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Exercise Testing & Prescription > Final Exam > Flashcards

Final Exam Flashcards

1
Q

what can body composition assessment be used for?

A

to quantify changes in muscle mass and body mineral density as a result of physical training or malnutrition

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2
Q

what can body composition allow us to estimate?

A

if an individual is at risk for obesity (which is linked to type 2 diabetes, hypertension, hyperlipidemia, and certain types of cancer)

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3
Q

what can obesity cause?

A

disc degeneration, low back pain, joint injury, osteoarthritis, and limitations to an individual’s ability to independently engage in activities of daily living.​

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4
Q

sarcopenia

A

age-related loss of muscle

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5
Q

osteopenia

A

bone density is nearing the at risk category

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6
Q

osteoporosis

A

low bone density, can be modified with diet and lifestyle

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7
Q

cause of osteo-sarcopenia?

A

Combination of low bone denisty, low muscle mass, high body fat.​

Can be caused by diet (calcium, not anything to fuel body)

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8
Q

outcomes of osteo-sarcopenia?

A

Increase risk of falls and bone fractures, increase in body fat %, reduction in overall physical capacity​

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9
Q

anthropometry

A

measurement of the human body (height, weight, circumferences, skinfolds)

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10
Q

body fat percentage

A

Percentage of total body weight that is composed of fat​

BF % = (fat weight/body weight)*100

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11
Q

fat-free mass

A

mass of the non-fat tissue (more than just skeletal muscle)

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12
Q

fat mass

A

mass of the fat tissue

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13
Q

body composition models: direct

A

chemical analysis of a cadaver

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14
Q

body composition models: indirect

A

Methods derived from the direct method​
*Hydrostatic weighing, CT and MRI scans, air displacement, DEXA scans

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15
Q

doubly indirect

A

Methods derived from an indirect method​

Subject to greater measurement error​
*Skinfolds, bioelectrical impedance, near-infrared interactance

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16
Q

what is BMI used for?

A

to assess an individual’s mass relative to height

can be used to determine CVD risk

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17
Q

BMI advantages

A

Quick​

Easy to do​

Collect a lot of information with limited resources​

Can send out self-reports to collect data

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18
Q

BMI disadvantages

A

Doesn’t tell you what your body is​

Doesn’t tell you what is fat, bone, or muscle​

Not useful for athletes​

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19
Q

waist-hip ratio

A

A ratio measurement of the circumferences of the waist to that of the hip​

It is an indicator of body fat distribution, which can be used to predict disease risk
*Visceral obesity increases the risk for developing hypertension, type 2 diabetes, hyperlipidemia, metabolic syndrome, and CVD.

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20
Q

calculating waist-hip ratio

A

The circumference of the waist (above the iliac crest) divided by the circumference of the hips (buttocks/hips measure) and is used to identify individuals with higher amounts of abdominal fat. ​

Take the average of two measurements (must be within 5mm of each other)​

Feet together, deep breath in, take measurement at end exhalation

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21
Q

waist-hip health risk for men

A

very higk for young men when WHR is >0.95

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22
Q

waist-hip health risk for women

A

very high for young women when WHR is >0.86

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23
Q

measurement: waist

A

Measured around the smallest part of the waist (usually about 1 inch above the umbilicus)​

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24
Q

management: hip

A

Measured around the largest part of the buttocks​

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25
Q

waist- hip advantages

A

quick, easy, inexpensive

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26
Q

waist-hip disadvantages

A

does not differentiate between fat and non-fat tissue

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27
Q

thigh circumference

A

Represents muscle mass​

Small thigh circumference may be indicative of low muscle mass & glucose intolerance (if you remove the influence of BMI and waist circumference) and heart disease

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28
Q

densitometry & hydrostatic weighing

A

Whole-body density using the ratio of body mass to body volume ​

The limiting factor in the measurement of body density is the accuracy of the body volume measurement because body mass is measured simply as body weight.

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29
Q

hydrostatic weighing advantages & disadvantages

A

the “criterion method” for body composition assessment

advantages: Accurate body fat % data​

disadvantages:

Two compartment model (nothing about bones)​

Some people are not comfortable with being in water​

Might get a falsely high body fat percentage (breathing out air before going underwater, may not breathe out air completely), make yourself as heavy as possible by breathing everything out

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30
Q

hydrostatic weighing

A

Body fat contributes to buoyancy because the assumed density of fat is less than water​

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31
Q

To conduct a hydrostatic weighing test, you must know the following:​

A

Residual volume (RV)​

Density of the water​

Volume of gas trapped in the GI system​

Dry body weight​

Body weight when fully submerged in water​

Subject:​

Wear a tight-fitting bathing suit that does not trap air​

Remove all jewelry​

Use bathroom before

32
Q

plethysmography

A

Measured by air rather than water displacement​

Uses a dual-chamber plethysmograph that measures body volume by changes in pressure in a closed chamber​

