HK 422 Exam 3

Measure body composition

% BF, LBM and fat mass skinfold assessment, girth

delivered meal systems

-3% of adults have tried meal kit -can be expensive $10-12 per meal, where homecooked meals are $4 on average -brands: Blue Apron, Hello Fresh, Plated

slide board

-8 ft smooth plastic sheet with bumpers -sport-specific training for skating movements -excellent hip abductor and ankle stabilizer involvement -high intensity is perfect for intervals

circuit training

-8-15 different exercise stations working different muscles without rest periods and may be repeated 2-3x -effective use in strength and aerobic training -moderate increases in cardiovascular fitness, strength, endurance -choose lower intensity (40-70%) and complete for 10-15 reps or 30 sec

boot camp fitness

-A group physical training program designed to build strength and fitness through a variety of exercises -high intensity

What are the benefits of cardiovascular exercise?

-Improved cardiorespiratory function -Improved cellular metabolism -Better control of body fat -Improved sports performance -Improved immune function -Improved psychological and emotional well-being -Reduced risk of chronic disease

wearable fitness devices

-Withing device is most accurate -fitbit, garmin, apple watch

elevation training masks

-a mask designed to simulate high altitude training, in order to improve cardiovascular efficiency -created by Casey Danford

fitness and nutrition digital apps

-apps downloaded to phone to track exercise, weight loss, exercise plans -most popular app is Fitbit -app growth has increased by 330% since 2014 -account for nearly 75% of health and fitness apps -other apps include MyFitnessPal, S Health

elliptical trainers

-cross between upright cycle and stair climber -most models involve upper extremity for increased muscular work -low impact substitute for jogging -may move forward and backward (backward may increase hip extensor involvement

active living

-enhancement of simple activities in daily routine -beginning goal of 1000 kcal/wk and advance to 2000 kcal/wk

treadmills

-generally easier than outdoor walking/running -reduced impact on joints compared to outdoors -may be best suited equipment for those trying to improve athletic abilities indoors

stationary bicycle

-non-weight bearing exercise may be easier for obese -less expensive for home use -electronic versions have built-in programming -may be easier for those with back pain

weight loss facts

-only about 20% of persons with significant weight loss successfully maintain the loss for longer than 1 year -only surgical approaches maintain weight loss in most people - For those significantly overweight/obese even modest weight loss of 5-10% can result in decreased BP, cholesterol, and blood glucose levels

insanity

-performed by Shaun T -DVD full body, no weights 60-day exercise program -fit test at beginning and end

interval training

-periods of low/moderate intensity alternated with high intensity -specific for sport enhancement -improves lactate threshold -EPOC greater than CT may produce greater fat loss -not appropriate for beginners

pedometers

-provide a great way to remind you t get more lifestyle physical activity in your day -less expensive alternative to fitness tracking devices

stair climbers

-provide greater lower extremity simulation -may be too intense for some -less impact than actual stair climbing -begin with short ROM and slow stepping rate -encourage client to not lean forwards as it will decrease effectiveness and reduce strain on knees and lower back

Fartlek training

-swedish for "speed play" -combination of CT and IT -usually performed running outside -periods of low, moderate and high intensity ex: jog for 3 light poles, sprint for 1, walk for 2

ACSM position for weight management

-to promote or maintain weight loss, 50-60 min/day to total 300 min moderate/150 min vigorous -minimum caloric expenditure of 1000 kcals/wk of physical exercise or 3,000-4,000 steps/day

TRX

-total body resistance exercise -increase core stability, balance, flexibility, muscular strength

bodyweight training

-training that doesn't involve free weights or machines -calisthenic exercises

Health consequences of yo-yo (weight) cycling

-upper body fat deposition -discouragment, decreased self-esteem -decreased HDL -decreased immune system activity

