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Health Education Kennedy > Final Exam > Flashcards

Final Exam Flashcards

1
Q

Principles of training are based on three things

A
  1. Based on a century of evidence
  2. Guides decision making
  3. Applicable to any person/goal/sport
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2
Q

Training principles are

A

Essentially the tools in your tool box. Armed with these principles you will be able to verify, develop, evaluate your training programs in a systematic valid manner

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3
Q

Physiological systems of the body must be taxed beyond what they are used to other wise nothing happens to the individual

A

True

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4
Q

What is symmorophosis?

A

Adjusting its physiological capacity based on changed in normal demand. Is the regulator of all your
body systems

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5
Q

There are three states; normal, overload, and detrain

A

True; Detrain returns the to a state a pre trained physiological and anatomic capacity

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6
Q

The extension of symmorphosis as a construct described as a principle is?

A

Overload

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7
Q

What do we use to measure the training effects?

A

The health components of fitness

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8
Q

When we overload the body what is that training effect called?

A

Adaptation

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9
Q

When combined with the principles of initial values what does the overload principle help us decide?

A

The actually amount of overload we should subscribe someone, this is often done by using the inverted u model

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10
Q

The goal with the inverted U is to aim for what?

A

The top, right side is not enough and left side is too much.

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11
Q

The amount of overload that is appropriate is dictated by what?

A

The persons fitness levels (principle of initial values)

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12
Q

What is the progressive overload principle?

A

The systems of the body must continue to be taxed with loads that are greater than those of which the individual is accustomed

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13
Q

We have learned progressive overload is a scientific principle because we have looked at three key factors…

A

History, lab rats, and human studies

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14
Q

What is the average progress for individuals in a year; including athletes?

A

2-10% a year using time and volume (a combination of time and intensity)

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15
Q

The amount of overload needed to progress is 4 different dimensions

A

FITT

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16
Q

What does Frequency mean?

A

The total number of exercise structured in bouts per week

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17
Q

What is a bout?

A

Something planned and that meets a minimum requirement for intensity, duration and muscle mass involvement

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18
Q

What should be considered when thinking of frequency on a training program?

A

Time available, motivation, level of fitness, difficulty

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19
Q

1) every workout should have a purpose and
2) timing of workouts needs to
be addressed to ensure maximum progression of adaptation in athletes and ward of Non-
Functional Overreaching

A

True

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20
Q

What does Intensity mean?

A

Rate of work or effort of work, and how you measure this is dependent on modes of activity and components of fitness

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21
Q

A low fit client will do less intense exercise on average than a?

A

high fit client

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22
Q

What does Time mean?

A

Length of an exercise bout

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23
Q

Are intensity and time inversely related?

A

Yes

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24
Q

Intensity and time can be combined to provide a better index of total…

A

Stress on the body

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25
Q

What does combining intensity and time lead to?

A

Volume

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26
Q

How does volume paint a clearer picture?

A

Helps understand the total workload, how it’s distributed, and how it impacts performance, recovery, and overall fitness progression

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27
Q

The type of activity you do is important because?

A

Program goals (train the activity you want to improve), preferences, fitness status and skills

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28
Q

Each type of exercise had a numeric value of fitness capacity, in order to be successful you need to pick something within this capacity. What is this called?

A

MET or Metabolic Cost

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29
Q

What does specificity refer to?

A

The tissues or body systems which can be stressed by the exercise or nature of the stress

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30
Q

There are four main check boxes when looking at specificity, what are they?

A

Component of fitness
Mode of activity or exercise
Energy systems involved
Muscle groups involved

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31
Q

What does transferability mean?

A

It means the ripple effect when you specifically train something and how it affects other parts or systems of the body

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32
Q

What is the Principle of Reversibility (adaption to a reduction in training)

A

Use it or lose it (symmorphosis)

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33
Q

What is the Principle of maintenance?

A

You can trick the body into not losing fitness
(capacity) by doing less

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34
Q

Your VO2 max capacity decreases when you stop what kind of exercise?

