Mid term 1 Flashcards
SMART GOALS
Specific, Measurable, achiveable, relavent and timely
Causes of dfetah biggest one is
cancer then heart disease then stroke
What is the first step to conditioning methodology and why and what is it determined by
Screening which is the compatibility or ability to run tests done with the PARq plus gives you insight into the risks of exercise
CCEP guidelines for 18-64 and some differences to other ages
sleep 7-9 , 150 mins of activiy per week and no more than 8 hours of sedentary time leads to increased health benefits main differences is that for kids need more sleep less sedentary time and for older adults its about the same except there is more focus on muscle growth
Prevention vs protection
almost impossible to prevent something but you can protect against it so therefore leading causes of death are able to be protected against meaning treatment and strategies can work
what is one of the largest concerns or risk factors for future illnesss
sedentary behaviour
what percent of adults achive the 150 mins of activity per week and wat percent reach the 7500 oer day step count
16 and 52
What is PA and what can be classified as PA
Any activity above baseline measures things like blinking writing it is planned structured and repetitive
What does PA encompass and explain then can things fall into different categories
Exercise which is different from PA as it has a defined purpose of to sustain or improve health, sport occupation locomotion leisure and yes things can fall into different categories ie walking dogs for work can also be considered leisure time
Performance related Physical fitness definition name 4 things and explain how they also relate to health-related physcial fitness
ability to perform muscular work for acceptable performance things like agility reaction time muscular strength endurance coordination speed balance something like balance can be also health related but these are trying to encompass what an average adult feels so less important to health related
Health related physical fitness name 5 components definition also for maximal power explian what to think about
cardiorespiratory, body comp, flexibility, muscular strenhgth endurance power think of power not just like a maximal force but like also doubling your speed of walking is incresing in your muscluar power
Physical inactivity (just know its bad
Exercise is medicine explain why its important
For health and prevention and treatment of chronic disease more needs to be done
exercise prescription (background to excerise medicine) the why
trying to get people to just do a little bit more than their current activity levels as a start and then b which is large muscle groups for 30-40 mins a day
why does it work (exercise as medicine)
its like a drug same type dose frequency duration etc
Okay so first steop is screening what is the second step and what are the main risks
understanding risks for different populations musculoskeletal and cardiovascular events
Conditioning what is it how is it achived name the 3 things do we need to know all
conditioning is a semi perm adapptation to bring something into the desired state of use achived via PA, nutrition which you cant ignore ergogeogic aids like suplements and adjunctive modalities like massage (not much research on this one tho - so for this course focus only on PA
Are exercise and PA different explain
PA encompasses exercise but they are different exercise is activity carried out for a specific purpose of sustaining or improving health and fitness and required physical effort ie generation of force by activated muscles and a disruption of homeostatis concentric isometric eccentric motion
How does disruptiong homeostatsis work? (talk about stimulus patterns) same from person to person?
a single disruption of basline values will ellicit a response but multiple disruptions over 4-6 weeks will result in an adaptation removal of the stimulus however means it goes back to the previous baselines, not the same from person to person athlete will need more than a regular old joe intensity precription is based on individual
How does elliciting adaptations work? here talk about vol and intensity what principle does this lead to?
