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SM 406 > Final > Flashcards

Final Flashcards

1
Q

What are the components of a Cardiorespiratory workout

A

Warm-up
Endurance Conditioning
Cooldown
Stretch

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2
Q

How many minutes should you warm up for a cardiorespiratory workout

A

5-10 min

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3
Q

How many minutes should your endurance conditioning be for a cardiorespiratory workout

A

20-60 min

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4
Q

How many minutes should your cooldown be for a cardiorespiratory workout

A

5-10 min

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5
Q

How many minutes should you stretch after a cardiorespiratory workout

A

5-10 min

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6
Q

What does FITT-VP stand for

A

Frequency
Intensity
Time
Type
Volume
Progression

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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

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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

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9
Q

Can you combine MIPA and VIPA to meet intensity goals for a week

A

Yes

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10
Q

What are some of the methods used to monitor exercise

A

HR
RPE
Talk Test
Counting Talk test

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11
Q

How do you calculate the predicted max HR

A

208-(.7* age)

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12
Q

How do you calculate heart rate reserve (HRR)

A

HRR=MHR-RHR

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13
Q

How do you calculate target heart rate (Karvonen)

A

THR = (HRR * % Intensity) + RHR

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14
Q

What type of muscular fitness is the maximal force of the muscle

A

Muscular Strength

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15
Q

What type of muscular fitness is the sustained submaximal force

A

Muscular endurance

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16
Q

What are the two types of Muscular strength

A

Static
Dynamic

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17
Q

Which type of muscular strength involves isometric movements and uses dynamometers

A

Static

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18
Q

Which type of muscular strength involves the use of free weights, dynamometers, and machines with cams or pulleys

A

Dynamic

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19
Q

What type of strength assessment evaluates maximum voluntary contraction

A

Static

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20
Q

What type of endurance assessment uses V-sit, flat back and side bridges as tests

A

Static

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21
Q

Which strength assessment uses free weights and constant-resistance machines (cams or pulleys)

A

Dynamic

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22
Q

In dynamic strength testing Tendo or Myotests evaluate for what

A

Force, Velocity and Power

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23
Q

Which dynamic strength test uses a linear transducer

A

Tendo

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24
Q

Which dynamic strength test uses a triaxial accelerometer

A

Myotest

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25
Q

What are some PROs for using dynamic constant resistance machines

A

-Safer than free weights
-Less need for spotters
-Minimize bad technique

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26
Q

What are some CONs for using dynamic constant resistance machines

A

-Limit ROM
-Reduce stabilizing musculature
-Do not accomodate all body sizes

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27
Q

What are the main principes for muscular testing older adults

A

-Strength
-Functional Fitness
-Power

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28
Q

What are some examples of strength movements used for muscular testing for older adults

A

1-RM
Submaximal estimate of 1-RM

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29
Q

What are some examples of functional fitness movements used for muscular testing for older adults

A
  • Arm curls
  • 30-sec chair stand
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30
Q

What are some tests that evaluate power movements used for muscular testing for older adults

A

Tendo-explosive chair stand

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31
Q

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

A

1-RM

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32
Q

T/F You continue to increase weight during a 1-RM until failure

A

T

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33
Q

What are the different types of resistance training

A

Static (Isometric)
Dynamic (Concentric/Eccentric)
Isokinetic

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34
Q

What are some advantages of Static (Isometric) training

A

-Minimal or no equipment
-Can be performed anywhere
-Can exercise while immobilized

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35
Q

What are some disadvantages of Static (Isometric) training

A

Strength gains limited to joint angle trained

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36
Q

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

A

Isometric Strength

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37
Q

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

A

Isometric endurance

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38
Q

What type of resistance training program is when the intensity is inversely related to repetitions

A

Dynamic

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39
Q

In regards to dynamic resistance training programs:
Strength= ______ intensity and ______ reps

A

High
low

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40
Q

In regards to dynamic resistance training programs:
Endurance= _____ intensity and _____ reps

A

Low
High

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41
Q

How do you quantify intensity during dynamic resistance training

A

-% of 1-RM
-Repitition maximum
-Omni-resistance RPE

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42
Q

What are the % intensity recommendations for dynamic resistance training for
Novice-
Intermediate-
Advanced-
Muscular endurance-

A

N-60-70%
I-70-80%
A-80-100%
Mus end- ≤ 50% 1-RM

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43
Q

How many sets of exercises are considered optimal for
-Novice and Intermediate athletes
-Advanced

A

N/I- 4 sets / muscle group
A- 8 sets / muscle group

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44
Q

What is the frequency of workouts for
-Novice and Intermediate
-Adv

A

N & I -2-3 days/wk
Ad- 4-6 days/wk

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45
Q

How many days rest should clients have between workouts

A

48hrs rest

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46
Q

Should you perform multijoint exercise and large muscle groups before single-joint exercises and small muscles

