intensity workout
Moderate
What is a realistic exercise duration for the average person?
Moderately-paced exercise for at least 30 minutes/day (Note: 30 minutes/day is literally *2% of the entire day*)
Is BMI a measure of body composition?
NO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
If a patient has extenuating comorbidities (like acute cardiac disease, myocardial infarction, etc.), should you still do a stress test?
NO, you should not do a stress test under any circumstances WITHOUT direct medical supervision
Does resistance training cause hyperplasia (increase in number of cells)?
No
What should be the intensity of exercise prescription for a patient with moderate pulmonary disease?
No greater than 75% VO2 reserve Also exercise should be 50 - 70% of age-predicted HRmax
What is NEAT?
Non-exercise activity thermogenesis Is another way of saying just general physical activity
Is the pulmonary system affected in individuals that exercise?
Not a lot (Not NEARLY as much as other systems)
"Fitness Categories for Body Composition (% Body Fat) for Women by Age" Chart
Note: No less than 10% - 13% body fat is recommended for women
"Fitness Categories for Body Composition (% Body Fat) for Men by Age" Chart
Note: No less than 3% body fat is recommended for men
What does a PVC look like?
Occurs after the P wave, it is wide and distorted. Points in the downward direction Note: Exercise PVCs general herald the presence of *severe ischemic atherosclerotic hearts*
What generally governs strength improvements?
Overload intensity (the level of tension placed on the muscle)
What is the overload principle?
Overloading your body's currentl level of fitness in order to get your body to adapt Note: You can do this with endurance or strength
Overtraining and _________ are the exact same thing
Overtraining and underrecovery are the exact same thing
What is the parasympathetic form of overtraining syndrome?
Overtraining characterized by predominance of vagal activity during rest and exercise Note: This feels like a person is taking a beta blocker
Participation in all types of physical activity tends to ________ as age and school grade _________
Participation in all types of physical activity tends to *decrease* as age and school grade *increases*
Peak power rapidly _______ with _______ velocity to a peak velocity region Note: This is the first part of the Power-Velocity relationship
Peak power rapidly *increases* with *increasing* veloicty to a peak velocity region Note: This means that power will increase as velocity increases (until velocity reaches a peak, then it can't increase anymore)
What is the Power-Velocity Relationship?
Peak power rapidly increases with increasing velocity to a peak velocity region. After that region, the max power output will decrease because of a decrease in maximum force at faster movement speeds
What is health defined as?
Physical, mental, AND social well-being (not simply the absence of disease)
What are the 4 phases of periodization?
Prep: modest strength development; high-volume, low-intensity 1st Transition: strength development; moderate volume and intensitiy Competition: Selective strength development; low-volume, high-intensity (plus interval training for sport-specific exercises) 2nd Transition: Active Recovery (recreational activities and low-intensity workouts)
What do you want to do with an athlete ~4 to 7 days before an event?
Probably reduce (aka taper) training intensity and/or training volume prior to competition Why? Because this gives the athlete time to rest, recovery, and be in top shape
"The more ________ to an extremity you can put a device, the better HR reading you'll get"
Proximal
How does pulmonary lung disease affect one's energy?
Pulmonary lung disease increases the energy cost of ventilation, even at rest
What can help cancer patients recuperate and return to a normal lifestyle with greater independence and functional capacity?
Regular Physical Activity
When might a VLCD diet be beneficial?
Severe cases of clinical obesity (where body fat EXCEEDS *40 - 50% of body mass*)
What is interval training?
Specific spacing of high intensity exercise and rest periods
How might you make body weight training harder?
Suspension will add an element of instability
_________ early in a submax exercise test may be indicative of CHD
Tachycardia (fast HR)
What is the formula for figuring out a person's target HR using HR reserve?
Target HR = ((HRmax-HRrest) * desired %intensity) + HRrest Note: DON'T FORGET TO ADD HRrest BACK IN
What inside the muscle increases in response to resistance training: the number of muscle fibers, the size of muscle fibers, or the type of muscle fibers?
The SIZE of msucle fibers increases (the number of muscle fibers stays the same) (you AND your muscle fibers are getting gains)
What is the most common form of overtraining?
The SYMPATHETIC FORM Note: This is characterized by increases SNS activity during rest
Hydrostatic Weighing uses _____ to calculate % body fat
The Siri Equation (% body fat = (495 ÷ Body density) - 450)
What does a BOD POD use to calculate body volume?
