ESS 301 Exam 2 Flashcards
Flexibility
-ability to move a joint through a complete ROM
- when moved past its normal ROM the soft tissue will be injured within that structure
- goniomter, electrogonimeter, flexometer, inclinometer and tape measure
Shoulder Flexibility Test
- measure length of arm
prone position extended arm over had as far possible - multiple highest score by 100 and divide the length of the arm measurement
Trunk Extention Test
- measure trunk length. sit against wall and place measure stick between legs. Measure from floor to suprasternal notch (manubrium)
- lie prone with hands behind back, while partner holds feet
- calculate by multiplying greatest distance by 100 and divide by length of trunk
Thomas Test
- lie supine
- bring one leg in direction of chest
- examiner observes opposite leg to determine if opposite hip flexor is tight if contra-lateral leg comes off table
Straight-Leg Raise Test
-lie supine
- examiner raises leg until participant states to stop
- an angle 90 degree or more is acceptable
Body Composition
- relative percentage of body fat and fat free tissue
BMI Numbers
- under 18.5 underweight
- 18.5-24.9 normal
- 25-29.9 overweight
- 30-34.9 class 1 obesity
- 35-39.9 class 2 obesity
- over 40 class 3 obesity
Muscular Strength and Muscular Endurance
may improve or maintain the following
- bone mass related to osteoporosis
- glucose tolerance to type 2 diabetes
- musculotendinous integrity-related to lower risk of injury
- ability to carry out ADL’s related to self esteem
- fat-free mass and resting metabolic rate-related to weight management
Muscular Endurance
- ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue
ACSM Recommendation for Physical Activity
- moderate-intensity activity 5 days/week (30 min)
- or vigorous intensity activity 3 days/week (20 min)
- anaerobic/weight training 2-3 days/week
Components of an Exercise Training Session
- warm up
- stretch
- conditioning or sports related exercise
- cool down
FITT-VP
Frequency
Intensity
Time
Type
Volume
Progression
Repetitions and Sets
- Each muscle group should be trained for total of 2 to 4 sets
- Greater intensity of resistance=fewer number of repetitions needed (from a physiologic standpoint)
- Sets should be performed to fatigue, but not failure (injury rates will increase)
Neuromuscular Exercise
- balance, agility and propriceptive training
- 2-2 days/week
Five A’s Model
- address agenda
- asses readiness for change, knowledge of risks/problem, fear/concern
- advise personal risk
- assist feelings, barriers to change
- arrange schedule follow ups
stages of grief, injury, life-style change
- denial, anger, barganing, depression, acceptance (DABDA) (Kubler-Ross)
- originally used with cancer patients as psychological stages of death or severe illness
- later found to be applied to injury or major life-style change as well
Absolute muscular endurance
- total number of repetitions at a given amount of resistance is measured
Relative muscular endurance
- number of repetitions performed at a percentage of 1RM is used both pre and post testing
Technique Emphasis
- Proper body positioning
- Full ROM
- Each rep should include concentric/eccentric action of the muscles being trained
- NOT RECOMMENDED that all exercises be eccentric in nature as increased risk of injury or severe injury can occur (K++ release)