A

Yes

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47
Q

Do goals and intensity dictate rest

A

Yes

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48
Q

How long should you recover between sets and exercises during muscular endurance

A

<1min

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49
Q

How long should you recover between sets and exercises during hypertrophic

A

2-3 min

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50
Q

How long should you recover between sets and exercises during muscular strength and power

A

3-5 min

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51
Q

These are all advantages of what type of training
-Increase strength, power and endurance
- Accommodating resistance
-Controlled speed
-Minimal soreness

A

Isokinetic (circuit) training

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52
Q

These are all disadvantages of what type of training
-Costly dynamometers
-No hypertrophy

A

Isokinetic (circuit) training

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53
Q

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

A

Developing Resistance training program

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54
Q

What are the principles for developing a resistance training program

A

-Specificity
-Overload
-Progression
-Initial Values and interindividual variability
-Diminishing returns
-Reversibility

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55
Q

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

A

Periodization

56
Q

What response to training has 3 phases

A

General Adaptation Syndrome

57
Q

What are the three phases to the general adaptation syndrome

A

Alarm
Resistance
Exhaustion

58
Q

The alarm phase of the general adaptation syndrome is also known as what

A

Reaction phase

59
Q

The resistance phase of the general adaptation syndrome is also known as what

A

supercompensation

60
Q

In the hierarchy of training how many cycles are there

A

4

61
Q

Which training cycle in the heirarchy of training is 4 yrs in length. It usually in place for HS, College, Olympic athletes

A

Quadrennial

62
Q

Which training cycle in the heirarchy of training is when the athlete has 1 competitive season/yr

A

Monocycle

63
Q

Which training cycle in the heirarchy of training is when the athlete has 2 competitive season/yr

A

Bicycle

64
Q

Which training cycle in the heirarchy of training is when the athlete has 3 competitive season/yr

A

Tricycle

65
Q

What are the goals of periodization

A

-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
Q

Which periodization cycle is 9-12 months up to 4 yrs long

A

Macrocycle

67
Q

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

A

Mesocycle

68
Q

Which periodization cycle is the shortest 1-4 wks

A

Microcycle

69
Q

Which periodization model increases the intensity and decreases the volume as the cycle progresses

A

Linear

70
Q

Which periodization model decreases the intensity and increases the volume as the cycle progresses

A

Reverse linear

71
Q

Which periodization model has short microcycles with frequent changes in intensity and volume

A

Undulating

72
Q

What is often a negelected fitness component that has importance that is not well researched

A

Flexibility

73
Q

What fitness component has extremes that are anklyosis and hypermobility

A

Flexibility

74
Q

What is the defined as the ability to move through a full ROM

A

Flexibility

75
Q

How many different types of flexibility are there

A

Static
Dynamic

76
Q

Which type of flexibility uses direct measures of ROM, like joint ROM in degrees and uses devices like goniometers, electrogoniometer, flexometer and inclinometers

A

Static

77
Q

What are some indirect measures of ROM for static flexibility

A

Linear measurement
Sit and reach tests
Skin distraction
Back scratch test

78
Q

Which type of flexibility measures resistance during muscle elongation and is impractically performed during lab test

A

Dynamic

79
Q

Joint structures, soft tissue tightness, body composition, age, sex, physical activity, and muscl temperature are all factors that affect what

A

flexibility

80
Q

What are the training principles for stretching

A

-Overload
-Specificty
-Progression
-Interindividual variability

81
Q

What are some different stretching methods

A

-Ballistic
-Static
-Dynamic
-Proprioceptive neuromuscular facilitation (PNF)

82
Q

Which type of stretching methods are jerky, bouncing movements

A

Ballistic

83
Q

Which type of stretching methods are slow sustained muscle lengthening

A

Static

84
Q

Which type of stretching methods are slow movement, repeated several times

A

Dynamic

85
Q

Which type of stretching methods are maximal or submaximal contraction of an agonist and antagonist

A

Proprioceptive neuromuscular facilitation (PNF)

86
Q

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

A

Flexibility programs

87
Q

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

A

Balance

88
Q

What is the ability to maintain the center of graity within the supporting base while standing or sitting

A

Static balance

89
Q

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

A

Dynamic balance

90
Q

What type of balance is the ability to compensate and recover from pertubations while standing or walking

A

Reactive

91
Q

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

A

Functional

92
Q

These are all factors that influence what
-Height of center of gravity
- Base of support and foot size
-Gender
-Physical activity and balance training

A

Affecting Balance

93
Q

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)

A

Risk of falling

94
Q

What are the ways you assess balance

A

Direct
Indirect

95
Q

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

A

Direct methods

96
Q

Which direct method of assessing balance uses computerized force plates, and tracks the anteroposterior and mediolateral coordinates of center of pressure

