Final Flashcards
1
Q
What are the components of a Cardiorespiratory workout
A
Warm-up
Endurance Conditioning
Cooldown
Stretch
2
Q
How many minutes should you warm up for a cardiorespiratory workout
A
5-10 min
3
Q
How many minutes should your endurance conditioning be for a cardiorespiratory workout
A
20-60 min
4
Q
How many minutes should your cooldown be for a cardiorespiratory workout
A
5-10 min
5
Q
How many minutes should you stretch after a cardiorespiratory workout
A
5-10 min
6
Q
What does FITT-VP stand for
A
Frequency
Intensity
Time
Type
Volume
Progression
7
Q
For a moderate intensity physical activty (MIPA):
How many days per week?
What METs?
What intensity?
How many total min/week?
A
5 days
3-6 METs
40-60%
≥150 min/wk
8
Q
For a vigorous intensity physical activty (VIPA):
How many days per week?
What METs?
What intensity?
How many total min/week?
A
3 days
>6 METs
60-89%
20-60 min/wk
9
Q
Can you combine MIPA and VIPA to meet intensity goals for a week
A
Yes
10
Q
What are some of the methods used to monitor exercise
A
HR
RPE
Talk Test
Counting Talk test
11
Q
How do you calculate the predicted max HR
A
208-(.7* age)
12
Q
How do you calculate heart rate reserve (HRR)
A
HRR=MHR-RHR
13
Q
How do you calculate target heart rate (Karvonen)
A
THR = (HRR * % Intensity) + RHR
14
Q
What type of muscular fitness is the maximal force of the muscle
A
Muscular Strength
15
Q
What type of muscular fitness is the sustained submaximal force
A
Muscular endurance
16
Q
What are the two types of Muscular strength
A
Static
Dynamic
17
Q
Which type of muscular strength involves isometric movements and uses dynamometers
A
Static
18
Q
Which type of muscular strength involves the use of free weights, dynamometers, and machines with cams or pulleys
A
Dynamic
19
Q
What type of strength assessment evaluates maximum voluntary contraction
A
Static
20
Q
What type of endurance assessment uses V-sit, flat back and side bridges as tests
A
Static
21
Q
Which strength assessment uses free weights and constant-resistance machines (cams or pulleys)
A
Dynamic
22
Q
In dynamic strength testing Tendo or Myotests evaluate for what
A
Force, Velocity and Power
23
Q
Which dynamic strength test uses a linear transducer
A
Tendo
24
Q
Which dynamic strength test uses a triaxial accelerometer
A
Myotest
25
What are some PROs for using dynamic constant resistance machines
-Safer than free weights
-Less need for spotters
-Minimize bad technique
26
What are some CONs for using dynamic constant resistance machines
-Limit ROM
-Reduce stabilizing musculature
-Do not accomodate all body sizes
27
What are the main principes for muscular testing older adults
-Strength
-Functional Fitness
-Power
28
What are some examples of strength movements used for muscular testing for older adults
1-RM
Submaximal estimate of 1-RM
29
What are some examples of functional fitness movements used for muscular testing for older adults
- Arm curls
- 30-sec chair stand
30
What are some tests that evaluate power movements used for muscular testing for older adults
Tendo-explosive chair stand
31
The following are procedures for what?
Warm-up
-5-10 reps @ 40-60% of estimated 15-RM
-3-5 reps @ 60-80% of estimated 1-RM
2-4 min rest between attempts
Increase weight conservatively
5-10% UB
10-20% LB
1-RM
32
T/F You continue to increase weight during a 1-RM until failure
T
33
What are the different types of resistance training
Static (Isometric)
Dynamic (Concentric/Eccentric)
Isokinetic
34
What are some advantages of Static (Isometric) training
-Minimal or no equipment
-Can be performed anywhere
-Can exercise while immobilized
35
What are some disadvantages of Static (Isometric) training
Strength gains limited to joint angle trained
36
These are guidlines for what type of Static (isometric) training program?
Intensity- 100% MVC
Duration- 5 sec per contraction
Repetitions- 5-10
Frequency- 5 days/wk
Length of program- 4 wk or more
Isometric Strength
37
These are guidlines for what type of Static (isometric) training program?
