Kin 311 Mid Term 2 Flashcards
Diabetes and metabolic disorders
t1 d - Born with it - result of pancreatic beta cell destruction causing
t2 d - develops due to lifestyle genetics etc and insulin resistence insulin is less effective at facilliating glucose uptake
gestational diabetes - glucose inteolerance onset during pregnancy
glucose measurement
Important for the diagnosis of diabetes
important for the monitoring of glucose at rest during and following exercise
Capillary glucose sampling normative values
Normal blood glucose
Fasted anything below 5.5mmol/l ot 100mg/dl is normal and unfasted anything below 11.1mmol/L or 200mg/dl is normal
Capillary sampling according to WHO
Select clean site with aalc punch skin with deliberate poke prevent repeated punctures
wupe away first drop of blood aviod contamination with tssue fluid or debris
avoid squeezing teh finger too tightly because tgis dilutes the sample with tissue fluid or plasma
Glucose tolerance test
Essentially just drink a fuck ton of glucose in a very short period of time like 5 min then track what occurs post 1-5 hours will see a spije in the following hrs then go back to nors
continuous glucose minotring if we take values at intervals we erisk vauable information being left out continous monitoring is better as we capture and can visualize the highs and lows
Glycated hemoglobin
Glucose damaged hemoglobin as RBC are freely permeable to glucose molecules and have a life span of 2-3 months fo you can take glucose levels over the preceduing 2-3 months
Advantages and disadvantages of diagnostic tests for diabetes
Finger prick adv- Standard easy single sample dis - not stable high variability
2 hour post glucose Adv - standard predicts microvascular complications sample not stanle high variability involnvenient 13 12.15
WHy do we measure PA levels
Direct relatipnship with disease endpoints
indirect relationship with disease through the effects of activity on diet or body weight
ability to study PA patterns determinants and barrier in differnt groups
more relevant for a wider segment of pop
evaluate PA interventions
Measuring energy expensiture
PA - bodily movement generated by skeletal muscles resulting in energy expenditure ie heat production
What are the 2 enegry expenditure divisions
Non exercice activity thermogenesis (NEAT) which are things we dont rly think about but over time could make a difference ie fidgeting blinking etc and the second one is voluntary physical activity
Metabolic cart
Measure oxygen used and taken up
Metabolic chamber
you live in it and it measures heat energy what is produced can measure over logn periods of time
Doubly labelled water technique
Essentially just means having more isotopes of molecules when yo uburn it you metabolise CO@ and hydorgen ions the ratio of oxygen to hydrogen can tell you how metabolically active you are over months
Classifying energy expendtiture (MET)
1 met oxy consumed at rest
normalized metabolic demand of a given activity across activities the data for the value of 1 met is 3.5 ml o2 min times kg body weight was done by 1 person
Physcial inactivity
An insuffiencent PA level to meet present PA recommendations
Sitting
a position in which ones weight is supported by cuttock rather than feet and back is upright you can be sitting sedentarily or you can be doing something else like biking
lying
being in a horozontal position on a supporting surface
standing
A position in which one has or is miantaining an upright position while supported by ones feet
the common theme with all of these is about what you are doing in the said positions
Sedentary behavior
any WAKING behavior charectirsed by a EE of less tha 1.5 mets while in a sitting reclining or lying position STANDING NOT INCLUDED
Moveent behaviors not mutally exclusive
you cna be active and sedentary at the same time the best way to mitigate thigs is by minimiznng sedentary behaviors
Weekend warriors
Essentially just says it doesnt matter how you get the minutes in as ling as you are getting all the required minutes in
Nethods for assessing PA in activity (PA questionairs pros cons and what are some good ones (International PA 1
Pros - self reported mass use cheap
cons - social desireability will be biased to themselves, wont remember everything, familiarity iwth terms
Good ones are the IPAq and the GPAQ
IPAQ - developed over 20 years many valitative studies validity ranges from good to poor depending on outcome activity type and cohort
Subjective assessment method - Pedometer how does it work pros cons what is better
- self report measures of PA
Step counters - detect vertical accelerations of body record count when vertical acceleration excees threshpld value, so not very good with super slow speeds but accurate for number fo steps taken and distance walked step count better than kilocalorie estimates
Limitations - less sensitive if tileted away from vertical plane so must be worn properly and also for obese may fail to record steps at slow pace
whats better is an ankle device which is sensitive enough to detect frail slow shufflunng steps so better accuracy
Acceloerometer how does it wirk pros cons give example of one
measure movement based on accleration deceleration any type of moveemtn worn on trunk or limbs provides FIT of PA measures in all 3 planes not very good ith cycling or swimming
good one fore that is the active pal
pros - small data over long periods download data can be worn by different people easy to track
cons - more reasources and time than pedometer, need technical expertise single plane models not accurat for bike swimming
cant deetch incresed activity level from upper body movement carrying laod or surface changes like hills
equasions that estimate EE may not apply to free living situations
Heart rate monitors
linearly related to vo2 during submax aerobic activities
good method of PA assessment
very practical in the field
able to store data estimation of FIT of PA for days to weeks
indirect calorimetry is highly correlated with HR monitoring stronger correlation accelerometers vs valoriometry for lifestyle activities
wearing an accelerometer and. HR monitor toegtehr may imrpove EE estimation and classification of time spent in light moderate and hard atcivity
