Exam 2 Flashcards
1
Q
Health risks of being underweight
A
- Malnutrition
- Fluid-electrolyte imbalances
- Osteopenia, osteoporosis,
and fractures - Muscle wasting
- Cardiac arrhythmias and
sudden death - Renal and reproductive
disorders
2
Q
Health risks of obesity
A
- Ischemic heart disease and
stroke - Dyslipidemia
- Hypertension
- Glucose intolerance and
diabetes - Osteoarthritis
- Obstructive pulmonary
disease - Gallbladder disease
- Some cancers
- Menstrual irregularities
3
Q
Android
A
Upper body obesity
4
Q
Gynoid
A
Lower body obesity
5
Q
What type of fat is associated with increased risk of CHD, diabetes,
and dyslipidemia?
A
Visceral fat
6
Q
Fat distribution assessment
A
Waist-to-hip ratio
7
Q
Waist-to-hip ratio risks
A
- Males at risk if WHR >0.94
- Females at risk if WHR >0.82
8
Q
Obesity contributors
A
- Hormonal control of RMR
- Number of fat cells
* Inherited, but can increase with
overfeeding - Genes
* Deficiencies in melanocortin-4
receptor and leptin
* Fat distribution (VAT or SAT) - Environment
* Diet
* Physical activity
9
Q
Gain weight
A
Positive energy balance
10
Q
Lose weight
A
Negative energy balance
11
Q
Kilocalorie
A
Unit of heat energy
12
Q
Energy yield of macronutrients
A
- Carbohydrate: 4 kcal/g
- Protein: 4 kcal/g
- Fat: 9 kcal/g
13
Q
1 lb of fat equals
A
3500 kcals
14
Q
Energy balance
A
energy intake = energy expenditure
15
Q
Total Energy Expenditure (TEE)
A
RMR + dietary thermogenesis + EAT + NEAT
16
Q
Largest contributor to TEE
A
RMR
17
Q
RMR
A
Resting metabolic rate
18
Q
EAT
A
Exercise activity thermogenesis
19
Q
NEAT
A
Non-exercise activity thermogenesis
20
Q
Preliminary steps to a weight management program
A
- Set body weight goal
* Measure body composition
* Use FFM and desired %BF to set
realistic goal (target weight) - Assess kcal intake
* Food record and dietary
software - Assess kcal expenditure
* Factorial or TEE method
21
Q
Sedentary
A
“Mostly seated or standing daily living activities; no exercise or
other leisure activities.”
22
Q
Low active
A
“Light exercise and leisure activities (i.e., walking 50 minutes per
day at 3 mph or golfing 40 minutes per day.”
23
Q
Active
A
“Moderate exercise and leisure activities (i.e., cycling 75 minutes
per day or playing tennis 90 minutes.”
24
Q
Very active
A
“Heavy manual labor job or heavy exercise and leisure activities
(i.e., jogging 75 minutes per day or playing basketball 60 minutes
per day.”
