fitness exam #2

Absolute VO2

Measure of rate of oxygen consumption and energy cost of non-weight-bearing activities; measured in L·min−1 or mL·min−1.

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

formula to calculate your target heart rate zone ((MHR-RHR x training %) + RHR

relative VO2

• expressed relative to body weight

• used to classify an individual's CR 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

the plateau of VO2 despite increased workload; 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

• End of protocol

•Equipment malfunction

•Client asks to stop

•Signs or symptoms indicating need to stop

•Reached predetermined end point (submaximal VO2 test)

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

Eccentric phase. Acute results are ischemia & accumulation of metabolic waste. Also results in DOMS 24-48 hrs after exercise; may be due to connective tissue damage

Prevention: a well designed resistance training program

treatment: cryotherapy & active recovery

what are the variables affecting strength and hypertrophy

1. Sex

2. Aging

3. Concurrent training

4. Nutritional supplements

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

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:

1. increased strength, power, & endurance

2. accommodating resistance

3. controlled speed

4. minimal soreness

cons:

1. costly isokinetic dynamometers

2. no hypertrophy

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

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

1. head

2. shoulders & upper back

3. buttocks

4. right foot

5. left foot

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

what are the breathing techniques?

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

2. holding your breath (valsalva manuever)

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

2. underhand grip

3. alternated grip

what are the 2 goals of periodization training?

1. maximize gains

2. minimize overtraining

what does FITT-VP mean

F- frequency (how often you exercise)

I- intensity (perceived exertion)

T- time (duration of each exercise session)

T- type (kind of activity)

V- volume (total amt of exercise performed)

P- progression (how you gradually increase progress overtime)

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:

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

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)

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. time/equipment availability

5. 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%- 45% for clients w/ very poor fitness levels

• >70% 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?

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

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

2-3 minutes

RPE (rating of perceived exertion) Borg scale

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

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)