Intensity- 60% MVC
Duration- until fatigue
Repetitions- 1 per session
Frequency- 5 days/wk
Length of program- 4 wk or more
Isometric endurance
38
What type of resistance training program is when the intensity is inversely related to repetitions
Dynamic
39
In regards to dynamic resistance training programs:
Strength= ______ intensity and ______ reps
High
low
40
In regards to dynamic resistance training programs:
Endurance= _____ intensity and _____ reps
Low
High
41
How do you quantify intensity during dynamic resistance training
-% of 1-RM
-Repitition maximum
-Omni-resistance RPE
42
What are the % intensity recommendations for dynamic resistance training for
Novice-
Intermediate-
Advanced-
Muscular endurance-
N-60-70%
I-70-80%
A-80-100%
Mus end- ≤ 50% 1-RM
43
How many sets of exercises are considered optimal for
-Novice and Intermediate athletes
-Advanced
N/I- 4 sets / muscle group
A- 8 sets / muscle group
44
What is the frequency of workouts for
-Novice and Intermediate
-Adv
N & I -2-3 days/wk
Ad- 4-6 days/wk
45
How many days rest should clients have between workouts
48hrs rest
46
Should you perform multijoint exercise and large muscle groups before single-joint exercises and small muscles
Yes
47
Do goals and intensity dictate rest
Yes
48
How long should you recover between sets and exercises during muscular endurance
<1min
49
How long should you recover between sets and exercises during hypertrophic
2-3 min
50
How long should you recover between sets and exercises during muscular strength and power
3-5 min
51
These are all advantages of what type of training
-Increase strength, power and endurance
- Accommodating resistance
-Controlled speed
-Minimal soreness
Isokinetic (circuit) training
52
These are all disadvantages of what type of training
-Costly dynamometers
-No hypertrophy
Isokinetic (circuit) training
53
These are all steps for what
-Identify a goal
-Determine program type (dynamic, isokinetic)
-Identify muscle weaknesses
-Select exercises
-Order exercises
-Use goals to determine sets, reps, and loads
-Set guidleines for progressive overload
Developing Resistance training program
54
What are the principles for developing a resistance training program
-Specificity
-Overload
-Progression
-Initial Values and interindividual variability
-Diminishing returns
-Reversibility
55
These are key principles for what
-Training must be sequenced, integrated, and applied logically
-Training process must stimulate specific physiological and performance outcomes at appropriate times
Periodization
56
What response to training has 3 phases
General Adaptation Syndrome
57
What are the three phases to the general adaptation syndrome
Alarm
Resistance
Exhaustion
58
The alarm phase of the general adaptation syndrome is also known as what
Reaction phase
59
The resistance phase of the general adaptation syndrome is also known as what
supercompensation
60
In the hierarchy of training how many cycles are there
4
61
Which training cycle in the heirarchy of training is 4 yrs in length. It usually in place for HS, College, Olympic athletes
Quadrennial
62
Which training cycle in the heirarchy of training is when the athlete has 1 competitive season/yr
Monocycle
63
Which training cycle in the heirarchy of training is when the athlete has 2 competitive season/yr
Bicycle
64
Which training cycle in the heirarchy of training is when the athlete has 3 competitive season/yr
Tricycle
65
What are the goals of periodization
-Maximize gains and optimize athletes's level of performance at predetermined points
-Maximaze specific physiological and performance adaptations with structured training
-Minimize overtraining
-Develop athlete over the long term
66
Which periodization cycle is 9-12 months up to 4 yrs long
Macrocycle
67
Which periodization cycle is 3-4 months (several weeks to several months) has an
- Off-season
- Pre-season
- In-season
- Post-season built into the schedule
Mesocycle
68
Which periodization cycle is the shortest 1-4 wks
Microcycle
69
Which periodization model increases the intensity and decreases the volume as the cycle progresses
Linear
70
Which periodization model decreases the intensity and increases the volume as the cycle progresses
Reverse linear
71
Which periodization model has short microcycles with frequent changes in intensity and volume
Undulating
72
What is often a negelected fitness component that has importance that is not well researched
Flexibility
73
What fitness component has extremes that are anklyosis and hypermobility
Flexibility
74
What is the defined as the ability to move through a full ROM
Flexibility
75
How many different types of flexibility are there
Static
Dynamic
76
Which type of flexibility uses direct measures of ROM, like joint ROM in degrees and uses devices like goniometers, electrogoniometer, flexometer and inclinometers