limitations - HR incresed by temp humidity high altitude can result in overest of EE
also influenced by emotional state hydration status type of contraction and amount of muscle mass recruited will afect Hr independent of PA level
Other devices for monitoring assesments
Monitors that use muliple inputs some monitos use a combo of acclerometer and physiological signals to preduct and calculate energy expentidture like the sensewear armband and the actiheart
GPS can provoide accuract assessment of speed ranging from slow walking to rast running and can be sued indoor or outside cant be used for stationary activities like biking physiological sensors embedded into clothing with wearable digital cameral may be useful in future
General PA guidelines
0-4 years ofl 180 mins per day of activity and when reach 5 YOA 60 mins of energetic play no screen time for 0-2 2-4 1 hr of screen time
for us 150 mins per week in 10 mins or more bouts
older adults more focus on bone strentthan and muscle building of major muscle groups
What can vo2 predict
extreame predictor of all cause morbidity and mortality
First ever lab exercise test
Measured. the incresed consumption of vital air sustained during sustained exercise
vo2max was introduced 1923 - 1925 what did it demonstrate e
oxygen uptake increses linearly with running speed but eventually reaches a maximym which no effort can drive it further up
vo2 max importance
important for performing in aerobic sports preduct sucess in ensurance sports indicate the baility to recovery from tasks
Assessing aeorbic power
gold standard vo2max test defined by the fick equasion which is cardiac output hr times SV times AVo2 difference
Absolute vs relative vo2 what is limitation of it
absolute is the total vol of oxygen taken up by body
relative - volume of oxygen taken up by the body per unit of bosy weight relative is better
major limitation of it is body comp of the person because oxygen uptake is brought on by sksletal muscle so how much muscle mass a person has limits the test
How are vo2 max tests given what do you increse and what are modifications
graded up to opeak levels and those grades generally increse by 2-3 mets each step up to get a new vo2 plateau you increse speed and grade, speed alone is not recommended
slower initial speed for inexperienced or can start with walk and increse speed first then grade after many differnt protocols avaiklible
what are end of vo2test criteria
volitional exhaustion
rpe of 17+
peak and plateau of less than 150ml/min in oxygen consumption with increse in work rate
respiratory exchange ratio greater than 1.15
achivement of preducted maximum HR
venous lactate concentration of mroe than 8nm
what are contraindications to vo2
drop in systolic bp of 10mmhg with incerse in workload if measureing or dizziness near fainting
hypertensive response blood pressure more than 250/115mmhg
chest pain or angina
signs of poor perfusions (cyanosis or pallor)
abnormal ECG recording is using or cramping/extreame fatiuge)
Peak vs max vo2
max /true vo2 - must utilize largest overall muscle mass requires working against gravity and is accomplished on treadmill atleast we think so
peak vo2max - all other exercise machines or modalities
how can we check is the test data is valid
post gas check (gas analysers)
checking to see if the parameters follow the desired trends ie VE FECO FEO vo2 are close to tehir expected norms just seeing if the increse compared ot norms
Variability in vo2max testing
at any given point there is about a 3-5 ml/kg/min variance betweeen vo2maxes of a 50ml/kg/min individual there is high evidence that it is reliable
vo2max in feild
used to be in a car beside individual big bag collecting air at altitude now we have masks that have gas analysers in them
What to do if no metabolic cart
many things can be used to preduct vo2max max or submax formula to provide predicted max or peak
Indirect maximal tests for vo2 max
Leger 20 meter shuttle run
bruce continuious progressive extersize to exhaustion 10 percent grade 1.7mph incese every 3. ins time is recorded can use a nonogram which aligns time with vo2 or by using equasions
mod bruce
balke
cooper 12 min
naughton treadmill - exhaustion higher risk individuals 0 grade 1 mph incres speed and grade every 2 ins time is recorded
lots of different equasions for indirect calc of vo2
other maximal indirect tests
multistage treadmill good estimation of vo2max protocol can be adapted
cycle ergometry which can be discontinous or continuous with max power output and is attained used to estimate vo2 submax
Indirect submax tests for vo2
mCAFT
YMCA
AStrand
PWN
ACSM
Ebelling
Rockport
Why use preductive submax vo2
Safe avoids max cardiovascular stress
inexpesnsive less equipment less expertise
mass testing
duration shotrer than max
Submax test for preduicting vo2max - what is based on (3 assumptions)
positive linear relationship between power output vo2 and HR
Assumption max HR can be predicted similar in all individuals
Assumption Variability in HR day to day is minimal
Assumption that efficiency of exercise is simlar between individuals at max
best predictive power using HR occurs between HR of 120-170 b/min
preduction may be less accurate above and below these HR
Predicting vo2ax by graphing
use of metabolic equasions to calculate vo2 for each stag e
plot HR end stage 3rd min only vs calculated vo2 and extrapolate to age preducted HR max
then use the line best fit
Ebbeling treadmill test
Lots of assumptions uses only one stage uses HR speed speed times age age to dertmine vo2 max from test
Rockport 1 mile walk
male or female 20-69 more appropriate for older and sedentary poulations
one mile track is required
walk as quick as possible measure Hr immediately after test
General protocol for measuring vo2 for submax tests and what is critical competency
5 min warm-up monitoring HR bp and RPE before, during, and after exercise 1 3 5 min
ability to measure resting an dpost exercise blood pressure and HR resting steady state and post
Limitations to submax tests
HR factors like anxiety stress caffience talking body position
Achivement of steady state
age preducted maxHR formulas have errors
