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CSEP > CSEP > Flashcards

CSEP Flashcards

1
Q

Aerobic Very Light

A 
%HRR = <30
%HRMAX = <57
Borg RPE = <9 (6-20 scale)
Talk Test = normal
E.g., Dusting
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2
Q

Aerobic Light

A 
%HRR = 30-39
%HRMAX = 57-63
Borg RPE = 9-11
Talk Test = Talking easy
E.g., Light gardening
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3
Q

Aerobic moderate

A 
%HRR = 40-59
%HRMAX = 64-76
Borg RPE = 12-13
Talk Test = short sentences
E.g., brisk walking
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4
Q

Aerobic vigorous

A 
%HRR = 60-89
%HRMAX = 77-95
Borg RPE = 14-17
Talk Test = 1-2 words only
E.g., jogging
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5
Q

Aerobic near maximal to maximal

A 
%HRR = >or = 90
%HRMAX =  or = 96
Borg RPE = > or = 18
Talk Test = cannot talk
E.g., running fast, sprinting
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6
Q

FITT for Aerobic Fitness

A 
Frequency = 3-5 days/week
Intensity = moderate intensity (40-59% HRR, RPE of 14-17/20)
Time = 20-60 minutes
Type = large rhythmical movement
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7
Q

FITT for resistance training for hypertrophy

A 
Frequency = 2-3 days/week
Intensity = 70-85% 1-RM
Time = 6-12 reps, 2-5 sets, 1-2 minutes rest between sets
Type = selection of resistance training exercises targeting major movement patterns (e.g., push, pull, etc). using appropriate equipment (body weight, dumbbells, machines, etc.)
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8
Q

FITT for resistance training for endurance

A 
Frequency = 2-3 days/week
Intensity = 50-75% 1-RM
Time = >12-15 reps, 2-3 sets, 0-1 minute rest between sets
Type =  selection of resistance training exercises targeting major movement patterns (e.g., push, pull, etc). using appropriate equipment (body weight, dumbbells, machines, etc.)
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9
Q

Flexibility

A 
Frequency = 2-3 days/week
Intensity = mild discomfort or tension
Time = static: 30-60s, 2-4 sets
Type = static, dynamic, proprioceptive neuromuscular facilitation (PNF)
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10
Q

Active Start ages and level

A

Males 0-6
Females 0-6
level 1

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11
Q

FUNdamentals ages and level

A

Males 6-9
Females 6-8
level 2

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12
Q

Learn to Train ages and level

A

Males 9-12
Females 8-11
level 3

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13
Q

Train to Train ages and level

A

Males 12-16
Females 11-15
Level 4

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14
Q

Train to Compete ages and level

A

Males 16-23 +/-
Females 15-21 +/-
Level 5

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15
Q

Train to Win ages and level

A

Males 19 +/-
Females 18+/-
Level 6

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16
Q

Active for Life ages and level

A

Enter at any time after the onset of the growth spurt

Level 7

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17
Q

Active start

A

Characteristics

  • development of general movement skills
  • exploration of risk and limits in safe environments

Examples

  • Daily physical activity with an emphasis on fun
  • active movement environment combined with well-structured gymnastics and swimming programs
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18
Q

FUNdamentals

A

Characteristics

  • ABC’s of athleticism: agility, balance, coordination and speed
  • ABC’s of athletics: running, jumping, throwing and wheeling for wheelchair sports
  • develop strength through use of own body weight exercises

Examples

  • well structured programs without periodization
  • daily physical activity, still emphasizing fun.
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19
Q

Learn to Train

A

Characteristics

  • overall sport/task skill development
  • introduction to mental preparation
  • major skill learning stage: all basic sport skills should be learned before entering puberty or the Train to Train stage

Examples

  • single of double periodization
  • Sport-specific training 3 times per week, participation in other sports 3 times per week.
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20
Q

Train to Train

A

Characteristics

  • Sport specific skill/task development
  • Major fitness development stage: aerobic, speed and strength
  • Introduce free weights
  • The onset of the growth spurt, peak height velocity (the fastest rate of growth decelerates) and the onset of menarche are the biological markers

