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ACE > Chapter 4: Exercise Principles and Pre-participation Screening > Flashcards

Chapter 4: Exercise Principles and Pre-participation Screening Flashcards

1
Q

Health Related Components of Physical Fitness: Cardiorespiratory Endurance

A

the ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity

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2
Q

Health Related Components of Physical Fitness: Muscular Endurance

A

The ability of a muscle to resist fatigue

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3
Q

Health Related Components of Physical Fitness: Muscular strength

A

the ability of a muscle to exert maximal force

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4
Q

Health Related Components of Physical Fitness: Flexibility

A

the range of motion at a joint

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5
Q

Health Related Components of Physical Fitness: Body Composition

A

The relative amounts of fat mass and fat free mass in the body

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6
Q

Skill Related Components of Physical Fitness: Agility

A

The ability to rapidly and accurately change the position of the body in space

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7
Q

Skill Related Components of Physical Fitness: Coordination

A

The ability to smoothly and accurately perform complex movements

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8
Q

Skill Related Components of Physical Fitness: Balance

A

The ability to maintain equilibrium while stationary or moving

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9
Q

Skill Related Components of Physical Fitness: Power

A

The rate of performing work, the product of force and velocity

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10
Q

Skill Related Components of Physical Fitness: Reaction Time

A

The amount of time elapsed between the stimulus for movement and the beginning of the movement

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11
Q

Skill Related Components of Physical Fitness: Speed

A

The ability to perform a movement within a short period of time

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12
Q

Aerobic (Cardiovascular Endurance) Exercise Recommendations: frequency

A

at least 3 days/week. for most adults, spreading the exercise sessions across 3-5 days/week may be the most conductive strategy to reach the recommended amounts of physical activity.

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13
Q

Aerobic (Cardiovascular Endurance) Exercise Recommendations: Intensity

A

Moderate (40-59% HRR) and/or vigorous (60-89% HRR) intensity is recommended for most adults.

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14
Q

Aerobic (Cardiovascular Endurance) Exercise Recommendations: Time

A

Most adults should accumulate 30-60 minutes/day (greater than or equal to 150 minutes/week) of moderate intensity exercise, 20-60 minutes/day (75 minutes/week) of vigorous intensity exercise, or a combination of moderate/vigorous intensity exercise daily to attain the recommended target volumes of exercise

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15
Q

Aerobic (Cardiovascular Endurance) Exercise Recommendations: Type

A

Aerobic exercise performed in a continuous or intermittent manner that involves major muscle groups is recommended for most adults

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16
Q

Resistance Training Exercise Recommendations: Frequency

A

For novices, each major muscle group should be trained at least 2 days/week.

For experienced exercises, frequency is secondary to training volume, thus individuals can choose a weekly frequency per muscle group based on personal preference

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17
Q

Resistance Training Exercise Recommendations: Intensity

A

NOVICE: 60-70 1-RM, performed fro 8-12 repetitions are recommended to improve muscular fitness.

EXPERIENCED: a wide range of intensities and repetitions are effective dependent on the specific muscular-fitness goals

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18
Q

Resistance Training Exercise Recommendations: Type

A

Multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for all adults.

Single-joint and core exercises may also be included in a resistance-training program, typically after performing multijoint exercises for that particular muscle group.

A variety of exercise equipment and/or body weight can be used to perform these exercises.

19
Q

Flexibility Exercise Recommendations: Frequency

A

2-3 days/week with daily being most effective

20
Q

Flexibility Exercise Recommendations: Intensity

A

Stretch to the point of feeling tightness or slight discomfort

21
Q

Flexibility Exercise Recommendations: Time

A

Holding a static stretch for 10-30 seconds is recommended for most adults.

In older individuals, 30-60 seconds may confer greater benefit.

For proprioceptive neuromuscular facilitation stretching, a 3-6 light-to moderate contraction, followed by a 10-30 second assisted stretch is desirable

22
Q

Flexibility Exercise Recommendations: Type

A

A series of flexibility exercises for each of the major muscle-tendon units is recommended

Static flexibility, dynamic flexibility, ballistic flexibility, and PNF are each effective.

