Fitness programming 2
Maximum voluntary isometric contraction
You can asses static grip endurance by having your client exert a submaximal force, which is a given percentage of the individual's....
Dynamic muscular endurance
You can assess _____________________ by measuring the maximum number of repetitions of various calisthenics exercise Pull-up (arm and shoulder) push-up (upper body) and trunk curl (trunk and abdominals)
Wrist
With dumbbells, spot at the ...
Static muscular endurance
% decline from maximum voluntary isometric contraction over 1 min Amount of time maintaining a given percentage of maximum voluntary isometric contraction
Omnikinetic exercise
... dynamometers provide maximum overload at every joint angle throughout the ROM at whatever speed the individual is capable of generating Provides an accommodating resistance that adjusts to both the force and velocity output of the individual Not limited to a preset velocity of limb movement
Abdominal muscle endurance
... tests are commonly included in health-related fitness test batteries to identify clients at risk for low back pain or injury due to weak abdominal muscles
Pull up
... tests may be used to measure the dynamic endurance of the arm and shoulder girdle muscles for individuals who are able to lift their body weight
Weakest
A major disadvantage of free weights, dumb bells, and constant-resistance exercise machines is that they measure dynamic strength only at the _________ point in the ROM The reason is that the resistance cannot be varied to account for fluctuations in muscular force caused by the changing mechanical and physiological advantage of the musculoskeletal system during the movement
Imbalance
A strength ____________ between opposing muscle groups may compromise joint stability and increase the risk of musculoskeletal injury
5 3
ACSM guidelines for CR Exercise prescription Frequency: greater than or equal to __ days/week moderate intensity or Greater than or equal to ___ days/week vigorous intensity
3-6 6
ACSM guidelines for CR Exercise prescription Intensity: ______ METs (moderate) or > ___ METs (vigorous) or combination dependent on fitness level
Stage
ACSM guidelines for CR Exercise prescription Progression: dependent on _______ of conditioning
20-60 10
ACSM guidelines for CR Exercise prescription Time: _______ min (>____ min)
Rhythmical aerobic activities
ACSM guidelines for CR Exercise prescription Type:
1000 500-1000
ACSM guidelines for CR Exercise prescription Volume: > _______ kcal/week; __________ METmin/week
5-6 7-8
ACSM recommended RPE (10 point scale) intensifies for older adults Moderate: _________ Vigorous: ___________
64-96
ACSM recommends %HRmax intensifies of ... %
Muscular fitness
Adequate levels of ____________ lessen the chance of developing low back problems, osteoporotic fractures, and musculoskeletal injuries
Type C
Aerobic exercise modalities Endurance activities of skill and fitness Swimming, cross-country skiing
Type B
Aerobic exercise modalities Low skill and average fitness Jogging, step aerobics
Type A
Aerobic exercise modalities Minimal skill Walking, cycling
Type D
Aerobic exercise modalities Recreational sports Irregular intensity Basketball, racket sports
Variable resistance machines
Attempt to eliminate sticking point Cam or pulley changes resistance during ROM Limitations: difficult to match strength curve; difficult to assess true muscular strength
Carbohydrates
An RER above _____ indicates predominant use of ...
Bench press Arm curl Latissimus pull Leg press Leg extension Leg curl
Another test of dynamic strength includes 6 test items: For each exercise, express and evaluate the 1-RM as a percentage of body mass
Decreases
As the speed of joint rotation increases, the muscular force __________
15 40 60
Assessing muscle balance Agonist-antagonist muscle balance ratios differ among muscle groups Isokinetic Testing Muscle balance ratio chart Contralateral differences < _____% Upper body _____% to ____% of lower body relative strength
Submaximal
Assumptions of ____________ exercise tests: Steady State HR Linear relationship between VO2max and HR Mechanical efficiency is the same for all individuals Similar HRmax for a given age
Functional capacity of cardiorespiratory system
Capacity of heart, lungs, blood vessels to deliver O2
Neurological
Changes that occur due to resistance training are _____________
8 1.15 17
Common criteria of VO2max Failure of heart rate to increase Lactate > __ mmol/L RER > ____ RPE > ____
Neuromuscular
Compared to exercise machines, free weights require more ____________ coordination in order to stabilize body parts and maintain balance during lifting of the barbell or dumbbell
Isotonic
Constant tension Impossible to perform with free weights Can do on Machines
Isokinetic
Constant velocity Controlled mechanically
Goals Strengths and weaknesses Interests Lifestyle
Designing the exercise prescription: things to considers Client's.... (4 things)
Concentric Eccentric Isokinetic Isotonic
Dynamic contractions
70
Dynamic muscular endurance Repetitions to failure at a given % of body mass or 1 RM Generally no more than 15 reps Recommended: ___% of 1 RM
Warm up Endurance conditioning Cool down Stretching
Elements of a cardiorespiratory workout (4)
%1RM
Estimating 1RM Divide submaximal weight lifted by assumed...
