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Fitness Assessment And Exercise Prescription > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

GETP9 FITT principle

A 
Frequency
Intensity
Type
Time
Volume
Progression
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2
Q

Individuality of EXRX

A
  • health status
  • pa
  • age
  • athletic performance goals
  • clinical conditions
  • healthy individuals w/special considerations
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3
Q

Basis of EXRX

A
  • aerobic
  • resistance
  • flexibility
  • neuromuscular/neuromotor training
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4
Q

General considerations of EXRX

A
  • strive beyond ADL
  • HRPF components of CRF
  • muscular strength/endurance
  • flexibility
  • body comp
  • neuromotor fitness
  • decrease sedentary
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5
Q

Overuse injury considerations

A
  • variation
  • warmup
  • cool down
  • stretches
  • gradual progression
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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
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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

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8
Q

methods of estimating intensity if aerobic

A
  • HR max
  • HRreserve
  • VO2 reserve
  • METs
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9
Q

common equation for estimation tax hr

A

Fox

HRmax=220-age

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10
Q

estimated kcal expenditure

A

multiply estimated VO2 by 5

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11
Q

Indications for exercise testing

A
  • diagnostic
  • prognostic
  • therapeutic/fitness
  • post MI patients
  • determination of functional capacity
  • EXRX
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12
Q

Exercise Volume Quantity

A

Volume=frequency x Intensity x Time

  • Met/min
  • kcal/min
  • met-min/wk
  • kcal/wk
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13
Q

Recommended steps

A

5,400-7,900 day

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14
Q

When progressing watch for…

A
  • SOB
  • DOMS
  • fatigue
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15
Q

physiological benefits of muscular fitness

A
  • body comp
  • blood glucose regulation
  • insulin sensitivity
  • BP
  • treating metabolic syndrome
  • BMD
  • Bone strength
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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

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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
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18
Q

Neuromotor exercise

A
  • balance
  • coordination
  • gait
  • agility
  • proprioceptive training
  • functional fitness training
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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
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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
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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
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22
Q

Factors affecting VO2 max

A

-age
-gender
-race
-training age
-diet
-protocol
-environment
-meds
-supplements
current health status

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23
Q

Optimal environment for testing

A
  • 68-72 degrees
  • <50 humidity
  • approx 760 atmospheric pressure
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24
Q

anaerobically we use

A

carbs

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25
Q

for diagnostic value…

A

we want to oust people as hard as they can . thats why its valuable to have clinical professional
-max test

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26
Q

Volitional fatigue

A
  • only as far as they are willing to go

- max tests require

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27
Q

Submax exercise testing

A 
-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
Q

Modes of CRF testing

A 
Field
-6min walk
Treadmill
-bruce
Mechanically braked cycle ergometer
-ymca
-astrand
Step Test
29
Q

CRF Testing Sequence

A
  • HR
  • BP
  • RPE
  • dyspnea
  • Angina
  • resting ECG by trained individual
30
Q

Ex termination criteria

A
  • 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
Q

Signs of poor profusion

A
  • light headedness
  • confusion
  • ataxia
  • pallor
  • cyanosis
  • nausea
  • cold/clammy skin
32
Q

Maximal Exercise Testing

A
  • preferred when greeter accuracy or diagnostic value is needed
  • elite athletes
  • CAD/CVD
  • pulmonary distress
  • metabolic diseases
33
Q

Respiratory Values monitored during Max Testing

A
  • RER
  • O2
  • CO2
  • HR
34
Q

Treadmill vs Cycle testing (treadmill)

A
  • 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
Q

Treadmill vs Cycle testing (cycle)

A
  • 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
Q

Cycle Ergometry

A
  • 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
Q

Cycle Ergometer calibration/set up

A
  • seat w/greater trochanter
  • 5-10deg knee bend
  • upright posture w/o hip rocking
38
Q

Cycle Ergometer Work output

A 
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
Q

Finding Watts

A

Divide kgmmin by 6

-really 6.12 but round to 6

40
Q

YMCA multi-stage submax cycle ergometer test

A
  • 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
Q

Astrand-Rhyming Single stage cycle ergometer test

A
  • 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
Q

Astrand workloads for men

A

Unconditioned 300-600

Conditioned 600-900

43
Q

Astrand workloads for women

A

Unconditioned 300-450

Conditioned 450-600

44
Q

Astrand workload for poorly conditioned or older individuals

A

300

45
Q

Nomogram gives us…

A

Absolute

46
Q

YMCA VO2 calculations

A

-always relative

VO2=((1.8xWR)/BW in kg) +7

47
Q

Slope

A

(a)=(VO2 2- VO2 1)/(HR2-HR1)

48
Q

BMI

A

wt in kg/ ht in ms

49
Q

Convert In to M

A

inches x 0.0254

50
Q

Rate pressure Product

A

RPP=HRx SPB

51
Q

Stroke Volume

A

SV=EDSV-ESV

52
Q

Cardiac Output

A

Q=SVxHR

53
Q

Vasopresin comes from

A

pituitary gland

54
Q

aldosterone released by…

A

adrenal gland in kidneys

55
Q

Growth Hormone

A
  • anterior pituitary

- anabolic hormone helps repair muscle damage

56
Q

Average Resting Q

A

5 L/Min

57
Q

epinepherine

A
  • hormone catacholamine adrenal medula

- NT sympathetic NS brain

58
Q

in parasympathetic NS

A
  • epi is dom catacholamine

- norepi is dom NT

59
Q

4 major hormones of lipolysis

A
  • epinephrine
  • norepinephrine
  • insulin
  • glucagon
60
Q

hormones need to be increased for fat breakdown

A
  • epi
  • norepi
  • glucagon
61
Q

MET

A

metabolic equilivalent

62
Q

CV risk factors

A
  • smoking
  • age
  • sedentary
  • prediabetes
  • obesity
  • family hx
  • dyslipidemia
  • htn
63
Q

normal fasting BG range

A

60-100

64
Q

2 major pancreas hormones

A

insulin beta

glucagon alpha

65
Q

normal ph

A

7.4

66
Q

major hormones in high concentration during aerobic ex

A
  • glucagon
  • norepinephrine
  • epinephrine
  • ADH

Fitness Assessment And Exercise Prescription (3 decks)

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