ESS 301 Exam 2

Question 1

Flexibility

Answer 1

-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

Question 2

Shoulder Flexibility Test

Answer 2

• 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

Question 3

Trunk Extention Test

Answer 3

• 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

Question 4

Thomas Test

Answer 4

• 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

Question 5

Straight-Leg Raise Test

Answer 5

-lie supine
- examiner raises leg until participant states to stop
- an angle 90 degree or more is acceptable

Question 6

Body Composition

Answer 6

• relative percentage of body fat and fat free tissue

Question 7

BMI Numbers

Answer 7

• 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

Question 8

Muscular Strength and Muscular Endurance

Answer 8

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

Question 9

Muscular Endurance

Answer 9

• ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue

Question 10

ACSM Recommendation for Physical Activity

Answer 10

• moderate-intensity activity 5 days/week (30 min)
• or vigorous intensity activity 3 days/week (20 min)
• anaerobic/weight training 2-3 days/week

Question 11

Components of an Exercise Training Session

Answer 11

• warm up
• stretch
• conditioning or sports related exercise
• cool down

Question 12

FITT-VP

Answer 12

Frequency
Intensity
Time
Type
Volume
Progression

Question 13

Repetitions and Sets

Answer 13

• 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)

Question 14

Neuromuscular Exercise

Answer 14

• balance, agility and propriceptive training
• 2-2 days/week

Question 15

Five A’s Model

Answer 15

• address agenda
• asses readiness for change, knowledge of risks/problem, fear/concern
• advise personal risk
• assist feelings, barriers to change
• arrange schedule follow ups

Question 16

stages of grief, injury, life-style change

Answer 16

• 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

Question 17

Absolute muscular endurance

Answer 17

• total number of repetitions at a given amount of resistance is measured

Question 18

Relative muscular endurance

Answer 18

• number of repetitions performed at a percentage of 1RM is used both pre and post testing

Question 19

Technique Emphasis

Answer 19

• 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)