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ACE 01 Client Comm Flashcards

1
Q

Can exercise decrease incidence of osteoporosis?

A

Yes. osteoporosis - a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D.

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2
Q

What is sedentary?

A

sedentary - lifestyle involving little or no physical activity

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3
Q

4 major components of physical fitness

A
  1. muscular strength and muscular endurance
  2. Cardiovascular or cardiorespiratory endurance/ aerobic
  3. Flexibility - ability to move joints through their normal full range of motion (ROM)
    4, Body composition - makeup of body is relation to proportion son lean body mass
  4. mind/ body vitality (some include this)
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4
Q

Essential body fat for men and women are ? % and ? %?

A

men: 2-5%; women 10-13%

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5
Q

How many % of US adults meeting both aerobic activity and muscle strengthening guidelines?

A

around 20%

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6
Q

3 Fast-acting hormones return blood glucose to normal

A

Catecholamines
epinephrine, norepinephrine
Insulin
Glucagon

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7
Q

What is ketosis

A

individuals who follow very low-cab, low cal weight loss diets often experience ketosis, amplified by elevated cortisol secretion.

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8
Q

s low acting hormones that regulates cab, fat, protein metabolism

A
  1. Cortisol

2. Growth hormone

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9
Q

What is ATP?

A

adenosine triphosphate (ATP) chemical compound required for all cellular work.

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10
Q

What is Cori cycle?

A

The cycle of lactate-to-glucose between muscle and liver is called Cori cycle.

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11
Q

4 mechanisms the body uses to give off heat are?

A
  1. radiation
  2. conduction
  3. convection
  4. evaporation
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12
Q

Fluid intake recommendations during exercise

A

2 hrs prior to exercise: drink 5-600ml
during exercise: every 10-20 mins, drink 2-300ml
following exercise: drink 450-675 for every 0.5kg body weigh lost

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13
Q

Weighbering exercise promotes…?

A

improved bone density

prevention of osteoporosis particularly in women

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14
Q

Two types of neuron

A
  1. Sensory - periphery to spinal cord and brain (i.e. central nervous system CNS)
  2. motor - from CNS to periphery
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15
Q

Fast-twitch (FT) muscle fibres VS Slow-twitch (ST) muscle fibres

A

FT - explosive power

ST - endurance

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16
Q

two factors of cardiac output ?

A

stroke volume x heart rate

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17
Q

what is general adaptation syndrome?

A

Wide variety of stressful events (inc. heavy exercise) increases in cortisol.

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18
Q

Delayed onset muscle soreness (DOMS) cause

A

caused by tissue injury from excessive mechanical force, particularly eccentric force, exerted on muscle and connective tissue.

muscle soreness appears 24 to 48 hours after strenuous exercise.

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19
Q

Pulmonary circuit VS systemic circuit

A

Pulmonary circuit - Right side of heart receives blood with high carbon dioxide, pumps to lungs

Systemic circuit - Left side of heart receives blood from lungs with high oxygen content

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20
Q

What is a cardiac cycle?

A

The period from the beginning of one heartbeat to the beginning of the next.

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21
Q

Systole VS Diastole

A

The repeating phases of contraction and relaxation are called systole and diastole.

Systole refers to the contraction phase of the cardiac cycle

Diastole refers to the relaxation phase of cardiac cycle, which blood fills the ventricles.

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22
Q

Where does gas exchange at lungs?

A

alveoli

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23
Q

How many Litres of air humans breathe during rest and exercise per minute?