the mode of training must be enough to disrupt homeostatis so the volume and intensity volume as in reps time sets or speed times time, but volume will depend on intensity as working at 95 percent of your 1RM means you wont be able to do as much volume as you would if you were working at 50 percent of it leads to the FITT principle frequency intensity type time
what is physical training
Planned regimen of appropriate types of exercise with sufficient vol intensity and frequency to elicit change in condition including manipulation of volume intensity and frequency
What are the 3 types of training objectives
health and wellness
body comp or aethetics ie body fat
performance
Developing program 5 things
Assessment and determination of needs and goals of both individual and sport
timeframe
planning training programs modes and methods
monitoring training efficacy and modifying training program as necessary so priorities iwth the training
planned variation of training - this is plan to modify trainng as you go to account for different scedules adaptations work and school
Performance
Action of performaing a task or function not just the athlete performance like opening a pickel jar things like sport performance occupational performance ADL performance etc
ACSM GUIDELINES DOCUMENT Does d level of evidence mean its dogshit
no doe snot make it less valuable information just changecd where its got it from for example there is low levels of evidence for children and older adults as its harder to get ethicds approval for them but that does not mewan the infojmration gathered is less valuable
WHy is sport important (changing times)
Pursuit of excellence and pushing the nvelope think back to spring times in the 90s compared to now and also things like high jump numbers etc… knowledge from this type of activity in sport has been translated to other things in life like for example ACL injuries used to take 9-12 months to heal now it takes less
history yyyyy main study talk progression
Strongmen weightlifting then training professions started to study then resistence exersise for soldiers then athlete sthen adults
Main study now
16 week periodized training program found that all groups have a reducion in pain and disability and an incresed quality in life the more you workout the more it helps not only just athlete training but also as a rehab method
3 trianing princiles
progressive overload (easy yk this)
Specificity adaptation - concept that impose demands so for example a specific exercise you prescribe you can predict whats going to adapt choosing bicep and expecting it to grow
individual variability - everyones response could vbe different to exercise
Kinematics
what is hapening at the joint ie elbow flexion
kinetics
Isometric concentric eccentric how its contracting ie concentric elbow extensors in the up phase of a skull crush
Phases of movement
Backswing phase and then force production phase
What do you stop movent with
opposing contraction ie a throw uses concentric elbow flexors to stop that movemnt you woul duse eccentric elbow flexors
Health traditional why we dont use this anymore
Absense of disease doesnt distinguish between mental social spiritual doesnt quantify how healthy
new definition health (WHO)
health is a state of physical mental and social wellbeing not merely an absense of disease
Physical health what is allostasis and what are the 3 things a healthy organism can do with physiological stress
Maintaining homeostasis through changing conditions
mount protective response
reduce potential for harm, restore equilibrium through adaptation
Health related physcial fitness why are they considered health related
Cardiovascular
body comp
flexibility
muscular fitness ie endurance and strength
consider health reltaed because deterioation of one or more of these components may negfatively influence health, each must be maintained through PA and too little PA results in deterioration exercise may be used to maintain restore or imporve components of physcial fitness
Other related fitness
neuromotor balance agility dexterity
explosiveness power speed and quickness
may also be important for health
Cardiovascular
ability to supply muscles with oxygen and the baility for muscles to utilize oxygen
Aerobic power is the rate of oxy intake and the capcity is how long cna you performan at a given intensity anaerobic power atp short second and capacity is glycolytic 30sec to 2 mins
consequences - cardiac pulmonary vascular disease, impaired performance of sustained low intensity PA, impaired recovery following physical exertion
Body comp
Absolute and relative amount of bone fat and muscle mass
direct measure hard only cadavar analysis
indirect measure gold standard DEXA or underwater weighting
doubly indirect come from ogold standard things like skin folds
consequences - cardiac pulmonary vascular disease, metabolic like type 2 diabetes, osteopenia or porosis and sarcopenia
Flexibility/suppleness
range of motion through which joint can move
active you generate force
passive something else generates the force
PNF stretching - isometrically contracting muscle you want to stretch proprioceptove neuromuscular facilitation
consequences - inability to perform physical tasks properly, incresed risk of musculoskeletal injury, pian or discomfort
