General Principles of Exercise Prescription Flashcards
1
Q
Intro to Fitness Testing and Prescription
A
- once you’ve completed: pre-participation screening, risk-stratification, pre-exercise evaluations including medical Hx, HR, BP, lipids, contraindications, informed consent
- can look toward fitness testing
2
Q
Purposes of Fitness Testing
A
- stratify CV risk
- educate clients: fitness status, health-related standards, age and sex-based norms
- establish baseline: collect baseline data, necessary for follow up, basis for exercise Rx
- motivate clients: establish goals
3
Q
RM
A
- repetition max
- max weight can endure in 1 repetition=1 RM
- 10 RM how much weight can do comfortably for 10 reps
4
Q
Basic Principles of Fitness Testing
A
- ideal health-related fitness testing
- is: reliable, valid, relatively inexpensive, easy to administer
- should yield results that: indicate current state, reflect changes due to training, allow direct comparison to norm data
5
Q
Pre-Test Instructions
A
- typically given before clients arrival
- food do’s and don’ts
- appropriate clothing
- anticipate fatigue
- medications
6
Q
Test Administration
A
- things to prepare beforehand
- forms, data sheets, instructional handouts, etc
- calibrate equipment
- check room temp (68-72)
- risks associated with exercise testing: peak or symptom limited during or immediately after (death risk 1/10000, acute MI 1/500, complications requiring hospital stay (1/500)
- submax testing: no reported deaths, MI’s, hospital stays
7
Q
Typical Test Order
A
- resting measures: HR, BP, lipid profiles, practice
- body weight composition analysis: height and weight, skinfold, BMI, BIA, waist/hip ratio
- cardiorespiratory fitness
- muscular fitness
- flexibility
8
Q
Body Composition
A
- relative makeup of fat-free and fat tissue
- why measure? strong correlation between obesity and increased CV risk
- overweight: deviation from “ideal” body weight, wt or wt range for height with lowest mortality, 20% above ideal wt, does not reflect obesity i.e. athletes
- obesity: greater than or equal to 30% above ideal wt, surplus fat tissue secondary to increased energy intake relative to energy expenditure, increased risk of many diseases, major public health problem
9
Q
Anthropometry & Body Composition Analysis
A
- measurement of human body: height, weight, BMI, skinfold, waist/hip ratio, girths/circumference, BIA, hydrostatic weighing
- purpose: evaluate body wt and composition in health and fitness, establish individual target, desirable, or optimal wt
10
Q
Cardiorespiratory Fitness
A
- prolonged dynamic, moderate to high-intensity exercise
- involves large muscle groups
- inversely related to risk of CV disease
11
Q
Maximal Oxygen Uptake and Cardiorespiratory Fitness
A
- max oxygen uptake (VO2max) gold standard for cardiorespiratory fitness
- widely accepted criterion measure of CR fitness
- closely related functional capacity of heart
- measured by open-circuit spirometry
- costs of equipment, space, and personnel typically limit direct measure to research or clinical settings
12
Q
Maximal vs. Submaximal Testing
A
- decision depends on reason for testing
- need to consider: population, measurement specificity, type of participant info desired
- VO2max can be accurately estimated for many applications
- estimates of VO2max from HR response based on the following assumptions…
- linear relationship exists between HR and work rate
- max HR for a given age is uniform
- steady-state HR obtained for each work rate and is consistent from day to day
- max workload is indicative of VO2max
- mechanical efficiency is same for everyone
- subject not on meds that alter HR
13
Q
Modes of Testing Cardiorespiratory Fitness
A
- field tests: walk or run a certain distance; ex-cooper 12-minute test, 1.5 mile run, rockport 1 mile fitness walking test
- motor-driven treadmills: often used for diagnostic testing, must be calibrated to ensure accurate testing
- mechanically braked cycle ergometers: relatively inexpensive and transportable, major disadvantage is lesser familiarity and localized fatigue
- step tests: inexpensive test mode, measure HR response while stepping at a fixed rate and/or fixed step height, use caution for those with balanc eproblems
14
Q
Muscular Strength and Endurance
A
- important for development and maintenance of…
- increased fat-free mass (FFM)
- increased resting metabolic rate (RMR)
- bone mass
- CV fitness
- ADLs
- strength: max force created by muscle group(s)…
- specific to: type of contraction, speed, joint angle
- measurement of force production used to: assess muscular fitness, identify weakness, progression of rehab, effectiveness of training
- common strength tests: bench/chest press, squat/leg press, grip strength
- endurance: ability of muscle groups to perform repeated contractions; common mm endurance tests-push ups and curl ups
15
Q
Grip Strength
A
- typically assess either sitting or standing
- adjust grip bar based on hand size
- set to 0
- hold dynamometer parallel to side of body
- squeeze
- record in kg
- both hands x3 reps
- take best from both hands
- refer to norms