MET level method

-useful where clients would like approximate energy costs 1 MET 1kcal/kg/hr

maintenance conditioning

-usually lasts after 6 months of training -maintaining energy cost comparable to end of improvement stage -workout may be altered to include some cross training

cross training

-variety of fitness activities that allow recovery of tissues without stopping workouts can be used during active recovery or post-season mesocycle -provides psychological recovery

rowing machines

-very effective at involving both lower and upper body muscles -may be too intense for some -freedom of technique means poor technique is possible (not suitable for people with lower back pain)

desired body composition

-weight loss should occur at a maximal rate of 1-2lbs/wk desired %BF= LBM/(1-desired %BF) fat mass= (%BF/100)x BW LBM= body mass - fat mass

rep

1 work and 1 relief interval

Steps for fat loss through exercise

1. measure body composition 2. determine desired body composition 3. determine exercise calorie deficit and time to achieve goa 4. develop individualized ExRx 5. reassess body composition to evaluate progress

How long does the improvement stage of aerobic conditioning usually last?

16-20 weeks

How many calories in 5lbs of fat?

17,500 calories

work-relief ratio

1:2, relief is twice as long as work period

What is the daily caloric surplus for a healthy weight gain?

200-500 calories/day

How many Americans are obese?

37.9% of americans are obese 70.7% are overweight

Your client has a tested 53.4 mL/kg/min VO2 max, what is the VO2 reserve (subtract 1 MET)

49.9 mL/kg/min

Research says obese people only need to see a weight loss of what % to see major improvements in cardiac markers and blood glucose?

5-10%

magic fat loss zone

50-70% HR max

Aerobic equipment may have settings built in to keep you in the fat loss zone, what is that zone?

50-70% of HR max to achieve fat loss

Approx., what is the contribution % of fat as a fuel in the fat burn zone?

55%

Roughly how long does it take for maximal improvements in VO2 max to be realized under optimal conditions?

6 months

The risk for 5 different chronic disease with the incorporation of CV exercise can be decreased, which are they?

CVD, cancer, renal failure, T2DM, obesity

% HR max

HR max x % intensity desired

Objective methods for intensity and workload

MET level VO2 reserve % HR max % HRR

HRR

Max HR= 220- age HR max - Resting HR = HRR Training HRR= HRR x intensity + RHR

subjective methods for intensity and workload

RPE

Which piece of CV exercise equipment would not be recommended for someone w/ low back pain?

Rower, puts strain on lower back and is easy to mess up form

set

aa group of work and relief intervals

What are the most common reasons reported for not using aerobic equipment?

boredom and lack of comfort

Set volume

duration & intensity are used to determine caloric cost of activity ACSM 3-5 days per week for most aerobic programs improvements begin to level off after 4 days/week

What aerobic piece of equipment is a low impact substitute for the treadmill?

elliptical

kcal deficit

fat loss of 1lb= 3500 kcals -positive weight gain is 200-500 kcal/day -negative kcal balance not to exceed 500-1000 kcal/day

There are 3 components necessary for sustained long term weight loss, what are they?

healthy eating patterns, increased exercise, behavior modification

work interval

high intensity period

How is CV exercise's volume measured?

in calories per week and is based on frequency and duration

Overweight/obesity is due to:

lack of exercise overeating other metabolic factors (leptin, ghrelin)

improvement conditioning

lasts 16-20 weeks -intensities 50-85% HRR -durations increase every 2-3 weeks up to 30 min -3-5x/week

initial conditioning

lasts 4-6 weeks -longer warm ups & cool downs -intensities 30/40-60% HRR -duration of 12-15 min up to 20 min -3x/week

relief interval

low intensity period

%VO2 Reserve

max VO2- resting VO2 determine intensity range (%) add back resting VO2

needs analysis

needs are determined through assessing the subjective and objective info that is gathered

What is the most important and complex component of CV prescription?

set intensity and workload

reassess body composition

should be done every 6-8 weeks

weight gain

stimulation of muscle protein synthesis through hypertrophy training -compound exercises, 6-12 reps, high volume slight increase in kcal -200-500 kcal/day -excess stored as body fat

yo-yo dieting

successive cycles of dieting and weight gain lose weight to then regain that weight back