This technology is now well established and generally reduces the anxiety associated with the technique of hydrodensitometry

33
Q

air displacement (BodPod)

A

Measures body volume by air displacement (rather than water like UWW)

Quick, comfortable, noninvasive ​

Expensive

34
Q

air displacement (BodPod) pre-test instructions

A

Subject must wear a tight-fitting swim suit and swim cap​

All hair must fit into swim cap​

i.e. can alter volume​

No food, drink, exercise 2 hr prior to testing​

Remove jewelry, eyeglasses​

Ask subject to void prior to the test

35
Q

Skinfold analysis has two assumptions:​

A

The amount of subcutaneous fat is directly proportional to the amount of body fat ​

1/3 of total fat is located subcutaneously (this varies with sex, age, and ethnicity)

36
Q

skinfolds advantages

A

Easy ​

Inexpensive​

Measurement of body composition

37
Q

skinfolds disadvantages

A

Takes a lot of practice on different body sizes and proficiency to get good on it

38
Q

bioelectrical impedence

A

Assumes that fat-free tissue in the body is proportional to the electrical current and hydration of the body​

A small electrical current is sent through the body and the speed (or impedance) to that current is measured​

BIA estimates total body water and uses equations for percent body fat

39
Q

who might bioelectrical impedance not be appropriate for?

A

Amputees, overly obese individuals, people who have muscular disorders, people who are overly/dehydrated

40
Q

DEXA

A

Dual Energy X-Ray Absorptiometry

The DEXA scan is based on a 3C model of total body mineral stores, fat-free mass, and fat mass​

Highly correlates with hydrostatic weighing

41
Q

DEXA advantages

A

Safe (low radiation dose)​

Quick ​

Minimal subject cooperation

42
Q

DEXA disadvantages

A

Expensive​

Assumes constant hydration​

Some people may be too large to fit on the machine

43
Q

general considerations for interpreting and body fat percent

A

When interpreting, consider that​:

*There are no universal standards for percent body fat that have been established and accepted. ​

*All methods of measurement are indirect, so error needs to be considered.

Body fat percent standards​:

*National standards exist for BMI and waist circumference.​

44
Q

body fat distribution: android obesity

A

Male-pattern obesity​

Apple shape​

Excessive storage of fat in the abdominal and trunk area​

Linked with cardiovascular and metabolic diseases

45
Q

body fat distribution: gynoid obesity

A

Female-pattern obesity​

Pear shape​

Excessive storage of fat in the hips and thighs area

46
Q

Generally accepted weight loss goals are:

A

1-2 pound/week ​

47
Q

goal body weight equation

A

fat free weight/(1-[Goal % body fat/100])

48
Q

basal metabolic rate (BMR)

A

how many calories you expend to keep you alive

metabolic rate in supine position, 12-18 hrs after meal, immediately after waking up in thermoneutral environment​

Accounts for 60-75% total calories per day​

49
Q

calculating RMR

A
  1. Know the RMR​
  2. Identify amount of calories being consumed​
  3. Calculate how many calories are needed to be expended to create a negative energy balance​

​

For example, ​

RMR of 1750 kcal/day, consume 2250 kcal/day = 500 kcal stored/day​

Therefore, expend a minimum of 500 kcal/day to maintain weight (or whatever goal you have) ​

For a weight loss of 2 pounds over 1 month???

50
Q

role of skeletal muscles

A

This is where fat is actually broken down. Thus, it would make sense to have bigger/stronger muscles​:

1: increased RMR​

2: workout harder/longer​

3: shift reliance to fat​

In turn, the cardiovascular exercise is more effective and overall health is improved​

51
Q

goal: prevent weight gain

A

amount of physical activity:
150-250 min/week of moderate intensity exercise

evidence-supported results:
Stay within 3% of baseline weight

52
Q

clinically significant weight loss

A

amount of physical activity:
250-420 min/week of moderate intensity exercise​

evidence-supported results:
More than 5% of baseline weight​

53
Q

exercise prescription limitations

A

Assumptions with diet and energy balance​

We calculate energy expenditure from exercise, but what about all other activity?​

Calculating target weights​

  1. Does not consider fat vs muscle changes​
  2. It is a predictive equation​

VO2 measurements to guide Ex Rx​

Metabolic equations may not be as applicable for deconditioned individuals​

​

54
Q

what contributes to flexibility?

