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KIN 335 > Lecture 4 > Flashcards

Lecture 4 Flashcards

1
Q

PA:

A

activity requiring physical exertion

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2
Q

What is the purpose of PA?

A

may or may not be to sustain or improve health and/or fitness

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3
Q

What are the 4 types of PA?

A
  • locomotion
  • ADLs
  • occupation
  • exercise
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4
Q

Exercise:

A

a type of PA

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5
Q

What is the purpose of exercise?

A

sustain or improve health and/or fitness

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6
Q

Generic PA alone may not be sufficient to…

A
  • sustain health

- restore health

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7
Q

Name 3 roles of exercise.

A
  • identify aspects of health requiring training
  • select appropriate exercises to target those aspects of health
  • determine training parameters required to elicit adaptation
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8
Q

Progressive overload:

A

training adaptations are elicited by exceeding the normal loading on physiologic systems (threshold for adaptation)

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9
Q

Overload is induced by…

A

manipulating frequency, volume, and intensity

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10
Q

SAID:

A
  • specific adaptations to imposed demand
  • physiologic adaptations are specific to the overload imposed
  • appropriate adaptations are elicited by selecting the correct exercise mode(s)
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11
Q

If your client’s goal is to improve hip and lumbar spine bone mineral density, how would we do this? Give exercise modes and optimal and non optimal exercises.

A
  • how: axial loading of vertebrae, pelvis, and femur
  • modes: resistance training
  • optimal: squat, lunge, leg press, deadlift
  • non-optimal: leg extension, back extension, bench press
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12
Q

If your client’s goal is to improve ability to cycle to work through river valley, how would we do this with CV fitness?

A
  • modes: aerobic exercise
  • optimal: cycling, running, rowing
  • non-optimal: weight training, flexibility
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13
Q

If your client’s goal is to improve ability to cycle to work through river valley, how would we do this with local muscular endurance (quads)?

A
  • modes: anaerobic exercise, resistance training
  • optimal: cycling (sprinting), stair running, squat
  • non optimal: running
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14
Q

In order to assess health related physical fitness, we need to identify _____ necessary to ____, _____ or _____ health.

A
  • physical fitness components

- sustain, restore, improve

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15
Q

What are the general categories of physical fitness components?

A
  • cardiovascular
  • musculoskeletal/orthopaedic
  • neurological (for older adults)
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16
Q

How does CV endurance play a role in running/jogging?

A
  • use primarily aerobic metabolism for running

- prevents fatigue

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17
Q

How does body composition play a role in running/jogging?

A
  • excess body fat increases metabolic and muscular effort

- insufficient muscle mass increases muscular effort

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18
Q

How does muscular strength play a role in running/jogging?

A

low muscle strength increases muscular effort

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19
Q

How does muscular endurance play a role in running/jogging?

A

low muscular endurance results in fatigue

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20
Q

How does flexibility play a role in running/jogging?

A

poor flexibility impairs running technique

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21
Q

What are the 4 modes of exercise?

A
  • cardiorespiratory (aerobic/anaerobic metabolic)
  • resistance training
  • flexibility
  • neuromotor
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22
Q

Does PA exceed progressive overload?

A

may or may not

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23
Q

Exercise ______ exceeds normal loading.

A

intentionally

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24
Q

Exercise programming (dose) is individualized to…

A

elicit optimal response

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25
Q

How do we manipulate exercise dose?

A

FITT principle

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26
Q

FITT:

A
  • frequency
  • intensity
  • time/volume
  • type of exercise
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27
Q

ACSM guidelines are _______-based recommendations.

A

scientific evidence

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28
Q

ACSM recommendations focus on _____.

A

exercise

29
Q

ACSM guide development of ______ _____ _____ for healthy adults.

A

individualized exercise programs

30
Q

ACSM guidelines are intended for adults whose goal is to…

A

improve physical fitness and health

31
Q

ACSM guidelines say adult _____ in competitive sports can benefit from ….

A
  • athletes

- advanced training techniques

32
Q

ACSM exercise guidelines ____ from PA guidelines.

