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Ex. Prescription 201 > final > Flashcards

final Flashcards

1
Q

acute training variables for flexibility training

A

frequency- 2 days per week, everyday if static and passive.
intensity- through range of motion to below pain threshold, moderate contraction of PNF-type
time- 2min, no longer than 30s at a time. 15-30min per session
type- end of ROM, one exercise per body part, PNF. 10-12 exercises

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2
Q

components of functional movement screen

A

Active straight leg raise
trunk stability push up
shoulder mobility
deep squat
in line lunge
hurdle step
rotary stability

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3
Q

Five I’s of isolated stretching

A

Identify- specific muscle to be stretched

Isolate- use precise localized movements

Intensify- the contractile effort

Innervation- reciprocal innervation contracting of muscle which is neurologically encouraged to contract

Inhibition- reciprocal inhibition reaction of muscle which is neurologically signalled to relax

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4
Q

PNF types

A

contract-relax- isometrically contracts muscle group, slow passive stretching of target muscle
contract-relax agonist contract- isometrically contracts muscle group, passive stretching of target muscle, actively contracts opposing muscle group

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5
Q

cardiorespiratory endurance

A

ability to perform dynamic exercises involving large muscle groups at moderate to high intensity for prolonged periods

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6
Q

cardiorespiratory FITT

A

frequency- 150-300min per week, 3-5 days/week

intensity- at least moderate-intensity physical acitivities

type- endurance-type physical activities. cyclical in nature, movement related over and over again. large rhythmical movement.

time- depends. minimum of 10min. 20-60min

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7
Q

best internal measure of cardiorespiratory fitness

A

metabolic cart

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8
Q

moderate intensity exercise

A

40-60% HRR, RPE of 12-13/20, %HRmax 64-76

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9
Q

vigorous intensity exercise

A

60-90% HRR, RPE of 14-17/20, %HRmax 77-95

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10
Q

high intensity exercise

A

HRR above 90%, RPE at 19-20/20

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11
Q

what measure do we use in prescribing cardiorespiratory intensity

A

heart rate reserve

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12
Q

heart rate reserve calculation

A

Max HR = 207- (0.7*age)
HRR= [% exercise intensity x (HRmax-HRrest)] + HRrest

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13
Q

intensity duration relationship

A

as intensity increases duration decreases

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14
Q

hierarchy of fat loss

A
  1. nutrition/caloric deficit
  2. activities that burn calories, promote muscle mass, and elevate metabolism- HI anaerobic IT, metabolic resistance training
  3. activities that burn calories and elevate metabolism- steady state HI aerobic training, HI aerobic IT
  4. activities that burn calories but don’t maintain muscle or elevate metabolism- steady state low intensity
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15
Q

what factors impact endurance performance

A

fractional utilization %VO2max
oxygen uptake kinetics
maximal aerobic power/capacity
efficiency/economy
O2 deficit

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16
Q

what factors impact maximal aerobic power/capacity

A

central- cardiac output, blood volume
peripheral- vascular function, capillarization, mitochondrial adaptations

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17
Q

lactate threshold training model

A

makes a mountain

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18
Q

power capacity relationship

A

PCr has highest power shortest duration
anaerobic glycolysis has moderate power and about 90s duration
oxidative phosphorylation has lowest power but lasts forever

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19
Q

HIIT

A

exercise consisting of repeated bouts of high- intensity work performed above the lactate threshold or critical speed/power, interspersed by periods of low-intensity exercise or complete rest

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20
Q

goals of using HIIT

A

large muscular recruitment
high ventilation rates
maximal cardiac outputs
enhanced VO2max

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21
Q

physiological targets of HIIT

A

aerobic
anaerobic
neuromuscular

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22
Q

Type 1 HIIT- short interval

A

higher aerobic
low anaerobic
low neuromuscular
ex. short intervals- 10/20s, grass running, cycling, no sharp turns
RPE 17-18, not sprint

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23
Q

Type 2 HIIT- short interval

A

higher aerobic
low anaerobic
higher neuromuscular
ex. short intervals- 10/20s, sharp turns, low cadence, tray running

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24
Q

Type 3 HIIT-short interval, long interval

A

Higher aerobic
higher anaerobic
lower neuromusuclar
ex. short intervals, longe intervals

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25
Q

Type 4 HIIT- short interval, long interval

A

High everything
ex. short intervals, long intervals, RST (repeated sprint training)

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26
Q

Type 5 HIIT

A

low aerobic
higher anaerobic
higher neuromuscular
ex. RST, SIT (sprint interval training)

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27
Q

Type 6 HIIT

A

high neuromuscular
low others
Response
not technically hit
ex. strength training, speed sessions, gym

