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Ex. Prescription 201 > Midterm > Flashcards

Midterm Flashcards

1
Q

What is quadrant #1

A

High # of qualities / low level of qualities (phys-ed)

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2
Q

What is Quadrant #2

A

High # of qualities / high level of qualities (collision team sports : football, rugby..etc)

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3
Q

What is Quadrant #3

A

Low #of qualities / low level of qualities (general pop.)

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4
Q

What is quadrant 4

A

Low # of qualities / high level of qualities (elite athletes)

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5
Q

Accumulate ____ min of ______to______ activity per week

A

150, moderate , vigorous

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6
Q

Aerobic training recommendations

A

3-5 days per week
50-85% HRR
20-60 min
Cyclical activities (walk,run,cycle)

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7
Q

Resistance training recommendations

A

2-3 days per week
75% 1RM
8-12 reps
8-10 exercises covering major muscle groups

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8
Q

What is physical fitness??

A

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

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9
Q

What is health- related fitness

A

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

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10
Q

What are some components related to health-status (health -related fitness)

A

Cardiorespiratory, neuromuscular and functional fitness

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11
Q

What is sport-specific/performance related fitness

A

-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

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12
Q

What is the purpose of training?

A

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

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13
Q

Training for health vs training for performance

A

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 )

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14
Q

the 5 principles of training

A

-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

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15
Q

How do the 5 principles help?

A

-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

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16
Q

Components of health -related physical fitness

A

-cardiorespiratory
-muskuloskeletal
-body comp
-flexibility
-balance

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17
Q

Components of performance related fitness

A

-agility
-coordination
-Power
-reaction time
-speed

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18
Q

what is the purpose of physical fitness testing

A

-identification of strengths and weaknesses
-monitoring & evaluation of training process
-potential health status indicator
-educational process for the athlete

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19
Q

What WONT physical fitness testing do

A

-predict performance with certainty
-identify talent with certainty
-motivate individuals

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20
Q

What is the physical fitness testing order

A
  1. Protest health evaluation & screening (GAQ)
  2. Body composition & balance
  3. Cardiorespiratory endurance
  4. Musculoskeletal fitness
  5. Flexibility
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21
Q

Stability vs mobility

A

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

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22
Q

What is the joint-by joint approach

A

Alternating series of stable segments moving on mobile joints
(Foundation for efficient human movement)

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23
Q

What is centratiton

A
  • 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
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24
Q

Larger movements in relation to mobility and stability

A

Directly proportional
Larger movement = ^ mobility / stability ^
Smaller movement = - mobility / - stability

*you only need STABILITY in the presence of MOBILITY

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25
Q

Draw the venn diagram for the 7 categories

A
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26
Q

What happens when joint- by-joint is off

A

Dysfunction
Compensation
Poor performance
Pain

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27
Q

What happens when mobile joints become stable

A

Degenerative changes
Forced to slow down
Poor recovery

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28
Q

What happens when stable joints become mobile

A

Dislocations, muscle strain
Disc herniation
Movement impairment syndromes

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29
Q

What are the 3 training competencies

A

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

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30
Q

What is the dose -response

A

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

31
Q

How would u train an exercise-non-responder

A

More sessions per week

32
Q

Homeostasis vs allostasis

A

Homeostasis: maintaining stability (no change) -adjustment

Allostasis: stability through change (health)- adaptation

33
Q

What are the principles of training??? *

A

-progressive overload
-specificity/transferability
-rest/recover/regeneration
-individualization.

34
Q

What 3 variables can elicit an overload effect (progressive overload)

A

A) intensity
B) duration
C) frequency

A+b+c = total training volume/stress

35
Q

What is progressive overload

A

-achieved by increasing total training volume /stress
To bring about positive changes in an individuals state, an exercise overload must be applied

36
Q

What is individualization

A

Taking into account….
-genetic factors
-pre training status
-gender
-age
-lifestyle (nutrition, sleep habits, ..etc)
-psychological factors

37
Q

What is specificity

A

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.)