23
Q

Principles of Training

A

Specificity, Overload, Reversability

24
Q

ACE IFT Model- Muscular Training: Functional Training

A

This phase is focused on establishing, or reestablishing postural stability and kinetic chain mobility

25
Q

ACE IFT Model- Muscular Training: Movement Training

A

This phase focuses on developing good movement patterns without compromising postural or joint stability

26
Q

ACE IFT Model- Muscular Training: Load/Speed Training

A

This phase focuses on applying external loads to movements that create a need for increased force production that results in muscular adaptations

27
Q

ACE IFT Model- Cardiorespiratory Training: Base Training

A

This phase focuses on developing an initial aerobic base, through positive exercise experiences, in individuals who have been insufficiently active

28
Q

ACE IFT Model- Cardiorespiratory Training: Fitness Training

A

This phase focuses on enhancing the individual’s aerobic efficiency by progressing the program through increased duration of sessions, increased frequency of sessions when possible, and the integration of more intense exercise.

29
Q

Carotid Pulse

A

This pulse is taken from the carotid artery just to the side of the larynx using light pressure from the fingertips of the first two fingers.

Remind participants never to palpate both carotid arteries at the same time and always press lightly to prevent a drop in HR and/or decreased blood flow to the brain

30
Q

Radial pulse

A

this pulse is taken from the radial artery at the wrist, in line with the thumb, using the fingertips of the first two fingers

31
Q

Temporal pulse

A

this pulse can sometimes be obtained from the left or right temple with light pressure from the fingertips of the first two fingers

32
Q

Zone 1

A

Light to moderate intensity exercise, during which the exerciser can talk comfortable

33
Q

Zone 2

A

vigorous intensity aerobic exercise, during which the exerciser is not sure if talking is comfortable

34
Q

Zone 3

A

near maximal to maximal exercise, during which the exerciser definitely cannot talk comfortably

35
Q

Intensity Markers: VT1 and VT2

A

Zone 1: Below VT1
Zone 2: VT1 to just below VT2
Zone 3: VT2 and above
pros and cons:
- based on measured VT1 and VT2
- ideally, VT1 and VT2 are measured in a lab with a metabolic cart and blood lactate
- field assessments are relatively easy to administer, require minimal equipment, and provide accurate corresponding HRs at VT1 and VT2
- programming with metabolic markers allows for personalized programming

36
Q

Intensity Markers: Talk test

A

Zone 1: Can talk comfortable, can talk but not sing
Zone 2: Not sure if talking is comfortable, cannot say more than a few words
Zone 3: Cannot talk
Pros/Cons:
- Based on actual changes in ventilation due to physiological adaptations to increasing exercise intensities
- very easy for practical measurment
- no equipment required
- can be easily taught
- allows for personalized programing

37
Q

Intensity Markers: RPE 0-10 scale

A

Zone 1: 3 to 4
Zone 2: 5 to 6
Zone 3: 7 to 10
pros/cons:
- good subjective intensity marker
- correlates well with talk test, metabolic markers, and measured %VO2 max
-0 to 10 scale is easy to teach to participants

38
Q

Intensity Markers: RPE 6 to 20 scale

A

Zone 1: 12 to 13
Zone 2: 14 to 17
Zone 3: over 18
pros/cons:
- good subjective intensity marker
- correlates well with talk test, metabolic markers, and measured %Vo2 max
- not as easy to teach to participants

39
Q

Intensity Markers: %Vo2R

A

Zone 1: 40 to 59%
Zone 2: 60-89%
Zone 3: over 90%
pros/cons:
- requires measured VO2 max for most accurate programming
- impractice due to expensive equipment needed for assessment
- increase error with use of predicted VO2 max or predicted MHR
- relative percentages for programming are population based and not individually specific

40
Q

Intensity Markers: %HRR

A

Zone 1: 40-59%
Zone 2: 60-89%
Zone 3: over 90%
pros/cons:
- requires measured MHR and RHR for most accurate programming
- meausred MHR is impractice for the vast majority of exercise professionals and clients/participants
- use of RHR increases individuality of programming vs. stricti %MHR
- use of predicted MHR introduces potentially large error; the magnitude of the error is dependent on the specific equation used
- relative percentages for programming are population-based and not individually specific

41
Q

Intensity Markers: %MHR

A

Zone 1: 64-76%
Zone 2: 77-95%
Zone 3: above 96%
Pros/cons:
- requires measured MHR for accuracy in programing
Measured MHR is impractical
- Large error

42
Q

Intensity Markers: METs

A

Zone 1: 3 to 5.9
Zone 2: 6 to 8.7
Zone 3: above 8.8
pros/cons
- requires measured Vo2 max for most accurate programming
can use in programming more easily than other intensity markers based off VO2 max
limited in programming by knowledge of METs for given activities and/or equipment that gives MET estimates
- population based not individually specific

43
Q

Intensity Markers: %Vo2 Max

A

Zone 1: 46-63%
Zone 2: 64 to 90%
zone 3: above 91%
pros/cons:
- actual measurement is individualized

ACE (14 decks)

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