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IB C129 > Chapter 3: Principles of Assessment, Prescription, and Exercise Program Adherence > Flashcards

Chapter 3: Principles of Assessment, Prescription, and Exercise Program Adherence Flashcards

1
Q

What is cardiorespiratory endurance?

A

the ability of the heart, lungs, and circulatory system to supply oxygen and nutrients efficiently to working muscles

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2
Q

What is the VO2 max?

A

the maximum oxygen consumption

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3
Q

What is musculoskeletal fitness?

A

the ability of the skeletal and muscular systems to perform work

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4
Q

What is muscular strength?

A

the maximal force or tension level that can be produced by a muscle group

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5
Q

What is muscular endurance?

A

the ability of a muscle to maintain submaximal force levels for extended periods

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6
Q

What is bone strength?

A

directly related to the risk of bone fracture and is a function of the mineral content and density of bone tissue

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7
Q

What is the difference between body weight and body composition?

A

body weight refers to the size or mass of the individual; body composition refers to body weight in terms of the absolute and relative amounts of muscle, bone, and fat tissues

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8
Q

What is flexibility?

A

the ability to move a joint or series of joints fluidly through the complete range of motion

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9
Q

What are the 5 components of physical fitness?

A
  1. cardiorespiratory endurance
  2. musculoskeletal fitness
  3. body weight and body composition
  4. flexibility
  5. balance
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10
Q

What is balance?

A

the ability to keep the body’s center of gravity within the base of support when maintaining a static position, performing voluntary movements, or reacting to external disturbances

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11
Q

What is functional balance?

A

the ability to perform daily movement tasks requiring balance such as picking up an object from the floor, dressing, and turning to look at something behind you

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12
Q

What are some activities that can be used to improve balance?

A

tai chi and yoga

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13
Q

What should be the physical fitness test sequence in order to minimize the effects of previous tests on subsequent test performance?

A
  1. resting BP and HR
  2. body composition and balance
  3. cardiorespiratory endurance
  4. muscular fitness
  5. flexibility
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14
Q

What is test validity?

A

ability of a test to measure accurately, with minimal error

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15
Q

What is test sensitivity?

A

the probability of correctly identifying individuals who have risk factors for a specific disease or syndrome

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16
Q

What is test specificity?

A

measure of ability to correctly identify individuals with no risk factors

17
Q

What is test reliability?

A

ability of a test to yield consistent and stable scores across trials and over time

18
Q

What is test objectivity?

A

intertester reliability – yielding similar test scores for a given individual when the same test is administered by different technicians

19
Q

What are the basic principles for exercise program design?

A
  • the specificity of training principle
  • overload training principle
  • principle of progression
  • principle of initial values
  • principle of interindividual variability
  • principle of diminishing returns
  • principle of reversibility
20
Q

What is the specificity of training principle?

A

body’s physical and metabolic responses and adaptations to exercise training are specific to the type of exercise and muscle groups involved

21
Q

What is the overload training principle?

A

improvements in physical health comes from using loads that are greater than what the individual is used to

22
Q

What is the principle of progression?

A

increasing training volume or overload gradually to stimulate further improvements

23
Q

What is the principle of initial values?

A

individuals with low initial fitness will show greater gains and faster improvement than individuals with average or high fitness levels

24
Q

What is the principle of interindividual variability?

A

people are different [e.g. demographics and health status] and so exercise programs must be specifically designed

25
Q

What is the principle of diminishing returns?

A

people have limits to the extent of improvement, and as one gets close to that ceiling, improvement of physical fitness levels off

26
Q

What is the principle of reversibility?

A

positive physiological effects and health benefits of regular exercise are reversible

27
Q

What are the 5 basic elements of exercise prescription?

A

mode (type of training), intensity, duration, frequency (total number of weekly exercise sessions), progression (progressive overloading of cardiopulmonary and musculoskeletal systems)
note: the higher the intensity, the shorter the duration of exercise

28
Q

What are the 3 stages of progression in the exercise program?

A
  1. initial conditioning stage
  2. improvement stage
  3. maintenance stage
29
Q

What is the initial conditioning stage? How long does it last?

A
  • primer to familiarize client with exercise training
  • prescribe stretching, low intensity aerobic resistance
  • 1-6 weeks
30
Q

What is the improvement stage? How long does it last?

A
  • rate of progression more rapid than initial conditioning stage
  • everything more advances until the client’s fitness goal is reached
  • 4-8 months
31
Q

What is the maintenance stage? How long does it last?

A
  • helps client preserve the level of fitness they achieved at the end of improvement stage
32
Q

What are some models that encourage exercise and improving adherence to exercise?

A

behavior modification model
heath belief model
social cognitive model

33
Q

What is the behavior modification model?

A

setting realistic short and long term goals, developing a plan to achieve these goals

34
Q

What is the health belief model?

A

motivation to exercise bc of a perceived threat of disease and that the threat is severe and they are susceptible to disease

35
Q

What is the social cognition model?

A

improving self-efficacy and outcome expectation

36
Q

What are some forms of technology that are used to promote physical activity?

A
  • pedometers
  • accelerometers
  • heart rate monitors
  • combines heart rate monitoring and accelerometry
  • smart fabric and sensor technology
37
Q

What does a pedometer do?

A

count and monitor the number of steps taking throughout the day

38
Q

T/F: Pedometer-based walking does not increase physical activity

A

False

39
Q

What do accelerometers do?

A

record body acceleration, providing detailed info about frequency, duration, intensity, and patterns of movement

IB C129 (11 decks)

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