What is active insuff
Multi joint muscle as short as possible cant shorten anymore
Passive insufferable
multi joint muscle as long as posisble cant lengthen anymore
What muscles can go into active and passive insuff
Hamstrings , bi both heads tri long head elbow finger and wrist flexors, rec fem , hamstring, gastroc, illiosoas
Muscular fitness
Ability for amuscle to generate force strength repeatedly or for a sustain peiod endurance
static dynamic eccentric isometric and concentric
consequences - inability to perform task properly inability to sustain performance of moderate to high intensity physical tasks incresed risk of musculoskeletal injuryt, impairment in staticand or dynamic balance , muscle spams and cramping
PA in canada
Def level of leisure time Pa for canadians 12 and older is 3kcal/kg/day for active 1.5-2.9 for moderate and 1.5 or less for inacitive
its activity you do in your leisure time not exerice or locomotor time
in terms of averages obatined faily easily walking 20 mins running 10 mins weight training 10 min can all get the moderately active levels for average mand and women guidelines is 150 mins per week
Are the guidelines suffiencent
will meeting these guidelines allow an indiviudal to maintain all aspects of physcal fitness associated wih health
150-300 mins oer week of aerobic exercise may reduce risk of premature death heart disease stroke high blood pressure certain tupes of cancer type 2 diabetes osteoporpers emphasis shoul dbe placed on cardiovascular fitness
RMR
Harris benedict equasion BMR 10 times weight in kg plus 6.25 times height in cm - 5 times age in years and for men add 5 for women subtract 161
Locomotion
most comomn form of PA 4.8 kcal/kg//hour for walking 8.5 stair ascent 8.2 running 3.8 cycling most people RMR is at 1kcal/min
Estimating EE sliding scale
Low in tensity 3-6kcal/min moderate 6-9
vigourous 9-12
PAP def
post activation potentiation temporary enhancement of muscular performance after a high-intensity voluntary contraction by incresed froce production mechanical power rate of force devlopment
how does PAP work 2 ways
Phosphylation of regulatory light chains RLCs this changes sensitivity of actin myosin filaments to calicum facciliating stronger contraction only seen in cats and mice
incresed recruitment of higher order motor uints therefore more units are activated during subsequent contractions increse in h refelx decrese in reciprocal inhibition
also pennation angle after contraction decreses emaning more force ot the tendon but this is countered by the muscle tendon complicance theory which states that muscle will get weaer after you use iot repeatively because of elasticity
none of these are proven but just ebcuase they are not proven does not mean they arnt true
Why is PAP good
Enhancement of athletic performance in explosive activities and good as a warm up tool for peak power
Why dont use PAP
Can be counterbalanced by fatiuge which dimishes performance is not managed correctly and the results are not very consistent also research shown that synamic warm ups do the same job
Does PAP work for everyone
NOPE individualized depends on muscle strength training expierence recovery athletes with high percent of type 2 fibers better PAP those involved with explosive sports too
What is the ideal time frame for PAP to be exploited
7-10 mins after the conditioning contraction and a second window between 18-30 mins
Princibles of exercise SAID
Specific adaptations imposed demands - adaptation are specific to the overload imposed
appropriate adaptations are ellicited by selecting the correct exercise mode ie if goal is to imporve bone mineral denisty need axial load so exercises to imporve that
Cardiorespiratory met wise
500-1000Metmin/week
how to calculate met mins/week
Met times minites time days
What is met
1 is resting 4-6 is moderate and 6 and above is advanced
Flexibility -
30-60 secs each and 2-3 days per week to the point of slight discomfot
Neuromotor
For motor skills
GUidelines for tingsthink evidence levels
scientific evidence grading sclae for evaulating quality of evidence authors are experts they are recommendations
target populations
all for normal healthy adults not eleite athletes
evidence levels are alwasys valuable just cuxz evidence is low doe snot means its not useful
A is for randomized high data b is for ranodmized limited data c is for non randomized obervation
d is for consencus judeent
Delorme method
3 sets 10 reps most studied and is used as a comparison to all new studies
Progression overload
need progression as you get better you still see returns but are less diminishing returns till you hit your physiological celing which is the max frequency intenisty and volume you can do
dose response
more exercise more benefits however any amount of exercise is beneficail
As training age increases
Increse training intensity
fewer reps per set increse numbre of sets multijoint exercise incorporation periodization like weights before cardio
increse frequency
Endurance running history
Came full circle started off with periodized training one day interval one day endurance switched then eventually came back to it
Needs analysis
Matveyv Classical model