Examples

  • single or double periodization
  • sport-specific training six-nine times per week, including complementary sports
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21
Q

Train to Compete

A

Characteristics

  • Sport, event, position-specific physical conditioning
  • Sport, event, position-specific technical tactical preparation
  • Sport, event, position-specific technical and playing skills under competitive conditions
  • Advanced mental preparation

Examples

  • Single, double, triple periodization
  • Sport-specific technical, tactical and fitness training 9-12 times per week.
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22
Q

Train to Win

A

Characteristics

  • Ages are sport specific and based on national and international normative data, which represents the average score for a certain factor across various levels of performance (height, weight, etc)
  • Maintenance or improvement of physical capacities
  • Further development of technical, tactical and playing skills
  • Frequent preventative breaks

Examples

  • Single, double, triple or multiple periodization
  • Sport-specific technical, tactical and fitness training 9-15 times per week
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23
Q

Active for Life

A

Characteristics

Competitive for Life
= minimum of 60 minutes moderate daily activity or 30 minutes of intense activity for adults. E.g., compete at a high level in age-group competitions such as Masters Games

Fit for life
= minimum of 60 minutes moderate daily activity or 30 minutes of intense activity for adults. E.g., become active by participating in non-organized sport or physical activity that may be unfamiliar.

Sport and physical activity leaders
= move from competitive sport to volunteering as coaches, officials or administrators.
E.g., use experience, whether from previous involvement or education, to help ensure a positive environment for participants.

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24
Q

Training variables for novice/intermediate experience STRENGTH

A

Frequency (typical sessions per week/type of split) = 2-3x/full or half body split

Intensity (% of predicted 1-RM) = 80-100%

Repetitions = 1-8

Rest (between sets) = 2-3 minutes

Sets = 3-6

Temp (speed) = slow, controlled

Time (duration of one set) = <10 seconds

Method of progression = load

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25
Q

Training variables for novice/intermediate experience HYPERTROPHY

A

Frequency (typical sessions per week/type of split) = 3-6/half b body to 1-3 muscle group split

Intensity (% of predicted 1-RM) = 70-85%

Repetitions = 6-12

Rest (between sets) = 1-2 minutes

Sets = 2-5

Temp (speed) = slow-moderate

Time (duration of one set) = 10-30 seconds

Method of progression = reps then load

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26
Q

Training variables for novice/intermediate experience ENDURANCE

A

Frequency (typical sessions per week/type of split) = 2-3x/full or half body split

Intensity (% of predicted 1-RM) = 50-75%

Repetitions = >12-15, 15-25

Rest (between sets) = 0-1 minute

Sets = 2-3

Temp (speed) = Slow <10-15 reps. Moderate-fast >15

Time (duration of one set) = 30-60 + seconds

Method of progression = reps or sets

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27
Q

origin and insertion

A 
origin = stationary bone
insertion = moving bone
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28
Q

Thick and thin filaments

A 
thick = bonded myosin 
thin = actin (contains myosin binding site), tropomyosin (covers myosin binding site), troponin (moves tropomyosin)
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29
Q

Types of muscle fibres

A

Slow twitch - aerobic, resistant to fatigue

Fast twitch glycolytic - more force, anaerobic, fatigue quickly

Intermediate fast twitch - fast contraction characteristics but also high levels of aerobic/anaerobic energy supply. Intermediate fatigue profile.

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30
Q

What are most levers in the body?

A

3rd class - fulcrum (joint) is at the end of the lever (bone that the muscle moves) and the effort (muscle) is between the fulcrum and the load at the other end of the lever.

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31
Q

Bone to bone?

