Final Exam Flashcards
1
Q
Cardiorespiratory Fitness (CRF)
A
ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods of time
2
Q
VO2 Max
A
The maximal volume of O2 that can be consumed during a progressive exercise for prolonged periods
3
Q
what is the gold standard for CRF?
A
VO2 max
4
Q
Steady-state- HR
A
HR that varies <5 bpm
5
Q
Why should you asses CRF?
A
- considered one of the best indicators of collective health
- individualization of exercise prescription
- tracking and motivating toward exercise progression
- clinical purposes
- Low CRF is an independent risk factors for CV mortality
6
Q
What are the clinical purposes of assessing CRF?
A
- aide in making occupational disability determinations
- prognostic and diagnostic of chronic disease
7
Q
What are two alternative approaches to assessing CRF when VO2 is not feasible?
A
Field tests
- non-laboratory settings
- can be administered to groups or individuals
Submaximal exercise tests
- tests with effort limited to submaximal exertion
- typically in laboratory setting
8
Q
Maximal testing advantages and disadvantages:
A
Advantages
- determines lung and heart health
- accurate results
- true baseline
- see your limit
- MEASURED
Disadvantages
- time consuming
- expensive
- exhaustive (safety)
9
Q
Submaximal testing advantages and disadvantages:
A
Advantages
- takes less time
- not all the way to max
- less expensive
- doesn’t need specific people to run it
Disadvantages
- estimations
- lab setting
10
Q
What are examples of CRF assessment modes?
A
- Field (rockport 1 mile walk, cooper 12 minute run, ymca step test, queens college step test)
- Cycle ergometer (ymca cycle ergometry test)
- Treadmill (vo2 max)
- Elliptical (elliptical submaximal test)
11
Q
What would factor in to deciding how to test CRF?
A
- reasons for test
- risk level
- cost
- time required
- personnel required
-equipment and facilities required
12
Q
What are some assumptions made for submaximal tests?
A
- steady-state HR is achieved for each exercise stage
- a linear relationship exists between HR and VO2 max
- the difference between actual and predicted maximal HR is minimal
- everyone is able to maintain the desired cadence/speed
13
Q
What are some sources of error for submaximal tests?
A
- prediction of HRmax is by age
- efficiency of the participant performing the test in ergometer
- equipment calibration
- accurate measurements of HR during each stage
- having a steady-state HR at each stage
14
Q
What is the standard error range for predicting maximal HR?
A
_+ 10-15 bpm
15
Q
Predicting maximal HR is fundamental to administering what tests?
A
submaximal tests
16
Q
General procedures for submaximal testing of CRF:
A
- obtain resting HR and BP immediately prior to exercise in exercise posture
- familiarization with equipment
- 2-3 minute warm up
- a specific protocol should have 2-3 minute stages with appropriate increments in work rate
- HR should be monitored atleast 2 times during each stage towards the end (if greater than 110 HRss should be reached before moving on)
- BP should be monitored in the last minute of each stage and repeated if hypotensive or hypertensive response
- Rating of perceived exertion (RPE) and additional rating scales should be monitored towards the end
- appearance and symptoms should be monitored regularly
- test should be terminated when participant reaches 70% HRR
- appropriate cool down should be initiated
17
Q
What are the pretest standardizations for CRF assessents?
A
- wear comfortable clothes
- avoid tobacco & caffeine 3hrs prior to the test
- avoid alcohol 12hrs priori to test
- have plenty of fluids and avoid strenuous exercise for the previous 24hrs
- obtain adequate sleep night before test
- complete informed process
- complete par-q+ or other health-screening tool
- explain the RPE scale
18
Q
What are some of the general indications for stopping and exercise test?
A
- angina
- drop in systolic BP of >10mmHg
- excessive rise is BP (sys. >250 or dia >115)
- shortness of breath, wheezing, leg cramps, or claudication
- signs of profusion
- failure of HR to increase with increased intensity
- noticeable change in heart rhythm by palpation or auscultation
- request to stop
- physical and verbal manifestations of exercise intensity
- failure of testing equipment
19
Q
Absolute VO2 measurement:
A
L/min
20
Q
Relative VO2 measurement:
A
ml/kg/min
21
Q
What are the principles of ACSM exercise perscriptions?
