Exam 2 Flashcards
1
Q
GETP9 FITT principle
A
Frequency Intensity Type Time Volume Progression
2
Q
Individuality of EXRX
A
- health status
- pa
- age
- athletic performance goals
- clinical conditions
- healthy individuals w/special considerations
3
Q
Basis of EXRX
A
- aerobic
- resistance
- flexibility
- neuromuscular/neuromotor training
4
Q
General considerations of EXRX
A
- strive beyond ADL
- HRPF components of CRF
- muscular strength/endurance
- flexibility
- body comp
- neuromotor fitness
- decrease sedentary
5
Q
Overuse injury considerations
A
- variation
- warmup
- cool down
- stretches
- gradual progression
6
Q
CVD risk considerations
A
(middle-aged/elder)
- pre-participation screening
- health screening
- evaluation procedures
- new program of light/mod ex
- gradual progression
- behavioral factors
- adherence
7
Q
Aerobic (oxidative Ex) FITT
A
F-3-5 d/wk
I- vary
T-cardiorespiratory
T- 30-60 20-60 if vig or 60-90 for weight management
8
Q
methods of estimating intensity if aerobic
A
- HR max
- HRreserve
- VO2 reserve
- METs
9
Q
common equation for estimation tax hr
A
Fox
HRmax=220-age
10
Q
estimated kcal expenditure
A
multiply estimated VO2 by 5
11
Q
Indications for exercise testing
A
- diagnostic
- prognostic
- therapeutic/fitness
- post MI patients
- determination of functional capacity
- EXRX
12
Q
Exercise Volume Quantity
A
Volume=frequency x Intensity x Time
- Met/min
- kcal/min
- met-min/wk
- kcal/wk
13
Q
Recommended steps
A
5,400-7,900 day
14
Q
When progressing watch for…
A
- SOB
- DOMS
- fatigue
15
Q
physiological benefits of muscular fitness
A
- body comp
- blood glucose regulation
- insulin sensitivity
- BP
- treating metabolic syndrome
- BMD
- Bone strength
16
Q
FITT Muscular endurance
A
F-2-3 d/wk
I- 60-80% 1RM
T- free, stacked, pneumatic, bands
V-2-3 sets 8-12 rep
17
Q
Muscular endurance technique
A
- proper biomechanics
- instruction and form
- reps controlled/deliberate
- every rep the best
- full rom
- inhale eccentric
- exhale concentric
- avoid valsalva
18
Q
Neuromotor exercise
A
- balance
- coordination
- gait
- agility
- proprioceptive training
- functional fitness training
19
Q
Absolute contraindications to ex
A
- sick
- ECG change
- unstable angina
- uncontrolled disrythmia
- symptomatic severe aortic stenosis
- uncontrolled heart failure
- acute pulmonary embolus or infarction
- acute myocarditis or pericarditis
- suspected or know dissecting aneurism
20
Q
Cardiorespitory fitness (CRF)
A
also known as
- maximal aerobic capacity
- functional capacity
- CV,CR,CP endurance/fitness/capacity
- best indicator of overall health
21
Q
Maximal Oxygen Consumption (VO2max)
A
VO2-QxAVO2 difference
- only achieved with plateau in VO2 with increase in workload
- how good we are at delivering vs how good we are at extracting
- Peak= highs VO2 in given test
22
Q
Factors affecting VO2 max
A
-age
-gender
-race
-training age
-diet
-protocol
-environment
-meds
-supplements
current health status
23
Q
Optimal environment for testing
A
- 68-72 degrees
- <50 humidity
- approx 760 atmospheric pressure
24
Q
anaerobically we use
A
carbs
25
for diagnostic value...
