Exam 2 Review Flashcards
What are the FITT-VP principles of ACSM?
Frequency, Intensity, Time, type, volume, progression
With frequency, what does evidence suggest
that there is no clear benefit from 5d/week (30min) vs 3d/week (50min)
How do we measure intensity?
HRR and VO2R
HRmax and VO2max
METS
how do we estimated HRmax when data is not available?
Astrand: Hrmax = 216.6 - (0.84 x age)
How to find target HR/ HRR?
(HRmax - HRrest) x (% intensity desired) + HRrest
How do we find VO2max?
15.3 (MHR/RHR)
What are the different exercise groups for aerobic?
A - endurance minimial
B - vigorous intensity endurance minimial
C - endurance skill
D - recreational
What are the components of muscular fitness?
strength
hypertrophy - increase in muscle size
power - force x velocity
muscular endurance - sustaining
What is the recommended intensity for beginners with resistance training?
60-70% 1-Rm and 8-12 reps
What are the different types of resistance training exercises?
multi-joint, single-joint, core
What is volume the product of ? What can it be used to estimate?
F x I x Time
energy expenditure via MET-min
MET-min: index of EE that quantifies total physical activity
How should individuals progress?
increase 5 to 10 minutes every 1-2 weeks for 4-6 weeks
then FIT over next 4-8months
What are 4 ways to proceed with anaerobic exercise order?
upper/lower
push/pull
supersets
compound sets
What’s included in the Five-A’s model for physical activity?
Address agenda
Assess
Advise
Assist
Arrange
What are the stages of grief and injury?
Kubler-Ross: Denial, Anger, Bargaining, Depression, Acceptance
What are the NASM indentified training variables?
flexibility, core strength, cardio, balance, plyos, speed/agility, resistance
What are the NASM identified movement patterns?
squat, hip hinge, pushing, pulling, pressing, multiplanar
What are the NASM components of a training session?
warm-up, activation, skill development, resistance training, cool-down
What are the five phases of NASM’s OPT?
stabilization (bottom), strength endurance, muscular development, maximal strength, power
What’s the difference between ACSM and NASM in terms of training and progression?
ACSM: aerobic and anaerobic for general public + anaerobic theory of progressive overload
NASM: general pop and rec athletes + progression through linear or undulating
How does ACE address cardio and muscular training?
cardio: base –> fitness–>performance
muscular training: functional –> movement–> load/speed
How to break down barriers?
explore barriers, understand past, find solutions
What is ventilatory threshold and what happens during exercise?
low intensity = ventilation increase linearly with oxygen consumption
VT1: where blood lactate accumulates to fast to be removed = increased resp to rid of CO2
VT2: increased resp fails to buffer
How to measure VT1 and VT2?
submax test via treadmill walk
VT1: increase until unable to recite 90 words
VT2: OBLA (>4mmol/L) and same treadmill test or avg HR over final 5 mins x 0.95