A
- should aim to improve on or more components of health and decrease periods of physical inactivity
- should follow FITTVP
- should also consider (goals, physical ability, physical fitness, health status, schedule, physical and social environment, available facilties)
- should be based on ExRx (goals, results, and recommendations)
22
Q
What are some general considerations for ExRX?
A
- CVD and musculoskeletal complications can be minimized by…
- following preparticipation health screening and eval. procedures
- beginning new programs at light-to-moderate intensity and gradually progressing
- follow ACSM guidelines - behavioral interventions are important to reduce barriers and enhance adherence
23
Q
What are the components of an exercise training session?
A
- Each session should have a goal in mind
- should include three phases (warmup <15 min, conditioning- 10-60min, cool-down)
23
Q
What is the frequency, intensity, and time of aerobic exercise?
A
3 days/week, moderate (40-59%) or vigorous(60-89%), 30-60 min/day moderate or 20-60min vigorous
24
Frequency, intensity, and duration are...
interdependent
25
What is the talk test?
Use a nursery rhyme to have client say during exercise and if they can do it with little to no difficulty it is an appropriate intensity
26
What is positive dose-response?
health/fitness benefits with increasing intensity
27
What is the overload principle?
exercising below a minimum intensity will not challenge the body sufficiently to result in physiological parameter.
28
What is interval training?
intermittent periods of intense exercise separated by periods of recovery - can elicit similar physiological adaptations with lower total work loads
29
What is the principle of specificity?
physiological adaptations to exercise are specific to the type of exercise performed
30
What are some things to considered when deciding what type to prescribe for aerobic exercise?
- Principle of specificity
- skill level
- muscle groups used
- activities that place different stresses on the body
31
Pedometers:
7000-8000 steps/ day
>_ than 3000 at brisk pace
32
How do you progress CRF?
- start low and go slow
- all progressions should be graudal to decrease injury and lessen soreness
- initially increase duration by 5-10 minutes every 1-2 weeks for the first 4-6 weeks
- after 1 month increase frequency, intensity, and time for the next 4-8 weeks
33
Absolute vs relative VO2:
absolute is for non-weight bearing
relative is used for weight bearing
34
What is body composition?
the relative proportions of fat and fat-free tissue in the body
35
What is fat mass (FM)?
All lipids from adipose and other tissues in the body
36
What is fat free mass (FFM)?
all lipid-free tissues including water, muscle, bone, connective tissue, and internal organs
37
What is percent body fat (%BF)?
fast mass expressed as a percentage of total body weight
38
Why should you asses body comp.?
- identify health risks, or promoting understanding of health risks associated with too much or too little body fat
- assessing the effectiveness of exercise and/or nutrition interventions
- estimating ideal body weight to formulate dietary recommendations and exercise prescriptions
- monitoring growth, development, maturation, and age-related changes in body comp. (especially in kids)
- Formulating interventions to prevent chronic disease later in life
39
What is excess body fat associated with?
- hypertension
- metabolic syndrome
- type 2 diabetes
- stroke
- cardiovascular disease
- dyslipidemia
40
What is low body fat associated with?
- malnutrition
- eating disorders
- fluid-electrolyte imbalances
- renal and reproductive disorders
- osteoporosis and osteopenia
- muscle wasting
41
What functional impairments can both obesity and sarcopenia result in?
Decreased:
- walking speed
- stability
- postural control
- neurocognitive function
Increased:
- musculoskeletal pain
42
What is the gold standard test for body composition?
there is not one
43
what are the clinical measures for body composition?
Dual-energy x-ray absorptimetry (DEXA or DXA)
- expensive
- requires highly trained personnel
Fitness-related standards
- underwater weighing (UWW)
- determines body density (Db)
44
What are the anthropometric methods of finding body comp.?
