MY ACSM
Determining the number of KCal for a workout (equation)
(# METS x 3.5 x body weight in kg)/200 = kcal/min
Goal Weight Formula
(current weight)(1- current %fat in decimal) / ( 1 - desired %fat)
load lift to weight class formula
(load lifted)/(body weight)^2/3
Pregnancy - Concerns with exercise
- 02 or nutrient availability for both exercising muscle of mother and fetus - hyperthermia-induced fetal distress or birth abnormalities - Increased uterine contraction
Pregnancy Exercise Prescription - Resistance Training
- 2 - 3 nonconsecutive d/wk - 8-10 or 12 - 15 reps to point of moderate fatigue - 1 set for beginners, 2 - 3 sets for intermediate
Cardiac - Resistance Training
- 2-3 days/week (nonconsecutive) - 10-15 reps, RPE 11-13 (40-60% 1 RM) - 1-3 sets, 8-10 exercises, focus on major muscle groups, avoid breath holding.
Pregnancy Exercise Prescription - Aerobic
- => 3-5 d/wk - moderate intensity; vigorous for those who were highly active prior to pregnancy or for those who progress - for HR - see pg. 198 or 200 for HR ranges depending on age, fitness, BMI - 30 min/d - weekly total 150 min of moderate or 75 min of vigorous.
PAD (peripheral arterial disease) - Exercise Testing
- Ankle and brachial artery BP should be measured after 5-10 minutes of rest in supine position (to calculate ABI - this is also done in recovery) - Protocol: Use standardized treadmill protocol to ensure reproducibility of pain free max walking time. - 6 minute walk test can also be used to asses function
Cardiac - Frequency and Duration
- At least 3 days, preferably > 5days/week - 20-60 minutes of aerobic activity - Consider total calories burned: 1500-2100 kcal-week
Cardiac - Intensity
- Based on results from baseline exercise test, 40-80% HRR or VO2R (without an exercise test use HRrest + 20-30bpm) - RPE: 12-16 - 10 bpm below ischemic threshold (if known) - Consider signs and symptoms below which an upper limit for exercise intensity should be set.
Diabetes - Blood Glucose Goals
- Before meals: 90-130 mg/dl - 1.5 - 2 hours after meal: 100-160 mg/dl - Bedtimes:100 - 140 mg/dl
Pulmonary Overview:
- COPD: Chronic Obstructive Pulmonary Disease - Obstructive Pulmonary conditions obstruct airflow within the lungs leading to less resistance to inspiration and more resistance to expiration.
Diabetes - Diagnosis
- Fasting blood glucose > 126 mg/dl - symptoms plus casual plasma glucose > 200 mg/dl - 2-hr glucose > 200 mg/dl during an oral glucose tolerance using 75 gram glucose load
Cardiac - Exercise Testing
- GXT: Symptom-limited, use standard protocol, conduct when stable on guideline based medications. - Lowest Risk - Continuous monitoring, decrease to intermittent after 6-12 sessions or sooner as deemed appropriate. - Highest Risk - " " 12 sessions.
Diabetes - Exercise testing (Type 1)
- Goal of Prescription: exercise safely, decrease risk of CVD
PAD - Exercise Prescription
- Good to enroll in medically supervised program - Claudication scale - 0-4, 4 is most painful
Cardiac - Progression
- Individualize (consider initial fitness, motivation/goals, symptoms, musculoskeletal limitations)
Diabetes - Type 1
- Insulin dependent (5-10%) - Autoimmune destruction of the insulin producing beta cells of the pancreas. - Lack of insulin. - Rapid development, usually younger, thin or overweight, catabolic state (recent weight loss)
Pregnancy Exercise Testing
- Maximal is not recommended (unless is a clinical condition which warrants it). If warranted, the test should only be performed with physician supervision after have checked for contraindications to exercise. - Assumptions for submax tests may be compromised (use to chart progress rather than expect accurate estimate of aerobic fitness.
Pulmonary Exercise Testing
- Measure exercise capactiy and exercise tolerance - Measure disease progression and treatment response - Determine other reasons for dyspnea and or exercise limitations - may need to modify protocol (smaller increments, slower progression) - 8-12 min or duration 5 - 9 minutes for those with more severe disease
Diabetes - Intensity
- Moderate, 40-59% VO2R (RPE 11-12) to vigorous, 60-89% VO2R (RPE 14-17). - 150 min/wk of moderate or 75 min of vigorous or combination - 150 min/wk of moderate-to-vigorous intensity
Diabetes - Exercise testing (Type 1) Blood Glucose Regulation:
- Monitor before and after exercise (and potentially during if possible to establish trend) - ok with 1--=250 mg/dl to exercise. - Delay exercise if blood glucose is >250-300 mg/dl with ketones in urine. - Use caution if blood glucose is >250-300 mg/dl without ketones - Consume carbs if < 100 mg/dl (low) - Need to determine individual responses to exercise
Cardiac - Mode:
- Multiple activities for total physical conditioning - High Intensity Interval Training: Alternate 3-4 min at 80-90% HHR with 60-70% HRR.
Diabetes - Type 2
- Non-insulin dependent diabetes (90-95%) - Resistant to insulin with an insulin secretory effect - Slow development, usually affects those > 30 yo, obese, overweight, or normal.
pulmonary signs and symptoms
- Ongoing cough or a cough that produces a lot of mucus - SOB, especially with PA - Wheezing - Chest tightness
Diabetes - Exercise testing (Type 1) Insulin:
- Rapid acting (30-60 min), short acting (2-3 hr), intermediate acting (4-10 hr peak), long acting (sustained for 20-24 hr) - Insulin Pump - adjust dosage - Avoid exercising muscles where injected - Do not exercise at time of peak insulin action.
Diabetes - Overview
- The total direct and indirect estimated cost of diagnosed diabetes in the US in 2012 was $245 billion.
Diabetes - Concerns
- There is a greater risk of hypoglycemia B(low blood glucose) for people who are treated with insulin, whether type 1 or 2 diabetes. - If blood glucose stays high for a long time (hyperglycemia), problems with the eyes, kidneys and heart could develop regardless of the type of diabetes.
Diabetes - Exercise testing (Type 2) Insulin:
- Treatment normally includes weight loss and oral hypoglycemic agents (help restore insulin recptor sensitivity and stimulate pancreatic insulin release)
Diabetes - Signs and Symptoms
- Urinating often, feeling very thirsty, feeling very hungry, extreme fatigue, blurry vision, cuts/bruises that are slow to heal. - Weight loss even when eating more (Type 1) - Tingling, pain, numbness in hands/feet (Type 2)
Pregnancy - Warning signs to stop exercise
- Vaginal bleeding or amniotic fluid leakage - SOB prior to exertion - Chest pain - Muscle weakness - Calf pain or swelling - Preterm Labor - Decreased fetal movement
PAD (peripheral arterial disease) Overview:
- Walking-induced pain in legs that does not go away with continued walking. (relieved only by rest) - Goal: Relieve exertional symptoms, improve walking capacity, improve quality of life, reduce atherosclerosis risk - Manifestations: Burning, searing, aching, tightness, cramping (often disappear when stop exercising) - Stenosis of vessels may result in tissue death (necrosis) in the dependent tissue and may result in the need to amputate the limb.