25
Ideal body fat percentages for men
Essential: 2-5%
Athlete: 6-13%
Fitness: 14-17%
Average: 18-24%
Obese: 25%+
26
Ideal body fat percentages for women
Essential: 10-13%
Athlete: 14-20%
Fitness: 21-24%
Average: 25-31%
Obese: 32%+
27
Designing weight loss programs
* At least 500 to a max of 1,000 kcal/day deficit
* Calorie restriction and exercise combo
* Exercise: conserve FFM
* Collaborate with a nutritionist: ensure adequate nutrient intake
* Reassess body composition for fat loss
28
Exercise prescription for weight loss
* Exercise alone (without diet) has only modest effect
* Work with a nutrition professional for the diet
* 150 min/wk is insufficient to prevent weight gain
* >250 min/wk is recommended
* Dose-response relationship
29
Exercise prescription for weight loss: Frequency
Daily
30
Exercise prescription for weight loss: Intensity
Moderate; duration is more important
31
Exercise prescription for weight loss: Time
≥60 min
32
Exercise prescription for weight loss: Type
Aerobic for weight loss, but use resistance training
to prevent weight regain and preserve FFM
33
1 lb of muscle equals
2800 to 3500 kcals
34
Protein intake for weight gain
1.4-2.0 g∙kg–1
35
Weight gain program: Exercise
High-volume resistance training
36
Weight gain program
* Use NIH Body Weight Planner
* Diet
* Work with nutrition professional
* Protein intake: 1.4-2.0 g∙kg–1
* Exercise: high-volume resistance training
* Monitor body composition
37
Exercise Prescription for Weight Gain: Frequency
* For novice: 3 days/wk
* For advanced: 5-6 days/wk split routine
38
Exercise Prescription for Weight Gain: Intensity
70%-75% 1-RM or 10- to 12-RM
39
Exercise Prescription for Weight Gain: Time
60 min
40
Exercise Prescription for Weight Gain: Type
Resistance; multiple sets and exercises per muscle group
41
Body Composition Change Programs
Combination of aerobic and resistance training is more effective than either used alone
42
Caloric intake should be at least
1200 kcals
43
Weight loss should be gradual
No more than 2 lb (1 kg) per week
44
Elements of Cardiorespiratory Workout
* Warm-up
* Endurance conditioning
* Cool-down
* Stretching
45
Warm Up for Cardiorespiratory Workout
* 5-10 minutes
* Low-moderate intensities
* Increased blood flow
* Increased core temperature
* Decreased likelihood of injury
* Reduce chance of cardiac arrhythmias
46
Endurance Conditioning
* Follow FITT-VP principle
* 20 to 60 min per session
* Depends on intensity
* Minimum single bout duration =
10 min continuous
* Accumulate 30 min MIPA per day
or 20 min VIPA per day
47
Cool-down
* Immediately follows endurance conditioning
* Low-intensity exertion
* 5 to 10 minutes
* HR and BP return to near pre-exercise levels
* Maintains venous return to heart
* Prevents blood pooling
* Counters post-exercise
dizziness and fainting
48
Stretching
* 5 to 10 min
* Target major muscle groups
* May reduce soreness and cramping
49
Types of stretching
* Static Stretching
* Foam Rolling
* Dynamic
* PNF
50
Exercise Prescription for Improved Health: Type (Mode)
Endurance-type activities
51
Exercise Prescription for Improved Health: Intensity
At least moderate intensity
52
Exercise Prescription for Improved Health: Frequency and Duration
* Target 150 to 300 min/wk
* Duration depends on intensity and modality
53
Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Frequency
5 days/wk MIPA, 3 days/wk VIPA, or
combination of both
54
Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Intensity
* MIPA (3-6 MET; 40% to < 60% VO2R),
VIPA (>6 MET; 60% to < 89% VO2R),
or combination thereof
* %HRR may be used instead of %VO2R
55
Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Time (Duration)
≥150 min/wk MIPA, 20-60 min/wk
VIPA, or combination thereof
56
Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Type (Mode)
* Aerobic, large muscle groups
* Rhythmic action
* Little skill required
57
Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Volume
* ~ 1,000 kcal/wk
* 500-1,000 MET∙min∙wk–1
58
Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Progression
Increase per client ability to adapt
59
Type B Exercise
Vigorous, minimal skill but average fitness level required
60
Type A Exercise
Minimal skill and fitness level required
61
Type C Exercise
Requires skill and average fitness level
62
Type D Exercise
Recreational activities, may improve fitness
63
Give me an example of Type A Exercise
Walking, Cycling (indoors), aqua-aerobics, slow dancing
64
Give me an example of Type B Exercise
Jogging/running, rowing, stair climbing, elliptical, spinning, fast dancing, simulated climbing (rock wall, trainer), Nordic skiing
65
Give me an example of Type C Exercise
Swimming, aerobic dance, in-line skating, rope skipping
66
Give me an example of Type D Exercise
Basketball, downhill skiing, handball, racket sports, hiking
67
Considerations When Selecting Modes
* Can intensity be progressed easily?
