Chapter 3: Principles of Assessment, Prescription, and Exercise Program Adherence Flashcards
What is cardiorespiratory endurance?
the ability of the heart, lungs, and circulatory system to supply oxygen and nutrients efficiently to working muscles
What is the VO2 max?
the maximum oxygen consumption
What is musculoskeletal fitness?
the ability of the skeletal and muscular systems to perform work
What is muscular strength?
the maximal force or tension level that can be produced by a muscle group
What is muscular endurance?
the ability of a muscle to maintain submaximal force levels for extended periods
What is bone strength?
directly related to the risk of bone fracture and is a function of the mineral content and density of bone tissue
What is the difference between body weight and body composition?
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
What is flexibility?
the ability to move a joint or series of joints fluidly through the complete range of motion
What are the 5 components of physical fitness?
- cardiorespiratory endurance
- musculoskeletal fitness
- body weight and body composition
- flexibility
- balance
What is balance?
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
What is functional balance?
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
What are some activities that can be used to improve balance?
tai chi and yoga
What should be the physical fitness test sequence in order to minimize the effects of previous tests on subsequent test performance?
- resting BP and HR
- body composition and balance
- cardiorespiratory endurance
- muscular fitness
- flexibility
What is test validity?
ability of a test to measure accurately, with minimal error
What is test sensitivity?
the probability of correctly identifying individuals who have risk factors for a specific disease or syndrome
What is test specificity?
measure of ability to correctly identify individuals with no risk factors
What is test reliability?
ability of a test to yield consistent and stable scores across trials and over time
What is test objectivity?
intertester reliability – yielding similar test scores for a given individual when the same test is administered by different technicians
What are the basic principles for exercise program design?
- 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
What is the specificity of training principle?
body’s physical and metabolic responses and adaptations to exercise training are specific to the type of exercise and muscle groups involved
What is the overload training principle?
improvements in physical health comes from using loads that are greater than what the individual is used to
What is the principle of progression?
increasing training volume or overload gradually to stimulate further improvements
What is the principle of initial values?
individuals with low initial fitness will show greater gains and faster improvement than individuals with average or high fitness levels
What is the principle of interindividual variability?
people are different [e.g. demographics and health status] and so exercise programs must be specifically designed
What is the principle of diminishing returns?
people have limits to the extent of improvement, and as one gets close to that ceiling, improvement of physical fitness levels off
What is the principle of reversibility?
positive physiological effects and health benefits of regular exercise are reversible
What are the 5 basic elements of exercise prescription?
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
What are the 3 stages of progression in the exercise program?
- initial conditioning stage
- improvement stage
- maintenance stage
What is the initial conditioning stage? How long does it last?
- primer to familiarize client with exercise training
- prescribe stretching, low intensity aerobic resistance
- 1-6 weeks
What is the improvement stage? How long does it last?
- rate of progression more rapid than initial conditioning stage
- everything more advances until the client’s fitness goal is reached
- 4-8 months
What is the maintenance stage? How long does it last?
- helps client preserve the level of fitness they achieved at the end of improvement stage
What are some models that encourage exercise and improving adherence to exercise?
behavior modification model
heath belief model
social cognitive model
What is the behavior modification model?
setting realistic short and long term goals, developing a plan to achieve these goals
What is the health belief model?
motivation to exercise bc of a perceived threat of disease and that the threat is severe and they are susceptible to disease
What is the social cognition model?
improving self-efficacy and outcome expectation
What are some forms of technology that are used to promote physical activity?
- pedometers
- accelerometers
- heart rate monitors
- combines heart rate monitoring and accelerometry
- smart fabric and sensor technology
What does a pedometer do?
count and monitor the number of steps taking throughout the day
T/F: Pedometer-based walking does not increase physical activity
False
What do accelerometers do?
record body acceleration, providing detailed info about frequency, duration, intensity, and patterns of movement