38
Q

What is transferability

A

Opposite of specificity - application of bio motor and training adaptations across a broad spectrum

39
Q

Draw graphs for :
VO2/PO/intensity/workload ,
VO2/time ,
HR/VO2,
ATP/time
HR/PO

A
40
Q

What is the “rest/recovery/regeneration” principle and how to apply

A

-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

41
Q

What is a minimal essential dose

A

Lowest amount of training (combination of acute training variables) that elicits a positive adaptation
E.g. 150 mins of mod-vig a week

42
Q

What is the maximal recoverable volume

A

The amount of training volume (intensity x duration) that can be recovered from in a reasonable amount of time

43
Q

What is cardiorespiratory endurance

A

The ability to perform dynamic exercise involving large muscle groups at moderate-to-high intensity for prolonged periods

44
Q

What is the purpose of a cardiorespiratory test

A

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

45
Q

What is the gold standard for exercise testing

A

VO2 MAX

46
Q

What would a predictive maximal test assess

A

An endpoint and convert it to VO2

47
Q

What would a Submaximal test assess

A

A Submaximal endpoint, convert it to VO2 and then extrapolate to a predicted endpoint - i.e. YMCA cycle ergo meter test

48
Q

Why are predictive tests helpful

A

Because they improve feasibility of testing as well as reducing the stressful environment, reducing risk, and improving safety

49
Q

How do we test for VO2 max

A

By gradually increasing Submaximal workloads

50
Q

How do you know when someone has reached their vo2 max

A

-plateau in o2 uptake despite increase in workload
-achievement of age-adjusted maximal heart rate
-lactate > 8mmol/l
-RER> 1.15
-RPE > 17

51
Q

What is steady state exercise at a Submaximal workload

A

-steady state is defined as a change of <= 5bpm in the last 2 mins

52
Q

What are the Submaximal/ predictive VO2 max testing assumptions

A
  1. Steady state is achieved at each Submaximal workload
  2. A linear relationship exists between HR and work rate
  3. Mechanical efficiency is constant for all individuals
  4. Heart rate
53
Q

What are the CSEP PATH assessments

A

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)

54
Q

What is the mCAFT test

A

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

55
Q

What are the general guidelines for exercise prescription for improving health (mode, intensity, frequency/duration)

A

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)

56
Q

What is the FITT formula for continuous aerobic training for a beginner

A

F- repeated throughout week
I- light (30-40% HRR)
T- 10 min
T- walking, gardening

57
Q

What is the FITT formula for continuous aerobic training for an intermediate

A

F- 5-7 days a week
I- mod (40-60% HRR)
T- 20-60 min
T- brisk walking, light jog

58
Q

FITT formula for continuous aerobic training for an advanced individual

A

F- 3days a week (not consecutive)
I- vig (60-90% HRR)
T- 20-60 min
T- running, biking

59
Q

What are the methods to monitor intensity during continuous aerobic training

A

-%HRR
-%HR max
-BORG RPE
- RPE

60
Q

what should % HRR / %HRmax / BORG RPE / RPE be for light intensity

A

%HRR - 30-40%
%HR max - 57-63%
BORG RPE - 9-11
RPE- 2

61
Q

what should % HRR / %HRmax / BORG RPE / RPE be for moderate intensity

A

% HRR - 40-60
%HR max - 64-76
BORG RPE - 12-13
RPE- 3-6

62
Q

what should % HRR / %HRmax / BORG RPE / RPE be for vigorous intensity

A

%HRR - 60-90
%HR MAX- 77-95
BORG RPE- 14-17
RPE- 7-8

63
Q

what should % HRR / %HRmax / BORG RPE / RPE be for near maximal intensity

A

%HRR - > OR = 90
%HR MAX - > or = 96%
BORG RPE - >or = 18
RPE - > or = 9

64
Q

Draw graphs for polarized vs threshold training (training frequency / training intensity (%VO2 max)) INCLUDE ZONES AND LT/ VT thresholds

A
65
Q

What is the dose response

A

More exercise = better
- for a given increase in exercise = reduction in disease risk

66
Q

What is category 1

A

Mobility

67
Q

What is category 2

A

Mobility and body comp

68
Q

What is category 3

A

Body comp

69
Q

What is category 4

A

Body comp and strength

70
Q

What is category 5

A

Strength

71
Q

What is category 6

A

Mobility and strength

72
Q

What is category 7

A

Mobility , strength and body comp

73
Q

What does it mean when you put someone into one of the 7 categories

A
  • needs attention in one of these
74
Q

Draw the 7 category Venn diagram

A

Ex. Prescription 201 (2 decks)

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