* Does mode exceed client exercise capacity?
* Does mode present physiological problems for client?
* Is mode convenient and accessible?
* Is mode one that client enjoys?
68
Setting Exercise Intensity
* ACSM recommends using %VO2 reserve (%VO2R)
* VO2R = VO2max – VO2rest (can substitute METs instead)
* VO2rest ≈ 3.5 ml/kg/min or 1 MET
* VO2R ≈ HRR (HR reserve; HRmax – HRrest)
* Assess client’s cardiorespiratory fitness (CRF) level before
setting intensity
69
Setting Initial Exercise Intensity for Adults with Poor CRF levels
30% to 59% VO2R or HRR
70
Setting Initial Exercise Intensity For Apparently Healthy Adults
40% to <90% VO2R or HRR
71
Setting Initial Exercise Intensity to Improve CRF
55% to 80% VO2R or HRR
72
Limitations of MET Method
* MET values of activities are only estimates
* MET cost varies with skill
* Environmental factors (heat, altitude) affect MET cost
73
HRR Method
1. HRR = HRmax - HRrest
2. % intensity x HRR
3. Add HRrest
74
Limitations of HR Method
* Predicting HRmax can lead to large errors in exercise intensity
* HRmax varies with exercise mode
* HR is affected by various factors (medications, environment)
75
Rating of perceived exertion (RPE)
* Useful in combination with HR targets
* Borg (6-20) vs OMNI (0-10)
* Strong correlations between RPE and intensity variables
* RPE is subjective: client’s perception only
76
Methods of Monitoring Exercise Intensity
* HR
* RPE
* Talk test
* Counting talk test
77
Frequency of Exercise
* Depends on client characteristics
* Combination of MIPA and VIPA for 3 to 5 days per week recommended
* < 3 sessions per week: suboptimal results
* Multiple 10 min bouts per day beneficial for people with poor fitness
78
Duration of Exercise
* Inversely related to intensity
* 20 to 60 min continuous or intermittent activity per day
recommended
* CRF improves with MIPA lasting 30-60 min
* Can add 5-10 min to session duration every other week until goal met
* Can compute duration based on caloric threshold target
79
Volume equals
frequency x intensity x duration
80
Volume of Exercise
ACSM recommends 500-1,000 MET∙min∙wk–1
* ~ 150 min/wk of MIPA
* ~ 5,400 to 7,900 steps per day
81
ACSM recommendation for steps per day
~ 5,400 to 7,900 steps per day
82
Progression of Exercise
* Need to challenge the body to keep adapting
* Three stages: Initial conditioning, improvement, maintenance
83
Initial conditioning
* 1-6 wks
* Goal: 55%-60%HRR for 30 continuous min
84
Improvement stage
* 4-6 mo
* Progress to 5 days/wk
* Goal: Sustain MVPA 20 to 60 min per session
85
Maintenance
* Continuance after reaching goals of Improvement stage
* Goal: maintain fitness level and weekly caloric expenditure
86
Aerobic Training Methods and Modes: Continuous
* Type A and B activities
* Low to moderate intensities
* Safe and comfortable
* Good for fat loss
87
Aerobic Training Methods and Modes: Discontinuous
* Series of low- to high-intensity bouts
* Interspersed with rest periods
88
Aerobic Training Methods and Modes
* Continuous
* Discontinuous
* Circuit resistance training
89
Steps for Designing a Resistance Training Program
1. Identify goal (e.g., toning, strength)
2. Determine program type (e.g., dynamic, isokinetic, combo)
3. Identify muscle weaknesses (assessment data)
4. Select exercises
5. Order exercises
6. Use goals to determine sets, reps, and load
7. Set guidelines for progressive overload
90
Resistance Training Goals: Five Main Categories
1. Stabilization
2. Muscular Endurance
3. Muscular Hypertrophy
4. Strength
5. Power
* All occur in a
progressive sequence
91
Training Principles Applied to Resistance Programs
Specificity
Overload
Progression
Initial values
Interindividual variability
Diminishing Returns
