484 TEST OVER 4,5,10,11
List10 reasons for stopping a graded exercise test
1. Onset of angina like symptoms 2. drop in systolic BP of >10 mmHg from baseline BP despite increased workload 3. Excessive rise in BP SBP >250 or DBP >115, 4. Shortness of breath, wheezing, leg cramps, or claudication 5. Signs of poor perfusion 6. Failure of HR to rise with increased exercise intensity 7. Noticeable change in heart rhythm 8. Client requests to stop 9. physical or verbal manifestations of severe fatigue 10. failure of testing equipment
Name the four components of any aerobic exercise prescription
1. Warm up (5-10 mins) 2. Endurance conditioning (20-60 mins) 3. Cool Down (5-10 mins) 4. Stretching (>10 mins)
What target caloric thresholds are recommended by ACSM for aerobic exercise workouts and weekly caloric expenditure from physical activity and exercise
1000 kcal per week, 150-400 kcal/day
Is there an optimal combination of stretch duration and repetitions for improving range of motion?
2-4 repetitions for 60 seconds
To classify an aerobic exercise mode as either type A,B,C, or D activity, what criteria are used?
A- require minimal skill/fitness level B-vigorous intensity minimal skill/average fitness level C-endurance activities skill/average fitness level D- recreational sports
What is the difference between absolute and relative VO2?
Absolute is relative to body size, relative measures VO2max between different body sizes.
How do age, gender, and physical activity (Or lack of) affect flexibility
Age: Increased muscle stiffness and lower stretch tolerance lowers flexibility with age Gender: Based on body shape differences and hormone differences, women tend to be more flexible Physical Activity: research shows lack of physical activity is more related to lack of flexibility than any other factor
Why are flexibility tests included in most health related fitness test batteries
Can show risk of injury, important for ADLs
Name two tests that indirectly measure flexibility of older adults
Chair sit and reach, Back scratch test
What are the physiological mechanisms responsible for gains in ROM from PNF stretching
Isometrically contract to then lengthen the muscle through static stretching
Give three examples of a type B aerobic activity
Jogging/running, rowing, stair climbing
Identify and explain how morphological factors affect range of joint motion
Joints may be built incorrectly which can result in poor flexibility
How often does a client need to exercise to improve flexibility
minimum 2 days a week but preferably daily
How do training principles apply to the design of flexibility training programs
overload (must stretch past point of comfort), specificity (To each joint) , progression (Takes time to become flexible) , and inter-individual variability (each person needs to stretch different things) are used
Describe the three methods used to prescribe intensity for an aerobic exercise prescription
percent VO2max reserve, Heart rate reserve, RPE
What are the advantages and disadvantages of slow static, dynamic, and PNF stretching
slow static- Safe, easy, not always done effectively Dynamic-easy, can cause injury if done improperly PNF- need assistance/most effective
Identify and briefly describe three direct methods for measuring static flexibility
Goniometer, measures joint angles to provide ROM; Flexometer, ROM determined using the pull of gravity; Inclinometer, measures ROM by gravity (only requires measurement from distal end)
Name the three stages of a cardiorespiratory exercise program. For the average individual, what is the typical length (In weeks) of each stage?
Initial (1-6 weeks) Improvement (4-8 months) Maintenance(Lifelong)
How should standard GXT protocols be modified for testing of older adults
1. Extend warm up to more than 3 mins, 2. set an initial exercise intensity of 2-3 mets with work increments of .5-1 Met, 3. adjust treadmill speed to walking ability of client when needed, 4. extend duration of each work stage (at least 3 mins) to allow client to reach steady state, 5. set a protocol likely to produce a total test time of 8-12 mins
Describe the basic guidelines for designing flexibility programs. Explain how specificity and overload training principles apply
At least one exercise per muscle group, 2-4 reps for 60s, daily
During a GXT, what three variables are monitored at regular intervals
BP, HR, RPE
What factors affect flexibility?
Body type, age, gender, physical activity level
What is the difference between continuous and discontinuous aerobic training? Give examples of each.
Continuous- one aerobic exercise bout performed at low to moderate intensities without rest (walking) Discontinuous-several intermittent low to high intensity exercise bouts with interspersed rest periods (Interval training)
Name the types of field tests for estimating aerobic capacity
Distance run tests, 9 or 12 min run tests, 1.5 mile run/walk test, 1 mile jog test, walking test, step tests, 12 min cycling test, 12 min swimming test
What are the guidelines for an exercise prescription for improved health
Mode: Endurance type activities Intensity: Moderate intensity (3-6 mets) Frequency/duration: 150-300 mins/week, duration varies according to type and intensity
What is the recommended frequency of activity and exercise for improved health benefits? for improved cardiorespiratory fitness?
Moderate intensity 5 days a week, light to moderate intensity at least 5 days a week
Are indirect measures of flexibility valid and reliable?
No
Do sit n reach tests yield valid measures of hamstring and low back flexibility? Explain.
No. Not a valid measure of low back flexibility but may be indicative of hamstring length and tendency toward injury
What are the limitations of using HR methods to monitor intensity of aerobic exercise
Other factors can affect HR or if you use 220-age, using HR can cause huge errors in monitoring intensity
Name 3 methods of stretching techniques for flexibility
PNF, static, ballistic
Identify two sensory receptors of the musculotendinous unit and explain how each receptor is affected by slow static stretching
Spindle discharge decreases, reflex contraction lessens
What is the difference between static and dynamic flexibility
Static- measure of total ROM of joint limited by extensibility of musculotendinous unit Dynamic- measure of rate of torque or resistance developed during stretching throughout the ROM
HOW DO YOU INDIVIDUALIZE FLEXIBILITY PROGRAMS TO MEET THE GOALS AND ABILITIES OF EACH CLIENT
Stretch for what their goals are and stretch the muscles and joints they need stretched
What is the Karvonen formula to prescribe intensity with heart rate
Target HR= [%exercise intensity x (HRmax-HRrest)] +HRrest Percentage heart rate reserve method
Explain why ballistic stretching is not usually recommended for flexibility programs
There is a higher chance for injury and muscle soreness related to ballistic stretching
What is the most valid and direct measure of functional cardiorespiratory capacity?
VO2Max
Identify the three parts of an aerobic exercise workout and state the purpose of each part
Warm up-increase blood flow to working muscles, cool down- decrease heart rate and blood flow, stretching- reduce cramps
What is active recovery, and why is it recommended for GXTs
When the workload of the cool down of 5 mins is no more than that used during the first stage of GXT. Safer for the client
Give three examples of a type C aerobic activity
aerobic dancing, bench step aerobics, swimming
Give three examples of a type D aerobic activity
basketball, handball, hiking
What factors should you consider when choosing a maximal or submaximal exercise test protocol for your client
client risk stratification (High/moderate/low risk), reason for administering the test (Physical fitness or clinical testing) , availability of appropriate equipment and qualified personnel
Which type of testing, treadmill or cycle ergometer, should be used for assessing the cardiorespiratory fitness of children
treadmill
Give three examples of a type A aerobic activity
walking, slow dancing, cycling indoors
