fitness exam #2

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43 Terms

1
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Absolute VO2

provides a measure of energy cost for non-weight bearing activities (cycling)

2
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compound set

performing two exercises consecutively for the same muscle group, with little or no rest between the exercise

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concentric contraction

force is greater than the resistance, muscle shortens (bicep curl)

4
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diminishing returns

training principle; as genetic ceiling is approached, rate of improvement slows or evens off

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dynapenia

age-related loss in muscle strength

6
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eccentric contraction

type of muscle contraction in which the muscle lengthens as it produces tension to resist gravity or decelerate a moving body segment

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endurance

muscular: ability of a muscle to maintain submaximal force levels for extended periods

cardiorespiratory: ability of heart, lungs, and circulatory system to efficiently supply oxygen to working muscles

8
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isometric contraction

type of muscle contraction in which there is no visible joint movement; static contraction

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karvonen method

Method to prescribe exercise intensity as a percentage of the heart rate reserve added to the resting heart rate; percent heart rate reserve method

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relative VO2

  • expressed relative to body weight

  • used to classify an individual's cardiorespiratory fitness level or to compare fitness levels between people of different body sizes

  • can also estimate the energy cost of weight-bearing activities like walking or running

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reversibility

training principle; physiological gains from training are lost when an individual stops training (detraining)

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sarcopenia

age-related loss in muscle mass

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supersetting

advanced resistance training system in which exercises for agonist and antagonist muscle groups are done consecutively without rest

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VO2 max

maximum rate of oxygen utilization of muscle during exercise

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VO2 peak

measure of highest rate of oxygen consumption during an exercise test regardless of whether or not a VO2 plateau is reached

16
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reasons to terminate an exercise test

  1. onset of angina

  2. drop in systolic BP 

  3. excessive rise in BP

  4. shortness of breath

  5. signs of poor perfusion

  6. failure of HR to rise with increased exercise intensity

  7. noticeable change in heart rhythm

  8. client requests to stop

  9. physical or verbal manifestations of severe fatigue

  10. failure of testing equipment

17
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which lifting phase causes the most damage? what is the prevention/treatment?

eccentric phase because muscles lengthen while under tension, leading to greater mechanical stress and potential microtrauma

prevention: dynamic stretching, subsequent increases in exercise intensity

treatment: nutrition(supplements), pharmacological strategies, massage & cryotherapy

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what are the variables affecting strength and hypertrophy

  1. mode (how resistance is applied)

  2. exercise order

  3. the intensity or load

  4. sets

  5. volume

  6. frequency

  7. rest

  8. periodization

19
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list a few alternative resistance training strategies

  1. elastic bands: further band is stretched, greater the resistance

  2. flywheels: disc attached to a cord; provide optimal loading at all joint angles

  3. kettlebells: better for explosive, high velocity training than maximal strength development

  4. unstable surfaces: core stability training on unstable surfaces (balance disc). increases abdominal muscle activity

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what are the rest time for resistance training?

muscular endurance: <1min

hypertrophy: 2-3 mins

muscular strength & power: 3-5 min

21
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pros and cons of isokinetic training

pros:

  1. increased strength, power, & endurance

  2. accommodating resistance

  3. controlled speed

  4. minimal soreness

cons:

1. costly isokinetic dynamometers

  1. no hypertrophy

22
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pros & cons of isometric (static) training 

pros:

  1. minimal or no equipment

  2. can be performed anywhere

  3. can exercise while immobilized

  4. effective at increasing muscle hypertrophy & maximal force

cons:

  1. strength gains limited to joint angle trained

23
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what are the 5 points of contact for the bench press?

  1. head firmly on bench

  2. shoulders & upper back firmly & evenly on bench

  3. buttocks on bench

  4. right foot flat on floor

  5. left foot flat on floor

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when should you have a spotter?

when the weight is

  1. overhead

  2. anteriorly on shoulders or clavicles

  3. over the face

  4. bar on the back

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what are the breathing techniques?