Diabetes - Resistance Training
- minimum of 2, but preferably 3 nonconsecutive d/wk - 1-3 sets of 10-15 reps early in training and progress to heavier weights using 1-3 sets of 8-10 reps -moderate (50-69% 1 RM) to vigorous (70-85% 1 RM) - exercises including all major muscle groups - Complete resistance training prior to aerobic to lower risk of hypoglycemia for those with T1DM
cardiac disease
- plaque forming on the inside of the coronary vessels can rupture allowing clot formation to occur, potentially blocking the vessel. - chest discomfort - It is typical angina if all 3 components are present, if only two then atypical angina, which is more common in women. -Location and type of sensation. If it occurs with myocardial stress - If it is relieved by nitroglycerin or rest.
volume of exercise (GETP10)
-500-1000 MET x min x week-1 -pedometer counts of 5,400-7,900 steps/day
FITTE factors
-Frequency -Intensity -Time -Type -Enjoyment
What resting measures should be gathered before GXT
-HR -BP -EKG - supine and body position of test -blood sample (lipids, glucose)
measurements to gather during GXT
-HR: monitor continuously and record at the last 5-10 sec of each minute -EKG: monitor continuously: record during last 5-10 seconds of each stage or every 2 minutes with a ramp protocol -BP: measure and record during last 30-60 seconds of each stag or every 2 minutes with a ramp protocol -RPE: record during last 5-10 seconds of every stage or every 2 minutes with ramp protocol
measurements to gather after GXT
-HR: monitor continuously; record last 5-10 seconds of each minute -EKG: monitor continuously; record immediate post exercise, after 60 seconds and then every 2 minutes ( go through at least 6 minutes of recovery) -BP: measure and record immediately post exercise, after 60 seconds of recovery, and then every two minutes -RPE: obtain peak exercise RPE shortly after stop exercising
Diabetes - Exercise Prescription - Cardio
-Large muscle group (walk, jog, cycle, stairclimb, etc)
heat stroke
-Throbbing headache -Dizziness and light-headedness -Lack of sweating despite the heat -Red, hot, and dry skin -Muscle weakness or cramps -Nausea and vomiting -Rapid heartbeat, which may be either strong or weak -Rapid, shallow breathing -Behavioral changes such as confusion, disorientation, or staggering -Seizures -Unconsciousness
treadmill ergometer
-VO2 is higher on treadmill bc more muscle mass is being used -don't have to worry about sizing (high of the bike seat)
How to determine intensity
-VO2 max, lactate measurements -"talk test" -heart rate -rating of perceived exertion (RPE)
Which of the following should be assessed before beginning a lower body plyometric training program?
-balance -strength -training history
cycle ergometer
-body weight is supported in this activity -low impact -safer than treadmill, pt wont fall off -easier to measure
health related aspects to fitness
-cardiorespiratory endurance -muscular strength and endurance -flexibility -body composition
purpose of cool down
-decrease risk of ischemic affect or dysrthymia -helps clear metabolic wastes (lactic acid) -period of metabolic and cardiorespiratory adjustment
Pre-exercise instructions
-don't ingest food, alc, caffeine, use tobacco within 3 hours of testing -be well rested, avoid significant exertion day of -wear clothing that will allow freedom of movement -drink fluids to ensure normal hydration (don't be dehydrated or over hydrated)
informed consent
-explain the test -tell about potential risks and discomforts -inform about responsibilities of the participant -tell the benefits of testing -ask if the have any questions -client has freedom of consent; if they want to stop at any time they can
progression of exercise (GETP10)
-gradual progression of exercise volume by adjusting exercise duration, frequency, and/or intensity is reasonable until the desired exercise goal (maintenance) is attained -start low and go slow
Neuromoter exercise training
-includes motor skills like balance, coordination, gait, agility, proprioceptive training -reduces risk of falling -2-3 day/week -20-30 min/day
how to overload muscular strength, endurance and power
-increase resistance -increase repetitions -increase sets -decrease rest -reducing momentum by increasing repetition duration (reduce speed of movement) -maintain muscular tension
Exercise order
-large muscle group before small -multijoint before single -rotate upper and lower exercises -higher intensity before lower intensity -move from most to least complex
What to do during a warm up
-light intensity (30-<40% HRR) to moderate intensity (40-<60% HRR) -5-10 minutes
arm ergometer
-measurements can be difficult
What needs to be included in patients "health history"
-medical diagnoses and history of medical procedures -previous physical exam findings -lab results -history of symptoms -recent illness -orthopedic problems -medications and drug allergies -other: caffeine, alcohol, tobacco, drug use -exercise history -work history -family history
Flexibility guidelines
-minimum of 2-3 times per week (best if done daily) -hold for 10-30 seconds, repeat until youve held for a total of 60 seconds -stretch to a point of tightness or slight discomfort
Duration of exercise (GETP10)
-moderate intensity - at least 30-60 min/d (150 min/w) -vigorous intensity - at least 20-60 min/d (75 min/w) -can be continuous sessions or bouts of >10
strength: females vs males
-no difference in fiber types -males 50% stronger upper body -males 30% stronger lower body -degree of muscle hypertrophy is difference -males have greater FT response -females similar response in ST and FT -3-4kg force per cm^2 of muscle cross section
why is flexibility important
-optimal musculoskeletal function requires that an adequate range of motion be maintained for all joints
criteria for maximal effort
-plateau/failure o increase VO2 by 150 ml/min with increased workload -HR does not increase with increased workload -post exercise venous blood lactate >.8 mmol/L -RPE >17 -peak RER >1.10
RPE
-rate of percieved exertion -scale from 6-20 -6 is minimal effort 20 is the most effort possible
physical fitness definition
-set of attributes that people have related to the ability to perform physical activity
Definition of stretching
-systematic elongation of musculotendinous units to create a persistent length of the muscle and decrease in passive tension
why do exercise testing?
-to create an exercise prescription -to chart patient progres -to educate -find risk stratification
purpose of warmup
-transitional phase (physiologic, biomechanical, bioenergetic) -decrease risk of ischemic effect or dysrrhythmia -improve ROM and may reduce injury risk -period of metabolic and cardiorespiratory adjustment
guidelines for muscular fitness
-warm up -proper technique (full ROM pain free) -concentric and eccentric -normal breathing pattern -target each major muscle group 2-3 d/week -2-4 sets with 8-12 reps -intensity depends on goals and training -rest 2-3 minutes between sets -include recovery time of at least 48 hrs -progressive resistance
stimulus for strength improvements
1 set minimum. 8-12 reps. 2-3 days per week
program design for older adults
1 set of 8-12 at 40-50% 1RM to 3 set per exercise of 8-12 reps at 60-80% 1RM
program design considerations for children
1-3 sets of 6-15 reps, 2-3 nonconsecutive d/wkfe
high velocity exercises for older adults
1-3 sets per exercises of 6-10 reps at 40-60% 1RM
Steps in planning process
1. Determine multi-year training objectives 2. Establish annual training plan 3. Break each macrocycle into phases and subphases 4. Establish mesocyclone structures 5. Determine microcycle structures 6. Design individual training day 7. Plan training session
Four elements of negligence
1. Duty 2. Breach 3. Causation 4. Damages
force output of muscle
1. change in frequency of activation of individual motor unit (rate coding) 2. change in the number of activated motor units (recruitment)
3 goal setting steps
1. clarify stated goals/objectives 2. inventory resources 3. determine evaluation process
4 parts of exercise testing
1. informed consent 2.health history 3. general physical exam 4. GXT = graded exercise test
Test selection
1. metabolic energy system specificity- consider energy demands 2. biomechanical movement pattern specificity- similar to sport 3. experience and training status- ability to perform, strength, endurance 4. age and sex 5. environmental factor- temp and humidity
Sequence of tests
1. nonfatiguing tests (flexibility) 2. agility tests (t-test) 3. max power and strength tests (1RM) 4. sprint tests (40m dash) 5. local muscular endurance tests (push ups to failure) 6. fatiguing anaerobic capacity tests (300yd shuttle) 7. aerobic capacity tests (VO2 max)
Which of the following is the maximum recommended weekly increase in training duration for an off-season athlete?