Reversibility
92
Specificity
Muscle group
Muscle action
Training intensity
93
Overload
>60% 1 RM
94
Progression
Volume
Intensity
95
Initial Values and Inter-individual Variability
Initial improvement of untrained individuals is rapid
96
Diminishing Returns
Plateaus in strength and muscle mass for advanced lifters
97
Reversibility
Mass and strength losses when program is terminated
98
Types of Resistance Training
Static (isometric)
Dynamic (Concentric and eccentric)
Isokinetic
99
Static (Isometric) Training Advantages
Minimal or no equipment
Can be performed anywhere
Can exercise while immobilized
100
Static (Isometric) Training Disadvantages
Strength gains limited to joint angle trained
101
Isokinetic Training Advantages
* Increased strength, power, and endurance
* Accommodating resistance
* Controlled speed
* Minimal soreness
102
Disadvantages of Isokinetic Training
* Costly isokinetic
dynamometers
* No hypertrophy
103
Equipment Order
* Machines
* Barbells, free weights, and dumbbells
* Cable Machines
* Elastic Resistance
* Balance/core boards, bosu balls
* Medicine balls
* Kettlebells
* Suspension Bodyweight training
104
Best equipment to use for a novice lifter
Selectorized Machines
Gas powered machines
Barbells, free weights, DBs
*Lowers risk of injury
105
Order of exercise
1. Large muscle groups
2. Multi-joint exercises
3. Explosive power lifts
4. Exercises for weak muscles
* Most intense to least intense
* Include each major muscle group/ muscle balance
106
How to order exercises for novices
Minimize fatigue by alternating muscle groups
107
Variables applied to dynamic resistance training programs
* Intensity (load)
* Sets
* Frequency
* Volume
* Order of exercises
* Rest
108
Frequency of Dynamic Resistance Training for General Population
2-3 days/wk; nonconsecutive
109
Frequency of Dynamic Resistance Training for Advanced lifters
4-6 days/week
Split routine
Each muscle group 2x per week
110
Minimum rest between resistance training workouts
48 hours
111
Sets
Number of consecutive reps
112
Single sets
Acceptable initially for first two months
113
Optimal sets for muscular strength
Novice and intermediate: 4 sets per muscle group
Advanced: 8 sets per muscle group
114
Intensity
Inversely related to repetitions
115
Strategy for strength
High intensity and low reps
116
Strategy for endurance
Low intensity and high reps
117
Intensity based on experience
Novice: 60-70% of 1-RM
Intermediate: 70-80% of 1 RM
Advanced: 80-100% of 1 RM
Muscular endurance: 50% or less of 1 RM
118
Volume
Sets x reps x load
119
Training volume variations
* Number of exercises
* Number of reps
* Number of sets
* Load
120
Rest
Recovery between sets and exercises
121
Rest for muscular endurance
less than 1 min
122
Rest for hypertrophy
2-3 min
123
Rest for muscular strength and power
3-5 min
124
ACSM recommendations for muscle strength and muscle mass
Intensity: 60-80% 1 RM
Reps: 8-12
Sets: 2-4
Frequency: 2-3 nonconsecutive days/week
Number of exercises: 8-10
125
ACSM recommendations for muscle endurance
Intensity: ≤ 50% 1 RM
Repetitions: 15-25
Sets: ≤ 2
Frequency: 2-3 nonconsecutive days/week
Number of exercises: 8-10
126
Goals of Periodization
* Maximize gains
* Minimize overtraining
* Address goals
127
Periodized training
* Macrocycles
* Mesocycles
* Microcycles
128
Macrocycles
Program timeframe
9-12 months
129
Mesocycles
Specific training goals
3-4 months
* Off-season
* Pre-season
* In-season
* Post-season
130
Microcycles
Progressive training segments for each mesocycle
* 1-4 weeks
* Weekly plan
131
Linear Periodization
Increase intensity and decrease volume as cycle progresses
132
Reverse linear periodization
Decrease intensity and increase volume as cycle progresses