A

differ

33
Q

______ and _____ is vital for the health of adults.

A
  • engaging in regular exercise

- reducing sedentary

34
Q

Reversibility of training effects:

A

training-induced adaptations are reversed to varying degrees over time upon cessation of regular exercise

35
Q

Heterogeneity of response:

A

there is considerable variability in individual responses to a standard dose of exercise

36
Q

_____ and ____ exercise training is recommended to improve physical fitness and health.

A
  • cardiorespiratory

- resistance

37
Q

Flexibility exercises improve and maintain…

A

joint ROM

38
Q

Neuromotor exercises are _____ activities can improve or maintain ____ _____, and ____ ____ in older persons.

A
  • multifaceted
  • physical function
  • reduce falls
39
Q

Cardiorespiratory exercise ACSM recommendations type:

A
  • regular, purposeful exercise
  • involves major muscle groups
  • continuous and rhythmic in nature
40
Q

Cardiorespiratory exercise ACSM recommendations time/volume:

A
  • 30-60 min/day moderate
  • 20-60 min/day vigorous
  • combination of moderate and vigorous
41
Q

Cardiorespiratory exercise ACSM recommendations intensity:

A

moderate and/or vigorous intensity

42
Q

Cardiorespiratory exercise ACSM recommendations frequency:

A
  • more than or equal to 5 days/week moderate
  • more than or equal to 3 days/week vigorous
  • more than or equal to 3-5 days/week combination of moderate and vigorous
43
Q

ACSM recommendations say CR exercise may be performed how?

A
  • in 1 continuous session or multiple sessions of at least 10 min
  • interval training may be effective
44
Q

MET =

A

metabolic equivalent (measure of intensity)

45
Q

1 MET =

A

resting metabolic rate

46
Q

Moderate intensity MET =

A
  • 4-5.9 MET

- 600-1200 METmin/week

47
Q

Heavy intensity MET =

A
  • 6-7.9 MET

- 540-675 METmin/week

48
Q

Resistance training ACSM recommendations type:

A

resistance exercises using each major muscle group

49
Q

Resistance training ACSM recommendations time/volume:

A
  • strength: 2-4 sets of 8-12 reps

- endurance: 2-4 sets of 15-20 reps

50
Q

Resistance training ACSM recommendations intensity:

A
  • strength novice: 60-70% 1RM
  • strength experienced: 80% 1RM
  • endurance: < 50% 1RM
51
Q

Resistance training ACSM recommendations frequency:

A

major muscle groups trained 2-3 days/week

52
Q

Rest intervals between sets of exercise ACSM resistance training:

A

2-3 minutes

53
Q

Flexibility ACSM recommendations type:

A
  • series of flexibility exercises for each major muscle-tendon units
  • static, dynamic, ballistic, and/or PNF
54
Q

Flexibility ACSM recommendations time/volume:

A

30-60s total stretching time for each flexibility exercise

55
Q

Flexibility ACSM recommendations intensity:

A

stretch to point of feeling tightness or slight discomfort

56
Q

Flexibility ACSM recommendations frequency:

A

more than or equal to 2-3 days per week

57
Q

According to ACSM recommendations, flexibility training is most effective when…

A

muscle is warmed through light activity or passively (ie. moist heat, hot baths)

58
Q

Neuromotor ACSM recommendations type:

A
  • motor skills (balance, agility, coordination, gait)

- proprioceptive exercises (eg. tai chi, yoga)

59
Q

Neuromotor ACSM recommendations time/volume:

A
  • optimal volume is not known

- more than or equal to 20-30 min/day may be needed

60
Q

Neuromotor ACSM recommendations intensity:

A

effective intensity has not been determined

61
Q

Neuromotor ACSM recommendations frequency:

A

more than or equal to 2-3 days/week

62
Q

According to ACSM recommendations, neuromotor exercises may maintain or improve _____ _____ in older adults.

A
  • physical function

- effectiveness in younger and middle-aged has not been established

63
Q

What are guidelines (5 things)?

A
  • scientific evidence
  • grading scale for evaluating the quality of evidence
  • authors are experts
  • recommendations
  • target population in mind
64
Q

What are the 4 levels of evidence?

A

ABCD

65
Q

What is level A evidence?

A
  • many control trials in population from which the recommendation is made
  • these are interventions or RCT
66
Q

What is level B evidence?

A
  • few randomized control trials

- can be inconsistent or trials were done in other populations, then applied

67
Q

What is level C evidence?

A
  • uncontrolled trials (no hypothesis)
  • nonrandomized
  • or observational
68
Q

What is level D evidence?

A

expert judgement including clinical experience

KIN 335 (16 decks)

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