SPFC exam

Physical Activity requirements for children and adults

150 min-75 min vigorous

what is a met

A measurement of PA. All PA has a met level 1 met =3.5

A client should be referred to a physician for medical clearance to begin an exercise program if he or she answers yes to____ questions on the PAR-Q

When they answer yes to anyone questions on the par q or parmedex

Systolic vs Diastolic

systolic: pressure at peak of ventricular contraction
diastolic: pressure when ventricle relax

when is it recommended that a client have a graded exercise test(GXT) before starting an exercise program?

a. if they are at high risk or highly inactive

the lower pressure in the artery during the cardiac cycle is called_____ and occurs when the heart is filled with blood

diastolic

moderate intensity is defined as___ mets

3-6 mets

which activity would be least useful for developing bone mass?

swimming

which of the following modifications to a standard GXT is recommended when testing the cardiorespiratory fitness of older adults?

longer warm up and cool down that is more than 3 minutes to increase blood flow

when the resistance is less than the muscle force what is the result

concentric

eccentric muscle contraction

a dynamic contraction in which the muscle lengthens as it contracts

isometric muscle contraction

develops tension without changing length

exercising the agonist and antagonist muscle groups consecutively without rest is termed?

super sets

increasing intensity while decreasing training volume as the lifter progresses through mesocyles would best describe

periodization

endurance training

increases a muscles ability to sustain moderate exercise over a long period

strength training

heavy weights, few reps. makes muscle thicker and increases glycolysis enzymes

hypertrophy training

to build muscle and increase lean muscle mass

Agonist hrs antagonist

performs a movement antagonist performs the opposite movement

Ectomorph

tall and skinny

Endomorph

Round and heavy body type

Mesomorph

muscular

Delayed Onset Muscle Soreness (DOMS)

A temporary muscle soreness and stiffness that occur 24 to 48 hours after performing unaccustomed eccentric muscle contractions and last for three to four days.

stretching

elongating muscliest increase joints range of motion

Flexibility

The ability to move your body parts through their full range of motion

Static passive stretching

A performer moves the joint just beyond the point of resistance with assistance and holds for 10-30 seconds.

Static active stretching

A performer moves the joint into its fully stretched position themselves without any assistance and holds for 10-30 seconds.

PNF stretching

requires a partner for assistance. It combines stretching with alternating contracting and relaxing of muscles

Dynamic (Ballistic) Stretching

Repetitive stretching. Active movements of muscle that bring forth a stretch, but not held in the end position. Most effective when it's sport specific. Will improve range of motion, loosen up muscles, increase heart rate, body temperature and blood flow.

dynamic mobility

the ability to time, anticipate, and change motions while actively moving.

advantages of free weights

cost, variety, portability, balance, one size fits all

Coronary Heart Disease Risk Factors

family history, cigarette smoking, hypertension, obesity, Physical inactivity

different ways to measure heart rate

palpation, asuculation, HR monitor, EKG

how is a GXT determined

-fitness level of client
-client preferences
-client goals

tensile

pulling apart

compression

pushing together

rotation

twisting

shearing

sliding in opposite directions

what is the number one disability in the working population

low back pain

why may someone have back pain

lifting, daily activities, posture, weight, structural issues, mechanical issues

annulus ifborsis tears

Tensile forces from spinal flexion
Tensile forces from spinal flexion & rotation
Continuous & repetitive flexion positions
Extended periods of time in flexed position

exercises to counter indicate lower back pain (traditional)

Pelvic Tilt, Knee-Chest-Trunk Flexion-Lumbar extension-Curl-ups-Single leg extension

exercises to counter indicate lower back pain (alternative)

stabilize lumbar spine during PA, keep neutral spine during PA, do PA that develops muscle endurance