Midterm Flashcards
What is quadrant #1
High # of qualities / low level of qualities (phys-ed)
What is Quadrant #2
High # of qualities / high level of qualities (collision team sports : football, rugby..etc)
What is Quadrant #3
Low #of qualities / low level of qualities (general pop.)
What is quadrant 4
Low # of qualities / high level of qualities (elite athletes)
Accumulate ____ min of ______to______ activity per week
150, moderate , vigorous
Aerobic training recommendations
3-5 days per week
50-85% HRR
20-60 min
Cyclical activities (walk,run,cycle)
Resistance training recommendations
2-3 days per week
75% 1RM
8-12 reps
8-10 exercises covering major muscle groups
What is physical fitness??
A physiological state of well-being that provides the foundation for the tasks of daily living, a degree of protection against disease, and a basis for participation in sports
What is health- related fitness
The portion of physical fitness which is directed toward the prevention of, or rehabilitation from, disease as well as the development of a high level of functional capacity for the necessary and discretionary tasks of life
What are some components related to health-status (health -related fitness)
Cardiorespiratory, neuromuscular and functional fitness
What is sport-specific/performance related fitness
-the portion of physical fitness directed toward optimizing athletic performance
-physical training for a specific task such as recreational sport or physically demanding job
-AGILITY, SPEED, POWER, MOTOR SKILLS
What is the purpose of training?
To maintain physical function & health/ preserve strength
-be robust enough to withstand the technical and tactical training daily living without getting injured
ACUTE = ADJUSTMENT
CHRONIC = ADAPTATIONS
Training for health vs training for performance
HEALTH
-mixing and sequencing variables and components of training so that the client achieves and maintains a high level of functional capacity for the necessary and discretionary tasks of life
PERFORMANCE
-mixing and sequencing variables and components of training so that at competition time, an athlete has maximized the physiological and skill components necessary for optimal performance (broadened to include performance related aspects )
the 5 principles of training
-strength training for lean body mass and joint mobility trump everything else
-fundamental human movements are fundamental
-standards and gaps must constantly be assessed
-the notion of park bench and bus bench workouts must be applied together throughout the training lifetime
-constantly strive for mastery and grace
How do the 5 principles help?
-its the basics of program design
-fitness appraisal and ex. Prescription is based on this
-meet standards and fill gaps
-compete with ur strengths and work on weaknesses
Components of health -related physical fitness
-cardiorespiratory
-muskuloskeletal
-body comp
-flexibility
-balance
Components of performance related fitness
-agility
-coordination
-Power
-reaction time
-speed
what is the purpose of physical fitness testing
-identification of strengths and weaknesses
-monitoring & evaluation of training process
-potential health status indicator
-educational process for the athlete
What WONT physical fitness testing do
-predict performance with certainty
-identify talent with certainty
-motivate individuals
What is the physical fitness testing order
- Protest health evaluation & screening (GAQ)
- Body composition & balance
- Cardiorespiratory endurance
- Musculoskeletal fitness
- Flexibility
Stability vs mobility
Mobility: what a joint system is capable of doing without external influence
Stability / motor control: ability of a joint/series of joints to maintain position in the presence of change
What is the joint-by joint approach
Alternating series of stable segments moving on mobile joints
(Foundation for efficient human movement)
What is centratiton
- optimal joint position that allows for most effective mechanical advantage
-has greatest interosseous contact to allow for optimal load transference across the joint & along the kinetic chain
-allows for maximal muscle pull
-implies maximal load bearing - protective
Larger movements in relation to mobility and stability
Directly proportional
Larger movement = ^ mobility / stability ^
Smaller movement = - mobility / - stability
*you only need STABILITY in the presence of MOBILITY
Draw the venn diagram for the 7 categories
What happens when joint- by-joint is off
Dysfunction
Compensation
Poor performance
Pain
What happens when mobile joints become stable
Degenerative changes
Forced to slow down
Poor recovery
What happens when stable joints become mobile
Dislocations, muscle strain
Disc herniation
Movement impairment syndromes
What are the 3 training competencies
Movement competency
-basic movements
-body control/awareness
-tri-planar efficiency
Fitness competency
-basic level of fitness and cardiac adaptations
Locomotor competency
-movement through space/movement reserve
What is the dose -response
Relationship between the amount (dose) of physical activity or exercise performed and the physiological or health related outcomes
Based on factors such as :intensity, duration, frequency, and individual characteristics
How would u train an exercise-non-responder
More sessions per week
Homeostasis vs allostasis
Homeostasis: maintaining stability (no change) -adjustment
Allostasis: stability through change (health)- adaptation
What are the principles of training??? *
-progressive overload
-specificity/transferability
-rest/recover/regeneration
-individualization.
What 3 variables can elicit an overload effect (progressive overload)
A) intensity
B) duration
C) frequency
A+b+c = total training volume/stress
What is progressive overload
-achieved by increasing total training volume /stress
To bring about positive changes in an individuals state, an exercise overload must be applied
What is individualization
Taking into account….
-genetic factors
-pre training status
-gender
-age
-lifestyle (nutrition, sleep habits, ..etc)
-psychological factors
What is specificity
SAID - Specific Adaptation to Imposed Demands
-training adaptations are specific to the activity performed, to the muscles used and to the particular type of overload applied (intensity, duration, etc.)
What is transferability
Opposite of specificity - application of bio motor and training adaptations across a broad spectrum
Draw graphs for :
VO2/PO/intensity/workload ,
VO2/time ,
HR/VO2,
ATP/time
HR/PO
What is the “rest/recovery/regeneration” principle and how to apply
-rest & recovery are crucial for optimal performance. E.g.- better to trai Monday Wednesday Friday rather than Monday Tuesday Wednesday
Want to 1. Maximize adaptation
2. Minimize fatigue
3. Minimize impairment in performance or maximize performance at a given time point
What is a minimal essential dose
Lowest amount of training (combination of acute training variables) that elicits a positive adaptation
E.g. 150 mins of mod-vig a week
What is the maximal recoverable volume
The amount of training volume (intensity x duration) that can be recovered from in a reasonable amount of time
What is cardiorespiratory endurance
The ability to perform dynamic exercise involving large muscle groups at moderate-to-high intensity for prolonged periods
What is the purpose of a cardiorespiratory test
To stress the major components of the aerobic system:
-energy formation (metabolism)
-gas exchange
-gas transport
-arterial pressure (blood flow,pressure,resistance) and tissue perfusion
What is the gold standard for exercise testing
VO2 MAX
What would a predictive maximal test assess
An endpoint and convert it to VO2
What would a Submaximal test assess
A Submaximal endpoint, convert it to VO2 and then extrapolate to a predicted endpoint - i.e. YMCA cycle ergo meter test
Why are predictive tests helpful
Because they improve feasibility of testing as well as reducing the stressful environment, reducing risk, and improving safety
How do we test for VO2 max
By gradually increasing Submaximal workloads
How do you know when someone has reached their vo2 max
-plateau in o2 uptake despite increase in workload
-achievement of age-adjusted maximal heart rate
-lactate > 8mmol/l
-RER> 1.15
-RPE > 17
What is steady state exercise at a Submaximal workload
-steady state is defined as a change of <= 5bpm in the last 2 mins
What are the Submaximal/ predictive VO2 max testing assumptions
- Steady state is achieved at each Submaximal workload
- A linear relationship exists between HR and work rate
- Mechanical efficiency is constant for all individuals
- Heart rate
What are the CSEP PATH assessments
MCAFT - multistage 15-20 min, 15-69 yrs
YMCA cycle ergometer - multistage, 20-30 min, 15-69 yrs (balance mobility issues, cycling)
Ebbeling treadmill test - single stage (5% grade) 15-20 min, 20-59 yrs (sedentary)
Rockport mile - brisk flat walk, 25-35 min, 20-69 yrs (sedentary, old, walking)
What is the mCAFT test
Eight stages
Goal to achieve 85% of VO2 max
Governed by number of foot-plants (timing associated with specific o2 cost)/ cadence o2 cost calculated from step height and speed
What are the general guidelines for exercise prescription for improving health (mode, intensity, frequency/duration)
Mode- aerobic activities /maintained continuously, little skill to perform
Intensity - mod-to-vig or combination -varies depending on clients cardiorespiratory fitness
Frequency/duration - mod intensity-5days a week/ vig-3days a week or combo 3-5 days a week (20-60 min)
What is the FITT formula for continuous aerobic training for a beginner
F- repeated throughout week
I- light (30-40% HRR)
T- 10 min
T- walking, gardening
What is the FITT formula for continuous aerobic training for an intermediate
F- 5-7 days a week
I- mod (40-60% HRR)
T- 20-60 min
T- brisk walking, light jog
FITT formula for continuous aerobic training for an advanced individual
F- 3days a week (not consecutive)
I- vig (60-90% HRR)
T- 20-60 min
T- running, biking
What are the methods to monitor intensity during continuous aerobic training
-%HRR
-%HR max
-BORG RPE
- RPE
what should % HRR / %HRmax / BORG RPE / RPE be for light intensity
%HRR - 30-40%
%HR max - 57-63%
BORG RPE - 9-11
RPE- 2
what should % HRR / %HRmax / BORG RPE / RPE be for moderate intensity
% HRR - 40-60
%HR max - 64-76
BORG RPE - 12-13
RPE- 3-6
what should % HRR / %HRmax / BORG RPE / RPE be for vigorous intensity
%HRR - 60-90
%HR MAX- 77-95
BORG RPE- 14-17
RPE- 7-8
what should % HRR / %HRmax / BORG RPE / RPE be for near maximal intensity
%HRR - > OR = 90
%HR MAX - > or = 96%
BORG RPE - >or = 18
RPE - > or = 9
Draw graphs for polarized vs threshold training (training frequency / training intensity (%VO2 max)) INCLUDE ZONES AND LT/ VT thresholds
What is the dose response
More exercise = better
- for a given increase in exercise = reduction in disease risk
What is category 1
Mobility
What is category 2
Mobility and body comp
What is category 3
Body comp
What is category 4
Body comp and strength
What is category 5
Strength
What is category 6
Mobility and strength
What is category 7
Mobility , strength and body comp
What does it mean when you put someone into one of the 7 categories
- needs attention in one of these
Draw the 7 category Venn diagram