over and underestimation for athletes sedentary populations and older populations
other aerobic assessments (stress tests) and the incremental exercise protocol
cardiac function by incresing HR and myocardial contractility
incremental exercise protocol - 12 lead ECG system plus bp measurements subjective symptoms of borg scale angina scale which is chest pain claudication scale, which is another pain scale not for heart and dyspnea scale which is a shortness of breath scale
why do we use exercise fro aerobic asessments rather than drigs or meds
while drugs can raise BP, HR exercise does everything all at once and includes a number of stressors all at the same time, like increasing bp venous return and also competing oxygen demands of the peripheral muscles that can’t be replicated with meds
Why use stress tests (4 things)
prognosis - assessment patients with risk factors
diagnose - those with coronary artery disease and symtoms like chest pain shortness of breath or lightededness
functional - assess a product that may be used to improve coronary artery circulation and to determine a safe level of exercise for rehave and daily living
Aerobic capacity def how its measured
Total amount of work that can be done using aerobic energy sources - how long cna you go at given intensity
The test needs to be sufficient in duration to determine and predict the limit of aerobic power output validity heavily dependent on hydration glycogen lactate muscle soreness
Why measure aerobic capacity
Ultra-endurance athletes may have the same vo2 max levels as middle-distance runners, but the latter cannot match the aerobic capacity and may be more important to the individual than other physiological variables used to assess aerobic fitness, especially for exercise prescription capacity, also may have more application to ADLs than power
Aerobic capacity testing (boulay method what is the rationale behind it
90 min cycle ergometry 10 bpm below AT 60 rpm o rhigher results as kJ/KG the greater the heart rate before reaching AT the greater capacity under the graph as aerobic capacity
the rationale behind it is that vo2max does not predict the max amount of energy that can be generated aerobically
90 min stresses 0 mechnisms related to aerobic energy production and the duration also does not require food and the intensity does not engage anaerobic glycolysis if set below AT reliable but hard to tell if valid as you need to reach exhaustion
What are limitations of the boulay aerobic capacity test
Length of test requires determination of AT which requires control of resistence
dehydration and cardiovascular drift as well as substrate availibility maybe have a nutroitional requirement
lack of comparable data availible
Assessment of the Anaerobic trheshold ( what is it)
the exercise vo2 above which anaerobic high every production supplements aerobic high energy production with a consequential lowering of the celular redox state increse in lactate and pyruvate ip ratio and net increse in lactat production at site of anaerobisis
(essentially the pint you reach when anaerobic supplements aerobic system causes more lactate buildup)
and has 2 components lactate and ventilatory thresholdsL
Lactate threshold
The more fit a person is the later lactate wil start to be produced and they are able to exercise at that greater ntensity before starting lactate production can still have similar vo2s but production will start later
Graded 3-4 mins compared to vo2 tests which are 2-3 moiins as it required times for it to buffer and reach the blood also needs proper equipment
ventilation responds independant to lactate
Maximal lactate steady state how do we determine it
Essentially max amount of lactate that can be maintained
increses of less than 1mM
requires series of tests at different intensities preceded by a LT test and often requires several days
BLa vs power output or time
Single lactate trheshold determination (graphical analysis
Single lactate threshold is the point that precededs a sustained chage in bla more than 1mM
regression analysis - interaction of 2 regression lines forces above and below causing an inflection point
d max method - largest deviation between LA vs W curve and the line connected at end points
OBLA- onset blood lactate of 4 mM simple least accurate
Ventilatory threshold
Graded to near max 2-3 mins
vent threshold analysis ways
vslope method vco2 vs vo2 pint point they cross
in general LT usually occurs at similar time or preceded VT by one workload higher the higher threshold means you can cruise at a higher intenisty longer
Field testing anaerobic threshold
Uses repeated intervals of exercise of incresing speed over a predetermined distance and measures HR and actial velocity at the end of each interval
graph HR vs velocty and determine the deflection (breakaway) pont in HR response and products AT
PWC 170 test
Physcial work capacity 170 heart rate suggeest that a capacity tests
two consequetive 6 min PE cycle ergometer at 5-60 rpm with hr at 120-140 plot HR vs PO and extrapolate to HR of 170 and determines the PO at 170 or PWC at 170 assumes that anaerobic trheshold is at 170 bpm
submax ensurance test of aerobic capacity limitations
Not long enough to stress AC
variables selected may not indicate AC
possible that some submax ests intensities are higher than AT so are they AC tests like PWC 170 could be above AT in some individuals
does Anaerobic threshold actually indicate aerobic capacity
if intensity of exercise below AT is considered to be attained primarly through aerobic energy sources and above AT there is an incresed need for energy from anerobic glycolysis than AT may set the upper limit for AC
evidence for it
by defintiion - below AT exercise endurance time is greatly increse and above AT greadtly reduced endurance athelets competing in events stressing the capacity of the aerobic system have higher AT
Lactate vs vent threshold and what is isocapnic buffering
Anaerobic metabolism increses co2 production
Buffering is compensation for rising co2 (decresing pH)
increasing ventilation eliminates CO2 and helps buffer drop in pH
Power vs capacity
at the start of exercise all three systems are in use and depending on what intensity you are at determines which system we mainly target