A

ligament

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32
Q

Anaerobic (alactic) energy system

A

Fuels - ATP, CP

Time frame (seconds) - 0-15

By-products - ADP, Cr + Pi

Activity Example - 100m sprint, jumping activity, weight lifting

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33
Q

Anaerobic (lactic) aka glycolysis

A

Fuels - CHO incomplete breakdown

Time frame (seconds) - 15-120

By-products - lactic acid, 2 ATP/mol, CHO

Activity Example - 200m (power), 800m (endurance), resistance training

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34
Q

Aerobic

A

Fuels - CHO, fats, protein <5%, complete breakdown

Time frame (seconds) - 120-several hours

By-products - CO2, water, heat, 36ATP/mol, CHO (net)

Activity Example - distance running, 1500m power, marathon

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35
Q

White and grey matter

A

White - main conduct of nerve signals to body

Grey - integrates responses to stimuli

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36
Q

Afferent and Efferent

A

Afferent - from sensory to CNS

Efferent - from CNS to muscles

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37
Q

Secondary Bronchioles

A

2 in left and 3 in right

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38
Q

CO during exercise

A

goes from 5 L min to 20-30

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39
Q

Normal BP

A

120/80

for active ppl 110/70

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40
Q

METS for sleep, PA & sedentary

A

sleep is approx 1
sedentary is = to 1.5
PA is >1.5

1MET = 3.5mlO2kg

41
Q

Light intensity PA MET

A
  1. 5-4 for children

1. 5-3 for adults

42
Q

Moderate intensity PA MET

A

4-6.9 for children
3-5.9 for adults

RPE of 12/13 on scale of 6-20

43
Q

Vigorous intensity PA MET

A

greater or equal to 7 for children
greater or equal to 6 for adults

RPE of 14-17

44
Q

Health VS performance related fitness

A

Health - body comp, aerobic fitness, MSK fitness (strength, endurance, balance)

Performance - agility, balance, coordination, power, speed, rxn time

45
Q

Sleep Guidelines

A

Newborn (0-3 months) = 14-17hrs (including naps)
Infant (4-11 months) = 12-26hrs (including naps)
Toddler (1-2yrs) = 11-14hrs (including naps)
Preschoolers (3-4yrs) = 10-13hrs (including naps)
Children (5-13yrs) = 9-11hrs
Youth (14-17yrs) = 8-10hrs
Adults (18-64) = 7-9 hrs
Older adults (65+) = 7-8 hrs

46
Q

Carbohydrates

A

Need 120-130g a day (used in brain). Want more complex carbs over processed ones.

47
Q

Protein

A

Essential must be consumed through diet, non-essential can be synthesized.
Want 1-1.4g/kg/d with 1.6 being ideal.

intake every 3-4 hours is ideal with each meal containing 20-40g.

48
Q

Fats

A

-Help absorb vitamins and some have anti-inflammatory properties.
-Ideal ratio of omega 3 to 6 is 1:4 - 1:6 typical western diet is 1:10 - 1:12
Fat intake should be 30-40% of diet

49
Q

Minerals

A

Inorganic!
Calcium = strong bones
Magnesium = produce energy, supports heart, arteries and muscle
Potassium = helps maintain healthy BP

trace minerals - chromium, iodine, copper, iron

50
Q

Fluids

A

consume 1-1.5ml of fluid for every calories consumed

2000-2500 calories = 8-10 cups a day

51
Q

Social Cognitive Theory

A

Bandura
Reciprocal determinism = the interaction between an individual (who has learned experiences - cognitive), their environment (social contexts) and their behaviour (responses to stimuli)

4 constructs affect behaviour

  1. self-efficacy
  2. outcome expectations
  3. self-regulation
  4. barriers/facilitators
52
Q

4 sources of self-efficacy

A
  1. Mastery experience
  2. Vicarious experience (modelling)
  3. Social persuasion
  4. Emotional state
53
Q

Self-Determination Theory

A
  1. Autonomy
  2. Competence
  3. Relatedness
54
Q

Motivation Spectrum

A 
Amotivation
External Regulation
Introjected Regulation 
Identified Regulation 
Integrated Regulation
Intrinsic Motivation
55
Q

Trans-Theoretical Model

A 
Pre-contemplation
Contemplation
Preparation
Action
Maintenance
56
Q

Health Action Process Approach (HAPA)

A
  1. Motivation phase - deliberation that leads to the formation of intention
  2. Volition phase - during which intentions foster planning (action planning). Includes self-efficacy and outcome expectancies. Action and coping planning
    * good intentions are more likely to translate to behaviour when there’s a plan.
57
Q