10%
Which of the following is the recommended ceiling height for a strength and conditioning facility?
12 to 14 feet (3.7-4.3 m)
CAD risk factor: hypertension
145/90+ confirmed on two separate occasions or on antihypertensive medications
Which of the following is the maximum recommended depth jump box height for an athlete who weighs over 220 pounds (100 kg)?
18 inches (46 cm)
If an athlete is tested in the bench press and is found to have a 1RM of 220 pounds (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set? (answer choices may be rounded to the nearest 5lbs for practicality)
185 pounds (85 kg)
Which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout?
1:5
How many minutes of rest between attempts that are NOT close to the subject's maximum?
2 minutes
resistance training
2-3 days a week (nonconsecutive). 10-15 reps, RPE 11-13 (40-60% 1RM). 1-3 sets, 8-10 exercises, focus on major muscle groups, avoid breath holding
Pulmonary - Resistance Training
2-3 days/wk; 60-70% 1 RM for beginners and 80%+ for experienced for strength and <50% for endurance; 2-4 sets of 8-12 reps for strength and =<2 sets of 15-20 reps for endurance; use weight machines, free weights, or body wt exercise
female athletes
2/3 absolute strength of men. relative to body weight. can increase strength at same rate as men or faster
Yo-Yo Intermittent Recovery Test
20 m test course with markers 2 m apart at each of the course and 5 m distance behind start line.
Pulmonary - Duration
20-60 min as tolerated; intermittent rest periods may be needed
children and strength
3 days a week. 8-15 repetitions per exercise. increase resistance only when child can do desired number of repetitions with good form
How many minutes of rest between attempts that are close to the maximum?
3 minutes
How many attempts to find 1RM after warm up?
3-5
PAD - Cardio - Frequency
3-5 days/wk
Pulmonary exercise prescription - Frequency
3-5 days/wk
Diabetes - Frequency
3-7 days a week
PAD - Cardio - Duration
30-45 min/d, may progress to 60 min/d
exercise testing in older adults
30-60 minutes of moderate activity 5 days a week, 150-300 mins per week. 20-30 minutes of vigorous activity for three days a week, 75-100 minutes per week. slow movement flexibility 2 days a week, hold about 30-60 seconds. resistance twice a week. low VO2 max, start at lower intensity. longer to reach steady state, address reduced balance
Obese children
32%
obese adults
34%
What is the recovery guideline for plyometric exercise?
42 to 72 hours between sessions. 2-3 sessions per week.
How many minutes of rest in between test batteries?
5 minutes
What volume has the greatest ability to increase muscular endurance?
5 sets of 15 repetitions
guidelines for dynamic stretching
5-10 reps per movements. progressively increase ROM and speed. always maintain control. replicate sport movement
ACSM in 2011
500-1000 METS per min per week. minimum of 450-750 per week. those wanting to lose weight= 60-90 min per day
Morbidly obese
6%
Which of the following are the optimal temperature and humidity setting, respectively, for a strength and conditioning facility?
68 to 75 °F (19-21 °C); <60%
Overweight
68%
ACL injury
6x more likely in women, particularly in soccer and basketball. possible due to anatomical and hormonal difference. mostly occur from noncontact mechanisms
When is a good time to exercise outdoors?
86 F (30 C) and 75% humidity
exercise
A type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness
Joint laxity, skill level, limb alignment, and neuromuscular deficiency are all thought to be factors in the occurrence of what common injury in young women?
ACL tear
Second transition period (post season)
After final contest. Active or relative rest for athlete before beginning next year's off season. No formal workouts.
stretch-shortening cycle (SSC)
An eccentric/concentric coupling phenomenon in which muscle tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and immediately shorted in a reactive or elastic manner
physical activity
Any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure
When is power maximized?
At 30% of RM
PAD resistance training
At least 2 days/wk; 60-80% 1 RM, 2-3 sets of 8-12 reps; 6-8 exercises targeting major muscle groups
Body Mass Index (BMI)
BMI = kg/m^2 Lbs/2.2=kg In*.0254=m
bariatric surgery
BMI >40 or those with BMI >35 with comorbid risk factors. gastric bypass (staple on stomach), gastric banding (band on stomach), or gastric sleeve (removes 80% of stomach)
CAD risk factors: obesity
BMI greater than 30. waist girth greater than 102cm (40in) in men and 88cm (35in) in women
An athlete performing which of the following workouts has the greatest need for a weight belt?
Back squat at 90% 1RM
When are hormones released during heavy resistance exercise?
Before, during, and after due to the physiological stress of the exercise
Preparatory period (off season)
Between the end of the postseason and the beginning of the preseason, about 6 weeks (although this varies greatly) before the first major competition. Higher priority of resistance training
If an adult athlete is training to increase muscle hypertrophy, which of the following is a primary nutrition recommendation?
Consume at least 20 g of high-quality, high-leucine protein every 3 to 4 hours
Competition Period (In season)
Contains all contests scheduled for the year. Maintaining and improving strength, power, flexibility, and anaerobic conditioning
symptoms of heat stroke or heat exhaustion
Cramps Nausea Dizziness Difficulty in walking or standing Faintness Garbled speech Lack of sweat Red or ashen skin Goose bumps
Determining submax vs max testing
Depends on -the reason for the testing -the type of subject -equipment and personnel available
Diabetes
Disease characterized by a chronically elevated blood glucose concentration.
Marcocycle
Entire training year
Rate Pressure Product (RPP)
Estimate of maximal workload the left ventricle can perform. >25,000 during maximal exercise Max HR * max SBP = RPP
Pregnancy Physiological Responses
Everything increases besides systolic and diastolic (no change or decrease)
Which of the following is a type of aerobic endurance training that involves easy running (70% VO2max) combined with short, fast bursts of running (85-90% VO2max) for short time periods?
Fartlek
heat exhaustion
Fatigue, malaise, drowsiness, headache, confusion, weakness,dizziness, syncope, rapid thread pulse, hypotension, pale,soaked skin, usually cool, thirst, muscle cramps, abdominal cramps, nausea/vomiting/possibly diarrhea
Diabetes - Flexibility
For general fitness program reasons
what is FITT-VP?
Frequency, Intensity, Time, Type, Volume, Pattern, Progression how to put together a concrete workable workout program for a client.
Pregnancy Exercise Prescription - Flexibility
General Recs
A high serum level of which of the following substances is protective against heart disease?
HDL
CAD risk factors
HTN 140/90 HLD: LDL >130, HDL, <40 or >200 DM: fasting >126, oral glucose >200 smoking, FHx >55 women; >45 men , obesity, physical inactivity HDL-C >60
Physical fitness tests
Has to be valid, reliable, norms, and economy. Important for educating participants about health/fitness status relative to norms, create and maintain goals, evaluate progress, creating exercise prescriptions
Which of the following are reasons for a pre-competition meal?