energy system power vs capacity
alactic 0-3 8-12
lactic is 15-30 and 45-120
aerobic is 3 minutes - hours
Alactic system
small storage of ATP phosphocreatine system can rapidly supply ATP to working muscle with no lactate or pH changes
depletion of PCr sets the limit on the system
drop in output as a result of this and creatine and ADP signal shift in primary energy source
Anaerobic glycolysis
produces slightly more ATP but at a lesser rate than the alactic system where there are fast and slow pathways
forms lactate to assist in ATP production
pH change sets the limit to the system, which is influenced by buffering capacity
Considerations of the anaerobic system
Duration - must encompass the time as which peak power or total capaicty of the pathway occurs
Intensity - explosive vs maximal vs supramaximal all out from onset or a preset nearmax or supramax intensity
Resistance - relative percent body mass and absolute kp percent grade speed
Ergometry - primary choise ability to accurately calculate power output specifically
tester control - restes state of the individual ATPpc stores glycogen absens of DOMS , motivation, ergometry or mode of exercise, time of day and the protocol like resistence setting speed and grade
Biological factors - tolerance of pain and buffering capacity, muscle fibre type metabolism and size of the recruitment fitness level and age and gender
Anaerobic alactic for power what test do we use issues of it and any modification
Margaria kalamen test 20 feet running start asending 3 steps at a time with a 1.05 meter vertical power calulated from kg height traveled and time of travel
there are issies with timing need standard and accurance measure of strairs and there is also a modification for 2 steps at a time
Wingate anaeorbic power test
all out pedalling high resistence setting
trained uses a .095 active .085 and sedentary uses a .075 conversion for finding resistence per kg
peak power is reached within the first 5 seconds on the test
What is the test for Anaerobic alactic capacity
cycle ergometry quebex 10 sec test which is 2 trials of 10 sec at resistent of .090 of body weight use highest total output total power achives during first 10 sec of windgate
Anaerobic glycolysis power
peak glycolytic power output occurs between alatic and aerobic power undergraph in 30 sec
Anaerobic glycolytic capacity three tests
Total PO during a 90 sec modified wingate test
can also use the cunninham faulkner test which is conducted on a treadmill at 8 mph 20 percent grade depending on previoulsy determined aerobic fitness
times test starts when the subject begins to run and stops when they touch handrails
also the boscoe 60s vertical jump test which is repetitive jump using force mat to measure power based on total flight time or height and can be modfied to a 15 sec test but data woul dbe more towards a ATPpc system
Modification for upper body power and capacity
Cycle ergometer protocol can be modified for upper body testing useing the same 30 sec protocol different resistence seting .06 for men and .05 resistence per kg for women
Rowing - optimal resistence varied depending on gender and if heavy or light weight rower
on graph of wingate what look for and know
know where the alactic power and capacity it know where the glycolytic power and capacity it
Fatiugability
Fatiuge index - usually calculated or expressed as a percent drop in PO and indicated a loss of muscular performance due to various fatiuge factors
Depletion of the ATp - pc system accumulation of h and ca buffering capacity tolerance to pain and cenetral command
Assessing ftaiuge wingate
Fatiuge indec of wingate
fi peak - low divided by peak times 100
Anaerobic feild testing ( think specific tests for specific sports how to monitor
uses sport specific testing ie runners on a track and hockey players on the ice all out repetitive tasks
skating - 12 tomes 60 feet measures time in seconds
FIFA refs 6 times 40 meters less than 130 rest in between and less than 6.2 seconds for all reps
running one - 6 times 35 on track 10 sec rest record time for all sprints and can also be used to calauclate power
Considerations these feild tests
timing systems vs stop watch
start surface, shows and enviromental conditions
coordingation
anaeorbic testing (cool down)
cool down shoul dbe for a minimum of 5 mins of active recovery
if feelling faint lay down with feet iup and shou dassign a buddy t osupervide the cool down
fruit juice
How to measure strength gains (MSk strength and endurance)
Strength is defined as the maxmial amount of force output and endurance is defined by the amount of reps at a given wieght or intensity measured by reps weights dynamically
Definition of MSK assessment
Broad term relting to the interrelationship of strength endurance power balance posture flexibility and how it related to both health and performance
Types of contraction (dynamic)
Concentric, eccentric two types 1Rm and mRM `
1Rm tests def protocol concerns
maxmimum amount of weight that can be voluntarily lifted at once if concentric strength pause musct be included and starting pt standardized
protocol
4 sets
1 8-10 at 50-60
2 3-5 at 70
3 2-3 at 80-90
4 1 RM max if you cna get too up weight until you cant
concerns
- accuracy of the weight
standardized warm up
rebound effect (bounce off chest)
number of lead up sets to avoid fatiuge
ROM joint angle posture grip strength time of day
Valid and reliable but not recommended for certain untraine dpopulations and it is expressed as amount of weight relative to body mass
if you train on one thing stest on the same things
Mrm tests example protocol estimating 1RM from it
Alternative to 1RM testing
Exaple protocol is 3 sets
1 10 at 50 8 at 60-70
6-10 at 80 if too light stop before completion and increse
Estimating 1RM from it works best with single joint movements like a bi curl but here is basic movements
2 reps - 95 percent
6 reps you are at 85 % and 10 reps you are at 75%
Isometric (strength concerns )
performed at certain joint angle no movemnt
measures the max amount of muscle force with no moveemnt can use things like cable tensioometers isokinestic dynamometers and handgrip dynamometer