4 Elements of Motivational Interviewing

A
  1. Partnership - they know themselves best. it’s a team effort
  2. Acceptance - do you see the client has worth
  3. Compassion - do you put their needs/well-being first?
  4. Evocation - aligning with the MI perspective. getting the knowledge out of them.
58
Q

3 phases of motivational interviewing

A
  1. Exploring - draw out the client’s story, rapport building, get a behavioural history and identify what behaviours are to be discussed
  2. Guiding - steering the convo toward the possibility of change by asking the client to consider life with and without change to help them see the discrepancy between current actions and broader life goals/values.
  3. Choosing - once a commitment to making a change occurs, the convo moves to how to put the desired change into action.
59
Q

Brief action planning (BAP)

A

3 questions and 5 skills
1. is there anything you would like to do for your health in the next week or two?

  1. how confident or sure do you feel about carrying out your plan on a scale fo 1-10?
  2. would it be helpful to set up a check in on how things are going with your plan?
60
Q

6 Stages of CSEP PATH

A
  1. Ask
  2. Assess
  3. Advise
  4. Agree
  5. Assist
  6. Arrange
61
Q

Ask stage

A
  • Consent, RHR, RBP, GAQ
    Cutoffs = HR of 100 and BP of 160/90

Hypotension = 80/50

62
Q

Assess stage

A
  • physical activity and sedentary behaviour questionnaire
  • healthy sleep assessment (toddlers are 3-4, child/youth are 5-17 and adults are 18+). Looks at duration, quality and time
  • stages of change questionnaire
  • Anthropometrics = BMI and WC
  • MSK & aerobic test
63
Q

McAFT

A

Description = multistage step test appropriate for all activity levels

Age = 15-69
Time = 15-20min
64
Q

Treadmill walking test

A

Description = single stage (5% grade), suitable for less active adults

Age = 20-59
Time = 15-20min
65
Q

One mile walk

A

Description = brisk walking, flat, distance suitable for less active adults

Age = 20-69
Time = 25-35 min
66
Q

Cycle ergometer

A

Description = multistage cycle test, appropriate for all activity levels

Age = 15-69
Time = 20-30min

SM1/HR1 are for 2nd last work load
SM2/HR2 are for last work load

67
Q

Muscular Strength tests

A

GRIP STRENGTH
Fitness Component = strength (forearms)
Contradictions =
Normative data = CSEP HBR

PREDICTED 1RM
Fitness Component = strength (specific to muscle being assessed)
Contradictions = osteoporosis
Normative data = N/A

68
Q

Muscular Endurance Tests

A

PUSH-UP
Fitness Component = chest, shoulders, arm muscles endurance
Contradictions = osteoporosis
Normative data = CSEP HBR

BACK EXTENSION
Fitness Component = back muscles endurance
Contradictions = back pain during prescreen
Normative data = CSEP HBR

PLANK
Fitness Component = ab muscles endurance
Contradictions = osteoporosis
Normative data = percentile ratings for recreationally active and athletic university aged men and women

69
Q

Muscular Power Tests

A

VERTICAL JUMP
Fitness Component = power (legs)
Contradictions = osteoporosis
Normative data = CSEP HBR

70
Q

Balance/Stability Tests

A

ONE LEG STANCE
Fitness Component = static balance
Contradictions = history of falls
Normative data = comparison to mean data from 18-69 year olds

Y BALANCE
Fitness Component = dynamic balance
Contradictions = history of falls
Normative data = between right/left legs in anterior reach is associated with risk of injury in athletic population

71
Q

Flexibility Tests

A

SIT AND REACH
Fitness Component = hip flexibility
Contradictions = osteoporosis
Normative data = CSEP HBR

72
Q

Advise Stage

A
  • Present results
  • Present 24hr guidelines
    keep in mind their stage of change
73
Q

Agree stage

A
  • set SMART goals

specific, measurable, actionable, relevant, timed

74
Q

5 prescription principles

A
  1. overload
  2. progression
  3. specificity
  4. reversibility
  5. individuality
75
Q

HRR

A

+Hrest

76
Q

Order of exercises

A

large muscle groups before small, multi-joint before single, higher intensity before lower