Help maintain hydration Top off glycogen levels keep yourself satiated during the competition
Flexibility
Important for efficient body movement, daily living, and athletic performance Ex: sit and reach test, flexometer
Pre-participation screening
Informed consent (asking questions), PAR-Q+, no food alcohol or caffeine before, no tobacco before, well rested, free movement clothing, stay hydrated
CAD risk factor: high cholesterol (dyslipidemia)
LDL greater than 130, HDL less than 40, total cholesterol greater than 200. or on cholesterol medications
Preseason/First transition period
Leads up to first contest, focuses on strength and power phases of resistance training. Sports specific training
aerobic capacity (aerobic power)
Maximum rate at which an athlete can produce energy through oxidation of energy resources (carbohydrates, fats, and proteins). usually expressed as a volume of oxygen consumed per kg of body weight per minute
Pro Agility Test
Measures ability to accelerate, decelerate, change directions, and then accelerate again
Mr. Please
Medical History Review Risk Factor Assessment Prescribed Medication Level of Physical Activity Establish Need for Physician Consent Administer and Evaluate fitness tests Set up exercise prescription Evaluate Progress with follow up tests
Pulmonary - Intensity
Moderate to vigorous intensity (50-80% peak work rate or 4-6 on Borg CR10 Scale - see pg. 257
PAD - Cardio - Intensity
Moderate-intensity (40-<%60 VO2R) that allows waLking to the point of moderate pain (3 out of 4 on the claudication pain scale)
ATP Formation
PC- fuel: PC, no O2, few ATP yield anaerobic glycolysis- fuel: glucose, noO2, limited ATP yield aerobic glycolysis- fuel: gluose, fats, protein, yes O2 at last step, unlimited ATP yield
Agility is similar to speed, except that agility also includes which of the following components that is not part of speed?
Perceptual-cognitive ability
2 for 2 rule
Perform two or more repetitions over assigned repetition goal in the last set in two consecutive workouts
An American football lineman has difficulty driving into defense lineman and believes he gas lost his explosive ability. What exercise order is best to improve his performance?
Power clean, back squat, hip sled, leg curl up
Cardiac output
Q = HR * SV
Which of the following is NOT part of the starting position for the plyometric single-arm throw drill?
Rotate the throwing arm so the forearm is parallel to the floor.
Pulmonary - Flexibility
Same as for general program
PAD - Flexibility
Same as general recs
Pulmonary Exercise Testing Termination Criteria
Saturation of O2 less or = 80%
SET program
Sequential Exercise Testing -data gathering -client needs assessment -goals and objectives -exercise program development and implementation -observation, evaluation, feedback
partial curl up
Set a metronome to 40 beats per minute and have the individual do slow, controlled curl- ups to lift the shoulder blades off the mat in time with the metronome. The upper back must touch the floor before each curl-up. • The athlete performs as many curl-ups as possible without pausing, to a maximum of 75.
SAID program training
Specific Adaptations to Imposed Demands
What does SMARTS stand for?
Specific, Measurable, Action-Oriented, Realistic, Timely, and Self-Determined
Principles of training
Specificity overload adaption reversibility maintenance
Balance Error Scoring System (BESS)
Stances held for 20 sconces with eyes closed for each condition and hands on hips Three stance positions are double leg stance with feet together, single leg stance on non dominant foot with contralateral leg in 90 degrees of flexion, and tandem stance with dominant foot in front of non dominant foot— first on firm surface and then on soft
What is the proper form for sprinting?
Stay low to apply force forwards versus popping up, which applies force upwards
STEADI
Stopping Elderly accidents, Deaths, and Injuries. screening to identify older adults with increased fall risk. assessing to identify modifiable risks, intervening to reduce fall risk using evidence based strategies.
Overtraining phase
Stressors too high, exercises suspended and overtraining syndrome and result
hexagon test
The athlete double-leg hops from the center of the hexagon over each side and back to the center, starting with the side directly in front of the athlete Continues in a clockwise sequence until all six sides are covered three times A total of 18 jumps
Margaria-Kalamen Test
The athlete sprints toward the stairs from a standing start 20 feet (6 m) from the base of the stairs and then up the staircase three steps at a time. • Power in watts is calculated as the athlete's weight (w) in newtons times height (h) in meters from the third step to the ninth step divided by the measured time interval (t) in seconds; P (watts) = (w × h) / t.
muscle cross sectional area
The force a muscle can exert is related to its cross-sectional area rather than to its volume.
percentile rank
The percentage of test takers scoring below an individual
Which of the following is considered an objective of a warm-up?
To make a seamless transition into competition Acutely improve muscle strength and power Increase psychological preparedness Actively move through a range of motion
Why do we set goals?
To prioritize expected outcomes
Compound set
Two different exercises for the same muscle groups. More efficient and demanding.
Mesocycle
Two or more cycles within the macrocycle, each lasting several weeks to several months.
Superset
Two sequentially performed exercises that stress two opposing muscles or muscle areas. Antagonist and agonist.
Microcycle
Typically four weeks, but could be as short as several days depending on the program.
Which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill?
Use only one leg.
VO2 walking
VO2=3.5+(0.1*S)+(1.8*S*G) X mph * 26.8 m/min= X m/min
VO2 running
VO2=3.5+(0.2*S)+(0.9*S*G) X mph * 26.8 m/min= X m/min
VO2 stepping
VO2=3.5+(0.2*step/min)+(1.33*1.8*step height*step/min)
VO2 leg ergometry
VO2=3.5+3.5+[(1.8*workrate)/body mass in kg]
VO2 arm ergometry
VO2=3.5+[(3*workrate)/body mass in kg]
exercise in children vs adults: decrease
VO2max (L/min), cardiac output, stroke volume, SBP and DBP, tidal volume, minute ventilation, RER
exercise in children vs adults: increase
VO2max (mL/min), heart rate, respiratory rate
Stroke volume
Volume of Blood ejected per heart rate EDV/ESV
Pulmonary - Type
Walking or stationary cycling
PAD - Mode
Weight-bearing (walking) intermittent; seated rest when moderate pain is reached until pain is completely alleviated.
Does weightlifting or power-lifting have a higher power component?
Weightlifting due to the higher movement velocities with heavy weights of the weightlifting movements
Heart rate reserve (HRR) equation
[(max HR - resting HR) x 75%] + resting HR =
VO2 max reserve equation
[(max VO2 - resting VO2) x 75%] + resting VO2 =
osteoporosis
a bone mineral density below -2.5 SDs of the young adult mean
diabetes
a disease characterized by chronically elevated levels of blood glucose concentration
which of the following energy substrates cannot be depleted during extreme exercise intensities or duration's?
a: creatine phosphate b: glycogen c: water ***** d: ATP
local muscular endurance
ability of certain muscles to perform repeated contractions against submaximal resistance
agility
ability to change direction or speed of the whole body in response to a sport-specific stimulus
balance
ability to maintain static and dynamic equilibrium
muscular endurance
ability to make repeated contractions against a submaximal load
stability
ability to return to a desired position following a disturbance to the system
alarm phase
accumulation of fatigue, soreness, stiffness. reduction in energetic stores. results in a reduction in performance capacity
resistance (supercompensation) phase
adapts to the stimulus and returns to a normal functional capacity. supercompensation.
five A's model of counseling
address agenda, assess, advise, assist, arrange
aerobic and anaerobic interaction
aerobic: % energy yield increases with maximal work time anaerobic- % energy yield decreases with maximal work time
All-or-none principle
all muscles fibers in the motor unit contract and develop force at the same time. all muscles contract or none of the muscles contract.
synovial
allows considerable movements. ex: elbows
cartilaginous
allows limited movements. ex: inter-vertebral disc
fibrous
allows virtually no movement. ex: sutures of skull
Variation/periodization
altering one or more program design variables to maintain optimal training stimulus
EPOC (excess post-exercise oxygen consumption)
amount of oxygen consumed during recovery in excess of that which would have ordinarily been consumed at rest in the same time
Which receptor in the muscle is increased after one or two heavy resistance exercises sessions?
androgen
push up
as many repetitions as possible are done within 2 minutes period.
concurrent validity
associated between two accepting tests ex: skin fold and DEXA, both measuring body composition
lower blood lactate
at given workload in trained individuals.
association
at higher intensity- hard to block out and help with avoiding potential injury or overexertion
frequency and duration of exercise
at least three days a week, preferably five days or more a week. 20-60 minutes of aerobic activity. consider burning 1500-2100 kcal/week
exhaustion phase
athlete is demonstrating an inability to adapt to the imposed stressors. overreaching/overtraining.