considered by some to bet the gold standard technique for strength measurement
Concerns
body positioning and movement pattern like stability
joint angle may need to determine a isometeric strength curve think like bottom vs top o fbench press difference in strength
avoidance of jerking by gradually incresing tension development
hold contraction for up to 3 second to allow all motor units to kick in
Handgrip dynamometer
Used by CPT moderate correlation with upper body strength in large populations identifys those at risk for physical disability related to low muscle strength
cut off is 21kg combined and individuals with this score are 8x more likely to develop muscular strength disabilities good indicator of high and low levels of health status
Cable tensiometry
Incresing force on cable depresses the riser over which the cable passes through deflects the pointer and indicates a strength score
measures the muscle force in a static or isometric muscle action that elicits little or no change in the muscles external length
Dynamometry how does the machine work
the external force applied to a dynamiter compresses a steel spring and moves the pointer, the force required to move the pointer a given distance determines applied external forces
Isokinetic def dynamoters and considerations
-Dynamoetrs uses a fixed speed of single joint movement
keeps velocity static to isolate change in strength across ROM useful for identifying sticking points which are pints in whcih joints are at their weakest angle
concentric force will decrese with an increse in velocity
max power usually occurs at 1/3 max velcoity and 1/3 max force
eccentric contractions generate the most force
allows isolated single joint testing multiple joint etsting is difficult
controles velocity up to 400 degrees a second but can be set to 0 for isometric contractions
COnsiderations - expensive, needs callibration acording to manufacturer
suseptible ot learning so need expieirience with the machine
Strength testing in older adults including the 2 tests
Decline in strength begins at age 45-50 at rate of 12-15 percent per deande with 25-40 percent loss by 6-7 th decade
large proportion of the decresed strength in old age is due to muscle atrophy with women having a higher percent loss of strength than men so you train to prevent sarcopenia
30 sec arm curl test upper body strength ADL and the Sit to stand test for lower body strength.
Physiology Archetecture to MSK
Size - cross sectional area thickness of muscle fiber how mnay fibers contributes to force production
length - longer slender muscle more conductive for faster contraction while shoter thicker muscle is for more forceful contractions
volume is length times the CSA
Type - Assessing fiber type via needle biopsy just inow that type 2 are bigger then type 1
Pennation - degree of pennation directly impacts the sarcomere, as fibre number per cross-section of muscle, moreor a given anatomical CSA pennation sacrifice shortening velocity for an increa pennation, more force applied fsed force per volume of muscle
Physiology to MSK history
fatigue - just know going to fail is not always a good thing as it leads to being able to complete fewer reps on subsequent tests unless properly rested
PAP - short term increse in strength following a conditioning contraction lots of factors to this as it doesnt take into account muscle warmth warm ups of ondiividuals or other muscle conrtactions from the sport itself
Physiologiy of MSK Joint position
Know that depending on the joint position of the movement, the amount of force that can be produced can be different because of the mechanical position of the joint and the length of the muscle, like ankles and vales, that lift the entire body vs fingertips
Physiology of MSK contraction types
Con Ecc iso
know that eccentric contraction can handle a lot more weight
Max force - know the faster the contraction, the less force being produced think like 1 rm benchhe bench, and if you fal the bench and are resisting the weight from falling on your head, then there is even more force b vs racket swing more force on teing produced eccentrically
Physiology of MSK Neural drive
Motor units - single alpha neuron and all fibers it innervates
motor pool - all the alpha motor neaurons that innervate one muscle
S FR then FF slow gets recruited first, and fine movements always have a lower ratio of neurons to fibres
Muscular endurance MVC ME
maximal volunatry contraction recruit as many motor units as possible to generate as much force as possible
ME muscular endurance is the ability to do a number of reps or time at a given intensity to an endpoint
Assessment of ME (give an example) what is the thing called for it
How long can you grip at 75% of your max isometric force
Rohmerts curve - essentially just the more type 2 fibres that are being recruited, the less endurance you will have MVC lots of force and no endurance - to assess this, lots of lower-end contractions can tell us the threshold for the endurance at a given intensity
Tests of ME 2 types
submax Me tests - start below maxmial intensity continues to a predetermined limit like teh sorensen back extension like how mnay times can you do it for how much in a time period or a modified sorenson of 180 seconds
Maximal - start at maximal voluntary intensity from the outset and continues to a limit or fatiuge threshold ie time from 100 to 60 % MVC
Test criteria of ME
Generally short term tests that isolate a specific muscle or muscle group the starting pt varies between submax or all out and the end pt varies from time to exhaustion, a preset number or a time to drop off a percent max
also usually use a timing or temp called a metronome
3 factors of ME
Muscular fatiuge
- Limb occlusion - essetially just when a muscle conrtacts so hard that it pushes blood out of the muscle and prevents blood from coming back in occurs around 80% of MVC
Substrate utilzation like muscle glycogen
Buffering capacity of muscle and other metabolic factors metabolic accumulation like Ca cycling
fiber types
Centeral and peripheral neural fatiuge factors
- neural transmission issues
tolerance to fatiuge
motivation and feedback
Protocol restrictions
- selected time metronome setting
limb position
