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Absolute VO2
provides a measure of energy cost for non-weight bearing activities (cycling)
compound set
performing two exercises consecutively for the same muscle group, with little or no rest between the exercise
concentric contraction
force is greater than the resistance, muscle shortens (bicep curl)
diminishing returns
training principle; as genetic ceiling is approached, rate of improvement slows or evens off
dynapenia
age-related loss in muscle strength
eccentric contraction
type of muscle contraction in which the muscle lengthens as it produces tension to resist gravity or decelerate a moving body segment
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
isometric contraction
type of muscle contraction in which there is no visible joint movement; static contraction
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
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
reversibility
training principle; physiological gains from training are lost when an individual stops training (detraining)
sarcopenia
age-related loss in muscle mass
supersetting
advanced resistance training system in which exercises for agonist and antagonist muscle groups are done consecutively without rest
VO2 max
maximum rate of oxygen utilization of muscle during exercise
VO2 peak
measure of highest rate of oxygen consumption during an exercise test regardless of whether or not a VO2 plateau is reached
reasons to terminate an exercise test
onset of angina
drop in systolic BP
excessive rise in BP
shortness of breath
signs of poor perfusion
failure of HR to rise with increased exercise intensity
noticeable change in heart rhythm
client requests to stop
physical or verbal manifestations of severe fatigue
failure of testing equipment
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
what are the variables affecting strength and hypertrophy
mode (how resistance is applied)
exercise order
the intensity or load
sets
volume
frequency
rest
periodization
list a few alternative resistance training strategies
elastic bands: further band is stretched, greater the resistance
flywheels: disc attached to a cord; provide optimal loading at all joint angles
kettlebells: better for explosive, high velocity training than maximal strength development
unstable surfaces: core stability training on unstable surfaces (balance disc). increases abdominal muscle activity
what are the rest time for resistance training?
muscular endurance: <1min
hypertrophy: 2-3 mins
muscular strength & power: 3-5 min
pros and cons of isokinetic training
pros:
increased strength, power, & endurance
accommodating resistance
controlled speed
minimal soreness
cons:
1. costly isokinetic dynamometers
no hypertrophy
pros & cons of isometric (static) training
pros:
minimal or no equipment
can be performed anywhere
can exercise while immobilized
effective at increasing muscle hypertrophy & maximal force
cons:
strength gains limited to joint angle trained
what are the 5 points of contact for the bench press?
head firmly on bench
shoulders & upper back firmly & evenly on bench
buttocks on bench
right foot flat on floor
left foot flat on floor
when should you have a spotter?
when the weight is
overhead
anteriorly on shoulders or clavicles
over the face
bar on the back
what are the breathing techniques?
inhale during eccentric phase, exhale during concentric phase (through sticking point
holding your breath (valsalva manuever)
types of hand grips
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
underhand grip
alternated grip
what are the 2 goals of periodization training?
maximize gains
minimize overtraining
what does FITT-VP mean
F- frequency
I- intensity
T- time
T- type
V- volume
P- progression
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
pros and cons of constant resistance machines
pros:
safer than free weights
less need for spotters
minimize bad technique
cons:
limit ROM
reduce stabilizing musculature
do not accommodate all body sizes
what are the basic format elements of a good respiratory workout
warm-up (5-10 mins, low to mod intensity, increase blood flow to working muscles)
endurance conditioning (20-60 min, fitt-vp principle)
cool-down (low-intensity, 5-10 min, hr & bp return to near pre-exercise levels)
stretching (5-10 mins, target major muscle groups, reduce soreness)
what are things to consider when designing an exercise program for a client that you might learn during the initial consultation?
client’s exercise history
risk factors
any diagnoses or symptoms
availability of equipment, time, qualified personnel
are they taking any medications
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
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
what are the steps for 1RM testing?
warm up by doing 5-10 reps for exercise at 40% to 60% of the estimated 1-RM
rest for 1 min, then do 3-5 reps of exercise at 60% to 80% of estimated 1-RM
rest for 2 min then attempt 1-RM lift, if successful increase weight conservatively, then rest for 2-4 mins before attempting next weight
follow step 3 until you fail
record 1-RM value as maximum weigh lifted for last successful trial
divide 1-RM by body mass and compare to normal values
what are the methods to assess static muscle endurance
handgrip dynamometer
maximal voluntary contraction (MVC) strength
side planks
flat back extension
v-sit
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)
methods/tools to measure static muscular strength
spring-loaded dynamometers
hydraulic dynamometer
back & leg dynamometer
digital handheld dynamometer
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
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)
typical stage lengths for continuous treadmill or cycle ergometer protocols for VO2max
treadmill: 5-26 mins
cycle ergometer: 7-26 mins
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)
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)