133
Undulating Periodization
Short microcycles with frequent changes in intensity and volume
134
Variations for Advanced Dynamic Resistance Training Programs
* Set variations
* Vary order and number of exercises (compound sets and super sets)
* Frequency
135
Circuit Resistance Training
* Combo: strength, muscular endurance, cardio
* 10-15 stations repeated 2-3 times
* ~30 sec per station
* 15-20 sec rest between stations
136
Eccentric training
* Train with higher forces and velocities
* Specialized eccentric training devices
* Reduce training time
* Increased risk for DOMS
137
Core stability
* Maintain ideal alignment
* Resistance exercise performed on unstable surfaces
* Develops muscular endurance more than strength or power
138
Functional Training
* Combo: muscle, joint stability, flexibility training
* Improve performance of daily activities
139
Functional training exercises
* Spinal stabilization
* Proprioception and balance
* Resistance
* Flexibility
140
Resistance Training Program Recommendations for Children
* Qualified instruction and supervision
* Teach benefits and risks
* 5-10 min warm-up
* 8-12 multi-joint exercises
* Size-appropriate equipment
* Develop muscular fitness and motor skills
* 2-3 days/week
*Positive reinforcement
* Emphasized correct technique
141
Volume for novice children
* 1-2 sets
* 8-15 reps
* 60% 1 RM
142
Volume for advanced children
* 3-4 sets
* 8-15 reps
* < 80% 1 RM
143
ACSM resistance training program recommendations for older adults
* 2 days/week
* 8-10 exercises
* 1-3 sets
* 8-12 reps
144
What is the predictor of ability to perform ADLs?
Power
145
What declines faster with aging: power or strength?
Power
146
Recommendations for muscular power for older adults
Include fast-velocity resistance training in program
147
Variations to traditional resistance training
* Core exercises on unstable surfaces
* Whole-body vibration training
* Kettlebell exercises
* High-intensity or extreme conditioning
148
Aid in increasing lean mass
Creatine and HMB
149
Increased contractile protein and number and size of myofibrils
Muscle hypertrophy
150
Muscle fiber size
Relative increases are similar for men and women
151
Bone morphology with resistance training
* Increased bone mineral density
* Decreased bone loss
* Improvements are site specific
* Resistance training is more beneficial than weight-bearing
aerobic activities
152
Biochemical Changes With Resistance Training
* Increased action of anabolic hormones
- Testosterone
- GH
- IGF
* Increased catecholamines
* Minor increase in myosin ATPase
* Decreased mitochondrial density
153
Neural Adaptations With Resistance Training
* Increased activation and recruitment of motor units
* Increased neurotransmitters and postsynaptic receptors
* Decreased cortical inhibition
* Neural factors are significant in age-related strength loss
154
Acute muscle soreness
ischemia and accumulation of metabolic waste
155
DOMS
Delayed-onset muscle soreness
24-48 hr after exercise
Result of eccentric muscle action
156
Theories of DOMS
Connective tissue damage
Skeletal muscle damage
157
Factors Affecting Flexibility
* Joint structure
* Soft tissue tightness
* Body composition
* Age
* Sex
* Physical activity
* Muscle temperature
158
Prevention and treatment of muscle soreness
* Nutritional (e.g., antioxidants, supplements)
* Pharmacological (e.g., aspirin, ibuprofen)
* Manual (massage)
* Neuromuscular (TENS, ultrasound)
* Whole-body vibration
* Pre-exercise eccentric muscle action
* Cold water immersion
159
Specificity for flexibility programs
Joint specific
160
Overload for flexibility
stretch muscles beyond resting length but not beyond pain-free ROM
161
Inter-individual variabilty for stretching