selected percent of max
Test modes Weights
Using free weights or machine at a particular percent of 1RM can be controlled for timing or tempo involves strength when less than 10 reps and endurance when more than 20
Test modes weights mRM as percent BM
using a percent of individuals body mass to determine the initial load for a ME mRM test
Test mode - isokinetic endurance
Velocity - 180 degress second but depends on joint action
maximal effort as hard to control submax on isokinetic dynamoter
endpt is the time or number of contractions to a 50 percent drop in peak torque or volitional exhaustion
Test mode - dynamic
Pull ups - how many can you do in a row lots of protocols its an assessment of upper body endurance where hand placement is important depth is important foot placement is important age is important and timing in terms of end criteria likemax compled total or in a sec tim or a controlled pace no metronome in CCEP protocol but it is the most reliable way to perform these tests
Abdominal endurance
- body pos placement of arms, feet ROM, all important controlling of the rate of reps depending on if it sub max or max, usually 1 to 1 about 25 in 60 secs clear end criteria - like crunch or sit-ups there is a long history of doing it important for health and fitness sport occupations ADLs and associations with low back fitness as they stabilize trunk and spine
Test mode - occupational
Just know things like depending on occupation might have different valeues for what you need to pass exam like airmen test needs 75 across all tests and mjst meet the standards for each individual test
sandbag lists lots of debate as the same moves and can be different grips for each individual so how reliable or valid is it
Muscular power
The rate of doing physical work in a specific mechanical situation F times V and ATP pc system is a rate, not an amount and the ability to generate force as quickly as possible. Force can be improved by strength, and velocity can be improved by doing fast movements
Importance of power
the ability to express high rates of force development is often related to an athletes overall strength levels and ability to express high power outputs
opportunity to develop max force is not always possible as majoirty of athleteic movements occur within .3 seconds some sports you are able to tho
it also takes time to achieve genuine maximal output, about 250 ms to reach peak force production in muscle sprinting occurs at 100 ms, and ACL ruptures occur 50 ms after landing, so this is why shit happens
Maximal force and peak power when does it occur
Maximal force occurs during isometric movement while peak power occurs at an optimum high velocity there is also a sweet spot that is usually considered 1/3 peak velocty and 1/3 peak frce
Importance of power for athletic performance
maximum power is a major determinant of success in sports requiring a high velocity of the body or object like cycling jump height etc
importance of power for health
level of power is required for mobility everyday tasks independent living and PA
Gold standard of testing for muscular power
often expensive dont always capture the range of actual human muscualr power movement like force plates load linear placement transducers goniometers and kinematic analysis
less expensive more practise devices like vertec jump tests jumpmats or even an app can be better
Muscular power tests - jump power
Measures jump height converted to power units and are a power test as it is performed at maximum velocity and requires moving body against gravity there is a caveat saying if body mass alone is enough of a load to achieve maximal power
there is lots of machines wall jump jump mats vertex and lots of protocols from one to 2 legs
vertical height and weight entered into different equasions and plotted Ensure to get BM sayers equasion questions validty but it is reliable
Speed
The time taken to covery a certain distance
does not take into acount momentum or mass
usually but not always in a straight line
Quantitaive approahc to speed
Timing is arguably the most important aspect how are you timing it video analysis takes long time hand stopwatch easy simple but not reliable bc of reaction time
laser or electornic is best but expensive
Breaking down sprint
Start - reaction time balance quickness
Acceleration - initial rapid change in velocity
max velocity - for elite sprinters is reached in 70-80 m
usually reported in sport as average velocity
Assessing speed think like considerations and sweet spot
Lots of differnt things to consider that affect speefd ie fatiugability , time it takes to get to peak what is there peak lots that go into deciding who is the fastest
Overall, for the normal and athletic population, the point has been found of 40 meters is the sweet spot
Assessing speed - 40 meter dash
most famous assessment of speed
NFL protocl 3 point stance self timed legal cleats on turf
Assessing speed - sport specificty
Think like baseball left vs right-hand hitters, and their follow-through takes more time to turn and run, so their time is affected
Flying sprint tests
More accurate measure set up is the same but there is a run in zone which you should be at max velocity by the time you get to the run on zone
this has potential to be influenced by fatiugability and deceleration for the alactic system however
Why test speed
Always have to ask that question: why is acceleration important why is max speed important to the group you are testing, i.e. sprinter vs soccer player? Vmax after 90 minutes of a game will be less, so should you test when they are fresh
Speed considerations
Type of surface
Foot wear
stance
weather 2mph wind legal alooted but also rain water mud etc
rest intervals should be about 1 min every 10m ran
reactive vs self start reactive will always be slower
Agility
abulity to acelerate deccelerate and change direction quickly while maintaining good body control
related to dynamic balance and includes whole-body coordination
it is a component of most sports and directly rklated to sport performance as sports are rarely ever in a straight line it is tested with dynamic feild tests
what is coordination
Movement that is well timed smooth and efficient with respect to a intended goal
Factors of agility
Cognitive - decision making speed and accuracy
Physical - actual speed, but also like your strength of ab and leg muscles
technical - your foot placement and posture
Agility tests
5-10-5 - run five turns, run ten turns, run 5 - pro agility test easy and can be adapted for like puck or ball travel
t test - forward shuffle shuffle shuffle back shuffle - moderate difficulty four changes of direction always face forward
Illinios agility test - Lie on front 10 meter run then turn run 10 meter then weave through cones there and back then run 10 meter then turn then run 10 meter hard difficulty
Can also be developed for specific jobs like teh alberta police readiness exam
tire run test - high knees quick as can
also does not always need to incorporate running
Hexagon agility test - assesses just footwork two feet in two out around circle 3 times both counter and clockwise
3 aspects of agility tests
length of time - ideally short maximal think alactic power capacity ti glycolytic power time frame could be longer depending on demands tho
Modality - movements should match the demands of the sport and activity also like a time motion analyisis
Specificty - to the sport may need to readjust scoring or timing in some cases
Agility tests in closed vs open enviroments
Open skills are performed in a dynamic and changing enviroment while closed are in a controlled enviroment
most agility tests are considered closed and most sporting envoroments considered open with unpredictable swim so may be why results dont transfer best to bring an element of instability or open envirment to the tests
Agility - ADLS
Can also be very important for everyday risk avoidance like fall risks ie the timed up and go test older individuals but you get up go 10 feet come back and sit cutoff is 15seconds for fall risk
Dexterity
related to the coordinated hand movements like the box blocl test - move as many blocks as you can from one side to other in 60 seconds gross movement or the purdue peg board place as many pegs as possible considered fine movement in 30 secs
Reaction time
how quick can you resopnd to initiate a movement IAAF says that anything under .1ms is a false start as it is considered processing time no one should be able to get faster than that
in many sports, reaction time and hand-eye coordination are closely related it is also an important part of agility
Reaction time test
1 meter long ruler edge of table hand at the 0 point drop ruler see where you catch do test 10 times average it out
but also there are just many different ways to mewasure reaction time and things that may affect it lieke for example fine vs gross moveemnt or the complxity of the movement as it needs to go through more pathways or even just hearing or sight impairments
reaction time speed and agility are all common components of performance related tasks (sports
Flexibility who is it important for can it prevent injury
ability of a joint or series of joints to move through a ROM without injury, various sports occupations ADls ROM from aging and rehab, intuitively it makes sense that flexibility can prevent injury but research wise you cnat and it is very difficult to prove
Static flexibility
Ability to move thorugh a ROM and maintain that limit
its safe low injury risk and low energy
practical to assess and standardized
dynamic flexibility
Ability to move through a ROM quickly depending on the resistance of the joint to the movement saftey is questionaly ROM can be forced higher energy demand difficult to standardize but more realistic in terms of health and exercise
Factors influencing flexibility Unmodifiable
structure of the joint capsule interferenace between articulating surfaces ie bones 47%
also difficult to modify the joint position like the shape of joint socket
Modifiable factors influencing flexibility
Soft tissue around joints like muscles and facia, about 41%
tendons and ligaments 10 %
skin 2%
possible to alter soft tissues to change flexibility deliberately or due to damage/injury
age - generally flexibility decreses with age elastcity of soft tissues decreses and levels of arthritis increse
body type - excessive muscle mass and body fat can influence flexibility but this does not mean body builders or obese indviduals arnt flexible
gender - generally are more flexible due to anatomical differences in pelvis hormones, but men may have greater ROM in hip extension and spinal flexion, so it is somewhat joint-specific
Contractures
Muscle ligaments and joint capsules subject to it due to chronic immobilization or shortening of a joint spasticity such that soft tissues loses its elasticity and remain permenently shortening think like after being in a cast for a long time
Testing flexibility - direct methods
Equipment used to measure ROM by angular displacement from external reference like leighton flexometer most common and convinient
- Inclinometer - gravity dependent device that is hand held of pre determined body parts and can meaasure ROM in degrees clinically convenient
Goniometer - device that uses a 360 dial to measure ROM good validity and reliability but can be inflenced by difficulties in locating the joint center and maintaining position
isokinetic dynamoters - provide isolated joint ROM and can accurately measure dynamic flexibility
Testing flexibility indirect methods
involve the linear measurement of distances between segments or from an external object
usually involves distance measured by a tape measures as opposes to ROM in degrees and very practical reliable but validity is questionaly
Modified sit and reach - measures horozontal displacement in cm during forward flexion standardized and attempts to reduce the bias due to people with limb length differences and meaasured to nearest .5cm
Sack saver sit and reach - sit and reach on bench or chair performed one leg at a time to prtect back
apleys scratch test - behind back scrtach touch arms
Posture
how an individual positions their body with respect to the enviroment (standing sitting etc
ability to predict detect and encode any change in body position select and adapt a response and execute the resopnse within the biomechanical constraints of the body or physical restraints of the enviroment
Involves info from the vestibular ear and somatosensory receptors in muscles, joints, and skin, which are systems for initial muscle corrections
Factors affecting posture
Self initiated motion like lifting
response to externally applied forces like being hit in a sport or walking in the wind
fatiuge and reconditioning
age - some changes in posture are a result of structural changes in the body that are the normal process of aging
injury and extent of rehab
disease like neruological disorders
Measures of posture
Visual rating diagrams - essentially just standing and analysing the posture comparing it to a printed diagram and seeing what changes there are… not very good nowadays an app an tell us everythign we need to know
Dynamic posturography - assesses the status of the vestibular visual and somatosensory components of the postural control system - requires a sophisticated computer-controlled force platform - limitations tho are that it’s expensive and timely and may not replicate real-world applications
Interpretations for posture analysis
certified ergonomis usually an OT PT or kinesiologietss with further training and certification can make corrections and prescriptions
referal to a physician physio or chiro
validity and reliability are moderate since most tests are typically subjecting indirect measures
Balance
has a strong influence by posture but also an important independent measure
- static while standing sitting in ons spot and dynamic assessed during movement
also influenced by similar physiological mechanisms as dynamic posture
Tests of balance (direct) what do they require
Direct tests require sophisticated lab equipment and vary in nature, posturography platforms control sensors emgs, etc
Indirect tests of balance
One leg stance test - strict termination criteria eyes open and eyes closed best single leg time for both
- Static balance test - balances on one foot for total time up to 60s seconds performed with eyes open or closed
- balance error scoring system - clinical test used to assess concussion in athletes singl eleg stance is with non dominant leg and simple counting of the number of errors made while balancing ie eyes open hand come off hips foot comes down
using a variety of stability platforms and tests are time sto a max of 30 seconds
Star excursion balance test - requires balancing on one leg reaching with opposite in 8 different directions reach distance is the performing variable, and it is sensitive to functional deficits in ankle ACL patellofemoral pain and fatiuge
Other tests of balance
Lots of balance tests like the wobble board or body stance like teh stork stance test
simple and easy to do with applications to sport and performance
important to assess in older adults as it may help determine potential risk for falls validity and reliability are variable
Order of assessment
0 Each assessment and test can influence the outcome of subsequent tests
COnsiderations of order of assesment
Recovery time and fatiuge with respoect to the energy system
facilitation effect
psychological prep (max testing)
fitness levels (novice elite)
practicality and logic
Order of assessments numbered
1 Perform questionaires health screening history bp HR and risk assessments
2 perform anthropometrics and body comp
3. any other indirect tests like posture baalnce flexibility etc
4 if submaximal aerobic test perform now if maximal do at the end
5 anaerobic tests
6 MSK tests arranges to allow the greatest amount of recovery of each muscle as possible alternating between upper and lower body is posisble
Prior tests should not negatively influence the subsequent tetsts
Core values of APA how do we assess
Connection collaboration leadership mebodied ways of knowing
level of impairment secondary conditions meds cognitive impairments orthostatic hypotension allergies sezures etc
Impairment vs disbaility
Impairment - physiological difference temp or perm like loss of limb somethign that exists regardless of conditions or envirment
Disability - socially constructed - any restriction to perform an activity caused by impairment
Three key takeaways for APA
APA is for everyone
Uses adaptation/modification
Based on strengths
3 Barriers to APA
Physical - like physcial envirment layout of the place also like if there is stairs room to move etc
social
psychological
Normative vs criterion assessments in APA
Norm - standardized protocol norms to comapre to
Criterion-task analysis active ROM is used to determine if exercise is suitable for limited norms and results are relative to individuals with the disability
AFR - Adult fitness recreation
initial screeing goal exercise history how we can help clearance same as normal active ROM determine shoulder mobility Cardiovascular tests find suitable form of exercise
also differnces with heart rate if they are on meds like beta blockers spinal cord injures have higher resting 120-130 developmental disabilities have 8-20 percent lower - MSK testing grip strenth is a big one same shit as normal like reps in reserve reps weight goals etc
Full vs condensed asssessments
Full - useful when indviudal is using program for gym access or community
condensed 0 best utilized with programming that will have regular followups
FES - functional electrical stim
Pre screen shoulder issues muscle sensation clearance
Para athletes
Not many standardixzed assessments - cooper test three hop test
Other assessment protocols for APA
Arm ergometer modified arm wingate six-12 min push test
MSK assessment - handgrip RM med ball throw pushup or cul tests
Help positive approach for APA
did they ask for help did you have good intenstions when asking did you ask and did they respond
Why certify yourself
Biggest thing is that it allows you to get insurance recognition and credibility and its also afforable
What does certifications allow you to do
Screen interview consult individualized exercise monitor progress nutional info and screeen safe enviroments
Why is a group exercise cert good
Really good buisness model in demand and fun
Who is the market for certifications for
Millenials older adults community building mental helath goals means for educated and meaninful exercise professionals
