Exam 2 Flashcards
Tabata is an example of which type of Anaerobic Training program?
HIIT
(High intensity interval training)
What calculation allows for comparison across differing weights and sizes of participants ?
Relative PPO
During the 300 yard shuttle run test, you should match 2 participations of similar…
abilities
What is a key characteristic of anaerobic capacity training?
Short bursts of high-intensity activity with rest intervals
Plyometrics and power exercises should be done at what point in an exercise session?
Beginning
Which of the following exercises is an example of anaerobic training?
Weightlifting at 95% of 1 rep max
For the Wingate test, you must calculate the test weight for the participant. Test weight is ___ of their body mass in kg…
7.5%
To complete the 300 yard shuttle run, the participant must complete ___ laps …
6
The monark cycle ergometer is used for which anaerobic capacity test ?
Wingate
Anaerobic capacity is quantified as max power output during muscular activity between ___
30 & 90 seconds
Neuromotor exercise (best used with older adults) combines …
balance, agility, and proprioceptive (standing w/ eyes closed) training
Which of the situations listed below is NOT considered an error for the BESS test.
Keeping both hands-on hips
Which of the populations below would NOT be most appropriate for administering the Berg Balance Scale?
Skiers
Back leg crossing over to push scale
When scoring the YBT, you would record the distance in cm for the ____ direction.
Posterolateral
When assessing your client’s scores on the YBT, you are looking for there to be ____ cm difference from right to left.
< 4
Your client’s score on the BBS is 30. What is your recommendation ?
This client would benefit from a rolling walker
To measure leg length, you must place the tape at the ____ and the ___.
ASIS; Medial malleolus
The BESS is an example of a ____ balance test. YBT is an example of a ____ balance test.
Stationary; dynamic
During the SEBT, trials are discarded if the athlete ____.
loses balance
During the BESS test, the subject must maintain single leg stance for ___ in three different positions.
20 seconds
What is the recommended distance for the 6MWT set up ?
30m (100 ft)
For the Bruce protocol treadmill test, state 2 requires the client to maintain a speed of ____ at a grade of ___
2.5; 12%
The 6-minute walk test was originally developed by Balke for patients with all of the following conditions EXCEPT
Parkinson’s Disease
During the YMCA Cycle Ergometer Protocol, the HR at minutes 2 & 3 must be within___ bpm to progress to the next stage.
5 bpm
Which of the tests below is terminated if the client fails to reach the next cone on two consecutive occasions in the required time ?
Maximal Aerobic speed test
Cycle ergometry, instead of treadmill, should be used as an exercise test modality for individuals with osteoporosis under which conditions ?
When walking is painful or risky
Which of the conditions below is an absolute contraindication for a symptom-limited maximal exercise test?
Acute MI within 2 days
In order to montior your client’s rate of perceived exertion (RPE) you would use what scale ?
Borg scale
The force a muscle or muscle group can exert in one maximal effort is called ?
Max muscular strength
Maximal muscular strength tests should be completed at relatively ___ speed.
low
Which of the answers below is NOT a consideration regarding testing conditions ?
Sport performance
Select ALL of the clients below that would be eligible to complete a 1RM back squat. Clients have been categorized based on their weight lifting skill level.
Advanced & Intermediate
You complete a 10RM test for your client. The client’s 10RM for bench press is determined to be 225 lbs. What is their estimated 1RM?
300
According to the FITT principle, novice clients should work each major muscle group how many times per week ?
2
When calculating training load for a client that is working on building strength, your client should be lifting less than or equal to 6 reps at ___ for 2 to 6 sets.
> /= 85% 1RM
Which of the exercises below would not be appropriate for spotting ?
Power clean
When weight lifting, you cue your client on proper breathing technique. The client should exhale on the ___ of a squat.
Concentric phase
What cues would you use to improve safety and stability for your client?
Place feet flat on the floor to maintain a 5 point position
When completing a symptom- limited maximal exercise test, which of the situations below would lead to immediate test termination ?
Pallor
When writing a SMART goal related to your findings on the 6 MWT an increase of ___ is considered significant.
50 m
Strength vs power
Strength refers to the maximum force a muscle or muscle group can generate in a single effort, such as a 1-rep max (1RM). Power, on the other hand, involves exerting high force at high speed, emphasizing the rate of performing work, as seen in activities like vertical jumps and sprinting up stairs.
Muscular power: Aging
Muscular power declines faster with age due to muscle fiber loss and reduced neuromuscular efficiency, affecting mobility and daily activities. Maintaining power through explosive resistance training can help preserve functional independence and quality of life.
Muscular power: Predictions
Muscular power may be the most valuable of the muscular fitness variables for predicting maintenance of functional independence and
improving quality of life.
Power testing tests (5)
1RM Power Clean
Standing Long Jump
Vertical Jump
Reactive Strength Index
Margaria-Kalamen Stair Sprint Test
Power clean
Power clean 1RM can be estimated using tables or prediction equations. Equations are available to predict the
1RM from multiple-RM loads. They are most accurate when based on
low (≤10) multiple-RM testing (heavy
loads).