Mesocycles - general physcial prep specific prep pre comp and comp prep and active rest
3 types of periodization which is planned variation pregressions ie linear classical good for most but not multisport atheltes or reverse
Macrocycle the netire process of all 4 things repeats it and the length depdnds on athlete
micro cycles usually last 7-10 days
general physical quality has direct or indirect influence on comp performance and physical quality may influence ability to perform training exercise ability to tolerate higher vol or frequency of training
ability to train at higher intensity things you dont actually need on comp day
Biomechanical to needs analysis
Neuromotor flexibility muscle endurance and hypertrophy maximum neurologic strength
explosive strength and power
passibve and active insuff
Metabolic to needs analysis
Muscular endurance anaerobic capacity aerobic power
aerobic capaicty
what should everything you do in a program lead to
Improving performance and protecting against injury
Metabolic demands Steady state vs non steady state
Steady state - continuous sustained aerobic activity you still have a kick but mostly aerobic energy sourced
non steady state is non continuous or interval activity things that limit it are your intake transport extraction and utilization of oxygen as well as substrate avilibility like carbs and fats which is not usually a probem unless super long bouts its a combination of higher and lower intensity demands
fick equasion
Vo2 = cardiac output times avo2 difference where cardiac output is heart rate times stroke vol
Cardiac output
Cenetral factors like stroke vol to left ventricle size
AVO2 difference
peripheral factors of ability for muscles to extract oxygen ability for muscles to use oxygen
Aerobic power
Vo2 max is the highest rate of ozygen consumption during intense exercise incremental test with gradually incresigin intensity measured at each intensity incresed until failure bruce treadmill cooper 12 or beep test
Anaerobic threshold
work rate when metabolic demands shift form predominatly aerobic to predominantly anaerobic
Untrained about 50-55% VO2
hockey or soccer 70-80
elite endurance above 80
Performance in terms aof anaerobic threshold
endurance athelets shoudl perform just under anserobic trheshold for race but train above it to try and outh that anaerobic threshold higher lactate trheshold is not always anaerobic trheshold they just often happen at the asme time
Dertmining pace and target pace
Optimal intensity for performaing steady state activity
factors for it is your vo2 max intensity at anaerobic threshold and techniqye like mechniacal factors the coaches job to fix this
Target pace is the race distance over the target race time max pace is the intensity at anaerobic threshold
Non steady state activities
Non repatitive like rowing swimming short and medium distance up to 3000m spirnts and repetitive like soccer hockey football rugby
all metabolically speaking to work rest persoective low to high intenisties lots of work rest intervals longer NR activities like a marthon will be steady state identifying work rest ratios will help with traiing development and whats needed for performance
Limitations to metabolic performance
Non repeitive like technique intensity at anaeorbic threshold and vo2max which decress for shorter duration activities
repatitive - work bouts intensity at anerobic threshold technique and vo2max
rest bouts vo2 like coasting vs skating
Repetitive activites and work to rest ratios
identifying time of performing work identifying tine of rest or recovery before next work bout
volume is the total number of work bouts
total time of work
you want to train above anerobic threshold but perform just below it
Time motion analysis
analysis of the type and intensity of movement in non steady state activity
analysis of duration of movement in different intensities
analysis of duration of rest or recovery peiods of low intensity
identify typical work to rest ratio
get so fit that new low intensity is becoming recovery
Muscle mechanics 4 for muscle 2 for tendons
Tendons have extensibility and elasticicity
muscles have contractility extensibility elasticity and excitability
Force velocity curve
Essentially says that whatever you can lift you can lower more and whatever you can lift you can isomertically hold more eccentriclaly you can generate about 140% more force
Force velocity power curve
identify where peak power is acheive which drives the program we assume that it occurs around 1/3 of the peak concentric velocity for most ehalthy active adults start at 1/3 work way up to imrpove muscular power use 1/3 peak
Musculotendinous unit
Contractile comonent is generated by sarcomere
parreledd elastic component to muscle fibers genering high elastic tensions
series elastic component active vs pasive
they peak when overlap optimal peak active tension
for the grpah
unverted u is the active tension as you get longer less tension
passive tension generated beyond resting length from membranes tendons etc
total tension is together
120 percent of resting cangth can generate more than active or passive alone
Stretch shortening cycle
Ability to perform more concentric by doing en eccentric cycle first can increse by 20-50 percent