Inversely
Exercise intensity and duration are _________ related Dependent on client's: CR fitness, goals, exercise preferences, and injury risk
Frequency Intensity Time Type Volume Progression
FITT-VP stands for...
YMCA Bench Press Test
Flat bench Number of reps completed at a cadence: 30 reps/min Weight: Men: 80 lb Women: 35 lb Does not take into account body size Terminate the test when the client is unable to maintain the exercise cadence
10 Small and frequent Electromagnetically
General GXT Testing guidelines: Ramp protocol ~ ___ min duration _______________ (10-20s) increases ________________ braked cycle ergometer or programmable treadmill
8-12 2-3 2-3
General GXT Testing guidelines: continuous protocol _____ min duration (ACSM) _____ min stages _____ MET increases
Linearly
HR is _________ related to exercise intensity
VO2 peak
Highest rate of O2 consumption regardless of VO2 plateau
Terminating
Indications for ____________ GXT Angina Drop in SBP > 10 mmHg Excessive BP (SBP > 250 mmHg; DBP > 115) Shortness of breath; claudication Poor perfusion Failure of HR to rise Change in heart rhythm Client's request Manifestation of severe fatigue Failure of equipment
No
Is %HRmax the same as %HRR?
MET
Limitations of ____ method ____ values of activities are only estimates ____ cost varies with skill (mechanical efficiency) Environmental factors
Treadmill protocols
Many population-specific protocols exist VO2 max prediction equations have been developed specific to these protocols
Muscular Strength
Maximal force contracted against a resistance in a single contraction
Rotating
Maximal force is produced when the limb is not...
Isokinetic Testing
Measures peak torque, total work, and power Velocities of 0 degrees to 300 degrees/ second Strength: 30-60 degrees/second Endurance: 120-180 degrees/second Power: 120-300 degrees/ second
One repetition maximum
More commonly in field settings, dynamic strength is measured as the ______________, which is the maximum weight that can be lifted for one complete repetition of the movement Strength value is obtained through trial and error
Higher
Need to use a _______ %HRmax intensity to achieve a given %HRR
Side bridge
One disadvantage of the _________ test is that some clients terminate the test due to upper extremity fatigue or pin
Exercise intensity
Percent of VO2max reserve or percent of Heart Rate Reserve Reserve = max - rest %VO2R = %HRR (prescribing exercise intensifies from either of these 2 modes are equal in intensity and metabolic requirements)
VO2 max
Plateau of VO2
Force x distance / time
Power =
HRmax
Predicting ______ can lead to large errors in exercise intensity _____ varies with exercise mode
Constant resistance machines
Pros: safer than free weights; less need for spotters; minimize bad technique Cons: limit ROM and reduce use of stabilizing musculature; does not accommodate all body sizes
Metabolic equations
Provide VO2 estimates for steady-state exercise Treadmill walking, treadmill jogging or running, cycle ergometer, arm ergometer, stepping
Isokinetic dynamometers
Provide an accurate and reliable assessment of strength, endurance, and power of muscle groups The speed of limb movement is kept at a constant preselected velocity Any increase in muscular force produces an increased resistance rather than increased acceleration of the limb Thus, fluctuations in muscular force throughout the ROM are matched by an equal counterforce or accommodating resistance
Free motion machines
Provide constant and variable resistance in multiple planes Have adjustable seats, lever arms, and cable pulleys that can be set to exercise muscle groups in multiple planes Can accommodate smaller or larger individuals Have smaller weight increments
12-16
RPE of ______ (Borg 6-20 Scale) is recommended for most individuals
RPE
Recommended in conjunction with HR
70
Recommended intensity Highly fit: > _______% VO2R
55-80
Recommended intensity Most people: ___________% VO2R
30-45
Recommended intensity Poor initial CR fitness: ________% VO2R