-power clean has high technical demands, two athletes with the same muscular power capacity can differ greatly in their tested 1RM, lessening the value of the test for predicting athletic performance
power clean equipment
-Bar bell with weight plates with safety locks; enough weight to accommodate maximum load of athlete; and a variety of plate sizes to allow for 5 pound gradations in weight
-lifting platform or designated area set apart from rest of facility for safety
-one tester/recorder
power clean procedure
-Instruct athlete in proper technique for the power clean
-Warm-up sets are performed and load increments are selected as for the 1RM bench press test
1RM testing protocol
- Warm up with light resistance 5 to 10 reps
- 1 min rest
- Estimate warm up load to complete 3-5 reps by adding
-10 to 20 lbs or 5 to 10% upper body exercise
-30 to 40 lbs or 10% to 20% lower body - 2 min rest
- Estimate near maximal load to complete 2-3 reps by adding
10 to 20 lbs or 5 to 10% upper body exercise
-30 to 40 lbs or 10% to 20% lower body - 2-4 min rest
- Make load increase:
10 to 20 lbs or 5 to 10% upper body exercise
-30 to 40 lbs or 10% to 20% lower body - attempt 1RM
- Successful: 2-4 min rest & make another load increase (step 7)
Failed: 2-4 min rest & decrease load by subtracting
-5 to 10 lbs or 2.5% to 5% upper body exercise
-15 to 20 lbs or 5% to 10% lower body exercise and then reattempt 1RM (step 8)
continue to decrease or increase until athlete can complete one repetition with proper exercise technique, ideally athlete 1RM will be measured within 3-5 testing sets
Standing long jump (broad jump) procedure
Athlete stands with toes just behind the starting line
and performs a counter-movement jump as far forward as possible
Athlete must land on the feet in order for the jump to be scored
Distance is measured from the back edge of the athlete’s rearmost heel
Standing long jump equipment
-flat area at least 20 feet
-tape measure at least 10 feet
-duct tape
-permissible alternative: jumping mat premarked in half-inch increments
-one distance judge, one recorder
Vertical jump: Wall & chalk and/or vertec equipment
-Smooth wall with ceiling higher than the jumper’s height
-flat floor with good traction
-chalk, different color than wall
-measuring tape/stick
-Permissible alternative: commercial device for vertical jump (vertec)
-One tester/recorder
Vertical jump: Wall & chalk procedure
Tester rubs chalk on the athlete’s dominant hand.
Athlete stands about 6 inches from the wall and places a mark on the wall with the dominant arm as high as possible while keeping both feet flat on the floor.
Athlete then performs a countermovement jump and places a second chalk mark as high as possible on the wall.
Equation: Max Jump Height – Standing Reach
Vertical jump device ?
Vertec
Vertical jump: Vertec procedure
- Adjust height of stack of movable color-coded horizontal plastic vanes to be within tester’s standing reach height. The highest vane reached and pushed forward with dominant hand while tester is flat-footed determines the standing touch height
- Vane stick is then raised by a measured distance (located on shaft of device) so that the tester will not jump higher or lower than vanes. This requires rough estimate of how high tester will jump, but correction can be made on 2nd attempt if necessary
- without stutter step, perform countermovement. Jump, dominant arm reaching upward while non dominant arm moves downward relative to the body
- At highest point in jump, tester taps the highest possible vane with fingers of dominant hand. the score is the height of the highest vane tapped during standing vertical reach & the highest vane tapped during the jump
- 3 trials is recorded and rounded to the nearest .5 inches or 1 cm (distance between adjacent vanes)
Static Vertical jump procedure
-No Countermovement
-Standing on mat/force plate
-Squat and hold 2 – 3 sec
- Jump
-3 Trials
Eccentric Utilization Ratio:
o Vert Jump Height with Countermovement/Static Jump Height
Margaria-Kalamen stair Test equipment
-Staircase with 9 or more steps, each approx. 7 inches high, and flat lead up area 20 ft
-measuring tape or stick
-electronic timing system with both start and stop switch
-scale
one tester/recorder
Margaria-Kalamen stair Test procedure
sprints toward the stairs from a
standing start 20 feet (6 m) from the base of the stairs
- Then up the staircase 3 steps at a time.
o Power in watts is calculated as the
athlete’s weight (w) in N times height (h) in m divided by the measured time interval (t) in s
- P (watts) = (w × h) / t
Reactive Strength Index equipment
-boxes & commerical device to measure contact time
-one tester/recorder
Reactive Strength Index procedure
-Stand of top of drop box with contact mat placed 0.2 m in front of box
-place hands on hip, step forward off box without stepping down or jumping, and upon contact with ground jump as high as possible
-takeoff, landing, & jumping strategy should bring same for each trial
-obtain jump height and contact times from measuring device
-best 3 trials recorded
-calculate reactive strength index as jump height divided by contact time
procedure can be repeated from boxes varying heights to obtain stretch tolerance profile for tester
Assessment & plan
-Normative Data
-SMART Goals
o Variables to consider:
- Jump height or length
- Time
-Weight
-Plan
o Training load
o Plyometrics
o Explosive movements
power training goal
single - effort event : 80-90; 1-2 reps
multiple - effort event: 75-85; 3-5 reps
Power: single-effort event
1-2 reps; 3-5 sets
Power: multiple-effort event
3-5 reps; 3-5 sets
power rest periods
single effort & multiple effort event rest period length is 2-5 mins
Higher weight/lower reps = increased rest
Dorisiflexion clearing test (after YBT testing)
- Client will remove shoes for testing. Subject starts kneeling on one knee and the other foot aligned on
the edge the stance plate of the YBT kit. - Align border of foot being tested (1st metatarsal to calcaneus) with the edge of the YBT stance plate.
- A phone with the TiltMeter app or bubble inclinometer is placed 2 finger breadths under the tibial
tuberosity - The subject will bring the knee forward and keep the knee over the 4th ray. Contact with the heel must
be maintained and the client is directed to replace heel down if it does come up. - The degree measurement of the tibial angle is recorded at the maximum excursion of the tibia over the
toe with the heel down
Aerobic capacity tests: lab
-VO2 max test
-Bruce protocol treadmill test
-YMCA cycle ergometer test
-Astrand-Ryhming test
Aerobic capacity tests: Field
-Yo-Yo intermittent Recovery Test
-Maximal Aerobic Speed tests (MAS)
-1.5 mile run
-12 minute run
-6 minute walk test (6MWT)