Height
weight
circumferences
skinfolds
45
what are the densitometry methods of finding body comp.?
hydrodensitometry (UWW)
air plethysmography (bodpod)
46
What are the classifications of BMI?
Underweight - <18.5
Normal - 18.5-24.9
Overweight - 25.0-29.9
Obesity class I - 30.0-34.9
Obesity class II - 35.0-39.9
Obesity class III - >40.0
47
What are the pros and cons of BMI?
Pros:
- simple
- quick
Cons:
- fails to distinguish between fat, muscle mass, and bone
48
What is body circumferences a predictor of?
The pattern of body weight distribution can be a predictor of health risks of obesity
49
What is Android obesity?
characterized by more fat on the trunk
- increased health risks
-"apple"
50
What is Gynoid obesity?
characterized by more fat in the hip and thigh
- "pear"
51
Where are the anatomical locations where you measure waist and hip circumference?
Waist:
horizontal measure at the narrowest part between the umbilical and the xiphoid process - individual stands, arms at side, feet together, and abdomen relaxed
Hips:
horizontal measure at the maximal circumference of the bottocks - individual stands, feet together
52
What is the procedure for measuring circumferences?
- all measurements should be take with a flexible yet inelastic tape measure
- tape should be on skin suface without compressing the subcutaneous adipose tissue
- extend the gulick spring loaded handle to the same marking each trial
- rotate through measurement sites to allow skin to regain normal texture
- take duplicate (2) measures at each sight within 5mm of each other
53
What are the standardization steps for measuring circumference?
- technician stands on the right side of the client
- measurement is made on the bare skin
- measurement is taken at the end of a normal exhalation by the client
- measuring tape should be parallel to the floor and pulled to lay flat on the skin without compressing the skin
54
What are the risk categories for waist circumference in adults?
Very low - <70cm (W) and <80cm (M)
Low - 79-89cm (W) and 80-99 cm(M)
High - 90-110cm (W) and 100-120cm (M)
Very high - >110cm (W) and >120cm (M)
55
Is circumference or BMI better?
Circumference because it gives a better indication of fat distribution related to health risks
56
What is the skinfold procedure?
- all measurements are made on the right side of the clients body
- grasp skin with thumb and index finger (3in apart) and pull fat away from muscle
- caliper is placed on the skin 1cm away from thumb and finger, perpendicular to the skinfold, half way between crest and base
- wait 1-2 seconds before reading
- take 3 measurements at each site and rotate sites making sure readings are with in 1-2mm
57
What are the skinfold sites for males and females?
Males:
- abdomen
- chest
- thigh
Females:
- triceps
- suprailiac
- thigh
58
Explain the abdomen skinfold?
vertical fold, 2cm to the right of the umbilicus
59
Explain the tricep skinfold?
vertical fold, posterior midline of the upper arm, halfway between the acromion and olecranon processes, arm should be held freely at side
60
Explain the chest skinfold?
diagonal fold, 1/2 the distance between the anterior axillary line and nipple
61
Explain the supriliac skinfold?
diagonal fold, inline with the natural angle of the iliac crest, in line with the anterior axillary line, immediately superior to the iliac crest
62
Explain the thigh skinfold?
vertical fold, anterior midline of the thigh, midway between the proximal border of the patella and inguinal crease
63
How do you interpret skinfolds?
1. average the two skinfold trials at each site
2. sum the three averaged sites
3. calculate body density
4. convert Db to percent body fat using appropriate race, age, and ssex equation
5. determine category
64
Fat vs Lean muscle water comparison:
fat has little water and impedes current while lean tissue has lots of water and conducts the current
65
What is the preparation for the BIA test?
- no alcohol consumption 48hrs before the test
- no products with diuretic properties 24 hrs before test
- no exercise 12 hours before the test
- no eating or drinking for 4 hours prior to test
- void bladder completely within 30 mins of the test
66
What is essential body fat?
fat necessary to maintain life and reproductive functions
67
What are the essential percentages of body fat for males and females?
