Module 8 Flashcards
CH 16, 17, and 18
1
Q
no additional load, most accessible all planes of motion. What kind of training is this?
A
bodyweight training
2
Q
ropes or webbing used to manipulate body position and stability.
A
Suspension training
3
Q
barbells, dumbbells, kettlebells, medicine balls and sandbags, all planes of motion, full range of motion, require the lifter to have a solid base of stabilization
A
free weights training
4
Q
great for beginners needing stability, fixed plane of motion, limited range of motion
A
strength training machine
5
Q
stability balls, wobble board, bosu ball, balance discs, foam pads, balance beams and half foam rolls
A
proprioceptive modalities
6
Q
what are the ages of youth?
A
6-20
7
Q
how often should youth get physical activity in?
A
60 minutes/a day
8
Q
youth training should be based on the number of weights that can be lifted
A
false - it should be based on postural control
9
Q
what are the difference in youth physiological differences compared to adults
A
children do not hit a ‘plateau’ in oxygen uptake (peak oxygen uptake) at maximal exercise
children do not produce enough glycolytic, meaning sustaining high-intensity exercise can be difficult
delay response and limited ability to sweat in response to a hot humid environment
submaximal oxygen demand is higher
10
Q
what are the acute variables for youth for resistance training?
A
1-2 sets
8-12 reps
at 40-70% 2-3 days a week
11
Q
exercising must be ___ for the youth
A
fun
12
Q
what phase should the youth be for OPT model?
A
phase 1, and phase 2-5 if they are mature adolescents
13
Q
what age group is considered senior?
A
65 years or older
14
Q
a general term that refers to hardening (loss of elasticity) of arteries
A
Arteriosclerosis
15
Q
the build-up of fatty plaques in arteries that leads to narrowing and reduced blood flow
A
Atherosclerosis
16
Q
a group of disease in which blood vessels become restricted or blocked typically result of Atherosclerosis
A
peripheral vascular disease
17
Q
what are the acute variables for resistance training for seniors?
A
1-3 sets
8-20 reps
at 40-80% 3-5x a week
18
Q
what phase should senior be in for the OPT model?
A
Phase 1
Phase 2-5 will need from physician recommendation
19
Q
seniors exercises should be based on…
A
sitting and standing position or progress to this at least.
20
Q
seniors should avoid what type of breathing?
A
Valsalva maneuver
21
Q
what are the acute variables for resistance training for obese and overweight clients?
A
1-3 sets, 10-15 reps 2-3 days a week
exercises should be performed seated or standing
22
Q
what phase should overweight/client be in the OPT model?
A
Phase 1 and 2, circuit style training
23
Q
the obese client should avoid
A
supine or prone exercises
SMR as it may be uncomfortable
24
Q
how do you gauge intensity for obese clients?
A
the talk test as it can be difficult to measure HR as some obese clients may be taking medications
25
how often should obese clients exercise for?
40-60 minutes or 20-30 mins twice a day.
26
what are the acute variables for someone with hypertension?
1-3 sets, 10-20 reps 2-3 days a week
27
what is the maximal HR for obesity clients?
60-80% max heart rate
28
obesity clients should burn how many calories per session?
200-300 cal per session. min of 1250 cal combined
29
what kind of training is essential for obese clients?
aerobic activity
30
what does the blood pressure have to be in order to consider "hypertension"
140/90
31
what tempo should clients with hypertension do?
4/1/1 vs 4/2/1
32
what types of training are good for those clients with hypertension?
circuit training
| or PHA
33
clients with hypertension grip should not be...
tight or clench fist can cause blood pressure to rise
34
movements where the head is lower in elevation than the heart must be....
avoided!!!
35
the decrease in calcification or density of bone as well as reduced bone mass
osteopenia
36
a condition where decreased bone mass & density as well as an increase in space between bone, result in fragile
osteoporosis
37
where does Osteoporosis commonly affect?
the neck of the femur (hip bone)
| and lumbar vertebrae
38
what is the max heart rate for those with Osteoporosis?
50-90%
39
what are the acute variables for those who have osteoporosis?