A

Joint capsule​

Muscle and fascia​

Tendons and ligaments​

Skin​

Body type​

Age​

Physical activity/inactivity​

Neurological patterns

55
Q

static flexibility training

A

a slow stretch and hold for 10-30 seconds​

56
Q

ballistic (bouncing) flexibility training

A

uses body momentum to produce the stretch​

57
Q

dynamic flexibility training

A

slow movements of a muscle with a progressive increase in reach and range of motion

58
Q

Proprioceptive Neuromuscular Facilitation (PNF) techniques:

A

combination of isometric contraction and static stretching

59
Q

flexibility can affect…

A

Muscles being used/not used​

Stiffness​

Pain​

Loss of range of motion​

Posture​

Goals

60
Q

Muscular strength and endurance are linked with:​

A

Bone mass (osteopenia)​

Muscle mass (sarcopenia)​

Glucose tolerance (Type 2 Diabetes) ​

The ability to perform activities of daily living (ADL), which is related to perceived quality of life and self-efficacy among other indicators of mental health​

Fat free mass and resting metabolic rate (weight management)

61
Q

Muscular Strength:​

A

Load = 60-70% of 1 RM for 8 – 12 reps​

Volume = 8 – 12 reps, 2 – 3 d*wk​

Rest = 2 – 3 minutes

62
Q

Muscular Endurance:​

A

Load = 10 – 15 reps ​

Volume = moderate to high ​

Rest = 1 –2 minutes for high reps (15 – 20), less than 1 for moderate (10 – 15)

63
Q

Health Recommendations: ​
Resistance Training

A

2-3 non-consecutive days​

8-10 exercises that target all major muscle groups for 8-12 repetitions

64
Q

Modifying Programs​ (progression principles, exercise order, free weights & machines, velocity)

A

Progression Principles: specificity, variation, classical periodization, reverse periodization, undulating periodization​

​

Exercise Order: What influence does this have? Affects the acute expression of muscular strength. Muscle force and power may be potentiated when opposing exercises are performed, force and power may be reduced if the exercises are performed consecutively. Multiple joint exercise performance declines significantly when these exercises are performed later rather than early in a workout. ​

​

Free Weights and Machines: What are the differences in physiological demand? Free weights – may result in a pattern of intra and intermuscular coordination that mimics the movement requirements of a specific task​

Machines – help stabilize the body and limit movement about specific joints involved in synergisitc force production, demostrated less nerual activation when matched for intensity for most comparisons to free-weight exercises.​

​

Velocity: What influence does this have? The velocity selected shouldcorrespond to the intensity and the intent should be tomaximize the velocity of the CON muscle action

65
Q

Measures of Isometric Strength​

A

Upper body strength​:

Hand grip dynamometer​

*Used as an estimate for maximal upper body strength​

  • maximal hand grip strength for right and left hands (two trials of each)​

Lower body strength​:

Hand held dynamometer​

*Used as an estimate of overall lower body strength, balance, fall risk​

*Record maximal quadriceps and hamstrings strength (two trials of each)

66
Q

Muscle Size​

A

Hypertrophy (larger muscles) vs hyperplasia (increase in amount of muscle fiber cells)​

67
Q

aging process on muscle fibers

A

Maintain strength until 40s, then a slow decline through mid-50s, followed by a sharp decline.​

Loss of fast twitch muscle fibers

68
Q

Neuromuscular Adaptations (motor unit recruitment, firing rate, sync neutral signals, reduce neural inhibition)​

A

Motor unit recruitment - more nervous system signals to muscle to create more force​

Firing rate – increased, more frequency = more force​

Sync neural signals – be able to build upon each other to build more force​

Reduce neural inhibition – deactivate the opposing muscle groups to allo movement, enable you to apply more force

69
Q

Variables to Consider​ for resistance training

A

Progressive overload: muscles need to be repeatedly stressed in order to further gains​

Specificity of training​:

*Influenced by a “needs analysis”: how much time do you have, relevant health issues, goals​

Periodization: the manipulation of resistance training variables​

Prioritization: What is it that you really want to improve?​

*Maximal strength, power, endurance, hypertrophy

70
Q

Resistance training programs can be separated by muscle groups, called what?

A

splits

71
Q

within a given training session: training all major muscle groups

A

Large muscles groups before small muscles groups​

Multi-joint before single joint​

Rotate upper and lower body exercise and agonist vs antagonist​

Important! Avoid muscle imbalances!

72
Q

within a given training session: training individual muscle groups

A

Multi-joint before single joint​

*If you want to put additional stress on targeted muscle, you can pre-fatigue muscle groups with single joint movement, and then follow with multijoint movement​

Perform higher intensity exercises before lower intensity

73
Q

rest time: strength

A

3-5 mins for large muscle groups with multi-joint movements in advanced lifters; 1-2 mins for single joint or smaller muscle mass exercises

74
Q

rest time: endurance

A

1-2 mins due to the higher repetition range and lower intensity %.​

75
Q

classic periodization

A

2-4 week microcycles that build in intensity and create a mesocycle​

76
Q

nonlinear periodization

A

variation within each microcycle; can be as effective as linear periodization.

Exercise Testing & Prescription (5 decks)

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