A

Measure of center of pressure

97
Q

Which direct method of assessing balance uses postural sway, steadiness, and weight distribution

A

Available data

98
Q

What is a component of functional fitness for older adults and for neuromotor training

A

Balance

99
Q

What are the components of neuromotor training

A

Balance
Agility
Gait
Coordination
Proprioception

100
Q

What are the benefits of balance

A

-Prevent falls
-Perform ADL
-Maintain functional independence
-Athletes-reduce ankle sprains

101
Q

T/F The Nintendo Wii balance board a low-cost alternative to costly balance systems

A

T

102
Q

Which direct method of assessing balance assess sensory, motor, and biomechanical components of balance

A

Computerized dynamic posturography

103
Q

Which method of assessing balance is a measure of time or distance

A

Indirect

104
Q

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)

A

Romberg
Unipedal stance test

105
Q

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

A

Balance Error Scoring System (BESS)

106
Q

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?

A
  1. 2-3 days/wk
  2. 21-40 sec
  3. 30-45 min for older adults
107
Q

What are some alternatives for balance programs

A

Tai Chi
Yoga

108
Q

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?

A

Supraventricular

109
Q

Which supraventricular arrhythmia is a single etopic beat that originates in the atria

A

Premature Atrial Contraction (PAC)

110
Q

Which supraventricular arrhythmia originates in the vicinity of the AV node

A

Premature Junctional Beat (PJC)

111
Q

Which supraventricular arrhythmia is aka AV nodal reentrant tachycardia

A

Paroxysmal Supraventricular Tachycardia (PSVT)

112
Q

Which supraventricular arrhythmia is regular, rapid and sawtooth (F waves)

A

Atrial Flutter

113
Q

Which supraventricular arrhythmia is irregularly irregular ventricular rate 350-500 bpm

A

Atrial fibrillation

114
Q

Which supraventricular arrhythmia is irregular, p waves vary-random firing origin from multiple atrial foci at least 3 different p wave morphologies to diagnose

A

Multifocal atrial tachycardia

115
Q

Which supraventricular arrhythmia is a regular rhythm 100-200 bpm and is simply a run of 3 or more consecutive PACs

A

Paroxysmal Atrial Tachycardia (PAT)

116
Q

T/F p waves may or may not be visible in PAT

A

T

117
Q

Premature Ventricular Contraction (PVC), Ventricular Fibrillation, Accelerated Indioventricular Rhythm, Torsades de Pointes

A

Ventricular Arrhythmias

118
Q

Which Ventricular Arrhythmia has a wide and bizarre PVC, QRS > .12 in most leads, Ratio (1:1, 1:2, 1:4)

A

Premature Ventricular Contraction (PVC)

119
Q

Which Ventricular arrhythmia, has ratios that are known as 1:1 bigeminy, 1:2 trigeminy, 1:4 quadrigeminy

A

Premature Ventricular Contraction (PVC)

120
Q

Which Ventricular arrhythmia has 3 more more consecutive PVCs

A

Ventricular Tachycardia

121
Q

Which Ventricular arrhythmia is a pre-terminal event seen in dying hearts, encountered in sudden death

A

Ventricular Fibrillation

122
Q

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)

A

Accelerated Idioventricular Rhythm

123
Q

Which Ventricular arrhythmia is the “twisting of the points”, QRS complexes spiral around the baseline

A

Torsades de Pointes

124
Q

How many different types of conduction blocks are there

A

4 total

125
Q

How many degrees of conduction blocks are there

A

3

126
Q

Which conduction block is if the R is next to the P , then you have ___ degree

A

First degree

127
Q

Which conduction block has a PR interval >20 sec (1 Big Block) and delayed conduction at AV node or bundle of HIS

A

1st Degree

128
Q

Which conduction block is longer, longer, longer, drop then you have a Wenkebach

A

2nd degree

129
Q

Wenkebach block is what type of 2nd degree

A

Mobitz Type I

130
Q

Which conduction block is when each successive atrial impulse is progressively delayed until 3rd or 4th impulse is dropped

A

2nd degree
Mobitz Type I (Wenkebach)

131
Q

Which conduction block is if some Ps don’t get through, then you have a Mobitz II

A

2nd degree

132
Q

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

A

2nd degree
Mobitz type II

133
Q

Which conduction block is if Ps and Qs don’t agree, then you have a _____ degree

A

3rd degree

134
Q

Which conduction block is when p waves shows no relationship to QRS complexes, P wave at usual rate, QRS complexes at slower escape rates

A

3rd degree

135
Q

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

A

Right bundle branch block

136
Q

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

A

Left bundle branch block

SM 406 (2 decks)

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