300 yard shuttle
athlete sprints to the line 25 yards away, then immediately sprints back to starting line. 6 round trips are made as fast as possible without stops.
All of the following are typical patterns for the usage of steroids EXCEPT
augmented
mean arterial pressure (MAP)
average pressure exerted by the blood against the artery walls MAP = Q * TPR MAP = [(SBP-DBP)/3z + DBP rest:90-100; max: 130
Which of the following is the best exercise to train the anatomical core musculature in individuals who want to improve sport performance?
back squat
Which type of joint in the body typically exhibits the greatest ROM?
ball-and-socket
intensity of exercise
based on results from baseline exercise testing, 40-80% HRR or VO2R. without exercise test, use HRrest+20-30bpm. RPE 12-16. 10bpm below ischemic threshold (if known). consider signs & symptoms
program design initially for older adults
baseline responses, machines, low intensity, learn technique, minimize potential for soreness, focus on ADL's
social cognitive theory
behavior change is influenced by the interactions between the environment, personal factors, and behavior itself ex: walking with partner, level of enjoyment, or past experiences
Amine
bind to receptors and act via secondary messengers epinephrine, norepinephrine
normal cardiac response to exercise
blood pressure increases (systolic increase, diastolic little to no change), heart rate increases
where does resistance training improve in seniors?
bone and muscle health and performance, gait speed, stair climbing, dynamic stability, power, energy balance (RMR)
osteopenia
bone mineral density between -1 and -2.5 standard deviations (SD) of the young adults mean
What type of lower body plyometric drill requires a higher horizontal speed than the other types of drills?
bounding
What is required for cross bridge cycling with actin and myosin filaments?
calcium and ATP
polypeptides (chain of AAs)
cannot cross cell membrane, therefore secondary messengers growth hormone (GH), insulin, insulin-like growth (IGF)
special populations for exercise testing, exercise prescription
cardiac, pulmonary, PAD, diabetes, pregnancy, arthritis, cancer
components of fitness
cardiorespiratory endurance, muscular fitness, flexibility, neuromotor exercise training
cortisol
catabolic hormone, released from adrenal cortex. released during high intensity activities. has greater effect on type 2 fibers than type 1 fibers
skinfold sites
chest, upper arm, forearm, waist, hips, thigh, calf
An athlete has dramatically increased time spent practicing sport-specific skills and tactics and decreased overall training volume. This best describes an athlete who has entered which of the following periods of training?
competitive
beta blockers
completes with epinephrine and norepinephrine for beta-adrenergic receptors. decreases heart rate and blood pressure. cannot use predicted HRmax (B1 receptors found on heart; B2 receptors found in smooth muscle of lungs, arterioles, intestine, uterus, and bladder)
affect regulation
consider enjoyment and pleasantness
reliability
consistency or repeatability of results
AV node
controls heart rate before reaching ventricles
conduction system
controls the mechanical contraction of the heart
content validity
covers all relevant subtopics or component abilities in appropriate proportions
CAD risk factors: smoking
current smoker or have quit in the past 6 months or exposure to smoke
purpose of cool down
decrease risk of ischemic effect or dysrhythmia, helps clear metabolic waste, good for aerobic and muscular endurance activities, period of metabolic and cardiorespiratory adjustment
purpose of warm up
decrease risk of ischemic effort of dysrhythmia, improves ROM, reduces risk of injury, good for transitional phase (physiological, biomechanical, and bioenergetic), period of metabolic and cardiorespiratory adjustment
physiologic variables due to training (chronic adaptions)
decrease: resting HR, submax HR, HR max (or no change), MAP increase: SV, Q (at max), a-vO2diff, VO2 max, VE, blood volume, SBP (due to cardiac output), AT, TPR
physiological changes due to age
decrease: resting heart rate, max heart rate, max cardiac output, rest and exercise BP (or no change), VO2 max, vital capacity, reaction time, muscular strength and bone mass, flexibility, fat-free body mass, glucose tolerance increase: residual volume, percent body fat, recovery time
factors that increase retention
degree of original learning, feeling tone (pleasant feeling), transfer, practice, meaning (rated to life and experiences)
glycogen resynthesis
depends on types of exercise and types of carbs consumed. concerns with eccentric components which cause muscle damage (WBC infiltration-can only use glucose), reduce recovery
Which of the following types of plyometric drills is generally considered to be the MOST intense?
depth jumps
cardiorespiratory endurance
determines physiological responses at rest and during submax or max work, screen for CHD, provides basic exercise program, prevention for heart disease. Ex: 1.5 mile run, 1 mile walk. measure HR, BP, O2 uptake, etc
health counseling skills
developing rapport (openness and acceptance) and conveying empathy, assessing health related behaviors, facilitating change, managing transient life crises
arteriovenious oxygen difference (a-vO2diff)
difference between the oxygen content of the arterial blood and the oxygen content of the venous blood rest: 5mL O2/dL (25% utilization) max: 15mL O2/dL (75% utilization)
standing long jump
distance measured from back of edge of athlete's rearmost heel. must land on feet in order for jump to be scored.
anti-arrhythmic medications
do not influence heart rate response, other than beta blockers. may improve work capacity due to reductions in arrythmias
how to enhance exercise adherence
do not just educate, but motivate to act and maintain a personal fitness program. consider balance of positive and negative forces
face validity
does it look like it is doing what it is supposed to be doing
Which of the following is the order of the phases of the stretch-shortening cycle?
eccentric, amortization, concentric
Which of the following is an advantage of machine-based training?
enhanced ability to target specific muscle groups
creatine kinase
enzyme that catalyzes the synthesis of ATP from CP and ADP.
typical error measurement
error from equipment/device or athlete
(GXT) Graded Exercise Test
estimations from work by metabolic calculations. last 8-12 minutes
O2 debt
excess O2 uptake above rest following exercise. alactacid and lactacid
gravity
exercise technique that can affect the resistive torque pattern during an exercise and can shift stress among muscle groups -when weight is horizontally closer to the joint, less resistive torque exerted -when weight is horizontally father from the joint, more resistive torque is exerted
lactate
exerted in urine and sweat, 20% converted to glucose or glycogen, 10% amino acids, 70 % oxidized metabolic fuel. for heart muscle, brain, skeletal muscle, kidney, liver
informed consent
explanation of test (plus verbal), potential risks and discomforts, responsibilities of participant, benefits, inquires (specific questions on form along with responses), freedom of consent
power
explosive strength. tine rate of doing work. power = work / time
symptoms of water intoxication or hyponatremia
extremely diluted urine, bloated skin, altered consciousness, loss consciousness, no increase in body temperature
CAD risk factors: diabetes
fasting glucose greater than 126. oral glucose test greater than 200. HbA1C greater than 6.5%
physiological changes: sex
females have larger cardiac output at any given submax workload due to lower hemoglobin concentration
Which of the following phases of healing is characterized by random deposits of weak collagen fibers along the injured structure?
fibroblastic repair
exercise compliance
fitness and cardiac exercise programs have typically reported dropout rates ranging from 9 to 87%, highlighting the compliance problem among those who voluntarily enter physical conditioning programs. greater than 50% will drop out in the first month.
hormonal contraction changes in peripheral blood
fluid volume shifts, tissue clearance rates, venous pooling of blood, hormone interactions with binding proteins, circadian pattern
more effort needed in mechanical advantage
force arm < resistance arm; when moment arm is shorter
less effort needed in mechanical advantage
force arm > resistance arm
First class lever
force arm, fulcrum, resistance arm
impulse
force x time
lactate
formed from pyruvate and catalyzed by the enzyme dehydrogenase. can be transported in the blood to the liver where it is converted to glucose. NOT the cause of fatigue. peaks about 5 minutes after cessation of exercise.