  1. inhale during eccentric phase, exhale during concentric phase (through sticking point

  2. holding your breath (valsalva manuever)

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types of hand grips

  1. overhand grip

  • clean grip (slightly wider than shoulder-width)

  • snatch grip (wide grip; determined by fist-to-opposite shoulder method or elbow to elbow method)

  • hook grip

  1. underhand grip

  2. alternated grip

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what are the 2 goals of periodization training?

  1. maximize gains

  2. minimize overtraining

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what does FITT-VP mean

F- frequency

I- intensity

T- time

T- type

V- volume

P- progression

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pros & cons of variable-resistance machines

pros:

  • they vary the resistance during the ROM

  • more force must be applied to move the resistance

cons:

  • difficult to assess client’s maximal force or strength

  • movement velocity varies

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pros and cons of constant resistance machines

pros:

  1. safer than free weights

  2. less need for spotters

  3. minimize bad technique

cons:

  1. limit ROM

  2. reduce stabilizing musculature

  3. do not accommodate all body sizes

31
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what are the basic format elements of a good respiratory workout

  1. warm-up (5-10 mins, low to mod intensity, increase blood flow to working muscles)

  2. endurance conditioning (20-60 min, fitt-vp principle)

  3. cool-down (low-intensity, 5-10 min, hr & bp return to near pre-exercise levels)

  4. stretching (5-10 mins, target major muscle groups, reduce soreness)

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what are things to consider when designing an exercise program for a client that you might learn during the initial consultation?

  1. client’s exercise history

  2. risk factors

  3. any diagnoses or symptoms

  4. availability of equipment, time, qualified personnel

  5. are they taking any medications

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What is the recommended %HRR intensity range for CR exercises for clients with very poor fitness levels? how does it change for highly/fit athletic individuals?

  • 30% to less than 59% for clients w/ very poor fitness levels

  • 60% to 89% for highly fit/athletic individuals

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Why do individuals who are new to lifting see significant improvements early on?

because the body becomes more efficient at recruiting & coordinating muscle fibers. This is an example of neural adaptations, which are responsible for the significant strength gains observed early on

35
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what are the steps for 1RM testing?

  1. warm up by doing 5-10 reps for exercise at 40% to 60% of the estimated 1-RM

  2. rest for 1 min, then do 3-5 reps of exercise at 60% to 80% of estimated 1-RM

  3. rest for 2 min then attempt 1-RM lift, if successful increase weight conservatively, then rest for 2-4 mins before attempting next weight

  4. follow step 3 until you fail

  5. record 1-RM value as maximum weigh lifted for last successful trial

  6. divide 1-RM by body mass and compare to normal values

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what are the methods to assess static muscle endurance

  • handgrip dynamometer

  • maximal voluntary contraction (MVC) strength

  • side planks

  • flat back extension

  • v-sit

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what is the most common way to assess dynamic muscle strength

one-repetition maximum test (the maximum weight that can be lifted for one complete rep of the movement)

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methods/tools to measure static muscular strength

  • spring-loaded dynamometers

  • hydraulic dynamometer

  • back & leg dynamometer

  • digital handheld dynamometer

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what is the shortest duration of a single CR exercise bout that has been shown to be beneficial, so long as the total daily time goals are met

10 minutes

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types (modes) of exercise for CRF

Type A: minimal skill and fitness level required (walking, cycling)

Type B: vigorous, minimal skill but average fitness level required (jogging, spinning)

Type C: requires skill & average fitness level (swimming, skating)

Type D: recreational activities, may improve fitness (hiking, soccer)

41
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typical stage lengths for continuous treadmill or cycle ergometer protocols for VO2max

treadmill: 5-26 mins

cycle ergometer: 7-26 mins

42
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RPE (rating of perceived exertion) Borg scale

  • Original scale: 6-20 (6=no exertion; moderate exercise=12 to 14)

  • Revised scale: 0-10 (0=no exertion; moderate exercise=5 to 6)

43
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RPE OMNI scale

  • can be used for overall body, limbs, and chest

  • 0-10 scale for adults and a pictorial scale for kids (both have verbal cues)