Females: 8-12%
Males: 3-5%
68
What is healthy body fat?
no universally accepted norms - "good" fat
69
What are the percentages of healthy body fat for males and females?
Females: 17-26%
Males: 12-23%
70
What are the guidelines for weight loss?
< 150 min/week for minimal weight loss
>150 min/week for modest weight loss (2-3kg)
>225-420 min/week for 5-7.5kg weight loss
71
what is dose response?
the greater the exposure, the greater the result
72
What is flexibility?
the functional capacity of the joints to move through a full range of motion (ROM)
73
What is the importance of flexibility?
- inadequate flexibility decrease the performance of activities of daily living (ADLs)
- useful baseline measure to allow comparison
- may help in identifying bilateral strength imbalances
74
What can muscle imbalances cause?
overcompensation of the opposite joint/structure which may lead to dysfunction, potential injuries, trauma, and movement pattern complications
75
What factors affect flexibility?
- joint structure (hip v knee joint)
- muscle or fat mass
- temperature
- age
- sex
- injury
- disease (arthritis and osteoporosis)
- inactivity
76
What are direct measurements of flexibiltiy?
goniometers and inclinometers
77
What are indirect measurements of flexibility?
sit and reach - hamstring flexibility
78
What are the advantages and disadvantages of the sit and reach test?
Advantages:
- simple
- in expensive
- portable
Disadvantages:
- limb and torso length disparity
- questionable validity
- no longer recommended
79
What is the device used for the Canadian trunk forward flexion test or the sit and reach?
flexometer
80
WSU flexometer vs norm charts?
WSU starts at 23 and the norm charts start at 26
81
Balance
ability to maintain a desired position
82
What is the importance of balance?
- fall prevention
- reduced risk of ankle sprains in athletes
- increasingly becoming a component of health-related fitness
83
What is the testing order for the Y-balance test?
- right anterior
- left anterior
- right posteromedial
- left posteromedial
- right posterolateral
- left postero lateral
84
What are the testing faults of the Y-balance test?
- maximum of 6 trials in a single direction - 4 failed attempts results in a 0
- kicking block
- not returning to starting position under control
- touching down during reach
- foot on top of stance plate moves
85
What are the goals of flexibility programs?
- develop ROM in major joints and muscle/tendon groups in accordance with individualized goals
- minimize deficits experienced with aging
86
What is the prescribed frequency of flexibility?
>2-3 day/week
- daily is most effective
87
What is the prescribed intensity of flexibility?
To the point of tightness or slight discomfort
88
What is the prescribed time for flexibility?
Static stretching
- 10-30 sec for most adults
- 30-60 may be beneficial for older adults
PNF - proprioceptive neruomuscular facilitation
- 3-6 dec light-to-moderate contraction and then 10-30 seconds of assisted
89
What is static stretching?
slowly stretching the muscle and holding the position for a period of time
90
What is active static stretching?
holding the stretched position using the strength of the agonist muscle
91
what is passive static stretching?
assuming a positon while holding a limb or other part of the body with or without the assitance of a partner or device
92
Stretching more than 60 seconds can...
have a deleterious effect on exercise performance
93
Who should you consider static stretching for?
- elderly
- novice exercisers
- high risk clients
94
What is the recommendation for prescribed type for flexibility?
a series of flexibility exercises for each exercise for each of the major muscle-tendon units
95
What are the types of flexibility exercises?
statice (active and passive), dynamic, ballistic, and PNF
96
What is dynamic stretching?
gradual transition from one body position to another and a progressive increase in reach and range of motion as the movement is repeated several times
97
How should you do dynamic stretching?
- mimic the intended exercise/activity
- short sessions (<30 sec) do not adversely affect exercise performance
98
Who should dynamic stretching be used for?
athletes and active clients
99
Ballistic stretching
using the momentum of the moving body segment to produce the stretch - activates the muscle spindles and stretch reflexes - should be considered for athletes with ballistic sport movements
100
Proprioceptive Neuromuscular Facilitation (PNF)
involves an isometric contraction followed by a static stretching of the same group (contract-relax) - should be considered for athletes and active clients
101
What should be the prescribed volume for flexibility?
repeat stretches 2-4 times to accumulate 90 sec
should take less than 10 minutes
102
When should stretching be done?
dynamic should be done at the beginning and static should be done at the end
103
Strategies of promoting exercise within FITT principle?