1 RM / body mass
Relative strength =
George
Single stage treadmill protocol Jogging Young adults (18-28 yrs) Select jogging pace: 4.3 - 7.5 mph
Ebbeling
Single stage treadmill protocol Walking Healthy adults (20-59yrs)
Error
Sources of _________ in muscular fitness testing Client: practice time; maximal effort Equipment: adjusted to client Technician skill: knowledge; detect client errors Environmental: room temp
Flat Weight Starting Vigilant
Spotting free weight exercises: Stable base of support and ________ back Dumbbells: spot close to ___________ Help position weight to _____________ position Be ______________ during 1 RM attempts
Initial
Stage of conditioning Constant intensity Easily monitored Low skill
Maintenance
Stage of conditioning Recreational sports Changing intensity
Improvement
Stage of conditioning Require both endurance and skill
Initial
Stage of progression 1-6 weeks Duration of the aerobic exercise should be at least 20 min and progress to 30 min After client's are able to sustain aerobic activity at 55-60% HRR for 30 min, they progress to improvement
Improvement
Stage of progression 4-8 months Increase duration no more than 10 min/session every week Frequency should progress from 3 to 5 days per week over stage Only increase intensity once duration and frequency have been reached
Maintenance
Stage of progression Continue at a regular, long term basis Goal is to maintain, not improve Reducing frequency at this point from 5 to 3 days will not hurt VO2 as long as intensity remains the same
Flat back
Static endurance of trunk Assesses the isometric endurance of the trunk extensors Trunk is extended over bench; lower body secured
V-sit
Static endurance of trunk Assesses the isometric endurance of the trunk flexors 60 degree incline
Side bridge
Static endurance of trunk Used to assess the isometric endurance of the lateral flexors Torso is elevated and supported; hips off the floor
5-10 40-60 3-5 60-80
Steps for 1RM testing Warm up sets: ________ reps at _________% of established 1 RM ________ reps at __________% of established 1 RM Attempt 1 RM Increase weight conservatively 3-5 min rest between attempts Attempt until failure
Dynamic
Strength Testing mode Equipment: fee weights and resistance machines; isokinetic machines
Static
Strength Testing mode Equipment: isometric dynamometers, cable tensiometers, strain gauges, load cells, and handheld dynamometers
Muscular endurance
Submaximal force for extended time
Karvonen method
The HRR Method is also known as...
Push up
The ACSM and CSEP recommend using a _________ test to assess the endurance of the upper body musculature
Bench press Leg press
The ACSM recommends the __________ and __________ (upper Plate of constant-resistance exercise machine) for assessing strength of the upper and lower body respectively
15 40
The difference in strength between contralateral (right vs left sides) muscle groups should be no more than ____%, and the strength-to-body-mass (BM) ratio of the upper body (bench press 1 RM/BM) should be at least ____% of the lower body relative strength (1 leg press 1 RM/BM)
Eccentric
The muscle exerts tension while lengthening The muscles produce a braking force to decelerate rapidly moving body segments or to resist gravity
Concentric
The resistance is less than the force produced by the muscle group The muscle shortens as it exerts tension to move the bony lever
Inverse
There is a/an __________ linear relationship between %1RM and number of submaximal reps to failure
11
There is considerable variability with HR max prediction +- ____ bpm Most common: 220-age
Dynamic
Type of contraction Moving around
Static
Type of contraction Not changing
Isometric
____________ strength is measured as the maximum force exerted in a single contraction against an immovable resistance
Spotter
_____________ should be greater than or equal to strength and height of lifter
Spotted
______________ exercises: bar over head or face, on the back, or in front of shoulders