FITT-VP
frequency, intensity, time, type, volume, progression
third class lever
fulcrum, force arm, resistance arm
second class lever
fulcrum, resistance arm, force arm
prolonged exercise
generally steady state VO2, increase in body temperature, increase blood levels of epi and nepi, increases O2 uptake overtime
large pennation angle of muscle fibers
generate greater force. sarcomeres in parallel.
goal weight formula
goal weight=(current weight)(1-current %fat)/(1-desired %fat)
physiological changes: posture
has effect on venous return and preload. EDV is highest when recumbent and decreases as a shift to sitting then standing. post exercise hypotensive- blood pooling from decrease in venous return
reactive strength index
height jumped (m)/ ground contact time (s)
Which of the following is the best recommendation for combing plyometric training with resistance training in a single workout session?
high-intensity lower body resistance training with low-intensity upper body plyometrics
What affect does exercise have on VO2 (mL/kg/min) in children?
higher
what affect does exercise have on heart rate in children?
higher
what affect does exercise have on respiratory rate in children?
higher
CAD risk factors: family history
history of MI, coronary revascularization, sudden death before ages 55 (men) or 65 (women)
predictive validity
how test will predict performance in actual sport
convergent validity
how well does one test match up to gold standard
medication list for exercise
if diagnostic-often discontinue CV medication with physician approval only. if functional or for prescription, typically continue with medication regimen.
muscular strength & endurance
important for bone mass, muscle mass, glucose tolerance, helps with ADL, musculotendious integrity Ex: grip test, push up test, YMCA bench test
growth hormone
important for normal child development and proper adaption to the stress of resistance training. decreases glucose utilization, increases protein and collagen synthesis, stimulates cartilage growth, enhances immune cell function, increases lipolysis (fat breakdown)
benefits in resistance training
improve motor skills, enhance bone mineral density, favorably alter selected anatomic and psychosocial parameter, reduce injuries in sport and recreational activities
muscle spindle
impulses sent to spinal cord, synapses with motor neuron causing the muscle to contract. muscle stretched.
How should the low back be positioned in resistance training?
in a moderately arched position.
higher blood lactate
in trained individuals during maximal exercise.
Which of the following makes the specific preparatory phase distinct from the general preparatory phase?
inclusion of sport-specific training activities
How can athletes improve force production?
incorporate phases of training that use heavier loads in order to optimize neural recruitment, increase the cross-sectional area of muscles involved in the desired, perform multi-muscle, multi-joint exercises that can be done with more explosive actions to optimize fast twitch muscle recruitment.
digitalis medications
increase contractility, may see increase in work capacity. may cause false positive ST segment depression during exercise tests
diurectics
increase excretion of electrolytes and water. ventricular ectopy and/or hypotension can occur secondary to diuretic induced electrolyte imbalance (K, Mg) or volume depletion. little effect on exercise performance.
progressive overload
increase load increase reps alter rep velocity change rest (decrease for endurance and increase for strength/power)
Catecholamines (adrenal hormones)
increases force production, increase muscle contraction rate, increase blood pressure, increase energy availability, increase muscle blood flow (vasodilation), increases secretion rates of other hormones such as testosterone.
neural drive
increases rate of action potentials
total cost of diabetes in the US in 2012
indirect and direct, estimate cost of diagnosis was $245 billion.
task self-efficacy
individual's belief they can actually do the behavior in question
health belief model
individual's beliefs about whether or not he/she is susceptible to disease, and his/her perception of the benefits of trying to avoid it. -perceived susceptibility, severity, benefits, barriers, self efficacy and cues to action.
progression of exercise
individualize considering initial fitness, motivation/goals, symptoms, musculoskeletal limitations.
After suffering a fractured tibia, what is the sequence of phases of healing that an athlete must go through before returning to play?
inflammatory response, fibroblastic repair, maturation-remodeling
calcium channel blockers
inhibits entry of calcium ions into heart muscle cells, causing a slowing of the heart rate, a lessening of the demand for oxygen and nutrients, and a relaxing of the smooth muscle cells of the blood vessels to cause dilation no negative affect on endurance training. % HRmax and % VO2man regression
type 1 diabetes
insulin dependent (5-10%). autoimmune destruction of the insulin producing beta cells of the pancreas; lack of insulin. rapid development, usually at younger age, can be thin or overweight
preparation
intend to be active in upcoming month
Epinephrine
involved in metabolic control, force production, and response mechanisms of other hormones
All of the following are characteristics of sports with an increased prevalence of disordered eating and eating disorders EXCEPT
involvement of a strength component
isotonic
involves moving a given resistance through a ROM (dumbbells, free weights)
isotonic
involves moving a given resistance through a ROM. concentric (shortening), eccentric (lengthening). 1 set, 8-12 RM. RM should provide muscle fatigue by last rep
Which of the following is NOT a phase of the stretch-shortening cycle?
isometric
joint
junctions of bones
What does KISS stand for?
keep it short and simple
When an athlete lands on the ground from a lower body plyometric jump, the shoulders should be in line with the ____ when viewed from the side.
knees
social support
knowledge, participatory, motivational, practical
intrarater variability
lac of consistent scores given by tester
intrasubject variability
lack of consistent performance by subject
Precontemplation
lack of interest in making change. use resources to show importance of change
O2 deficit
lags in O2 uptake in the beginning. becomes equal with O2 uptake after steady state. steady state sooner in train individuals because lower ADP stimulates mitochondria to uptake O2
physiological changes: exercise
larger amount of muscle mass activated, the higher VO2 will be. treadmill shows higher values, test specificity
eccentric
lengthen during contraction while resisting a constant load. still requires ATP
what to do for warm up
light to moderate (30-60% of HRR). lasting 5-10 mins "dynamic, cardiorespiratory endurance exercise warm up is superior to static flexibility exercise" for enhancing performance of cardiorespiratory endurance, aerobic exercise, sports, or resistance exercise.
what to do for cool down
light to moderate intensity, lasting 5-10 minutes.
insulin and hypoglycemic drugs
little effect on exercise performance; hypoglycemia is possibility with exercise. if diabetic changes exercise routine, insulin dose or timing may need to be adjusted by health care provider.
age related changes in neuromotor function
loss of reaction time, loss of muscle stiffness, impaired balance and postural stability
What affect does exercise have on VO2 (L/min) in children?
lower
what affect does exercise have on RER in children?
lower
what affect does exercise have on SBP and DBP in children?
lower
what affect does exercise have on cardiac output and stroke volume in children?
lower
what affect does exercise have on tidal volume and minute ventilation in children?
lower
physiological changes: VO2 max
lower for women by 15-25% due to lower hemoglobin, different body composition, and smaller heart
skeletal system
made up of 206 bones, providing leverage, support, and protection
maintenance
maintain behavior for longer than 6 months
What type of drill used to warm up for a plyometric training session emphasizes posture and movement technique?