- Allow individuals to choose there frequency and time
- For intensity clients with more exercise experience fare better with higher intensity programs (65-75%) and less experienced clients may be better suited to moderate intensity (45-55%)
104
Strategies of promoting exercise within FITT principle - type of equipment?
the type of equipment shows no compelling mode that is related to adherence
105
Strategies of promoting exercise within FITT principle - program delivery?
- with some groups there may be greater adherence to at home vs center based workouts
- interventions delivered entirely or predominately via telephone have been show to be effective with adherence
- apps and technology also hold promise with adherence
106
What is the social cognitive theory?
based principle of reciprocal determinism; that is, the individual, the behavior, and the environment all interact to influence future behavior
107
SCT: What do individuals learn from?
- external reinforcement
- external punishments
- observing others
- cognitive processes
108
What is self efficacy?
the confidence in one's ability to carry out actions necessary to perform certain behaviors
109
What does higher self efficacy result in?
greater effort, persistence, and resilience when faced with challenges/barriers
it is also one of the most consistently found correlates of PA in adults and youth
110
What is task self efficacy?
an individual belief to actually do the behavior
111
What is barriers self efficacy?
whether an individual believes her or she can regularly exercise in the face of common barriers such as lack of time, poor weather, or feeling tired
112
outcomes expectations and expectancies:
anticipatory results of a behavior and the value places on these results
if outcomes are valued, then behavior is more likely to happen
113
What is self regulation/control?
- set goals
- monitor progress toward these goals
- problem solve when faces with barriers
- engage in self-reward
114
What is the transtheoretical model (TTM) of behavior change?
theory that assumes individuals move through specific stages as they change habits/behaviors
115
what is decisional balance?
weighing the pros and cons of changing exercise behavior
116
Pre-contemplation stage of TTM:
no intention to be regularly active in the next 6 months
117
Contemplation stage of TTM:
intending to be regularly active in the next 6 months
118
Preparation stage of TTM:
intending to be regularly active in the next 30 days
119
Action stage of TTM:
regularly active for less than 6 months
120
Maintenance stage of TTM:
regularly active for more than 6 months
121
What is the theory of planned behavior (TPB)?
the intention to perform a behavior is the primary determinant of actual behavior
122
What are the components of TBP?
intentions, attitudes, subjective norms, perceived behavior control
123
What is the social ecological model?
behavior results from influences at multiple levels
- intrapersonal factors
- interpersonal factors/social environment
- organizational factors
- physical environment
- policy
124
What are strategies to increase PA?
- enhance self-efficacy
- self-monitoring
- goal setting
- implementation intentions
- reinforcement
- social support
- problem solving
- affect regulation
- relapse prevention
125
Lapse vs Relapse
temporary failure in behavior - a deterioration in someones health after temporary improvement
126
What is client-centered approach?
1. build a genuine and respectful relationship
2. understand clients perspective
3. work together to define problems and establish goals
4. client should be active in decision making
5. client should do most of the speaking
6. direct the conversation when appropriate
127
Empathy vs Sympathy
empathy you take on the emotions of another individual and sympathy is feeling sorry for another person
128
ACSM
american college of sports medicine -programs focus on some of the critical issues in sports medicine and exercise today
129
What is ethics not?
feelings, religion, law, culturally accepted norms, science
130
What is the code of ethics?
a guide of principles designed to help professionals conduct business honestly and with integrity
131
What are the 9 Ps of digital citizenship?
1. passwords
2. private information
3. personal information
4. photographs
5. property
6. permission
7. protection
8. professionalism
9. personal brand
132
What are the four dimensions of personality?
1. extraversion vs introversion
2. intuition vs sensing
3. thinking vs feeling
4. judgement vs perception