A

Aerobic

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35
Q

What is the difference between rest and recovery?

A

Rest is a state characterized by minimal function whereas recovery is the normally physiological process of homeostasis

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36
Q

How do niggles play into the Injury Occurrences?

A

There are clearly many stages including niggles that an athlete lives with before they end up with a chronic injury

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37
Q

What are the limits in adaptability called?

A

Your biological ceiling, which have four genetic areas

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38
Q

What are the four genetic areas of the biological ceilings?

A

Anthropometric
Cardiovascular
Muscle Morphology
Capacity to Improve training - most relevant

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39
Q

Limitations on adaptability states that very person is intrinsically different on 4 metrics of human genetics

A

True

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40
Q

What is Anthropometrics?

A

Dictates your natural height, weight, limb lengths, body proportions.

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41
Q

What does capacity to improve with training mean?

A

it basicallysays your genetics dictates how “quickly and how much you respond to training” and that you can divide people into what we call responders and non – responders

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42
Q

What do index workouts help you see?

A

Allows you to see who is getting better faster who is not.

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43
Q

What does the principle of diminishing returns mean?

A

The amount of adaptation is smaller as you reach your genetic potential

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44
Q

What is Maturation age?

A

The process from early childhood, to adolescence and then to full adult stature

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45
Q

Product of transferability?

A

Working on one thing that inversely effects something else

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46
Q

Cardiorespiratory fitness is a strong and consistent predictor of?

A

Morality and morbidity

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47
Q

If you write a good fitness plan that improve CR health, what do you reduce

A

you will directly reduce their chance of dying prematurely and the effect is massive

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48
Q

The cr system is composed of 6 components that all must work together to make ATP aerobically, what are they?

A

lungs – heart – arteries – capillaries – red
blood cells and mitochondria .

49
Q

Lab test vs field test?

A

-lab test which means you are in a standardized environment (where you can
replicate the environment and you are using equipment that is reliable)
* field test where your options for assessment can be modified to suit the
situation and typically uses simpler protocols and equipment

50
Q

CR fitness tests will always be direct or predictive, what does this mean?

A

Predictive tests are
those where you predict (or estimate) VO2 using test performance and then use an
equation. It used to be that all field tests were “predictive” but now there are portable direct measurement devices for VO2 so you can do to direct VO2
measurement in a field setting like the rollerblade athlete pictured or the firefighter
pictured

51
Q

When are sub-maximal tests useful?

A

These types of tests are useful in low fit or patient populations.

52
Q

mCAFT stands for?

A

Modified Canadian aerobic fitness test - from CESP

53
Q

CESP

A

Certified exercise specialist program

54
Q

What is special about the mCAFT?

A

is that the score you get is NOT your
VO2max….so the test is unique – it gives you a score that is related to your VO2max and is
still very useful for client baseline
goal is 85% of predicted max hr

55
Q

The range of intensities which stimulate aerobic metabolism is called the?

A

Aerobic zone

56
Q

What does aerobic mean?

A

Relating to, involving, or requiring free oxygen

57
Q

Heart rate can’t be used
as a surrogate of VO2 to determine exercise intensity in the aerobic zone

A

False it can

58
Q

What does AT and ANT stand for?

A

aerobic threshold (AT) and anaerobic threshold (ANT)

To identify AT and ANT you need to do a graded exercise test from rest to
maximum and measures either Blood Lactate or Ventilation and VO2/VCO2

59
Q

Blood lactate levels essentially serve as an indirect marker for biochemical events such as fatigue within exercising muscle

A

True

60
Q

What are the five main methods Michael wants us to refer back to when prescribing aerobic exercise intensity?

A

heart rate
rating of perceived exertion
oxygen consumption
metabolic equivalents
talk test

61
Q

The relationship between HRR and VO2 Reserve is?

A

Linear

62
Q

What is the rating of perceived exertion?