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28
Q

how long do you need to recover from HI training

A

more than 48 hours

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29
Q

how long do you need to recover from threshold intensity training

A

24-48 hours

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30
Q

how long do you need to recover from low intensity training

A

less than 24 hours

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31
Q

HIFT

A

a training style that incorporates a variety of functional movements, performed at high-intensity, and designed to improve parameter of general physical fitness and performance
20-40 minutes

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32
Q

HIFT categories

A

AMRAP- witting a given time frame as many reps as possible or number of reps in fastest time possible
ASAP- get this prescription done as soon as possible. number of exercises, reps, series, load. 21-15-9
EMOM- every minute on the minute

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33
Q

strength

A

maximum force producing capability of a muscle in a single maximal voluntary contraction of either a concentric, eccentric, or isometric muscle action

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34
Q

Things affecting ability to produce force

A

length-tension relationship
force-velocity relationship
joint angle
facilitation- stretch shortening cycle

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35
Q

muscular endurance

A

the ability to maintain a muscle contraction or continue repetitive muscle contractions for a prolonged period of time to a defined endpoint

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36
Q

muscular power

A

the maximum ability of the muscle or muscle groups to generate force as quickly as possible

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37
Q

generating max voluntary muscle force

A

must recruit all motor unites and fibres
optimal cross bridge attachment and joint angle
reduce neural-tension limting mechanisms
pre-stretch or prior eccentric muscle contraction

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38
Q

dynamic resistance training

A

concentric and eccentric contractions of the muscle group performed against a constant or variable resistance

39
Q

strength training FITT and rest

A

frequency- 4-6 days/week
intensity- 85% 1RM, load lift 6 times
time- 3 sets of 5
type-major muscle groups, fundamental movement patters
rest- 2-5min

40
Q

power training FITT

A

frequency- 4-6 days/week
intensity- single effort 80-90% 1RM. multi-effort 75-85% 1RM
time- single effort 1-2 reps. multi effort 3-5reps
type- major muscle groups, fundamental movement patterns
rest- 2-5min

41
Q

Hypertrophy training

A

frequency- 4-6 days/week
intensity- 75% 1RM, load lift 10 times
time- 3 sets of 10
type- major muscle groups, fundamental movement patters
rest- 30s-1.5min

42
Q

muscular endurance training

A

frequency- 4-6 days/week
intensity- 65% 1RM, 12 or more reps,
time- 3 sets of 15
type- major muscle groups, fundamental movement patterns
rest- 30s or less

43
Q

fundamental human movements

A

squat
hinge
push (horizontal/vertical)
pull (horizontal/vertical)
stability (flexion/extension, anti- flexion/extension, rotate/anti-rotation)

44
Q

progression approaches

A
  1. start static- use isometrics
  2. start sagittal- limits to flexion/extension
  3. start bilateral symmetrical- maximizes joint coupling
  4. minimize the difficulty of managing gravity- strong base, remove degrees of freedom
  5. limiting ROM- display motor and sensory competency
  6. start with short levers- load close to body
  7. provide reactive neuromuscular training- use reflexive loading
  8. maximize references- key anatomical components and cues
  9. maximize constraints- utilize barriers, control movement path
  10. minimize load- minimum effective dose
45
Q

principles of training

A

individualization
progressive overload
specificity (SAID) specific adaptations to imposed demands
Variety (opposite of specificity)
Recovery

46
Q

aerobic training zones (3 model)

A

VE makes different slopes
zone 1- up to LT1, <80% HRmax, 65-75%VO2max, blood LA <2
zone 2- between LT1 and LT2, 80-90% HRmax, 75-85%VO2max, blood LA 2-4
zone 3- after LT2, >90% HRmax, >85%VO2max, blood LA >4

47
Q

polarized vs threshold training

A

polarized- most training in low intensity zone
threshold- only some training in low intensity zone

48
Q

Why do people engage in aerobic exercise

A

improve their health status
reduce disease risk
enhance physical fitness

49
Q

physiological changes induced by cardiorespiratory endurance training

A

increased heart size/volume
stroke volume
cardiac output
number/size of mitochondria

decrease resting HR, blood pressure

50
Q

purpose of warmup

A

increase blood flow
increase body temp
decrease chance of injury
decrease chance of abnormal cardiac rhythms

5-10 min, low-moderate intensity

51
Q

when do you produce fatigue related by-products

A

exercise above anaerobic threshold

52
Q

RPE vs HRR for internal measure

A

RPE is easier but client would need to have experienced a 20 before, if they are untrained this is not likely
HRR correlates well with VO2, accurate. slightly brings up intensity

53
Q

how to use progressive overload in cardiorespiratory fitness

A

duration increase in 5 minute intervals
intensity in 5% intervals
never at same time

54
Q

using aerobic training to make body composition changes

A

caloric restriction
HIIT, metabolic resistance retaining (lifting weights faster) (cross fit)

55
Q

what does it mean if a client takes longer to reach VO2max

A

less efficient

56
Q

3 biggest needs for endurance training

A
  1. total frequency/volume of training
  2. high intensity training
  3. training intensity distribution
57
Q

how long can elite cyclists maintain power at VO2max

A

about 4 minutes

58
Q

how long can you last at maximum sprint speed

A

5s

59
Q

how long can you last just above threshold critical power

A

8 min

60
Q

how long can you last at VO2max

A

3 min

61
Q

differences between HIFT and HIIT

A

use of functional movement patterns
resistance based exercises
prescription of rest intervals

62
Q

intensity measure for prescribing HIIT and HIFT

A

RPE

63
Q

minimum days to use resistance training

A

at least 2 days a week

64
Q

muscular power

A

force x velocity
the maximum ability of the muscle or muscle group to generate force as quickly as possible

65
Q

what type of training gives lots of hypertrophy changes

A

eccentric

66
Q

calculating volume

A

load x reps x sets x (# of exercises)

67
Q

compound set

A

2 movement back to back using same muscle groups

large muscle groups

68
Q

superset

A

flexion exercise then immediately extensions exercise
antagonistic pairs

69
Q

six step approach to exercise progression

A
  1. isolate and educate
  2. add resistance
  3. add functional training positions
  4. combine increased function with resistance
  5. exercise multiple muscle groups with increased resistance and core challenge
  6. add balance, increased function, speed, or rotation
70
Q

what are the muscles of the rotator cuff

A

supraspinatus
-supraspinous fossa
-greater tubercle of humerus

Infraspinatus
-infraspinous fossa
-posterior greater tubercle of humerus

teres minor
-superior lateral border of scapula
-inferior facet on posterior greater tubercle of humerus

subscapularis
-scapular fossa
-lesser tubercle on humerus

71
Q

what does the supraspinatus initiate

A

aBduction

72
Q

what does the infraspinatus do

A

extension- rotation of humerus

73
Q

what does the teres minor do

A

extension- rotation of humerus

74
Q

what does the subscapularis do

A

internal rotation of humerus

75
Q

true or false- the subscapularis is considered a rotator cuff muscle

A

true

teres major is not

76
Q

scapulohumeral rhythm requires combined movement of the scapula and the humerus such that for every 2 degrees of humeral movement there is ______ degrees of scapular movement

A

1

77
Q

what would be considered an open chain movement

A

bench press

78
Q

what is an example of a provocative and compressive movement

A

shoulder press

79
Q

major force generating muscles in a horizontal pressing movement

A

pectorals major

80
Q

shoulder movement in the sagittal plane is -

A

flexion and extension

81
Q

true or false- the latissimus doors is a stabilizer of the scapula

A

false- it does NOT

82
Q

joint coupling from distal to proximal when squatting (propulsion)

A

ankle inversion- ankle dorsiflexion- knee flexion-hip extension, hip external rotation- hip abduction

83
Q

decent phase of squad what is occurring

A

eccentric contraction of quads at the knee and hamstrings at the hip

84
Q

squatting with knees infant of toes results in

A

greater knee torques

85
Q

what’s the metabolic ‘master switch that’s activated during HIIT training

A

PGC-alpha 1

86
Q

in general the goal of HIIT is to maintain VO2max for ..

A

as long as possible

87
Q

planning long duration HIFT sessions using EMOTM takes advantage of what

A

-declining rest intervals as the client fatigues
-fixed duration of training session
-fixed repetition number/distance/calorie consumption

88
Q

compare and contrast strength and endurance

A

strength: ability of muscle group to develop max contractile force in a single contraction (concentric, eccentric or isometric)
endurance: ability of muscle group to exert submaximal force for extended periods of time

89
Q

compare and contrast static/isometric vs dynamic

A

static: force generated with no movement
dynamic: force generated with visible movement

90
Q

what are the four factors that force is affected by

A

-length tension relationship
-force velocity relationship
-joint angle
-facilitation - SSC potentiation

91
Q

compare and contrast provocative, non provocative, distractive, and compressive shoulder positions

A

provocative - compressive

-active stabilizers in the rotator cuff muscles with no passive stabilizers (least stable position of shoulder press is at the top)

Provocative - distractive

-active stabilizer involves the rotator cuff muscles
-passive stabilizers are at the bottom of joint capsules and bottom of glenoid labrum (dead hangs)

non-provocative - distractive

-active stabilizer in the rotator cuff muscles
-passive support in the glenoid labrum (bench press)

non-provocative - compressive

-active stabilizer in the rotator cuff muscle
-passive support in ligaments during concentric movements (i.e., upward phase of a bicep curl)

92
Q

how should you increase intensity with flexibility training

A

use external measures such as ROM to progressively overload by getting into position that increases ROM

NOT PAIN (internal measure)

93
Q

compare and contrast open vs closed kinetic chain movements

A

open =

94
Q
A

Ex. Prescription 201 (2 decks)

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