Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

EXCI 380 > Basic Principals of Conditioning > Flashcards

Basic Principals of Conditioning Flashcards

1
Q

Define overload

A

repeated stress to a level beyond a system is use to.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What 4 variable define overload?

A

Frequency: How often
Intensity: Degree of stress
Time: Duration of stress
Type: Mode

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

In general gains in muscle str and End require a minimum of how many days/wk

A

2-3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

If an individual is frail or has fibromiligia or arthritis, How would one adjust the training parameters?

A

Decrease duration but increase frq

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Why is a str rep scheme more likely to induce flare ups or increase the risk of injury as opssosed to a end rep scheme?

A

str rep scheme is 3-7 reps while this may be a lower rep scheme we are dealing with higher intensities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Apart from 1RM method how else can exercise load be determined?

A

A load which cause a slight burn or local muscular fatigue within that given rep range.
or 10RM methode ( 75% or 1RM)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

How would the load/reps scheme be set for an individual with stroke? WHY?

A

Load: Mod- low

reps: Mod- High
- > isometric contractionf >6s can cause a marked increase in BP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Low loads should be recommended for people with ??

A
  • jnt instability
    weaknes
    muscle spams
    At risk of High BP
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Can the overload principal be applied to all populations?

A

No. It may not be apporpriate for people with progressive condiiotions, joint instability, chronic pain with mvnt, or at the likely hood of developing disabling fatigue with intense training (CFS) -> They should train at a submax load

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Arthritis. What are the following sets/rep/loads for the following situations:

a. If a joint is affected but not painful.
b. If a jnt is slightly sowellen + mildly painful
c. If the joint is hot, swollen and painful

A

a 10-15res x 3 sets with a low load

b. cut reps in half
c. avoid strengthening exercise but do ROM exercises
- > reps depend on how painful it is

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Whats the Rest time inb/t sets for str & the one to stress the metabolic systems of the muscles?

A

2-4mins

30-60s

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What Is the work to rest ratio for Muscular endurance

A

1:1 - 1:2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the work to rest ratio

A

It’s a system that compares the time it takes to complete a set of reps to the res period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the work to rest ratio for strength

A

1-6 - 1-12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

For conditions involving fatigue, pain, and muscle weakness, which W:R ratio

A

1:6 to 1:12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Stretching is more important for participants with_____/_____ for which reasons?

A 
Limited movements/ Immobilized Joints 
Reason: 
Prevent a decrease in or to maintian ROM
Prevent Muscle Atrophy 
Decrease and/or control specificity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the modification for stretching in terms of fr, int, and Duration for people with pain, arth etc…

A

Increase fr with contractures, spasticity and arthritis
INT: Low load with spasticity
DUR: Longer with spacticity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

General recommendations for stretching parameters. (Int,fr, DUR)

A 
FR: 3x/wk May gradually increase 
INT: Subjective Sensation of tension 
            3-5 reps
DUR: 6s-12s for warm up
10s-30s (or more) for flexibility
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

An adaptive ______ of a muscle and it’s connective tissue_____ at a joint. What is this a description of?

A

Shortening

decreased ROM

20
Q

What is a contracture caused by?

A

Muscle fibers remodel themselves

More Fibrous Tissue

21
Q

An increase in fibrous tissue will inc/dec _____ elasticity, which can lead to?

A

Decrease

lead to contracture

22
Q

Spaciticity + Prolonged loss of JNT mobility cause _____?

A

Long term Contractures

23
Q

What type of contracture occurs during a mvnt

A

Dynamic

24
Q

What type of contracture is present all the time?

A

Static

25
Q

A stretching program _____ ______ before _____ _____augmunted by what is the best way to prevent or treat spasticity.

A

as early as possible
it becomes chronic
Medication, injections, heat cold and other physical modalities

26
Q

Overload with Aerobic training:

-> Recommendations ( FR, INT, DUR)

A

fr: 3-5days/wk
INT:
HR = 55%-90% HRmax ( 70%-80% AVG range)
RPE = 12-16 (20pt) / 4-6/10

DUR: 15-60 minutes

27
Q

Modifying overload with Aerobic training

A

FR: Allow rest with progressive high fatiguing disorders

INT:
HR method: LOW with progressive high fatiguing disorders, deconditioned participants, storke; modified formula for upperbody work
RPE: Use with ANS impairment/ incoordination

DUR: Intermittent with limited muscle or exaggerated HR response

28
Q

The use of and RPE scale is best suited with which clinical pops?

A

Those ANS Dysfucntion

29
Q

People at risk in prescreening assessment

A

use upperbody formula

30
Q

Apart from the HR and RPE method what other way can intensity be monitored?

A

Talk test

31
Q

What is the upper-body exercise method

A

(200-AGE)%HRmax

32
Q

What is the main advantage of the BERG RPE scale

A

Given ratings grow linearly with exercise int,HR, and VO2

33
Q

For the most part do participants tend to over estimate or under estimate RPE

A

Under

34
Q

Define Specificity

A

Adaptation to exercise training is specific to the mode of exercise & physiological systems being stressed

35
Q

Stretching is important to populations with decreased jnt mobility be it can prevent a______ in or to_______ ROM
Prevent Muscle______
Decrease and/or control______

A

Decrease
maintain
Atrophy
Spasticity

36
Q

________ is the requirement that exercise training ________ ________ to overload stimulus to elicit continual improvements in fitness ( or ____ _____)

A

Progression;
progressively increase
( or functional level)

37
Q

Wanting to Increase treadmil speed in order to _____ Cardiovascular Capacity is an example of?

A

Progression

38
Q

Progression May not always be achieved by which populations?

A 
Progressive disorders
CFS
Chronic Pain Syndrome 
Conditions involving flareups
(Others )
39
Q

_________ is the prinicipal that states training must ouccur on a Contiual and ______ basis in order to produce or maintain training adaptations .

A

Consistency

Continual and regular basis

40
Q

Detraining, occurs when exercise is ________. This is an example of?

A

Discontinued

Ex of Consistency

41
Q

With aerobic training detraining can occur with as little as ___ of days of rest in between training sessions

A

3

42
Q

True or false. Detraining results in complete loss of gainz

A

False

43
Q

Why is it important to develop home programs

A

In order to get over some exercise barriers (namely transportation)

44
Q

Water exercise training:
How long was the study? Objectives? design?
Results:
At follow up:
No changes found in ____
Significant Improvements in ______ capacity and _______ and QoL in ______
Did de-training occur in the test group

A

12 weeks of training followed by 4-6 wks of detraining

  • UN
  • aerobic capacity, NM strength in WE group.
  • WE returned to UN group after 6 weeks of detraining
45
Q

Do we conduct muscular testing on both sides for conditions which involve asymmetrical effects?

A

Yes!

46
Q

Why are the participants personal goals important?

A

It has a powerful impact on motivation which translates to helping out with CONSISTENCY

47
Q

True or false. If during the initial testing, you find that single joint mvnt can be isolated, it is still safe to resistance train?

A

NO FALSE.

EXCI 380 (13 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions