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Exercise Prescription > Midterm 1 > Flashcards

Midterm 1 Flashcards

1
Q

what is BMI and what is an advantage and disadvantage for the measurement

A

Body mass index is a measurement that determines if the height and weight ratio in the body is appropriate
- > it is not a direct measure of body fatness, rather it is correlated with certain health risks and is a predictor of health risk at a population level
- > it does not take muscle mass into account, doesn’t tell the individuals whole story (small and ripped or tall and lanky)
- > it is good for population control and estimates but is not necessarily a good measure to use for an individual

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2
Q

why are protocols within strength and fitness testing so important

A

a strict protocol provides validity and reliability
- > we want our results to be consistent and accurate
- > looking for norms and trends, there are cutoffs for certain values/conditions

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3
Q

resting HR

A
  • > resting HR is considered an indicator of cardiorespiratory (aerobic) fitness because it tends to be lower for those who are more aerobically fit (still must consider that RHR is also considered by other factors)
  • it is the # of times the heart contracts in a minute
  • > low HR at rest: 48
  • > high HR at rest 90-100
  • > avg RHR 60-80; (73)
  • RHR doesn’t really change as you get older; other aging factors may change it tho
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4
Q

resting BP

A

BP is the force of blood against the walls of the arteries created by the pumping of the heart
- > RBP can also be affected by factors outside of the body; white coat syndrome affects 15-30% of people and it will increase BP

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5
Q

systolic vs diastolic BP

A

Systolic
- > first number, is the max pressure in the arteries when the heart contracts during a heartbeat
Diastolic
- > second number, the minimum pressure in the arteries when the heart relaxes

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6
Q

measuring RHR

A
  1. Let client sit with feet on floor and arms on chair for 5 minutes; while you wait you can interview the client for any things that may affect the clients RHR)
  2. Ask permission to touch client and walk them through whats gonna happen
  3. Find radial pulse with finger or jugular vein pulse
  4. Once you find it, record BPM for 15sec then multiply by 4
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7
Q

Measuring RBP

A

measured using the brachial artery
1. Get client to sit with back against the chair and arm on table for 5mins. While you wait, ensure the client has abided by the preliminary instructions and does not present with any symptoms that suggest the client should postpone the appointment *ask to touch client
2. Wrap cuff on the bare left upper arm around 2cm above antecubital space (tight enough to slip 2 finger under)
3. rapidly inflate to 70mmHg then slowly increase by 10 until you can no longer hear/feel the heartbeat (using stethoscope or palpating)
4. Slowly release the pressure at approx. 2mmHg/sec
5. Sys. is when you start to hear/feel the heartbeat again and Dias is when it stops

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8
Q

what readings of RHR and RBP are indicators that you should not continue evaluation

A

RHR > 99BPM

SBP > 160mmHg
DBP >90mmHg

NO EXERCISE UNTIL THEY SEE A DOCTOR

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9
Q

How important is it to reduce RHR or RBP by 1 unit

A

it doesn’t seem like a lot but if you decrease RHR by 1 then your heart will beat over 1.8 million times less in a year
and a reduction of 2mmHg will decrease your risk of stroke by 6%

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10
Q

things to consider when measuring weight

A
  • > take shoes off and empty pockets
  • > record weight to nearest 0.1kg
  • > convert kg to lb by lbx2.2 = kg
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11
Q

Waist circumfrence (WC) and how to take WC

A
  • > evidence suggests that abdominal fatness is a more important determinant of health outcomes
  • > high WC = more likely for diabetes and hypertension
  1. ask if they’re comfortable raising their clothing and you touching them
  2. find the border of the superior, most lateral border of the iliac crest using palpation
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12
Q

how to score BMI

A

BMI = wight (kg)/height(mm) ^2
- > consider how thresholds change between ethnicities; i.e. Japanese = lower WC threshold
- > normal range is 18.5 - 24.9 kg/m^2
* if you’re BMI > 30 then you’re obese and if you’re les than the threshold you may not be at risk
- > you must consider the combination of WC and BMI readings
- > BMI may not be perfect for the individual but it’s good for the general public

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13
Q

body fat composition

A

measure body fat though cadavers
- > done using callipers
- > avg male is 15-17% (keep below 20) and female 20-25% (keep below 24-25)
* female are higher because breast and childbirth
- > higher body fat % = increased fat in internal organs = inc. health risk

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14
Q

Bioimpedence (bioelectrical impotence analysis; BTA)

A
  • > it ESTIMATES body fat, does not measure it
  • > measures how fast an electrical signal will travel though your body
  • > water and heigh greatly affects the reading; fat tissue has lower water content than fat free tissue. Therefore, the greater the fat, the greater the resistance to electrical current
  • > the measurement is also affected by the clients hydration level; consider diuretics, drinking and smoking
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15
Q

lean body mass

A

60-70% H2O

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16
Q

skinfold measurements

A

estimates the body fat based on density
- > based on the principle that subcutaneous fat is proportional to the total amount ofbody fat
- > higher BMI makes it harder to calculate using this technique
- > lean/athletic people are easiest to measure with this techniques

17
Q

the reliability of skinfold measurements depends on…

A
  1. the level of adiposity in the subject (subcutaneous fat varies based on sex, age, age and ethnicity)
  2. the expertise of evaluator
    - > good technicians get skin results within 3-5%
18
Q

1 mile walk protocol

A

Goal: have client walk 1600m/1mi as quickly as possible
1. Explain the purpose (assess aerobic fitness/VO2 max)
2. Secure HR monitor to client
3. Have them to a 3 minute walk at normal pace to warm up. Once completed, check in and explain then send them
4. Client walks the 1600m as quickly as possible (RECORD THEIR TIME)
5. Measure HR immediately after they complete the test and take their blood pressure

19
Q

grip strength protocol

A

*measure of isometric strength and a widely used indicator of total body strength; shown to predict functional limitations and disability later in life
1. adjust hand dynamometer to the clients hand (the second joint of the fingers fits snuggly into the handle and takes the weight of the instrument)
2. get client to hold dynamometer in line with the forearm at the level of the thigh
3. squeeze with maximal force, have client exhale while squeezing
4. measure each hand twice, alternating hands and record the maximum of both hands, add together, and find your score at pg 43

20
Q

vertical jump protocol

A

*measures peak leg power or the ability to contract leg muscles with speed and force in one explosive motion
1. demonstrate proper technique: elbow width away from wall, bend down (semisquat) and hold for 2 then jump and stick
2. get client to stand against the wall and reach, feet flat on floor
3. allow for 3 trials with a rest period of 10-15 secs, take the best of the 3 jumps

21
Q

how many bones and muscles does the body have

A

206 bones and approx 600 muscles

22
Q

energy systems and their fuels and by-products

A

Anaerobic alactic system
- > uses ATP and PCr and releases ADP, Cr and P lasts for around 0-15 secs
Anaerobic lactic system
- > incomplete breakdown of CHO and releases Lactic acd and 2 ATP, lasts 15-120 secs
Aerobic system
- > breaks down cards, fats and if certain cases protein and releases CO2, water, heat, and 36 ATP

23
Q

why should CEP refer their clients to other professionals/practitioners

A

we are only trained in a certain scope, other people are professionals in that field
* we can only give guidance with regards to the Canada food guide/ very basic nutrition questions
- > a nutritionist can give client better advice

24
Q

CSEP-CPT limitations

A

CSEP-CPT are not permitted to use and ECG equipment and conduct aerobic and/or muscular fitness tests that involve reaching >85% of their max, these skills are taught in a separate course
- > this is a liability and safety issue

25
Q

Get-Active questionnaire

A

this form provides guidance as to when physical activity may be appropriate and safe given the client medical history and if they need to refer to their physician
- > if its unclear err on the side of caution; you can work with 1 CONTROLLED chronic condition
- > the form only considers the last 6mo, looks for new uncontrolled issues
- > STILL NEED TO ASK SUSPECTED DIAGNOSED CONDITION AND MEDICATION

26
Q

other reasons outside of the GAQ to refer the client

A
  • > client is not able to exercise independently
  • > training program requiring max/near max HR
  • > if clients RBP>160/90 and RHR is above screening requirements
  • > dizziness and lightheadedness during PA
  • > recent concussion
  • > pain in chest at rest or during exersion
27
Q

reasons to postpone Ax

A
  • > demonstrates difficulty breathing at rest
  • > coughs persistently
  • > ill/fever
  • > lower extremity swelling
  • > has clearly ignored the preliminary requirements (only water 2hrs before and no exercise 6hrs before)
  • > pregnancy (see pregnancy GAQ)
28
Q

GAQ for Pregnancy

A

designed to clear pregnant individuals before they start exercising
- > also looks at their activity levels before and during

29
Q

1 met

A

the ratio of energy consuption to a reference metabolic rate, set by converting 3.5ml/O2/kg/min
- > energy cost at rest

30
Q

how many mets is sedentary, light, moderate and vigorous exerices

A

1.5 Mets = Sedentary (
1.5-3 Mets = Light
3 Mets = Moderate (10.5ml)
6 Mets = Vigorous

31
Q

what is a good spot on the body to place a marker to measure general PA

A

HIP
- > not everyones arms move the same when doing activity by everyones legs more pretty similarly

32
Q

AAL-Q

A

Abilities for active living questionnaire
- > it allows for QEP clarify any of the clients functional limitations that may affect their ability to complete the fitness Ax (aerobic and musculoskeletal protocols)
- > is not a pre-participation health screening tool, thus it is not a substitute for the GAQ

33
Q

PASB-Q + scoring

A

Physical Activity & Sedentary Behaviour Questionnaire
- > provides an approximation of the clients PA and sedentary behaviour for a typical week
- > gets info on general PA meanwhile GAQ looks at moderate to vigorous

18+
Poor-Fair-Good-VeryGood-Excellent
0-300min of PA at 75 intervals
-18
Poor-Fair-Good-VeryGood-Excellent
0-120mins at 30 intervals

34
Q

active recovery procedure

A

light movement for 3 minutes
- > take HR every minute
- > if client does not feel recovered then take another 2 mins before sitting
- > once sitting measure clients HR and BP at 1 and 3 minutes
- > they are ready to move onto other forms of testing if their reading have below the cutoff values (HR>100, SBP>160, DBP>90)
- > if not then remain seated then test again after 2 mins

35
Q

tanak’s max HR equation

A

208-(0.7xage)
- > 220- HR was not validated in a diverse population

36
Q

VO2 Max range

A

Poor <41
Good 47
Excellent >56

Exercise Prescription (5 decks)

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