Exam 4- Wrap up

Question 1

whats a good level to have ppl train at?

Answer 1

55-90% max HR,

Question 2

whats a good prescription for ppl to start out at?

Answer 2

20-30 min, 3-5 days/wk

Question 3

use_________ for HR level of ppl up to age 60

Answer 3

karvonen

Question 4

for older adults, what should you use to get a good target heart rate range?

Answer 4

[208- (0.7 x age)]
or
just stay at 40-85% VO2 max (which u prob wont know bc ur not gonna do a max test with them to find it???)

Question 5

how is a good way to tell where ur patient is at?

Answer 5

RPE (6-20 scale)

Question 6

strength

Answer 6

greater than or equal to 85% 1RM
 6 or less
2-6 sets
OR
8 or less reps

Question 7

power

Answer 7

single effort:
80-90% 1RM, 1-2 reps
3-5 sets
multiple effort:
75-85% 1RM
3-5 reps
3-5 sets
OR
8-12, or 15, reps

Question 8

reps for endurance

Answer 8

less than or equal to 67% 1RM, greater than 12 reps, 2-3 sets
OR 15-25

Question 9

what do u have to be careful of pts with Duchenne’s

Answer 9

ok to resistance train them but don’t wear them out bc its hard for them to recover

Question 10

mm strength declines how much as u age?

Answer 10

after 50=1.5%/yr
after 60= 3%/yr
65+= 25%/year
over 80= 30-50%/year

Question 11

what is the leading cause of age related strength deficits?

Answer 11

mm mass, not function

the mm that is there can still produce the same strength/force, its just that a lot of it has been lost to atrophy

Question 12

there is a greater risk of mortality secondary to falls after loss of how much lower body mass?

Answer 12

40%, 60%= severe risk of mortality

Question 13

FITT guidelines for beginners, intermediates and advanced ppl

Answer 13

beginners= 2-3x/wk (whole body)
intermediates= 3-4x/wk (variation, split routines)
advanced= 4-7x/wk

Question 14

whats the recommended amount of exercise?

Answer 14

150 mins/week and at least 30 mins at a time

30-60 mins at a time according to the surgeon general for health promo and CV disease prevention

Question 15

only increase by how much per week?

Answer 15

10%/wk

Question 16

core exercises usually recruit larger mm areas and are multi-joint (should be priority of training)

Answer 16

core exercises

Question 17

what exercises are typically single joint and recruit smaller mm groups?

Answer 17

assistance exercises

Question 18

exercise order

Answer 18

power before strength
multi joint before single
upper and lower alternating
push and pull alternating

Question 19

hypertrophy

Answer 19

67-85% 1RM
6-12 reps
3-6 sets

Question 20

rest break amounts

Answer 20

strength: 2-5 mins
power: 2-5 mins
hypertrophy: 30 s-1.5 mins
endurance: 30 sec. or less

Question 21

older adults guidelines for exercise

Answer 21

2-5 x/week, 75% max HR for endurance

2-3x/week resistance, 8-12 reps

Question 22

whats the talk test?

Answer 22

if they can’t talk easily or start having trouble then u know thy are reaching anabolic threshold. this is where CV and or resp. diseases will be evident

Question 23

AIDS population

Answer 23

Freq- 3-5x/week
 20-60 mins, 
50-60% VO2 peak or 60-75% HR
*GOAL: increase aerobic work capacity 3-6 months 
wts= only on non-aerobic days

Question 24

SCI pts

Answer 24

20-60 mins
3-5 days/wk
50-80% VO2
strength 2-4 days/wk, 
2-3 sets of 8-12 reps (UE and core focus!)

Question 25

why do children have higher HRs than adults

Answer 25

bc their hearts are smaller and therefore have smaller SV, compensate with higher SV

Question 26

max HR ranges in kids

Answer 26

195-210 bpm

Question 27

how much can meds affect HR?

Answer 27

10-30 bpm (ex. ADHD meds)

Question 28

how young can u do exercise testing in kids?

Answer 28

can do at 3-4 years old, usually do at 6-8 years old

Question 29

BRUCE protocol

Answer 29

start at 10% grade, inc. by 2% each stage and slightly increase speed

Question 30

Balke protocol

Answer 30

speed kept constant at 3 or 3.5 mph

inc. grade 2% every minute or inc. grade 2.5% every 2 mins, up to u

Question 31

passive tilt table test

Answer 31

20 mins supine, then 20 mins upright at 80 degrees

Question 32

active tilt table test

Answer 32

exercise then 20 mins upright at 80 degrees

Question 33

when do asthma symps kick in?

Answer 33

5-20 mins after exercise

Question 34

what must u always use in conjunction with an inhaler?

Answer 34

a spacer

Question 35

what breathing dysfunction looks and sounds like asthma but an inhaler doesn’t help?

Answer 35

vocal cord dysfunction

Question 36

S&S of vocal cord dysfunction

Answer 36

stridor
suffocating feeling
panic attack
harder to breathe in than to blow out! 
comes on suddently
goes away quickly
SOB
difficulty breathing
chronic cough and hoarseness

Question 37

common triggers of VCD and asthma?

Answer 37

bronchitis
pneumonia
fumes
odors
upper resp. infxn
smoke
post nasal drip
emotions
singing
exercise
female
dehydration
foreign body inhalation

Question 38

how do u treat VCD?

Answer 38

fluids! to keep little VC mm from cramping
speech path
hold drink at back of throat to push em open
kids grow out of it

Question 39

what other diagnosis goes with VCD alot?

Answer 39

GERD

Question 40

GERD can be caused by what? (just like VCD)

Answer 40

dehydration