Static
77
What are some indirect measures of ROM for static flexibility
Linear measurement
Sit and reach tests
Skin distraction
Back scratch test
78
Which type of flexibility measures resistance during muscle elongation and is impractically performed during lab test
Dynamic
79
Joint structures, soft tissue tightness, body composition, age, sex, physical activity, and muscl temperature are all factors that affect what
flexibility
80
What are the training principles for stretching
-Overload
-Specificty
-Progression
-Interindividual variability
81
What are some different stretching methods
-Ballistic
-Static
-Dynamic
-Proprioceptive neuromuscular facilitation (PNF)
82
Which type of stretching methods are jerky, bouncing movements
Ballistic
83
Which type of stretching methods are slow sustained muscle lengthening
Static
84
Which type of stretching methods are slow movement, repeated several times
Dynamic
85
Which type of stretching methods are maximal or submaximal contraction of an agonist and antagonist
Proprioceptive neuromuscular facilitation (PNF)
86
When designing what type of program do you choose 1 exercise for each of the major muscle groups of the body, remember the importance of slecting exercise for problem arease like low back, hips, and posterior thighs and legs and keep it to 15-30 min
Flexibility programs
87
What is the ability to keeps the body's center of gravity within the base of support when one is maintaining a static position, performing voluntary movements, or reacting to external disturbances
Balance
88
What is the ability to maintain the center of graity within the supporting base while standing or sitting
Static balance
89
What refers to maintaining an upright position while the center of gravity and base of support are moving and the center of gravity is moving outside of the supporting base
Dynamic balance
90
What type of balance is the ability to compensate and recover from pertubations while standing or walking
Reactive
91
What type of balance is the ability to perform dailiy movement tasks requiring balance such as picking up an object from the floor, dressing, and turing to look at something behind you
Functional
92
These are all factors that influence what
-Height of center of gravity
- Base of support and foot size
-Gender
-Physical activity and balance training
Affecting Balance
93
These are all factors that influence what
-Extrinsic Factors (lighting and obstacles)
-Physiological factors (Muscle weakness, loss of muscle power, and gait)
-Balance disorders (dynamic, reactive)
Risk of falling
94
What are the ways you assess balance
Direct
Indirect
95
These are what type of methods to assess balance:
-Measure of Center of Pressure
-Available data
-Costly systems
-Nintendo Wii balance board
-Computerized dynamic posturography
-Limits of stability
Direct methods
96
Which direct method of assessing balance uses computerized force plates, and tracks the anteroposterior and mediolateral coordinates of center of pressure
Measure of center of pressure
97
Which direct method of assessing balance uses postural sway, steadiness, and weight distribution
Available data
98
What is a component of functional fitness for older adults and for neuromotor training
Balance
99
What are the components of neuromotor training
Balance
Agility
Gait
Coordination
Proprioception
100
What are the benefits of balance
-Prevent falls
-Perform ADL
-Maintain functional independence
-Athletes-reduce ankle sprains
101
T/F The Nintendo Wii balance board a low-cost alternative to costly balance systems
T
102
Which direct method of assessing balance assess sensory, motor, and biomechanical components of balance
Computerized dynamic posturography
103
Which method of assessing balance is a measure of time or distance
Indirect
104
Which indirect method of assessing balance evaluates balance by observing the human body, with eyes open and closed, arms out and folded, standing on one leg (dominant and nondominant)
Romberg
Unipedal stance test
105
Which indirect method of assessing balance combines Romber and Unipedal tests, is conducted on firm and medium-density foam pads, and uses three different stances
Balance Error Scoring System (BESS)
106
When designing balance programs:
1. How often should you conduct them?
2. How long should movments be held?
3. How long of a session should it be?
1. 2-3 days/wk
2. 21-40 sec
3. 30-45 min for older adults
107
What are some alternatives for balance programs
Tai Chi
Yoga
108
Premature Atrial Contraction (PAC), Premature Junctional Beats (PJC), Paroxysmal SV tachycardia (PSVT/SVT), atrial flutter, atrial fibrillation, multifocal atrial tachyardia, paroxysmal atrial tachycardia (PAT) are all examples of what type of arrhythmias?