marching
maximal aerobic speed test
marker cones are placed at 25 m intervals around the running track. initial speed set between 8-12 km/h, depending on fitness level. speed increased by 1 km/h every 2 minutes until the athlete cannot maintain speed
anaerobic capacity
maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities
muscular strength
maximum amount of force a muscle can generate
static vertical jump
maximum height of jump.
tranquilizer or anxiolytics
may increase heart rate and blood pressure by controlling anxiety.
neuroleptic agents (major tranquilizers)
may increase heart rate. may decrease blood pressure or have no change.
standard deviation
measure of variability of a set of score about the mean
biomechanics
mechanism through which components interact to create movement
program design considerations for older adults before starting
medial history, risk factors, physician's clearance
action
meeting a criterion on a consistent basis, but less than 6 months
CAD risk factors: age
men 45+. women 55+
overhead squat
minimum of five repetitions should be performed
METs (metabolic equivalents)
ml/kg/min /3.5
ACSM guidelines for ages 18-65
moderate aerobic- 30 mins, 5 d/week = 3-6 METS vigorous aerobic- 20 mins 3 d/week = >6 METS strength training- 8-10 exercises, 8-12 reps, 2 d/week (heavier weight) *can do bouts of 10 mins*
ACSM guidelines for ages 65+
moderate- 30 min, 5 d/week vigorous- 20 min, 3 d/week strength training- 8-10 exercises 10-15 reps, 2 d/week flexibility- 10 mins, 2 d/week include exercises for balance
angina (chest discomfort)
more common in women. typical angina if all three component are present: 1) location and type of sensation, 2) occurs with myocardial stress such as exertion or mental stress, 3) relieved by nitroglycerin or rest
Which of the following explains why a static squat jump results in a lower jump height than a countermovement jump?
more rapid eccentric element
dissociation
more with light-to-moderate intensity. Less focus, music playing
speed
movement distance per unit time, typically quantified as the time taken to cover a fixed distance
isokinetic
movement under a constant angular velocity. develop max force throughout ROM, train muscles across range of velocities. tension depends on person
mode of exercise
multiple activities for total physical conditioning (treadmill, cycling, arm cycling, stair-climbers, elliptical, rowing)
agonist (prime mover)
muscle most directly involved in bringing about a movement.
Which of the following structures detects rapid movement and initiates the stretch reflex?
muscle spindle
synergist
muscle that assists indirectly in a movement
antagonist
muscle that can slow down or stop the movement
heart
muscular organ made up of two interconnected but separated pumps
Which of the following describes the rate and amplitude of impulses being sent from the nervous system to the target muscles?
neural drive
Which of the following is the primary mechanism leading to strength gains in preadolescents?
neural factors (motor unit activation and synchronization)
isometric
no change in muscle length with tension development
isometric
no change in muscle length with tension development . can overload, but joint specificity
CAD risk factors: physical activity
no physical activity for 30 mins at least 3 days a week for 3 months
type 2 diabetes
non-insulin dependent (90-95%). resistant to insulin with an insulin secretory effect. slow development, usually affects those >30 years, obese, overweight, or normal.
circuit training
number of stations where given exercise is performed, usually in a specific time.
interrater reliability
objectivity or interrater agreement. degree to which different raters agree
positive work
occurs during concentric muscle action
negative work
occurs during eccentric muscle action
General Adaptation Syndrome (GAS)
one of the foundational concepts from which periodozation theories have been developed
self-efficacy
ones belief in his/her capability to successfully complete a course of action such as exercise. based on performance accomplishments and vicarious experiences
Which of the following is a treatment goal for rehabilitation during the maturation-remodeling phase of an injury?
optimization of tissue function progressing to sport-specific exercises
blood flow through heart
oxygen-poor blood enters heart through inferior and superior vena cava into right atrium, passing through the tricupsid valve into the right ventricle, passing through the pulmonary valve, then to the lungs. pulmonary veins empty oxygen-rich blood from the lungs into the left atrium, then travels through mitral valve into the left ventricle, then blood goes into the aortic valve into the rest of the body.
SA node
pacemaker of the heart, where electrical pulses are generated.
DOMS (delayed onset muscle soreness)
pain and stiffness felt in muscle several hours to day after unaccustomed or strenuous exercise. cause is unknown. thought to be due to lactic acid build up, connective tissue damage, muscle spasms due to ischemia, or inflammatory response from exercise.
steroids
passively diffuse across the cell membrane. Testosterone, estrogen, cortisol
Ejection Fraction (EF)
percentage of blood volume in the ventricles at the end of diastole that is ejected during systole; a measurement of contractility. Normal 65%+ EF = (SV/EDV) * 100
1.5 mile run
perform as quickly as possible at steady pace. record time in minutes and seconds
12 minute run
perform on 400 m track or flat course with markers every 100m.
factors related to long-term compliance
persuade dropouts to become "re-involved". ID and monitor "dropout" prone" so prevent dropout
cardiac disease
plaque forming on the inside of the coronary vessels can rupture allowing clot formation to occur, potentially blocking the vessel.
criteria for VO2max
plateau with increased work load (failure to increase VO2 by 150mL/min), HR does not increase with the increase in work load, post-exercise venous blood lactate >8.0mmol/L, RPE >7 (on 0-10 scale), RPE >17 (on 6-20 scale), peak RER >1.10
Due to a negative effect on power production, which exercise should be performed first?
plyometric before aerobic.
guidelines for static stretching
position yourself for relaxation, mild discomfort or communicate with partner. hold for 15-30s. 4-5 strethes
the basketball coach says his starting center needs to jump higher. in addition to beginning a plyometric program, which of the following resistance training exercises are most specific to goal?
power clean-velocity and front squat-force
exercise testing
pre-exercise instructions and informed consent, criteria for VO2max, test termination criteria
parameters of stretching
preceded by warm-up, maintenance vs improvement, 15-30 sec hold, mild discomfort not pain
Transtheoretical Model
precontemplation, contemplation, preparation, action, maintenance
All of the following are benefits of a three-week active rest period EXCEPT
preparing for the upcoming competitive period
pleural pressure
pressure in the narrow space between the lung pleura and chest wall pleura
alveolar pressure
pressure inside the alveoli when the glottis is open and no air is flowing into or out of the lungs
exercise prescription
principles of training. specificity, overload, adaption, reversibility, maintenance. FITT-VP factors
When should scoring forms be prepared for subject?
prior to meeting
transfer theory
process of applying what is learned in one setting to other similar situations. positive- assist in acquiring new knowledge negative- interferes with acquiring new knowledge
retention theory
process whereby long-term memory preserves information in such a way that it can be locate, identify, and retrieve it for future use.
small pennation angle of muscle fibers
produce high velocity. sarcomeres in series.
safe and effective method of conditioning for children
program must be appropriately designed and supervised. begin according to maturity level, physical abilities, and individual goal. underestimate because better safe than sorry
pros vs cons of isometric
pros- can overload, good in rehab where joint motion is limited due to injury cons- joint angle specificity, increases intrathoracic pressure from holding breath
pros vs cons of eccentric
pros- easier, may place less strain on joints cons- produces more muscle soreness, actin and myosin are being torn apart
pros vs cons of isotonic
pros- movement through ROM cons- strength gains at weakest angle in ROM
isokinetic pros vs cons
pros- train muscle across a range of velocities, train concentric and eccentric modes, develop max throughout ROM cons- application of full tension over ROM depends on motivation of the performer
Phosphagen system
provides ATP primarily for short-term, high-intensity activities and is active at the start of all exercise regardless of intensity. 4-6x higher than ATP concentration complete re-synthesis can occur within 8 minutes
right ventricle
pumps blood to the lungs
left ventricle
pumps blood to the rest of the body
(RER or R) Respiratory Exchange Ration
quantity of CO2 produced relative to O2 consumed depends on the substrate. CO2/O2 0.7-0.8 lower exercise intensity (fats)-true if in steady state 1.0 moderate intensity (carbs)- true if in steady state 1.1-1.3 near max (anaerobic metabolic)
flexibility
range of motion about a body joint
Which of the following best describes core exercises and assistance exercises, respectively?
recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance
strength-to-mass ratio
reflects an athlete's ability to accelerate his/her body. in sports involving weight classification
diastolic blood pressure (DBP)
reflects peripheral resistance. decreased and remains the same during exercise
systolic blood pressure (SBP)
reflects the workload of the heart. increases with exercise. linear increase 8-12mmHG. terminal if failing to elevate with increasing workloads or if >250mmHG
pre-exercise instructions
refrain from ingesting food, alcohol, caffeine, or tobacco products within 3 hours of testing. be rested, avoid significant exertion on day of testing. clothing- freedom of movement. drink fluids to ensure normal hydration
The muscle buffering capacity relates to an athlete's ability to
regulate H+ concentrations
body composition
relative proportions by weight of fat and lean tissue
ACE-I
relaxes blood vessels. treat HTN. decreases exercise and resting blood pressure. no change in heart rate.
no mechanical advantage
resistance arm/ force arm OR force arm=resistance arm
YMCA bench test
resistance at 80 lbs for men or 35 lbs for women. set metronome at 60 beats per minute to establish a rate of 30 reps per minute (one beat up, one beat down)
how to reduce ACL injury
resistance training, plyometrics, speed & agility, flexibility trainingo
All of the following are points of contact with the bench or the floor when an athlete is in the five-point body contact position EXCEPT
right hand
rotational work
rotational work = torque * angular displacement
isokinetic
same speed, movement under constant angular velocity, same training procedures are isotonic
Protocol selection
sedentary population: start at 2-3 mets, increase 1 met per stage younger/active population: start at 6 mets, increase 2-3 mets per stage
concentric
shortnen while overcoming resistance
high intensity interval training (HIIT)
should be alternated 3-4 minutes at 80-90% HRR with 60-70% HRR
physiological changes: bed rest
significant reduction in VO2 man during first month, stroke volume, and cardiac output, increase in heart rate. decrease in plasma volumes. decrease in enzymes of metabolism but still better than those who are sedentary
four factors that increase chance of transfer
similarity, association, degree of original learning, critical attributes
biological age
skeletal age, somatic (physique) maturity, sexual maturation
For a sprint athlete, which of the following exercises is best used to help develop the stretch-shortening cycle?
snatch
Which of the following exercises does not require one or more spotters?
snatch
505 agility test
sprint 15 m, cut/turn 180 degrees, 5 m sprint
vertical jump
standing about 6 feet from the wall, place a mark on the wall with dominant arm as high as possible while keeping both feet flat on the floor. athlete then jumps and places second chalk mark as high as possible on wall.
motivation theory
state of need or desire that influences a person to do something that will satisfy tat need or desire. motivated by: level of concern, feeling tone (atmosphere), interest, knowledge of results
children and flexibility
static stretching. include all major muscle groups. 3 days per week. hold 10-30 seconds
Total Peripheral Resistance (TPR)
sum of all forces that oppose blood. affected by vessel radius, length of vasculature, blood viscosity, hydrostatic pressure. decrease during exercise.
Which of the following is a recommended landing surface for performing plyometrics?
suspended floor
exercise testing (GXT)
symptom limited, use standard protocol, conduct when stable on guideline based medications
discriminant validity
testing two different areas in one test ex: testing flexibility and speed
anaerobic muscular power
the ability of a muscle tissue to exert high force while contracting at a high speed ex: sprinting up staircase
physical fitness
the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies
angular displacement
the angle through which an object rotates
normal function of blood glucose
the body breaks down some of the food eaten into glucose, which moves into the blood stream. increases in blood glucose signal the pancreas to make insulin, which helps glucose move into the cells. without insulin, glucose cannot enter the cells to provide energy
strength
the capacity to exert force at any given speed
acceleration
the change in velocity per unit of time. associated with newton's second law mass * acceleration = force
effect size
the effect of a training intervention es = (post-test-pre-test) / SD of pretest small= 0.2, medium= 0.6, large= 1.2, very large= 2.0
muscular strength
the force a muscle can exert in one maximal effort. ex: 1RM
theory of planned behavior
the idea that people's intentions are the best predictors of their deliberate behaviors, which are determined by their attitudes toward specific behaviors, subjective norms, and perceived behavioral control
social ecology theory
the impact of and connections between individuals and their environments levels: intrapersonal, interpersonal/cultural, organizational, physical environments, policies
What dictates the force production of a muscle?
the number of cross bridges that are formed between actin and myosin at any instant in time.
(AT) Aerobic threshold
the peak workrate (or VO2) at which the energy demands exceed circulatory ability to sustain aerobic metabolism. caused by buffering of lactic acid by sodium bicarbonate
metabolic acidosis "the burn"
the process of an exercise-induced decrease in pH
anthropometry
the science of measurement applied to the human body. includes measurements of height, weight, and select body girths.
sliding filament theory
theory that actin filaments at the end of each sarcomere slide inwards on myosin filaments, pulling the z-lines towards the center of the sarcomere, which shortens the muscle fiber
contemplation
thinking about making a desired change. show risks and benefits
self-determination theory
three primary psychological needs: -self determination or autonomy -demonstration of competence or mastery -relatedness or ability to experience meaningful social interactions with others
Star Excursion Balance Test
three trials, 15 second rests between reaches
periodization
to stimulate the physiological adaptions necessary to enhance performance. -must modulate training stressors to enhance adaptive responses -reduce the potential for performance plateaus -reduce the potential for overtraining
cardiovascular system
transports nutrients and removes waste products while helping to maintain the environment for all the body's functions
blood
transports oxygen from the lungs to the tissues for use in cellular metabolism. transports carbon dioxide from the tissues to the lungs, where it is removed from the body
validity
truth
Cardiac - Flexibility
typical (>2-3 d/wk or best daily, 15s hold with >4 reps, static and dynamic, consider PNF)
In what method of periodization might an athlete perform four sets with a 6RM load on the first day of the week, three sets with a 10RM on the next training day, and five sets with a 3RM load on the last training day of the week?
undulating periodization
PAR-Q+
used as self-guided exercise pre-participation health screening tool or as a supplemental tool for professionals that may want additional screening resources beyond the new algorithm.
vasodilators
used to open blood vessels for easier blood flow. treats HTN. decreases blood pressure, no change or increases heart rate.
nitrates
used to prevent or stop attacks of angina pectoris by reducing work and O2 requirement of heart. relaxes venous smooth muscle, reduces venous return, reduces amount of blood the heart had to pump. decreases blood pressure and increases heart rate
pulmonary ventilation (VE)
volume of air exchanged per minute
Purpose of warm up and cool down
warm up gradually stimulates cardiovascular system, increasing blood flow to the muscles, preparing them for exercise cool down allows for a gradual recovery
GTO (golgi tendon organ)
when an extremely heavy load is placed on the muscle, GTO's occurs. motor neuron is inhibited in the same muscle, which causes relaxation.
barrier self-efficacy
whether an individual believes he/she can regularly exercise in the face of common barriers.
testosterone
women have 15-20 less than men.
work
work = force * displacement
z-score
z = x - mean / standard deviation