Stretch tolerance
162
Progression for flexibility
Stretch duration
Number of repititions
163
Stretching methods
* Ballistic
* Static
* Dynamic
* Proprioceptive neuromuscular facilitation (PNF)
164
Stretching techniques
* Active
* Passive
* Active-assisted
165
Passive stretching physiology
* Targeted muscle does not contract
* Viscoelastic relaxation
166
Active physiology of stretching
* Lengthened muscle contracts during stretch
* Muscle length increased (stimulates sarcomere production)
167
PNF Variations
* Contract-relax (CR) “Hold – Relax”
* Contract-relax agonist contract (CRAC) “Hold – Relax – Contract”
* Stretch-return-contract (SRC) “Hold – Contract”
168
Advantages vs Disadvantages of PNF stretching
Advantages:
* Potentially more effective (greater increase in ROM)
Limitations:
* Requires a partner with knowledge of technique
* Overstretching can cause injury
169
General guidelines for stretching
* Warm up before stretching
* Stretch all major muscle groups
* Accumulate 60 sec of stretch per muscle group
* Multiple reps of 10-30 sec per stretch
* Don’t stretch beyond pain threshold
* Slow and rhythmic breathing
* Stretch in different planes
170
Flexibility Program Prescription Frequency
2 days/wk
171
Flexibility Program Prescription Intensity
Within pain-free ROM
172
Flexibility Program Prescription Type
* Increase ROM postexercise: static or PNF
* Warm-up: ballistic or dynamic
173
Flexibility Program Prescription Time
10-30 sec per stretch
Reps: 2-4
Accumulate 45 sec to 2 min per exercise
174
Flexibility Program Prescription Progression
Gradually increase duration or reps
175
Predictors of low back pain
* Trunk flexibility
* Trunk muscular endurance
* Balance
* BMI
176
Low back pain prevention program
* Traditional
- Stretching: increase ROM
of hip flexors, hamstrings,
and low back extensors
- Muscular strength:
abdominals and low back
* Alternative
- Lumbar stability
- Muscular endurance
177
Exercises for low back care
* Pelvic tilt
* Knee-to-chest
* Trunk flex (cat stretch)
* Lumbar extension
* Curl-ups
* Single-leg extension (prone)
178
Developing lumbar stability
* Bracing: static muscle action of abdominals and low back
* Maintain neutral spine during activity
* Avoid end ROM of trunk during exercise
* Emphasize muscular endurance rather than strength
179
Strategies for developing core stability
* Lifting: ground-based free weights
* Resistance exercises on unstable surfaces
* Pilates
180
Recommended Activities to Improve Balance
* Resistance training
* Stretching
* Activities of strength and balance
* Pilates
* Yoga
* Tai chi
* Dance
181
Recommendations for Balance Training Programs
2-3 days/week
≥2 days/wk
3-8 sets
20-40 sec
Program length: ≥12 weeks
* Young adult: 11 to 15 min
* Older adult: 31 to 45 min
182
Walking 50 minutes per
day at 3 mph or golfing 40 minutes per day
Low active
183
Cycling 75 minutes per day or playing tennis 90 minutes
Active
184
Jogging 75 minutes per day or playing basketball 60 minutes
per day
Very active
185
Physical activity and exercise recommendations for health benefits
Moderate: At least 30 min/day, 150-300 min/week, 5 days minimum
Vigorous: 20 min/day, 75-150 min/week, 3 days minimum
186
Physical activity and exercise recommendations for weight loss
Moderate; 150-200 min/week
187
Physical activity and exercise recommendations for weight maintenance/prevention of weight gain
Moderate to vigorous: 45-60 min, moderate: 150-250 min/week, 5-7 days
188
Physical activity and exercise recommendations for prevention of weight regain
Moderate: >250 min/week
Vigorous: At least 35 min
7 days
189
What does ACSM recommend using for setting exercise intensity?
%VO2 reserve (%VO2R)