The Siri Equation (% body fat = (495/body density) - 450)
Which phase of periodization stresses interval training as well?
The competition phase (you want sport-specific exercises here)
What is the "set point theory"?
The internal control mechanism *within the hypothalamus* that maintains a preset level of body weight and/or body fat within a tight range
Where do gains in isometric strength occur at mostly?
The joint angle used in training
What does regular, vigorous exercise promote in the pulmonary system?`
The maintenance of ventilatory musculature power and endurance
How does the heart respond to resistance training?
The muscles of the heart wall hypertrophy
How will blood lactate be affected by consistent exercise training?
There will be a decrease in blood lactate levels overall AND an increase in exercise intensity before OBLA Note: OBLA = Onset Blood Lactatic Acid
Why should you allow adequate practice of movements prior to testing strength?
To minimize "learning" that could compromise the results
What is the best method of estimating training intensities to get MET levels for a patient?
Train at % of VO2max
Who will have a higher HR at certain exercise intensities: a trained individual or an untrained individual?
Trained
True/False Most, if not all risks for pathology go down if you remain active when you're pregnant and don't push yourself too hard
True
True/False Sarcopenia (loss of muscle due to age) can be negated
True Can be negated through regular exercise and nutritional intake. Regular exercise *retains body protein* and blunts the loss of muscle mass
True/False Regular exercise (either aerobic or resistance training) produces psychological benefits regardless of age
True Why? Because exercise releases endorphins and endorphins make you happier
True/False Motor units become larger as we age
True Why? Because some motor units die and neural sprouting happens. Note: Large motor units can be a problem because they require more stimulation to activate
True/False Physical Activity is now considered a vital sign
True (according to ACSM) It's important to know where your pt is starting from so you can steer them where to go
What does VLCD stand for?
Very Low Calorie Diet
When does a muscle strengthen?
When it is trained near its current maximal force-generating capacity
When are you at your "maximum isometric force"
When the shortening velocity reaches zero (and you're not shortening or lengthening the muscle)
What exactly is continuous training?
When you reach steady state and go for as long as you need to
What is Fartlek Training?
Where the performer determines the training schema based on *"how it feels" at the time* Note: This is similar to gauging exercise intensity based on RPE
Resistance training will ______ you VO2max during heavy resistance training
Will have no effect
Who has a worse prognosis with coronary heart disease: Men or Women?
Women
What is the specificity principle?
Working on a specific aspect of training to try and train that specific event I.e. if you want to work on your marathon time, you would want to run (not just ride a bike or do general endurance exercises) Basically, do what you're training to do
Can you be overweight without being overfat?
Yes (you can be SHREDDED) BMI can say you're overweight but BMI doesn't take into account muscle mass v. fat mass
Can you be overfat without being overwieght?
Yes, this is called skinny fat You carry a lot of fat mass when compared to lean mass
Why will you experience a reduced ventilatory equivalent for oxygen during submaximal exercise if you train?
You won't be doing as much work to breath because your body is *more efficient at getting O2 through the body*
How does resistance training create neural adaptations?
You'll *recruit more MUs and increase synchronization of MU firing*
How long does it take for the reversibility principle to kick in?
Your body will start detraining itself in *half the time it took your to train* if you don't continue to train Note: So this means that if I spend 12 weeks training, I would detrain and reverse in ~6 weeks
What is the formula for BMI?
weight (kg) / height (m^2)
How many people were overweight in 2005 according to WHO global data?
~1.6 billion adults (ages 15+)
What percentage of U.S. adults engage in regular, vigorous physical activity 3x/wk for 30+ minutes?
~15%
What percentage of U.S. adults engage in light-to-moderate physical activity regularly (5x/wk for at least 30 minutes)?
~22%
What percentage of U.S. adults lead sedentary lives?
~25%
What percentage of teens tend to engage in light-to-moderate PA nearly every day?
~25%
Women tend to score ~____% lower than men for leg strength
~30% lower
When does VO2max start to decrease?
~35 y/o At 45 y/o this decline increases significantly
How long does it take to fully recover for peak performance?
~4 - 7 days This gives the patient time to achieve... -Maximum glycogen replenishment -Optimal nutritional support & restoration -Minimize residual muscle soreness -Speed healing of minor injuries
How much has the daily kCal per capital increased globally since the mid-1960s?
~450 kCals globally By 600+ kCals in developing countries
What percentage of teens (aged 12 - 21) do not exercise vigorously on a regular basis?
~50% of teens
