Exercise Science Flashcards

Vocabulary flashcards based on exercise science lecture notes.

Baseline Measurement

Current fitness level

Compare to Norms

Evaluate against standards

Exercise Prescription

Tailor programs, metrics

Clinical Use

Identify health risks

Track Progress

Retest every 8-12 weeks

Neural Adaptations

Change quicker than others

Overload

Push beyond current ability

Specificity

Tests match goals, health

Individualization

Not all tests fit all

Progression

Consistency needed for gains

Reversibility

Stopping leads to regression

Recovery

Vital to adapt, avoid injury

Testing Order

Resting HR, BP, Body Composition

Cardiorespiratory Fitness

3rd in testing order

Muscular Strength

4th in testing order

Flexibility

5th in testing order

Resting Values

Skewed if after activity

Cardio Tests

Warm-up for strength testing

Testing Environments

Conditions for assessments

Field Tests

Portable, cost-efficient, suitable for large groups, reasonably accurate

Lab Tests

More precise, advanced devices, suited for individuals or small groups

6-Min Walk Test

Great for older adults, chronic illness

1.5 Mile Run

Better for young, fit individuals

Rockport Walk Test

Timed mile, HR monitoring

3-Min Step Test

Controlled pace, HR recorded post-test, estimate VO2 max

Direct VO2 Max

Measured in lab, metabolic cart

Strength Testing

1 Repetition Max, max weight lifted once

Endurance Testing

Sit-Ups, Push-Ups, standard or modified

Power Testing

Vertical Jump, Long Jump, tests explosive strength

Endurance Goal

10-15 reps, ~65% of 1RM

Hypertrophy Goal

6-12 reps, 70-85% of 1RM

Strength Goal

1-6 reps, 85-100% of 1RM

Power Goal

Fast, explosive lifts, lower % of 1RM

Force/Max Effort

Slow, heavy lifts, near 1RM, risky

Sit-and-Reach Test

Trunk & hamstring flexibility, compare sides

Joint ROM Testing

Shoulder, hip, leg flexibility

ACSM Preference

Favors joint-specific tests over sit-and-reach

BMI

Height-to-weight ratio, doesn't measure fat vs muscle

Skinfold Calipers

Body fat measurement tool, uses skinfold thickness

Bioelectrical Impedance

Estimates fat vs lean mass, uses electrical signals

Hydrostatic Weighing

Water displacement method, precise but expensive

Bod Pod

Air displacement plethysmography, measures body composition

POMS

Mood tracking tool, measures fatigue, tension, vigor

Duke Health Profile

Includes physical, emotional, social health

Walkability Audit

Evaluates neighborhood for activity support, sidewalks, lighting, safety

Long Jump

Lower extremity power test, measures jump distance

Up-and-Go

Lower extremity power test, measures mobility speed

Sit-and-Reach

Flexibility test, measures hamstring and lower back flexibility

BIA Scan

Body composition test, uses bioelectrical impedance

Sit-Ups

Trunk/core endurance test, measures abdominal strength

Push-Ups

Upper body endurance test, measures arm and chest strength