APK3125/L Week 6 Review (09/21/26)

What is the Heart Rate (HR) range for the YMCA Cycle Ergometer test?

110-150 OR 70%HRR

Source: ACSM's Exercise Testing and Prescription. 2nd ed., 2023, p. 86

What are the 4 modes of flexibility training (stretching)?

Dynamic, Static, Ballistic, Proprioceptive Neuromuscular Facilitation (PNF)

Physiologist: A Practical Guide for the Health Fitness Professional. 3rd ed., 2023, p.140

What does Proprioceptive Neuromuscular Facilitation (PNF) combine?

Static stretching paired with an isometric contraction of 5 seconds or less.

Physiologist: A Practical Guide for the Health Fitness Professional. 3rd ed., 2023, p.142

Where are Golgi tendon organs (GTOs) located and what do they detect?

Musculotendinous junction and they respond to changes in muscle tension

Source: ACSM's Resources for the ExercisePhysiologist: A Practical Guide for the Health Fitness Professional. 3rd ed., 2023, p.143

What are muscle spindles and what do they do?

A collection of 3-10 intrafusal muscle fibers that provide information about the rate of change in muscle length.

Source: ACSM's Resources for the ExercisePhysiologist: A Practical Guide for the Health Fitness Professional. 3rd ed., 2023, p.143

What type of stretching is most beneficial to complete perform sport or exercise and why?

Dynamic Stretching

It uses slow and controlled, sport-specific movements designed to increase core temperature, leading to increased neuromuscular conduction and compliance and enzymatic activity, which may accelerate energy production and enhance activity related flexibility and balance.

Source: ACSM's Resources for the ExercisePhysiologist: A Practical Guide for the Health Fitness Professional. 3rd ed., 2023, p.142

For the YMCA Cycle Ergometer Test if the clients HR is less than 80 BPM after stage 1 what would their stage 2-4 KP be?

Stage 2: 2.5 KP

Stage 3: 3.0 KP

Stage 4: 3.5 KP

Source: ACSM Fitness Assessment Manual. 6th ed., 2021, p. 77

For the YMCA Cycle Ergometer Test if the clients HR is 80-89 BPM after stage 1 what would their stage 2-4 KP be?

Stage 2: 2.0 KP

Stage 3: 2.5 KP

Stage 4: 3.0 KP

Source: ACSM Fitness Assessment Manual. 6th ed., 2021, p. 77

For the YMCA Cycle Ergometer Test if the clients HR is 90-100 BPM after stage 1 what would their stage 2-4 KP be?

Stage 2: 1.5 KP

Stage 3: 2.0 KP

Stage 4: 2.5 KP

Source: ACSM Fitness Assessment Manual. 6th ed., 2021, p. 77

For the YMCA Cycle Ergometer Test if the clients HR is more than 100 BPM after stage 1 what would their stage 2-4 KP be?

Stage 2: 1.0 KP

Stage 3: 1.5 KP

Stage 4: 2.0 KP

Source: ACSM Fitness Assessment Manual. 6th ed., 2021, p. 77

What tool is preferred for measuring individual-joint flexibility?

Goniometer

Source: ACSM's Exercise Testing and Prescription. 2nd ed., 2023, p. 134

How does ballistic stretching work?

Rapid bouncing movements in which the momentum of the body or body segments is used to extend the affected joint through the full ROM.

Source: ACSM's Resources for the ExercisePhysiologist: A Practical Guide for the Health Fitness Professional. 3rd ed., 2023, p.140

What is the defination of flexibility?

The functional capacity of the joints to move through a full ROM.

Source: ACSM Fitness Assessment Manual. 6th ed., 2021, p. 135

What is the protocol for static flexibility?

Slowly move the affected muscle group, into a constant stretch at mild discomfort for 10-30 seconds and repeat for up to four repetitions.

Source: ACSM's Resources for the ExercisePhysiologist: A Practical Guide for the Health Fitness Professional. 3rd ed., 2023, p.139

What is the purpose of a Functional Movement Screening (FMS)?

To provide a practitioner with a basic snapshot of potential movement constraints that may also prevent injury

Source: ACSM's Exercise Testing and Prescription. 2nd ed., 2023, p. 137

What factors can affect proprioception, mobility, and stability?

- Weight (Overweigh, Obesity)

- Muscle Weakness (tightness/shortness)

- Prior Injury

- Pain

- Limited Range of Motion (ROM)

- Joint Structure

- Aging

Source: ACSM's Resources for the ExercisePhysiologist: A Practical Guide for the Health Fitness Professional. 3rd ed., 2023, p.180-181