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EXERCISE PRESCRIPTION LECTURE EXAM 1 > **EXAM1- Muscular Fitness Assessments > Flashcards

**EXAM1- Muscular Fitness Assessments Flashcards

1
Q

static contractions

A

isometric

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2
Q

isometric

A

muscle is staying same length

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3
Q

isokinetic

A

same velocity throughout exercise

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3
Q

dynamic contractions

A

isotonic (DCER)P
-measures both concentric + eccentric

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4
Q

isotonic

A

same tonicity
-aka same force

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5
Q

when you do a DB curl, are you using the same force throughout the entire ROM

A

NO
-because force changes are dependent on the length of the moment arm
-therefore, force changes throughout the movement

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6
Q

dynamic constant resistance

A

means we are moving but it is constant in resistance

-includes almost everything we see in a gym- free weights, DB, barbells, machines, cables, etc. are all dynamic constant resistant

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7
Q

dynamic constant resistance machines have higher ____ than free weights

A

reliability
-because less things to control for

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8
Q

dynamic variable resistance

A

amount of resistance varies throughout the movement

-TheraBands, chains/bans on bar, etc.

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9
Q

is dynamic variable resistance used in testing

A

NO
-because we cannot make it consistent so therefore not reliable

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10
Q

is dynamic constant resistance used in testing

A

yes

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11
Q

dynamic variable/constant resistance is more beneficial in resistance training

A

dynamic variable resistance

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12
Q

testing modes (3)

A

-static
-dynamic constant resistance
-dynamic variable resistance

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13
Q

testing modes- static is measured by

A

max voluntary contraction (MVC, kg)

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14
Q

testing modes- static examples

A

-isometric dynamometers
-cable tensiometers
-load cells

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15
Q

modes- dynamic constant resistance is measured by

A

1-RM (lbs or kg)

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16
Q

modes- dynamic constant resistance examples

A

-free weights
-exercise machines

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17
Q

modes- dynamic variable resistance example

A

exercise machines

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18
Q

static testing equipment

A

-dynamometer
-tensiometer

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19
Q

spring-loaded dynamometer

A

as force is applied to the instrument, a spring is compressed + moves an indictor needle

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20
Q

what type of dynamometers are used more often in clinics

A

hand grip dynamometers
-easy to use

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21
Q

what is important in using a hand grip dynamometer

A

maintain elbow at 90 degree angle
-must be consistent to have a reliable test

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22
Q

grip strength has small/large correlation between rest of body strength

A

small

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23
Q

will hand grip dynamometers help to prescribe

A

no

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24
Q

benefit of dynamometer

A

reliable because we can easily set up person to do it

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25
Q

is dynamometer valid

A

not really
-more specificity + reliaility here

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26
Q

2 ways to assess endurance with handgrip dynamometer

A

-1 min MVC
-50% MVC

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27
Q

MVC

A

maximal voluntary contraction

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28
Q

handgrip dynamometer- 1 min MVC

A

-squeeze as hard as possible for 1 min
-measures % decline in force
-higher endurance = less decline

29
Q

handgrip dynamomter- 50% MVC

A

squeeze at 50% MVC for as long as possible

30
Q

1 min MVC or 50% MVC is a better assessment using handgrip dynamometer

A

50% MVC
-much more reliable
-hurts hand less

31
Q

tensiometer

A

set up person in different positions to isometrically contract different muscles
-same idea as dynamometer where it is measuring force produced in a muscle or joint

32
Q

cable tensiometer

A

measure static strength on 38 different muscle groups

33
Q

dynamic testing equipment

A

-free weights (DB, barbells)
-constant resistance exercise machine

34
Q

dynamic testing equipment- free weights (DB/barbells)

A

-require more neuromuscular coordination to stabilize body parts + maintain balance
-spotters may be needed

35
Q

dynamic testing equipment- constant resistance exercise machines

A

-no spotters needed
-limit joint ROM + plane of movement
-large weight increments, potentially less accurate
-not useful for individuals with short limbs or large circumferences

36
Q

Valsalva maneuver

A

expiration against a closed glottis, stabilizes + increases effectiveness of trunk muscles

37
Q

describe pressure changes in Valsalva maneuver

A

initial pressure rise ->
reduced venous return + compensation ->
pressure release ->
return of cardiac output