A

Rest - 5 to 6 L

exercise - 20-30 L

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24
Q

Gi tract

A

a tube that extends from mouth to the anus

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25
peristalses (peristalsis singular)
waves of contractions moving food through oesophagus, where it enters the stomach
26
What kind of respiration illness limit exercise?
1. emphysema - degradation of the alveoli 2. asthma - constriction of the breathing passages 3. anemia - low hemoglobin
27
What is the cardiac output at rest and exercise?
5L per minute Maximal exercise: 20-25 L per min highly trained maximal exercise: 30-40L per min
28
Two categories of hormones
1. steroid-derived | 2. synthesised from amino acids
29
Principle endocrine glands are?
1. Pituitary 2. Thyroid 3. Parathyroids 4. Adrenals 5. Pancreas 6. Gonads
30
Vasopressin
aka Antidiuretic hormone (ADH) acts on kidneys antidiuretic - inhibits urine production, thereby aiding retention of bodily fluid released by posterior lobe/ pituitary gland
31
FSH and LH
Follicle - stimulating hormone (FSH) and luteinizing hormone (LH) are called gonadotropns acts on gonads (ovaries and testes) control of estrogen and progesterone and testosterone
32
GH
growth hormone stimulates growth of skeletal system, also general growth - promotes entrance of amino acids into the body's cells for incorporation into protein and releases fatty acids into the blood for energy. - produced by pituitary gland
33
GH
growth hormone stimulates growth of skeletal system, also general growth - promotes entrance of amino acids into the body's cells for incorporation into protein and releases fatty acids into the blood for energy. - produced by pituitary gland
34
3 hormones thyroid glad releases
1. thyroxine 2. triiodothyronine 3. calcitonin
35
epinephrine
- aka adrenaline - produced by adrenal medulla - prepare for emergencies or stressful events - elevate blood glucose - increase rate, force, amplitude of heartbeat - dilate blood vessels that feed the heart, lungs, and skeletal muscles
36
insulin
- facilitate uptake and utilisation of glucose (blog sugar) by cells - prevent breakdown of glycogen (storage form of glucose) in liver and muscle. - released by pancreas - decreases the blood sugar level.
37
glucagon
- opposes actions of insulin - increase the blood sugar level - breakdown glycogen in liver for release into bloodstream.
38
gonads
- glands that produce hormones that promote sex-specific physical characteristics - regulate reproductive function
39
Amenorrhea
-excessively high levels of chronic exercise training and low body weight may decrease oestrogen levels to a point where female athletes no longer have menstrual cycle, a condition called amenorrhea.
40
Testosterone
- masculine characteiscs | - anabolic (bustle-building) effects.
41
Recommended sodium daily intake
under 2,300 mg / day; based on 2000 cal daily diet plan
42
Recommend sodium daily intake
under 2,300 mg / day
43
How many cal in 1g of carbohydrate/ protein?
4 cal
44
How many cal in 1g of fat?
9 cal
45
what is motivation
psychological drive that gives behaviour direction and purpose.
46
what is exercise adherence
voluntary and active involvement in an exercise program
47
What exercise program is appropriate?
For majority of clients, a moderate-intensity exercise program is appropriate. adults - 150 mins of moderate-intensity 75 mins of vigorous-intensity aerobic physical activity each week.
48
how many % drop out within first 6 months?
over 50%
49
3 stages of motor learning
cognitive - try to understand new skill associative - master the basics and ready for more specific feedback autonomous - perform motor skills effectively and naturally
50
stages of client-trainer relationship
1. Rapport 2. investigation 3. planning 4. action
51
CAD health-risk assessment - When HDL equal or exceeds ? mg/dL, you subtract a point ?
=>60mg/dL
52
Higher risk of exercise due to Hypertensionn (high blood pressure)
Higher risk: Systolic blood pressure >= 140 mmHg/ disastolic blood pressure >= 90 mmHg
53
Higher risk of exercise due to Dyslipidemia
higher risk: LDL - low-density lipoprotein cholesterol >= 130 mg/Dl or HDL <40 mg/DL or Serum cholesterol >. 300 mg/DL
54
Higher risk of exercise due to Age
Higher risk: Men >=45 Women >= 55
55
Higher risk of exercise due to Sedentary lifestyle
Higher risk: | Not participating in at least 30 mins of mod-intensity physical activity at least 3 days/ week for 3 months
56
Higher risk of exercise due to Prediabetes
Higher risk: fasting plasma glucose >= 100mg/dL, <= 125mg/dL IGT (impaired glucose tolerance) where OGTT value >= 124 mg/dL, but <= 199 mg/dL
57
Symptoms of ischemia
pain or discomfort in the chest, neck, jaw, arms, or other areas
58
Symptoms of dyspnea (difficult or labored breathing)
shortness of breath of difficulty breathing at rest with mild exertion
59
Symptoms of orthopnea
dyspnea in reclined position
60
What is atherosclerosis?
fatty deposits of cholesterol and calcium accumulate on the walls of the arteries, causing them to harden, thicken, and loose elasticity.
61
What is angina?
pressure or tightness in the chest, can also be experienced in the arm, shoulder, or jaw. This pain may be accompanied by shortness of breath, sweating, nausea, and palpitations.
62
Disuse atrophy of the muscles surrounding an injury may begin after how long of inactivity?
2 days
63
What is hypothyroidism?
Individuals suffering from hypothyroidism have reduced level of hormones regulating oxygen uptake and heat production, metabolism to normal levels.
64
Drugs for high blood pressure (hypertension) are called antihypertensives. The common ones are:
Beta Blockers - limite sympathetic nervous system stimulation, block catecholamines (epinephrine and norepinephrine) Calcium Channel blockers - lowers blood pressure. effects on blood pressure and heat rates depends on agent. Angiotensin - converting Enzyme (ACE) inhibitors - lowers blood pressure. Shall not affect heart rate but cause decrease in blood pressure at rest and during exercise. Angiotensin-II Receptor Antagonists Diuretics - increase excretion of water and electrolytes through the kidneys. no effect on heart rate. but can cause water and electrolyte imbalances lead to arryhthmias or dehydration.
65
Asthma medications (aka bronchodilators) use
open air passages in lungs, allowing better air exchange.
66
Effect of cold medications
stimulate vasoconstriction may raise blood pressure and increase heart rate during rest and exercise.
67
Significant gains in strength during the initial one to four weeks of training are from ?
neurological adaptations rather than a change in muscle physiology
68
Resting heart rate (RHR) categorization
Low: <60 Normal: 60 - 100bpm High: >100 Avg 70-72; 60-70 in males; 72-80 in females.
69
SBP
SBP (heart) represents the pressure created by the heart as it pumps blood into circulation
70
DBP
Pressure exerted the artery walls as blood remains in the arteries during filling phase of the cardiac cycle, when heart relaxes
71
Normal blood pressure range
SBP <120 | DBP <80
72
Ratings of perceived exertion (RPE)
A client’s overall feelings and sensations during the stress of physical activity
73
Exercised-induced feeling Inventory
Qualifies a client’s emotions and feelings following an exercise session

ACE (11 decks)

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