Chapter 11 - Evidence to Practice

Question 1

How many steps in evidence based practice?

Answer 1

5 steps

Question 2

6 steps to client centered programming

Answer 2

Establish rapport and goals
Health screening
Break down barriers and collab
Determine assessments 
Determine which phase of IFT to begin
Program design and exercise order

Question 3

3 signs of overtraining

Answer 3

Decreased hunger
Increased RHR
Disturbed sleep

Question 4

Reciprocal inhibition principle

Answer 4

Activation of muscle on one side of joint coincides with inhibition of opposing muscle (agonist and antagonist)

Question 5

Fascia is what? And self myofascial release is what?

Answer 5

Connective tissues

Rolling it out, apply pressure to tight areas to relieve tension

Question 6

FITT principle for flexibility

Answer 6

Frequnecy 2-3 days a week
Intensity to point of discomfort
Time 10-30 holds
Type static, dynamic, ballistic, PNF

Question 7

Plyometric drill volume for beginner, how many contacts?

Answer 7

80-100 contacts per session

Question 8

Minimum hours of rest needed between sessions training any single muscle group

Answer 8

48

Question 9

Stage 1 hypertension blod pressure measurement

Answer 9

120/82

Question 10

Hardening of arteries is called?

Answer 10

Arteriosclerosis

Question 11

Fluid intake before exercise in metric

Answer 11

5-7mL

Question 12

Exercise progression % for cardio during first 4-6 weeks

Answer 12

10%

Question 13

Anaerobic power is introduced at what stage of cardio training?

Answer 13

Performance

Question 14

When runners heart rate gets lower during training he is increasing what?

Answer 14

Cardiac output

Question 15

Sacrum has how many fused veterbrae?

Answer 15

5

Question 16

Best exercise to represent closed kinetic chain

Answer 16

Body weight squat

Question 17

Double progression training protocol

Answer 17

First increase reps, with given weight, then increase weight