-BP dramatically rises in response to pressure, but our baroreceptors immediately respond to it, so we see it drop back down BELOW the starting level (hypotensive response)

38
Q

when do 2 big changes in pressure occur during Valsalva maneuver

A

-at the start of the maneuver
-after we stop holding our breath

39
Q

initial rise in BP in Valsalva manuever can cause

A

-hiatal hernias
-cardiac arrest
-Valsalva retinopathy

40
Q

NSCA on Vasalva maneuver

A

-effective way to increase intra-abdominal pressure
-the health risks associated with the maneuver remain unconfirmed

41
Q

ACSM on Valsalva maneuver

A

maneuver should be avoided during any lifts

42
Q

1-RM testing

A

max weight lifted for 1 complete rep through the full ROM

43
Q

how many warmup trials are required for 1-RM testing

A

2 are REQUIRED
-this is the baseline

44
Q

ACSM recommended lifts for upper body

A

-bench press
-militaryn (shoulder) press

45
Q

what mode does ACSM recommend for upper body

A

constant resistance machine

46
Q

ACSM recommended lifts for lower body

A

-leg press
-leg extension

47
Q

*leg extension is the only excuse to use an assistance exercise in 1-RM testing but leg press is better

A
48
Q

what mode does ACSM recommend for lower body

A

constant resistance machines

49
Q

how to calculate strength ratios

A

weight lifted / BW
-units must be the same

sample calculation:
-Frank can leg press 300lbs; BW 110lbs
300/110 = 2.72

50
Q

why do we estimate 1-RM sometimes

A

-health issues that could be exacerbated if person pushing as hard as possible
-recent surgery
-hypertension, could see stroke from this
-person has 0 experience- okay to max on machine but not on free weights

51
Q

what is the least accurate estimating equation

A

YMCA bench press because everyone is lifting the same amount of weight

52
Q

what else do we get from estimating 1-RM

A

muscular endurance
-kills 2 birds with 1 stone for endurance + strength

53
Q

strength imbalance between opposing muscle groups can…

A

affect joint health + stability

54
Q

crude index

A

compares relative 1-RM for opposing muscle groups

55
Q

muscle balance for L/R muscles

A

1:1

56
Q

muscle strength/endurance is more protective against low back injury

A

endurance

57
Q

we should have more lumbar extension or flexion endurance

A

extension- because we activate it throughout the day when standing
-we do not need a high amount of endurance for lumbar flexion

58
Q

McGill test

A

-highly recommended for EVERY CLIENT
-flexion test
-extension test
-lateral flexion test

59
Q

what 3 things does McGill test

A

-flexion
-extension
-lateral flexion

60
Q

3 exercises for McGill test

A

-flexion/extension
-R/L side bridge
-side bridge (each side)/extension

61
Q

criteria for good relationship between muscles- flexion/extension ratio

A

ratio less than 1.0

62
Q

criteria for good relationship between muscles- R/L side bridge ratio

A

scores no greater than 0.05 from a balanced score of 1.0

63
Q

criteria for good relationship between muscles- side bridge (each side)/extension (aka lateral flexion/extension ratio)

A

ratio less than 0.75

64
Q

YMCA bench press test

A

-flat bench
-males: 80lb barbell
-females: 35lb barbell
-cadence: 30 reps/min with 60 bpm on metronome
-do as many reps as you can while staying on cadence

65
Q

5 points of contact is used for what

A

any time we are on a bench/sitting

66
Q

5 points of contact

A

-both feet (2)
-butt/lower back
-upper back
-head

67
Q

isokinetic exercise

A

a dynamic form of exercise that prevents the subject’s limb from accelerating beyond a preset angular velocity around a joint

68
Q

isokinetic dynamometer

A

keeping velocity constant provides safe contractions for soft tissue injuries

69
Q

isokinetic dynamometer is used for what movements

A

SINGLE joint exercises

70
Q

benefit of isokinetic dynamometer

A

we get accurate torque (force) produced throughout ROM

71
Q

what 3 areas is isokinetic dynamometer used for

A

-research
-training
-rehabilitation

EXERCISE PRESCRIPTION LECTURE EXAM 1 (28 decks)

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