we want to oust people as hard as they can . thats why its valuable to have clinical professional
-max test
26
Volitional fatigue
- only as far as they are willing to go
| - max tests require
27
Submax exercise testing
```
-estimate vo2 from submax
Most accurate when
-steady state hr w/each ex WR
-linear relationship w/hr and WR
-dif from hep and hem is minimal
-no meds caffeine, stress, illness, temp
-mech efficiency is constant (except pulmonary disease and severe allergies)
```
28
Modes of CRF testing
```
Field
-6min walk
Treadmill
-bruce
Mechanically braked cycle ergometer
-ymca
-astrand
Step Test
```
29
CRF Testing Sequence
- HR
- BP
- RPE
- dyspnea
- Angina
- resting ECG by trained individual
30
Ex termination criteria
- assuming submax b/c clinical professionals wouldn't be around
- sign of poor profusion=should be absolute
- angina/angina like symptoms
- drop in SBP >10
- excessive rise in BP >250 >115
- SOB
- HR not increasing
- noticeable changes in hr rhythm
- requests to stop
- physical/verbal signs of severe fatigue
- failure of testing equipment
31
Signs of poor profusion
- light headedness
- confusion
- ataxia
- pallor
- cyanosis
- nausea
- cold/clammy skin
32
Maximal Exercise Testing
- preferred when greeter accuracy or diagnostic value is needed
- elite athletes
- CAD/CVD
- pulmonary distress
- metabolic diseases
33
Respiratory Values monitored during Max Testing
- RER
- O2
- CO2
- HR
34
Treadmill vs Cycle testing (treadmill)
- default/standard method
- higher Vo2 (10%)
- more common in US
- walking is common movm
- preferred for most gen pop and non cycling athletes
- preferred for non injured persons
35
Treadmill vs Cycle testing (cycle)
- lower VO2 (10%)
- most are prone to local fatigue
- more preferred for trained cyclists
- if patient requests/prefers cycle over treadmill
- illness/injury/disability
- NWB
- facility constraints, less power, less space
- cost less, more portable, quieter
36
Cycle Ergometry
- NWB
- Safe (relative to other modes)
- BP and HR easily measured
- less expense, more portable, less space, no electrical needs (most)
- not common in US or elder pop
- constant cadence must be met
37
Cycle Ergometer calibration/set up
- seat w/greater trochanter
- 5-10deg knee bend
- upright posture w/o hip rocking
38
Cycle Ergometer Work output
```
Work Output = kp x min x min
(resistance x revolutions per min x flywheel distance)
Cadence RPM usually 50
Flywheel distance =6m
50RPM= 300m/min
```
39
Finding Watts
Divide kg*m*min by 6
| -really 6.12 but round to 6
40
YMCA multi-stage submax cycle ergometer test
- minimum 2 stages of 4 possible
- each stage last 3 min
- Steady State HR >110-85% age predicted HRM
- Steady State must be 2 consecutive stages
- HR takes last 15-30 sec of 2nd and 3rd mins
- WR continues for 1min if BPM aren't w/in 5
41
Astrand-Rhyming Single stage cycle ergometer test
- 6min
- correlates vo2 and HR
- WR dependent on gender and fitness level
- 50RPM
- HR between 125-170
- HR measured between 5-6 mins
- Avg HR used to estimate VO2 from nomogram
42
Astrand workloads for men
Unconditioned 300-600
| Conditioned 600-900
43
Astrand workloads for women
Unconditioned 300-450
| Conditioned 450-600
44
Astrand workload for poorly conditioned or older individuals
300
45
Nomogram gives us...
Absolute
46
YMCA VO2 calculations
-always relative
| VO2=((1.8xWR)/BW in kg) +7
47
Slope
(a)=(VO2 2- VO2 1)/(HR2-HR1)
48
BMI
wt in kg/ ht in ms
49
Convert In to M
inches x 0.0254
50
Rate pressure Product
RPP=HRx SPB
51
Stroke Volume
SV=EDSV-ESV
52
Cardiac Output
Q=SVxHR
53
Vasopresin comes from
pituitary gland
54
aldosterone released by...
adrenal gland in kidneys
55
Growth Hormone
- anterior pituitary
| - anabolic hormone helps repair muscle damage
56
Average Resting Q
5 L/Min
57
epinepherine
- hormone catacholamine adrenal medula
| - NT sympathetic NS brain
58
in parasympathetic NS
- epi is dom catacholamine
| - norepi is dom NT
59
4 major hormones of lipolysis
- epinephrine
- norepinephrine
- insulin
- glucagon
60
hormones need to be increased for fat breakdown
- epi
- norepi
- glucagon
61
MET
metabolic equilivalent
62
CV risk factors
- smoking
- age
- sedentary
- prediabetes
- obesity
- family hx
- dyslipidemia
- htn
63
normal fasting BG range
60-100
64
2 major pancreas hormones
insulin beta
| glucagon alpha
65
normal ph
7.4
66
major hormones in high concentration during aerobic ex
- glucagon
- norepinephrine
- epinephrine
- ADH