Supraventricular
109
Which supraventricular arrhythmia is a single etopic beat that originates in the atria
Premature Atrial Contraction (PAC)
110
Which supraventricular arrhythmia originates in the vicinity of the AV node
Premature Junctional Beat (PJC)
111
Which supraventricular arrhythmia is aka AV nodal reentrant tachycardia
Paroxysmal Supraventricular Tachycardia (PSVT)
112
Which supraventricular arrhythmia is regular, rapid and sawtooth (F waves)
Atrial Flutter
113
Which supraventricular arrhythmia is irregularly irregular ventricular rate 350-500 bpm
Atrial fibrillation
114
Which supraventricular arrhythmia is irregular, p waves vary-random firing origin from multiple atrial foci at least 3 different p wave morphologies to diagnose
Multifocal atrial tachycardia
115
Which supraventricular arrhythmia is a regular rhythm 100-200 bpm and is simply a run of 3 or more consecutive PACs
Paroxysmal Atrial Tachycardia (PAT)
116
T/F p waves may or may not be visible in PAT
T
117
Premature Ventricular Contraction (PVC), Ventricular Fibrillation, Accelerated Indioventricular Rhythm, Torsades de Pointes
Ventricular Arrhythmias
118
Which Ventricular Arrhythmia has a wide and bizarre PVC, QRS > .12 in most leads, Ratio (1:1, 1:2, 1:4)
Premature Ventricular Contraction (PVC)
119
Which Ventricular arrhythmia, has ratios that are known as 1:1 bigeminy, 1:2 trigeminy, 1:4 quadrigeminy
Premature Ventricular Contraction (PVC)
120
Which Ventricular arrhythmia has 3 more more consecutive PVCs
Ventricular Tachycardia
121
Which Ventricular arrhythmia is a pre-terminal event seen in dying hearts, encountered in sudden death
Ventricular Fibrillation
122
Which Ventricular arrhythmia is a benign rhythm and does not progress to Vfib and rarely requires treatment, seen in acute MI or following reperfusion (CABG or PTCA)
Accelerated Idioventricular Rhythm
123
Which Ventricular arrhythmia is the "twisting of the points", QRS complexes spiral around the baseline
Torsades de Pointes
124
How many different types of conduction blocks are there
4 total
125
How many degrees of conduction blocks are there
3
126
Which conduction block is if the R is next to the P , then you have ___ degree
First degree
127
Which conduction block has a PR interval >20 sec (1 Big Block) and delayed conduction at AV node or bundle of HIS
1st Degree
128
Which conduction block is longer, longer, longer, drop then you have a Wenkebach
2nd degree
129
Wenkebach block is what type of 2nd degree
Mobitz Type I
130
Which conduction block is when each successive atrial impulse is progressively delayed until 3rd or 4th impulse is dropped
2nd degree
Mobitz Type I (Wenkebach)
131
Which conduction block is if some Ps don't get through, then you have a Mobitz II
2nd degree
132
Which conduction block is usually a block below AV node in bundle of HIS, has a conduction all-or-nothing; dropped QRS complex after P wave
2nd degree
Mobitz type II
133
Which conduction block is if Ps and Qs don't agree, then you have a _____ degree
3rd degree
134
Which conduction block is when p waves shows no relationship to QRS complexes, P wave at usual rate, QRS complexes at slower escape rates
3rd degree
135
Which type of block has QRS > .12s, RSR' morphology in V1, V2 (rabbit ears) with ST segment dep and TWI, Left lateral leads (1, AVL, V5, V6) reciprocal late deep S waves
Right bundle branch block
136
Which type of block has QRS > ,12 due to delay in LV depolarization, Left lateral leads (1, AVL, V5, V6) show QRS with tall R waves with ST-segment dep and TWI, leads over RV (V1 and V2) show reciprocal, broad, deep S waves, LAD may be present
Left bundle branch block
