Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

SES 490 Exercise Assessment > Final Exam 2 > Flashcards

Final Exam 2 Flashcards

1
Q

Body Composition
Relative body fat ( %BF)

A

Classifies level of body fatness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

% Body fat spectrum for 20- to 29-year-olds

Minimal:

Average:

A

Minimal:
Men- 2.0%
Women 10.0%
Average
Men- 15.0%
Women- 20.0%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

BC Methods

Reference methods

Field Methods

A

Reference methods
Hydrostatic weighing
Air displacement plethysmography
Dual-energy x-ray absorptiometry
Field Methods
Skin Fold
Ultrasound
Bioimpedance
Anthropometry

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Body Composition: two-component Model
Assumptions

A
  1. Density of fat= 0.901
  2. Density of FFN= 1.10 g cc
  3. Densities of fat and FFB components are same for everyone FFB Water (73.8%); Protein (19.4%); Mineral (6.8%)
  4. Densities of the various tissues composing the FFB are constant within an individual.
  5. Individual being measured differs from the reference body only in the amount of body fat.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

FFB density known to vary

A

Age
Sex
Ethnicity
Physical Activity
% Body Fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Body composition: Multi-component Model

A

Eliminate much of the guesswork in 2C model assumptions
Measure %water and %mineral
Useful for developing population-specific formulas

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Hydrolastic Weighing (HW)

A

Valid and reliable densitometric method
Estimate body volume(BV)
Requires total body submersion
Computation of DB
Db= total body mass/ BV
Residual lung volume (RV0 measurement increases accuracy
Pretest guideline adherence a must

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

BC Methods
Reference Methods

Field Methods

A

Reference Methods
Hydrostatic weighing
Air displacement plethysmography
Dual-energy X-ray absorptiometry between

Field methods
Skin fold
Ultrasounds
Bioimpedance anthropometry
Anthropometry

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Air Displacement Plethysmography (ADP)

A

Requires minimal client compliance and technician skill
Based on Boyle’s Law of Pressure-volume relationships
Body Surface are (BSA) correction
Thoracic gas Volume (TGV)
Measured= Best
Predicted= faster
Pretest guidelines similar to those for HW

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Skinfold Method

A

Indirect measurement of subcutaneous body fat
Assumptions
SKF is a good measure of subcutaneous fat
Distribution of subcutaneous and internal fat is similar for all of the same sex
Sum of SKFs from multiple sites usabe to estimate total body fat
Relationship exist between SKFs and Db
Age is independent predictor of Db for adults

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Major sources of error

A

Technician Skill
Type of SKF caliper
Client factors

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Bioelectrical Impedance Analysis

Assumptions

A
  1. Body is perfect cylinder, uniform in length and cross-sectional area
  2. Tissue are current conductors or insulators; current seeks path of least resistance
  3. Resistance and Reactance related
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Kilocalorie (kcal):

A

unit of heat energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Caloric excess/ deficit of 3,500 kcal=

A

gain/loss of 1lb of fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

RMR:
EAT:
NEAT:

A

RMR: Resting metabolic rate
EAT: exercise activity thermogenesis
NEAT: non-exercise activity thermogenesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Desigining weight loss program

A

3,500 kcal deficit needed to lose 1lb
500 to 1,000 kcal/day deficit
Calorie restriction and exercise combo

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Exercise Prescription for weight loss

Frequency:
Intensity:
Time:
Type:

A

Exercise without diet has only modest effect
Work with a nutrition professional for the diet
> 250min/ wk is recommended
Frequency: Daily
Intensity: moderate; duration is more important
Time: > 60min
Type; aerobic for weight loss, but use resistance training to prevent weight regain and preserve FFM

18
Q

Benefits of exercise for weight loss

A

Increase
Energy expenditure
Aerobic fitnes and ability to expand more kcal
Minimize loss of FFM
Offset diet-induced reduction
Exercisers maintain weight loss more than nonexercisers

19
Q

Weight Gain Programs
1lb muscles=

Exercise:
Type;
Frequency:
For novice:
For advance:
Intensity:
Time:

A

additional 2,800 to 3,500 kcal

Exercise: high-volume resistance training
Monitor body composition
Type; resistance; multiple sets and exercises per muscle group
Frequency:
For novice: 3 days/wk
For advance: 5-6 days/wk spilt routine
Intesnity
70%-75% 1-RM or 10-to 12 RM
Time: 60 min

20
Q

Excessive Flexibility

A

Hypermobility
Joint laxity
Subluxation or dislocation

21
Q

Training principles applied to flexibility programs
Specifiy
Overload
Interindividual variability
Progression

