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Ex Phys II > Exam 2 > Flashcards

Exam 2 Flashcards

0
Q

Aerobic Fitness Testing VO2 and outcome measures: healthy populations vs. patient populations

A

Healthy Population:

  • submax or maximal VO2 (true VO2max)
  • outcome measures: aerobic fitness, actual HRmax, anaerobic threshold (lactate), training

Patient Population:

  • symptom limited VO2 (peak VO2)
  • outcome measures: establish diagnoses, functional capacity, responses to training, training
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1
Q

Fitness Testing- Aerobic, Anaerobic, and Resistance (level of performance is base on…, and is the capacity to…)

A

Aerobic: level of perf based on O2 consumption, capacity to transport and utilize oxygen

Anaerobic: level of perf based on power output, capacity to generate large forces quickly

Resistance: level of perf based on force production, capacity to generate force regardless of timespan

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2
Q

Stress Testing: intervals, test ends when

A
  • start at low level workload and increase workload, maintain intervals for 1 minute
  • test ends when: ECG abnormality, exhaustion, other symptoms (SBP>220, SOB, leg pain, angina, color)
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3
Q

Anaerobic Power Testing

A
  • Wingate Cycle Ergometer Test
  • Timed stair climb
  • Arm ergometer
  • Depends on client needs and goals
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4
Q

Resistance Testing- examples and which are isometric

A
  • cable tensiometer, dynamometer –> isometric
  • one rep max/estimate, isokinetic dynamometer –> move through ROM
  • may also be interested in endurance
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5
Q

Test Sequencing

A
  1. nonfatiguing tests- biometrics, flexibility
  2. power and strength
  3. muscle endurance
  4. anaerobic
  5. aerobic
    * *probably not a good idea to do them all in one day
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6
Q

How to Create your Exercise Prescription

A
  • Prescription Variables: Frequency, Intensity, Time, Type

- Client Status and Goals: aerobic capacity (max HR), muscle strength, balance, precautions, personal goals

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7
Q

Prescription Variables

A
  • Frequency: AT LEAST 2x per week, ideally 3-4x per week
  • Intensity: overload and specificity principles
  • Time: depends on intensity, can be in 10 min bouts
  • 20 to 30 min at 60-70% HRmax
  • 45 min for lower intensities
  • 10 to 15 min for higher intensities

*Type: patient/client goals, involve all muscle groups

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8
Q

Continuous Exercise

A
  • aerobic
  • most effective way to improve endurance
  • stresses slow twitch fibers for aerobic metabolism
  • overload achieved by increasing duration
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9
Q

Interval Training

A
  • more intense, shorter duration intervals with rest inbetween
  • active or passive rest (1:1 or 1:2 work to recovery)
  • improves strength and power
  • greater total amount of work accomplished
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10
Q

Circuit Training

A
  • series of exercises performed many times
  • improve strength and endurance
  • endurance and strength training, aerobic and resistance training are not mutually exclusive
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11
Q

Circuit-Interval Training

A

-interaction of aerobic and anaerobic energy pathways

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12
Q

Cool Down

A
  • 5 to 10 minutes of total body movements
  • prevent blood pooling
  • enhance recovery
  • prevent CV complications (warm up does this too)
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13
Q

Inpatient Exercise Prescription

A
  • Cardiac Rehab Phase I

- Purpose: risk factor education, self care, orthostatic challenge, prepare for discharge

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14
Q

Low Level Outpatient Exercise Prescription

A
  • safely increase capacity
  • favorable metabolic changes
  • relieve anxiety and depression
  • progress to independent exercise
  • frequently uses circuit interval training
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15
Q

Deconditioning

A
  • decreased oxygen utilization
  • decreased blood volume: orthostatic hypotension
  • increased risk for embolism formation (decreased plasma and RBCs)
  • decreased lean body mass
  • decrease in bone mineral density
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16
Q

General Training Benefits

A
  • increased work capacity/work tolerance
  • increased SV
  • decreased myocardial demand for oxygen
  • increased myocardial supply: prolonged diastole
  • decreased resting HR because increased SV
  • decreased resting BP
  • improved body comp
  • improved bone mineral density
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17
Q

Principles of Training

A 
Overload
Specificity- SAID Principle
Individual Differences
Reversibility
Law of Diminishing Return
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18
Q

Aerobic Training Adaptations

A
  • Metabolic:
  • cellular- mitos, enzyme activity
  • fat- more efficient at burning fat for energy
  • carbohydrate- preserve as glycogen, liver doesn’t need gluconeogenesis
  • Muscle Fiber*******
  • Cardiovascular:
  • good cardiac hypertrophy
  • increase in plasma volume
  • decreased resting HR
  • increased CO=SV*HR
  • better oxygen extraction
  • blood flow
  • lower resting BP
  • Pulmonary: ventilatory endurance
  • Lactic acid accumulation less b/c of improved lactate clearance
19
Q

Additional Adaptations

A
  • body composition
  • body heat transfer
  • performance
  • psychological
20
Q

Factors that Affect Responses

A
  • initial fitness level
  • training intensity
  • training frequency
  • training duration
21
Q

Describing Intensity

A
  • total energy expenditure
  • absolute power level (not related to fitness level)
  • relative metabolic level (% VO2max)
  • heart rate
  • METs
  • RPE
22
Q

Aerobic capacity improves if intensity maintains HR between….

A

between 55-70% HRmax

23
Q

Training Frequency (for weight loss, improve fitness, recommendation)

A
  • weight loss: 60 min duration or 300 kcal expenditure minimum
  • generally agreed that 1 day per week not enough to improve fitness
  • recommendation: 3 days per week
24
Q

Training Mode

A
  • exercises involving large muscle groups
  • continuous: 60-80% VO2max
  • interval: 1 to 1 work to recovery, depend on goals, monitor HR
25
Q

When will improvements occur?

A
  • Aerobic improvements occur after several weeks

- Cardiovascular, pulmonary, and metabolic adaptations- short term

26
Q

Anaerobic Training (energy source, training what)

A
  • training for all out power
  • high energy intramuscular phosphates: ATP-PCr
  • challenges lactate clearance
27
Q

Changes Specific to Anaerobic Training

A

*look at slide on computer

28
Q

Overtraining

A
  • increased incidence of illness and injury
  • inability to fully recover from exercise
  • increased sympathetic activity during rest: hyperexcitability, restlessness, emotional
  • parasympathetic vagal activity during rest: over reaching = not able to perform as well because of inability to fully recover
29
Q

Force, O2 consumption, Time/Power associates with what training

A

force = resistance
O2 consumption = aerobic
time/power = anaerobic

30
Q

What are the 5 Training Principles

A 
Overload
Specificity
Reversibility
Individual Differences
Law of Diminishing Return
31
Q

What happens when muscles hypertrophies?

A
  • tear of muscle fibers
  • debris is cleared
  • protein is brought in and rebuilds, but overcompensates
  • larger CSA of muscle fibers
32
Q

Two Categories of Muscle Fiber Types

A

Type I = aerobic oxidative energy pathways
Type II = ATP-PCr (fast) or glycolytic (kinda fast) energy pathways, can never become type I but can shift between fast and medium fast pathways

33
Q

Frequency Recommendation and Load Determination for Resistance Training

A

Frequency: 2 to 3 days per week with 1 day in between sessions
Load Determination: can use %1RM or trial and error

34
Q

Strength: reps, sets, load, rest

A

Reps: 6 or fewer
Sets: 2 to 6
Load: greater than 85%
Rest: 2 to 5 min

35
Q

Power: reps, sets, load, rest

A

Reps: 1 to 3
Sets: 3 to 5
Load: 75-90%
Rest: 2 to 3 min

36
Q

Hypertrophy: reps, sets, load, rest

A

Reps: 6 to 12
Sets: 3 to 6
Load: 67-85%
Rest: 30 to 90 sec

37
Q

Endurance: reps, sets, load, rest

A

Reps: 12 or greater
Sets: 2 to 3
Load: less than 67%
Rest: less than 30 sec

38
Q

Resistance Training Program Designs: split program, alternating, push pull, superset, compound, circuit

A
  • split program: split day by body part or muscle group
  • alternating: ULUL
  • push pull: bench then lat pull down, leg flexion then extension
  • superset: agonist then antagonist
  • compound: same body part back to back
  • circuit: tests endurance
39
Q

Progressing Resistance Exercises

A
  • 2 for 2 rule
  • increase by 5 lbs for upper body
  • increase 2.5 lbs for small upper body parts
  • increase 10 lbs for lower body
40
Q

Plyometric Exercises: contacts for beginner, intermediate, advanced

A

Beginner: 80-100
Intermediate: 100-120
Advanced: 120-140

40
Q

BW Exercises Pros and Cons

A

Pros:

  • low equipment requirements
  • good for beginners
  • easily adaptable
  • good for endurance

Cons:

  • more difficult to progress
  • less hypertrophy
  • may not interest all
40
Q

Isometric Exercises Pros and Cons

A

Pros:
-good for early rehab or degenerative joints

Cons:

  • determination of intensity
  • lack of specificity
  • translation to functional movements
41
Q

Resistance Band Exercises Pros and Cons

A

Pros:

  • easy distribution
  • multiple uses
  • informative manufacturer

Cons:

  • how to progress
  • technique
  • allergies
42
Q

Isokinetic Exercise Pros and Cons

A

Pros:

  • strengthens through ROM
  • visual and numerical feedback
  • CON, ECC, ISO options
  • multiple uses

Cons:

  • cost
  • set up time
  • translation to functional activities
43
Q

General Resistance Training Guidelines: Competitive Athletes, Middle Aged and Older Adults, Children

A

Competitive Athletes:
-optimize muscular strength, power, and hypertrophy with high intensity

Middle/Older Adults:
-focus on maintaining muscle and bone mass with muscular strength and endurance to enhance overall health and fitness

Children:
-supervised resistance training with CON exercises only and high reps with low resistance

Ex Phys II (5 decks)

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