1-3 sets, 8-20 reps at 75-85% (this is where it can trigger bone remodeling formation based on the weight) 2-3x a week.
40
what should exercises be focused on for those with osteoporosis?
hips, thighs, back, and arms
core and balance
41
what exercises should those with osteoporosis avoid?
heavy loading on the spine like squats or leg press exercises
plyos
SMR
42
what are the exercise guidelines for pregnant women?
avoid exercises in prone or supine after 1st trimester
do not use SMR on varicose veins and on swelling areas
plyo is not recommended (high intensity)
43
what are the acute variables for pregnant women?
use light loads at 12-15 reps 2-3x a day
| stage 1 for cardio/intensity
44
what exercises should not be performed by pregnant women?
supine or prone
hip ab or abduction machines
twisting of torso
45
those with chronic lung disease should avoid what kind of exercises?
an exercise that involves upper extremities, which can cause stress to the secondary respiratory muscles
intensity that can cause shortness of breath
46
what exercises are good for those with chronic lung disease?
PHA
| using lower-body cardio and resistance training is better
47
what are the two types of categories for lung diseases?
restrictive
| obstructive
48
ability to expand lungs decreased
| lungs may be fibrotic and thus dysfunctional
restrictive lung disease
49
altered airflow through the lungs caused by airway obstruction as a result of mucus production
chronic obstructive lung disease
50
symptoms caused by PAD
intermittent claudication
51
what are the symptoms of PAD?
lower leg pain from decreased blood supply to lower extremities
52
narrowing of major arteries that are responsible for supplying blood to lower extremities
Peripheral arterial disease
53
what are the acute variables of clients with PHA?
phase 1 but instead of 12-20 reps, its 8-12 reps, and then eventually progress from there.
54
What kind of training should PHA clients be focused on?
aerobic exercises vs resistance
55
what special population should not use the Valsalva maneuver technique?
Osteoporosis
Hypertension
Seniors
56
A client who are obese may have other chronic diseases and a medical release should be obtained from the individual's physician
TRUE
57
sugar, starches, celluloses, and fiber THE CHIEF SOURCE OF ENERGY
carbs
58
a single sugar unit
monosaccharide
59
two sugar unit
disaccharides
60
example of monosaccharide carbs
glucose, fructose galactose
61
example of disaccharides
sucrose, lactose, maltose
62
complex carbs provide bulk in diet and intestinal health regulate the absorption of glucose
Fiber
63
long chains of monosaccharides unit linked together as a (starch or fiber)
Polysaccharides
64
a process which a living organism assimilates food and uses it for growth and repair of tissue
nutrition
65
soluble fiber
dissolved by water, moderate blood glucose and lower cholesterol
66
insoluble fiber
does not dissolve in water
67
the rate of carb sources raise blood sugar and the effect on insulin release
Glycemic index
68
simple sugar made by the body from carbs, fats and sometimes protein, the main source of fuel
glucose
69
complex carbs used to store energy in liver and muscle tissue
glycogen
70
whats the recommend intake recommendation for carbs?
45-65% of diet
71
where can you find cellulose?
the skin of fruits and vegetables, provide intestinally health
72
what is considered a high GI?
more than 70
73
what is considered a moderate GI?
56-69
74
what is considered a low GI?
lower than 55.
75
carbs help with what kind of training (aerobic or anaerobic)
anaerobic, high intensity
| 50% of energy is used from glycogen if its aerobic
76
where can u find insoluble fiber?
bran layer of cereal grains
77
where can I find soluble fiber?
oats/oatmeal
| legumes
78
eat a high car meal ___ hours before exercise
2-4 hours
79
how many grams of carbs should u eat if your exercise lasts more than 60 mins?
30-60g
80
How many grams of carbs should u eat 30 mins after exercise to maximize glycogen replenishment?