A

An important method to prescribe intensity and is used
widely. Take in personal physical and mental factors

63
Q

Walking speed (see left figure) and step cadence (right) influence HR response and Metabolic Cost….what conclusions can you draw?

A

Linear relationship

64
Q

What does METS stand for and what are they?

A

Metabolic Equivalents of Task. It is a unit used to estimate the energy expenditure (or caloric cost) of physical activities, relative to a person’s resting metabolic rate

65
Q

What is 1 Met equal to?

A

3.5 ml of O2/kg of body weight/min

66
Q

What is the Energy Expenditure table used for?

A

Another way to prescribe intensity

67
Q

What is EE units?

A

Kcals/Kg/min

68
Q

Prescribe exercise using?

A
  • HR direct method
  • Associated RPE relationship to %Hrmax
  • % HRR
69
Q

What factors does a proper prescription of exercise have?

A

Run, 3x per week, for 45 mins, at rpe of 11

70
Q

Initial conditioning or initiation stage (ACSM) develops the habit of exercise without discomfort by recommending?

A

start slow and include stretching; used fr sedentary clients

71
Q

“The goal is to provide a gradual increase in the overall exercise stimulus to allow for significant improvements in cr fitness” what are we trying to avoid here?

A

No overtraining and still simulation

72
Q

The purpose of the maintenance stage is to maintain all that was attained in what stage?

A

Improvement stage

73
Q

Only Atp can be used for what?

A

Mechanical work

74
Q

What are the 2 subcomponents of Muscular Fitness?

A

Muscular strength and endurance

75
Q

Muscular strength can be measures two ways, what are they?

A

1RM, or ability to lift or carry a heavy load

76
Q

Concentric vs eccentric

A

Concentric contractions shorten a muscle and eccentric contractions lengthen muscle and produce more force, remember ecc is positive force and velocity

77
Q

What is a isotonic contraction?

A

Isotonic contraction occurs when a muscle changes length while maintaining a constant tension or force. The word “isotonic” comes from the Greek words “iso” (same) and “tonic” (tension), meaning “same tension.”

78
Q

What is a dynamic contraction?

A

A dynamic contraction is a muscle contraction that results in joint movement and involves changes in muscle length. Essentially, all isotonic contractions are a subset of dynamic contractions because both involve movement

79
Q

What is the weakest point in the range called?

A

Sticking points

80
Q

What does regular dynamic exercise mean?

A

Load that can be lifted at the weakest point in the range, usually the start of a contraction

81
Q

When an isometric contraction happens what line must it cross?

A

Force Axis

82
Q

Isometric contractions develop force but no shortening or
lengthening occurs

A

True

83
Q

the most amount of force (or tension) can be produced when the muscle is at its?

A

Natural resting length

84
Q

ACSM guidleines for muscular fitness prescription are what groups?

A

Sedentary, novice, intermediate, experienced, older

85
Q

ADL’s vs IADL’s

A

activities of daily liviing and instrumental activities of daily living, where adl are basic self care tasks IADL are more complex. eating is adl and prepping food is iadl

86
Q

What does TUG stand for?

A

Timed up and go test, to asses mobility

87
Q

Morbitity

A

State of being deceased

88
Q

Mortality

A

Death rate or the number of deaths in a population over a specific period of tim

89
Q

Gaining muscle mass can also be referred to as gaining what?

A

Cross sectional area

90
Q

What does hypertrophy mean? and when does it occur?

A

increasing muscle size through exercise, particularly strength training (also referred to as contractile protein) and it occurs after a training program

91
Q

What muscle fibres have an greater increase do to training?

A

Type 2 have a greater increase than type 1

92
Q

The testosterone and resistance training studies that have been done show the potent effect that “training stress” supplemented with testosterone can have on what?

A

Muscle strength

93
Q

Only about __% of muscle strength is actually attributed to CSA

A

50% men, 58% female

94
Q

Training _____ times per week will have a positive
influence on CSA gains

A

2 or 3

95
Q

What happens when you train your fast twitch fibers a lot?