A
  • Specifiy
  • Overload
    Stretch muscles beyond resting length but not beyond pain-free ROM
  • Interindividual variability
  • Progression
    Stretch duration
    Number of repetitions
22
Q

Stretching Methods and Techniques

A

Methods
Ballistic
Static
Dynamic
Proprioceptive neuromuscular facilitation (PNF)

Techniques
Active
Passive
Active-assisted

23
Q

Steps for PNF 4

A
  1. Stretch to end of ROM
  2. Static Muscle action against partner resistance: 5-10 sec
  3. Relax muscle and stretch farther
  4. CRAC: contact opposing muscle group: 5-6 sec
24
Q

ACSM recommendations for PNF

A

Static contrac tion duration; 3-6 sec
Static contraction intensity: 20%-75% MVC
Assisted stretch duration: 10-30 sec

25
Q

Advantage and LImitations of PNF stretching

Advantages

Limitations

A

Advantages
Potentially more effective (greater increase in ROM)
Limitations
Requires a partner with knowledge of technique
Overstretching can cause injury

26
Q

Flexibilty Program Prescription

Frequency:

Intensity:

Type

Time

Progression:

A

frequency : 2 days/wk minimum; preferably daily
Intensity; within pain-free ROM
Type
Increase ROM postexercise static or PNF
Warm-up: ballistic or dynamic
Time
10-30 sec per stretch
Reps: 2-4; accumulate 45 sec to 2 min per exercise
Progression: gradually increase duration or reps

27
Q

Muscular Fitness Testing of Older Adults

Strength

Functional Fitness

Power

A

Strength
1-RM testing is appropriate
Submaximal estimate of 1-RM
Functional Fitness
Arm curl
30-sec chair stand
Power
Tendo: explosive chair stand

28
Q

Muscular Fitness Testing of Children

Strength

Endurance

Power

A

Strength
1-RM testing is appropriate
One-on-one supervision
Child-sized resistance machines

Endurance
Multiple-rep body resistance (e.g., push-ups, pull-ups)

Power
Standing long jump

29
Q

Muscular Fitness Testing: Sources of Error

Client

Equipment

Technician

Enviorment

A

Client
Practice time
Maximal effort
Equipment
Adjusted to client
Technician
Knowledge
Detect client errors
Environment
Room temperature

30
Q

Resistance Training Programs

A

Goals – to develop:
muscle strength
muscle size (hypertrophy)
endurance
power

31
Q

Types of Resistance Training

A

Static (isometric)
Dynamic
Concentric
Eccentric
Isokinetic

32
Q

Dynamic Resistance Training Programs

A

Variables
Intensity (load/resistance)
Sets
Frequency
Volume
Order of exercises
Rest

33
Q

Steps for Designing a RTP

A

1) Identify goal (e.g., strength, endurance, power)
2) Determine program type (e.g., dynamic, isokinetic)
3) Identify muscle weaknesses (assessment data)
4) Select exercises
5) Order exercises
6) Use goals to determine sets, reps, and load (resistance)
7) Set guidelines for progressive overload

34
Q

Training Principles Applied to RTP

A

Specificity
Overload
Progression
Initial values and interindividual variability
Diminishing Returns
Reversibility

35
Q

Gross VO2

A

Rest + exercise O 2 consumption

36
Q

Net VO2

A

O 2 consumption of exercise only

37
Q

Guidelines for Exercise Testing

Primary VO2 max attainment criterion

Secondary VO2 max attainment criteria

A

Primary
Plateau in O 2 consumption
VO 2 increase ≤ 150 ml/min
Verified by bout at supramaximal load

Secondary
HR fails to rise with increasing workload
RPE > 17 on Borg 6-20 scale
Blood lactate > 8 mmol/L
RER > 1.15

38
Q

Submaximal Exercise Test Protocols

Assumptions:

A

Assumptions:
1. Steady-state HR attained and
maintained at each stage
2. Linear relationship: HR and VO2
(between 110 and 150 bpm)

39
Q

Treadmill Submaximal Exercise Tests

1) Multistage model

2) Single-stage model

A

1) Multistage model
Need two stages with HR 115 – 150 bpm
Determine slope and extrapolate to APHR max

2) Single-stage model
Need one stage with HR 130 – 150 bpm

40
Q

Assessing Muscular Power

A

Vertical jump
Accelerometers
Standing long jump
Bosco test (for jumping athletes)

SES 490 Exercise Assessment (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions