Kin 311 Mid Term 2

Question 1

Diabetes and metabolic disorders

Answer 1

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

Question 2

glucose measurement

Answer 2

Important for the diagnosis of diabetes
important for the monitoring of glucose at rest during and following exercise

Question 3

Capillary glucose sampling normative values

Answer 3

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

Question 4

Capillary sampling according to WHO

Answer 4

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

Question 5

Glucose tolerance test

Answer 5

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

Question 6

Glycated hemoglobin

Answer 6

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

Question 7

Advantages and disadvantages of diagnostic tests for diabetes

Answer 7

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

Question 8

WHy do we measure PA levels

Answer 8

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

Question 9

Measuring energy expensiture

Answer 9

PA - bodily movement generated by skeletal muscles resulting in energy expenditure ie heat production

Question 10

What are the 2 enegry expenditure divisions

Answer 10

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

Question 11

Metabolic cart

Answer 11

Measure oxygen used and taken up

Question 12

Metabolic chamber

Answer 12

you live in it and it measures heat energy what is produced can measure over logn periods of time

Question 13

Doubly labelled water technique

Answer 13

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

Question 14

Classifying energy expendtiture (MET)

Answer 14

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

Question 15

Physcial inactivity

Answer 15

An insuffiencent PA level to meet present PA recommendations

Question 16

Sitting

Answer 16

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

Question 17

lying

Answer 17

being in a horozontal position on a supporting surface

Question 18

standing

Answer 18

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

Question 19

Sedentary behavior

Answer 19

any WAKING behavior charectirsed by a EE of less tha 1.5 mets while in a sitting reclining or lying position STANDING NOT INCLUDED

Question 20

Moveent behaviors not mutally exclusive

Answer 20

you cna be active and sedentary at the same time the best way to mitigate thigs is by minimiznng sedentary behaviors

Question 21

Weekend warriors

Answer 21

Essentially just says it doesnt matter how you get the minutes in as ling as you are getting all the required minutes in

Question 22

Nethods for assessing PA in activity (PA questionairs pros cons and what are some good ones (International PA 1

Answer 22

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

Question 23

Subjective assessment method - Pedometer how does it work pros cons what is better

Answer 23

• 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

Question 24

Acceloerometer how does it wirk pros cons give example of one

Answer 24

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

Question 25

Heart rate monitors

Answer 25

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

Question 26

Other devices

Answer 26

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

Question 27

General PA guidelines

Answer 27

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

Question 28

What can vo2 predict

Answer 28

extreame predictor of all cause morbidity and mortality

Question 29

First ever lab exercise test

Answer 29

Measured. the incresed consumption of vital air sustained during sustained exercise

Question 30

vo2max was introduced 1923 - 1925 what did it demonstrate e

Answer 30

oxygen uptake increses linearly with running speed but eventually reaches a maximym which no effort can drive it further up

Question 31

vo2 max

Answer 31

important for performing in aerobic sports preduct sucess in ensurance sports indicate the baility to recovery from tasks

Question 32

Assessing aeorbic power

Answer 32

gold standard vo2max test defined by the fick equasion which is cardiac output hr times SV times AVo2 difference

Question 33

Absolute vs relative vo2 what is limitation of it

Answer 33

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

Question 35

How are vo2 max tests given what do you increse and what are modifications

Answer 35

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

Question 36

what are end of vo2test criteria

Answer 36

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

Question 37

what are contraindications to vo2

Answer 37

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)

Question 38

Peak vs max vo2

Answer 38

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

Question 39

how can we check is the test data is valid

Answer 39

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

Question 40

Variability in vo2max testing

Answer 40

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

Question 41

vo2max in feild

Answer 41

used to be in a car beside individual big bag collecting air at altitude now we have masks that have gas analysers in them

Question 42

What to do if no metabolic cart

Answer 42

many things can be used to preduct vo2max max or submax formula to provide predicted max or peak

Question 43

Indirect maximal tests for vo2 max

Answer 43

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

Question 44

other maximal indirect tests

Answer 44

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

Question 45

Indirect submax tests for vo2

Answer 45

mCAFT
YMCA
AStrand
PWN
ACSM
Ebelling
Rockport

Question 46

Why use preductive submax vo2

Answer 46

Safe avoids max cardiovascular stress
inexpesnsive less equipment less expertise
mass testing
duration shotrer than max

Question 47

Submax test for preduicting vo2max - what is based on

Answer 47

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

Question 48

Predicting vo2ax by graphing

Answer 48

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

Question 49

Ebbeling treadmill test

Answer 49

Lots of assumptions uses only one stage uses HR speed speed times age age to dertmine vo2 max from test

Question 50

Rockport 1 mile walk

Answer 50

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

Question 51

General protocol for measuring vo2 for submax tests and what is critical competency

Answer 51

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

Question 52

Limitations to submax tests

Answer 52

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

Question 53

other aerobic assessments (stress tests) and the incremental exercise protocol

Answer 53

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

Question 54

why do we use exercise fro aerobic asessments rather than drigs or meds

Answer 54

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

Question 55

Why use stress tests

Answer 55

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

Question 56

Aerobic capacity def how its measured

Answer 56

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

Question 57

Why measure aerobic capacity

Answer 57

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

Question 58

Aerobic capacity testing (boulay method what is the rationale behind it

Answer 58

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

Question 59

What are limitations of the boulay aerobic capacity test

Answer 59

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

Question 60

Assessment of the Anaerobic trheshold

Answer 60

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

Question 61

Lactate threshold

Answer 61

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

Question 62

Maximal lactate steady state

Answer 62

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

Question 62

Single lactate trheshold determination (graphical analysis

Answer 62

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

Question 63

Ventilatory threshold

Answer 63

Graded to near max 2-3 mins

Question 64

vent threshold analysis ways

Answer 64

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

Question 65

Field testing anaerobic threshold

Answer 65

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

Question 66

PWC 170 test

Answer 66

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

Question 67

submax ensurance test of aerobic capacity limitations

Answer 67

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

Question 68

does Anaerobic threshold actually indicate aerobic capacity

Answer 68

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

Question 69

Lactate vs vent threshold and what is isocapnic buffering

Answer 69

Anaerobic metabolism increses co2 production
Buffering is compensation for rising co2 (decresing pH)
increasing ventilation eliminates CO2 and helps buffer drop in pH

Question 70

Power vs capacity

Answer 70

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

Question 71

energy system power vs capacity

Answer 71

alactic 0-3 8-12
lactic is 15-30 and 45-120
aerobic is 3 minutes - hours

Question 72

Alactic system

Answer 72

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

Question 73

Anaerobic glycolysis

Answer 73

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

Question 74

Considerations of the anaerobic system

Answer 74

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

Question 75

Anaerobic alactic for power what test do we use issues of it and any modification

Answer 75

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

Question 76

Wingate anaeorbic power test

Answer 76

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

Question 77

Anaerobic alactic capacity

Answer 77

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

Question 78

Anaerobic glycolysis power

Answer 78

peak glycolytic power output occurs between alatic and aerobic power undergraph in 30 sec

Question 79

Anaerobic glycolytic capacity three tests

Answer 79

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

Question 80

Modification for upper body power and capacity

Answer 80

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

Question 81

on graph of wingate what look for and know

Answer 81

know where the alactic power and capacity it know where the glycolytic power and capacity it

Question 82

Fatiugability

Answer 82

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

Question 83

Assessing ftaiuge

Answer 83

Fatiuge indec of wingate
fi peak - low divided by peak times 100

Question 84

Anaerobic feild testing

Answer 84

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

Question 85

Considerations these feild tests

Answer 85

timing systems vs stop watch
start surface, shows and enviromental conditions
coordingation

Question 86

anaeorbic testing (cool down)

Answer 86

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

Question 87

How to measure strength gains (MSk strength and endurance)

Answer 87

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

Question 88

Definition of MSK assessment

Answer 88

Broad term relting to the interrelationship of strength endurance power balance posture flexibility and how it related to both health and performance

Question 89

Types of contraction (dynamic)

Answer 89

Concentric, eccentric two types 1Rm and mRM `

Question 90

1Rm tests def protocol concerns

Answer 90

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

Question 91

Mrm tests example protocol estimating 1RM from it

Answer 91

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%

Question 92

Isometric (strength concerns )

Answer 92

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

Question 93

Handgrip dynamometer

Answer 93

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

Question 94

Cable tensiometry

Answer 94

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

Question 95

Dynamometry how does the machine work

Answer 95

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

Question 96

Isokinetic def dynamoters and considerations

Answer 96

-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

Question 97

Strength testing in older adults including the 2 tests

Answer 97

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.

Question 98

Physiology Archetecture to MSK

Answer 98

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

Question 99

Physiology to MSK history

Answer 99

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

Question 100

Physiologiy of MSK Joint position

Answer 100

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

Question 101

Physiology of MSK contraction types

Answer 101

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

Question 102

Physiology of MSK Neural drive

Answer 102

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

Question 103

Muscular endurance MVC ME

Answer 103

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

Question 104

Assessment of ME

Answer 104

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

Question 105

Tests of ME 2 types

Answer 105

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

Question 106

Test criteria of ME

Answer 106

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

Question 107

3 factors of ME

Answer 107

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

Question 108

Test modes Weights

Answer 108

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

Question 109

Test modes weights mRM as percent BM

Answer 109

using a percent of individuals body mass to determine the initial load for a ME mRM test

Question 110

Test mode - isokinetic endurance

Answer 110

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

Question 111

Test mode - dynamic

Answer 111

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

Question 112

Test mode - occupational

Answer 112

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

Question 113

Muscular power

Answer 113

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

Question 114

Importance of power

Answer 114

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

Question 115

Maximal force and peak power

Answer 115

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

Question 116

Importance of power for athletic performance

Answer 116

maximum power is a major determinant of success in sports requiring a high velocity of the body or object like cycling jump height etc

Question 117

importance of power for health

Answer 117

level of power is required for mobility everyday tasks independent living and PA

Question 118

Gold standard of testing for muscular power

Answer 118

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

Question 119

Muscular power tests - jump power

Answer 119

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