A

Fast-twitch muscle fibers (type IIX) can transform into slower, more fatigue-resistant fibers (type IIA). This transformation suggests that your muscles are adapting to the demands of the training, becoming better at sustaining effort over time, even though the muscles remain fast-twitch in nature. This still may go unnoticeable.

96
Q

In the key physical adaptation due to resistance training, what are the neural benefits?

A

Improved firing rate of motor neurons, and improved synchronization of motor units within a muscle, improved coordination

97
Q

What are the three types of skeletal muscle fibers?

A

Slow twitch (I), Fast twitch (IIa) and Fast-Twitch Glycolytic Fibers (Iix)

98
Q

What are some characteristic and functions of Fast-Twitch Glycolytic Fibers?

A
  • Fast contraction speed and high force output.
  • Low endurance and quick to fatigue.
  • Anerobic metabolism (glycolysis), which uses stored glycogen for energy without the need for oxygen
    -short bursts of explosive power and high-intensity efforts, like sprinting
99
Q

What are some characteristic and functions fast twitch?

A
  • Fast contraction speed, but slower than Type IIx.
  • Moderate endurance
  • High in both mitochondria and glycogen, enabling both aerobic and anaerobic metabolism
  • These fibers are more versatile, supporting both endurance and strength activities
100
Q

What are some characteristic and functions of slow twitch fibers?

A
  • Slow contraction speed.
  • High endurance and fatigue resistance.
  • Rich in mitochondria, capillaries, and myoglobin (oxygen-binding protein), giving them a red color.
  • Rely primarily on aerobic metabolism (oxygen) to produce energy
  • Low intensity and endurance activities like distance running
101
Q

MVC or maximum voluntary contraction is measured by dynamometers

A
  • push pull measure isometric
  • an isokinetic dyne measures dynamic or isometric forces
  • functional simulators are for isometric force
  • portable measure isometric in fixed conditions
102
Q
A
103
Q

What is a 1RM test known for interms of data?

A

Valid and its actually technically safer

104
Q
A
105
Q

In MRM testing you have two options to determine maximal weight, what are they?

A

A prediction table or a predictive equation; remember in reconditioned adults this test is no good

106
Q

You should
memorize the general relationship knowing that 65 % of 1RM is equal to about __
reps to fatigue and 75 % is about __ reps and 90 % is __ reps

A

15, 10, 4

Now there is a new table that says other numbers like 17 instead of 15 keep that in mind

107
Q

In the ACSM muscular fitness prescription what should the main focuses be?

A

Dynamic exercise, and multi-joint exercises

108
Q

What is the ACSM recommendation of sets and rest?

A

2-4 sets
straight, alternating, or circuits

rest between sets is fundamental

109
Q

They are for people with intermediate or advanced levels resistance training
experience. Which means the acsm guidelines don’t really apply

A

true

110
Q

What is sarcopenia?

A

Age related loss of muscle, strength and function. however, it is reversible.

111
Q

ROM may be limited by two anatomical entities

A

Joints, tissue around joint including muscle tendon and skin

112
Q

Passive tension refers to the structural resistance provided by proteins like titin and the fascia that surrounds muscle fibers, allowing for flexibility and movement, while active tension is the functional force generated by alpha motor neurons, which constantly fire to control muscle contraction and tension even at rest.

A

True

113
Q

What is severe contracture?

A

Muscle or other tissues become severely tight

114
Q

Does joint cooling hinder athletic performance?

A

No

115
Q

3 types of flexibility field tests

A

Standard, goniometers (clinical) and muscle function

116
Q

Healthy body composition is lean mass vs fat mass

A

True

117
Q

What does healthy body composition not equal?

A

Absolute mass of body

118
Q

Kcal OUT need to exceed kcal IN..to achieve this goal you can do
the following:
* increase EE and maintain EI
* decrease EI and maintain EE
* OR the most aggressive: reduce EI and increase EE

A
119
Q
A
120
Q
A

Health Education Kennedy (2 decks)

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