77
Q

Strength workout setup

A 
Frequency = 2-3 full or 1/2 body split
Intensity (%1-RM) = 80-100%
Reps = 1-8
Rest (between sets) = 2-3
Sets = 3-6
Tempo = slow, controlled
Time (one set) = <10 seconds
Method of progression = load
78
Q

Hypertrophy workout setup

A 
Frequency =3-6 half body 1-3 muscle groups split
Intensity (%1-RM) = 70-85%
Reps = 6-12
Rest (between sets) = 60-120 seconds
Sets = 2-5
Tempo = slow-moderate
Time (one set) = 10-30 seconds
Method of progression = reps than load
79
Q

Endurance workout setup

A 
Frequency = 2-3 full body or 1/2 body split
Intensity (%1-RM) = 50-75%
Reps = >12-15, 15-25
Rest (between sets) = 0-60 seconds
Sets = 2-3
Tempo = slow <10-15 reps, mod/fast >15
Time (one set) = 30-60 seconds
Method of progression = reps or sets
80
Q

Assist Stage

A
  • explore low motivation, high ambivalence and potential barriers
81
Q

Arrange stage

A
  • thank them and discuss requirements for subsequent sessions
  • encourage them to use a weekly log
  • relapse planning
82
Q

Screen time guideline

A

no more than 3 hours of recreational

83
Q

HRMax

A

208 - (0.7 x age)

84
Q

Effort and 1RM

A 
Very light = >30%
Light = 30-49%
Moderate = 50-69%
Hard = 70-84%
Very hard = 85-99%
Max = 100%

need less rest for endurance and hypertrophy between sets

85
Q

Balance training

A

-11-15 minutes for young adults
- 4-15 minutes for adolescents
- 31-45 minutes for healthy older adults
training frequency of 2/week for 12-18 weeks

86
Q

Off-season

A

Training phase = general preparation

Training Goals = basic fitness development, muscle balance

Training Details = development of muscle size, strength and or endurance

87
Q

Pre-season

A

Training phase = specific preparation

Training Goals = speed/strength, power/endurance, anaerobic fitness

Training Details = incorporate sport and or movement specific training

88
Q

Competitive in-season

A

Training phase = task or competitive preparation

Training Goals = maintenance

Training Details = reduce volume in supportive training with greater sport or task involvement

89
Q

Early off-season

A

Training phase = transition

Training Goals = active rest

Training Details = cross training or general activity

90
Q

Pregnancy Guidelines

A

want at least 48 hours rest between resistance training sessions. Light flexibility work is ok. If using talk test want them to be able to talk comfortably with no strain.

91
Q

3 signs of low-risk medical condition

A
  1. medical condition is being medically managed and client is asympyomatic
  2. No change in meds or treatment plant in last 6 months
  3. if physician has prescribed a med, it’s being taken as prescribed.
92
Q

Pre-frail and frail adults

A

Pre-frail should focus on resistance (and balance) while frail should focus on relatively longer aerobic exercise sessions.

For elderly increase frequency before duration and intensity. 3 balance sessions (30-45) a week. For balance volume is more important than intensity.

93
Q

Arthritis

A

Want low intensity resistance training every day

focus on strengthening duration over intensity

94
Q

Cancer

A

at least 48 hours between muscle groups

- things like tai chi and dance have been proven to help

95
Q

Heart Disease

A

Aerobic 3-5 times a week
Resistance 2-3 (48hr break)
Flex can be good so can HIIT

96
Q

Diabetes

A

Hypo = less than 4mmol
no more than 2 consecutive days without exercise
if less than 5.5mmol administer 15-30g sugar before exercise. if more than 16.7 and client doesn’t feel well delay it.

97
Q

COPD

A

Aerobic 50-80% of peak work rate or a 4-6 rating of dyspnea on a 0-10 scale

strength - start at 60-70% 1RM

98
Q

Asthma

A

Refer them to an expert if

  1. client experiences chest tightness, wheezing, shortness of breath or cough on >2 days a week or >1 night a week
  2. client has used rescue meds >2 times in the last week

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