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EXSC 463 Exam 1 > Chapter 38 > Flashcards

Chapter 38 Flashcards

1
Q

What is the problem with many obese people starting exercise programs?

A

many at risk for CVD are asymptomatic but have undiagnosed diseases, they may have life threatening responses to exercise

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2
Q

What 5 things should be done when assessing a patient for an exercise plan?

A
  1. always screen your clients/patients
  2. perform fitness assessments
  3. determine the purpose of the exercise plan
  4. do not “prescribe”
  5. be up to date and provide a standard of care
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3
Q

How do you screen a patient?

A

use a pre-participation questionnaire to screen for medications, health and fitness status, risk factors, signs or symptoms of CVD that may affect them while exercising

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4
Q

What is the purpose of an exercise plan?

A

improve or maintain one or more components of health fitness

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5
Q

It should never be implied that an exercise program will ___ or ______ ______.

A

treat or alleviate disease

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6
Q

What does “prescription” imply?

A

implies a therapeutic or corrective purpose, implies treating a disease

-only a physician should use this term

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7
Q

How can you be up to date on the standard of care?

A

align with current national recommendations, statements, and guidelines

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8
Q

An exercise program should be written in consideration of a person’s ________.

A

personal definition of physical fitness at that time in their life

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9
Q

What are the three phases of an exercise program?

A
  1. Initial conditioning
  2. Improvement
  3. Maintenance
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10
Q

Describe the initial conditioning phase?

A

represents the initial 1-6 weeks of an exercise program that includes warm up and cool down periods, moderate intensity aerobic exercise and general muscle conditioning gradually increasing to develop tolerance to exercise stimulus

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11
Q

Describe the improvement phase?

A

systematically increase overload of the exercise stimulus

-lasts as long as it takes to achieve goals, could be 6 months to years

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12
Q

Describe the maintenance phase?

A

begins after personal goals are met, stimulus is not increased to improve fitness, emphasis is to establish positive life long physical activity behaviors

-this is the longest phase, for life

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13
Q

What are the 8 principles of training?

A
  1. personalization or individualization
  2. warm up and cool down
  3. specificity
  4. overload
  5. adaptation
  6. progression
  7. maintenance
  8. reversal or plateau
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14
Q

Is stretching alone a warm up?

A

no, you should do activities similar to the workout you will be doing

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15
Q

What are the benefits of the warm up period?

A
  • decrease viscosity of muscle tissue, improving mechanical efficiency
  • increase blood flow and oxygen delivery to active muscle (oxyhemoglobin)
  • increase transport and release of oxygen within the cell (myoglobin)
  • increase metabolic activity in active skeletal muscle to prep for the increased metabolic demands of ensuing exercise
  • possibly reduce risk of injury to muscle, ligaments, tendons and other connective tissue
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16
Q

How long is an adequate warm up period?

A

5-15 mins, sweating is an indicator of a good warmup

-should be longer for sedentary, injured, elderly

17
Q

What is the cool down period?

A

time during which the body’s systems return to normal homeostasis

18
Q

What does an active cool down do?

A
  • maintain blood flow to active muscle mass
  • maintain venous return
  • prevent venous pooling
19
Q

What is the overall effect of an effective cool down?

A
  • gradual decrease in metabolism
  • restoration of ATP and CP stores in active muscle
  • removal of waste products
  • return of pH to normal
  • downregulation of body temp
20
Q

Define specificity?

A

train a specific physiological system using a specific type of exercise to elicit a specific desired adaptation

21
Q

What are the five components of overload?

A 
Mode- type of exercise
Rest- amount of rest between overloads
Frequency- how often overload is applied
Intensity- magnitude of overload
Time- duration overload is applied

MRFIT

22
Q

What principle of training represents the underlying reason for exercising regularly?

A

Adaptation

23
Q

What does SAID stand for?

A

specific adaptations to imposed demands

24
Q

What is the SAID principle?

A

specific adaptations will occur in response to specific types of stimuli

training needs to targeted

25
Q

Concept of transfer?

A

benefits or adaptations of one type of training will transfer to another type of training or performance (running to biking)

26
Q

Is there 100% transfer?

A

No, due to SAID principle

-doing one exercise makes you more fit to do other exercises, but you wont be as good at the other things you are not training for

27
Q

Why isnt there 100% transfer?

A

different exercises result in different recruitment patterns of motor units, different neuromuscular adaptations, and different motor learning responses

28
Q

How often should overload progress?

A

systematically every 2-3 weeks

29
Q

To ensure greater compliance to an exercise program what should be increased first to progress?

A

duration, followed by frequency, then intensity

30
Q

Retrogression?

A

worsening of performance even though the person continues to train and is often a sign of overtraining

31
Q

Reversal?

A

loss of adaptations gained through training when the exercise stimulus is no longer applied

32
Q

5 examples of reversal?

A
  1. atrophy of skeletal muscle after casting an arm or leg
  2. decrease in fitness due to exposure to bed rest
  3. decrease in fitness due to zero gravity
  4. decrease in fitness due to inactivity following an injury or illness
  5. decrease in fitness due to reduction in total volume of exercise
33
Q

Overreaching?

A

short-term overtraining characterized by training fatigue and reduction in perfomance

-recovery in as little as two weeks

34
Q

Overtraining syndrome?

A

long-term overtraining

-recovery in weeks or months

35
Q

Fatigue resulting from overtraining may be a _______.

A

protective mechanism against over exertion and irreversible muscle damage

36
Q

What are the symptoms of overtraining?

A

decreased performance, mental fatigue, elevated resting metabolic rate, loss of body weight, elevated heart rate, restlessness, excitability, delayed recovery, disturbed sleep

37
Q

How do you treat overtraining?

A

reduce intensity and volume of training and avoid monotonous training, regular sleep, nutrition

EXSC 463 Exam 1 (12 decks)

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