1.5g/kilo of BW
81
group of compounds that includes triglycerides (fat, oil), and phospholipids and sterols
Lipids
82
What are the two types of fatty acid?
saturated and unsaturated fat
83
one double bond in its carbon chain
monounsaturated fat
84
two or more double bond in its carbon chain
polyunsaturated fat
85
what unsaturated fat is not made in the body and is ESSENTIAL.
polyunsaturated
86
the chemical form of most fat in food and in the body
triglycerides
87
raises 'bad cholesterol
saturated fatty acid
88
raises 'good' cholesterol
unsaturated fatty acid
89
used to increase shelf life in foods; raises bad and lower good cholesterol.
Trans-fatty acid
90
examples of saturated fat
meat, poultry, dairy, coconut oil
91
examples of monounsaturated fat
olive oil
peanuts, nuts
avocados
92
examples of polyunsaturated fat
sunflower oil
soy oil
omega 3 - salmon
93
fat helps keeps you full longer, what is this called?
satiety
94
what is the recommendation for fats per total calorie intake?
20-35% or 20-25% for athletes
95
a cluster of symptoms by obesity, insulin resistance, hypertension, and dyslipidemia
metabolic syndrome
96
amino acid linked by peptide bonds
protein
97
cannot be manufactured by the body, must be obtained from food;
essential amino acid
98
how many essential amino acids are there?
8
99
can be manufactured by the body
nonessential amino acid
100
supplies all essential amino acids in appropriate ratio
complete protein
101
contains less than all 8 essential amino acids in appropriate ratio
incomplete protein
102
if the protein is broken down and used as energy, this process is called
gluconeogenesis
103
```
isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine
```
essential amino acids
104
```
Alanine
Asparagine
Aspartic acid
cysterine
glutamic acid
glutamine
glycine
proline
serine
tyrosine
```
non essential aminos acid
105
what is the two semi-essential amino acid?
Arginine
| Histidine
106
protein synthesis works on an ALL or NONE principle (T/F)
TRUE. All amino must be present at the site of protein manufacture or synthesis will be reduced.
107
what is the recommendation for protein based on total calorie intake?
10-35%
108
IF protein intake is too high, what can happen?
dehydration
| cause problems with those who have kidney problems
109
vitamins and minerals needed for health
micronutrients
110
the degree to which substance cause harm
toxicity
111
how much water should a sedentary men consume?
3L
112
how much water should a sedentary women consume?
2.2L
113
the body is made up of ___ water
60%
114
how much water should one consume after exercise
16-24oz per pound of body weight
115
how much water should one consume 2 hours before exercise?
14-22oz
116
if exercise exceeds 60 mins, a sports drink must be used containing ____ carbs
8%
117
how many oz of water should one drink for every 25 pounds overweight?
8oz
118
Total energy expenditure includes the following
RMR resting metabolic rate
TEF thermic effect on food
physical activity
119
the total amount of energy spent on average in a typical day
total energy expenditure
120
amount of energy expended while at rest. Represent the minimal amount of energy required to sustain body function
resting metabolic rate
121
amount of energy expended above RMR as food digestion for storage and use
thermic effect of food
122
amount of energy expended associated with physical activity
physical activity
123
RMR accounts of how much of TEE?
70%
124
TEF accounts of how much TEE?
6-10%
125
physical activity accounts of how much TEE?
20%
126
difference between RMR and BMR
RMR - client wakes up and drive to the lab for measurement
BMR - after client spent the night and fasted for 12 hours
127
how many amino are used to build protein?
20
128
amount of energy required to raise 1 gram of water by one Celcius
lower case c. calorie
129
kilocalorie and Calorie are the
SAME - a unit of energy of 1,000 calories (equal to 1 large calorie).
130
a substance that completes or makes an addition to dietary intake
dietary supplements
131
FDA does not approve supplements, the safety and effectiveness falls on the shoulder of the company
TRUE
132
what are the two groups that can benefit from supplements?
older individuals
| pregnant women
133
supplements can interact with prescribed meds these two groups must reach out to who..?
health professional and physicians
134
what are the two substances of supplements?
natural
| synthetic
135
guidelines for adequate intake of a nutrient
values for nutrients provide good guidelines for what constitutes an adequate intake of a nutrient
DRI - dietary reference intake
136
highest average daily intake level likely to pose no risk to health
tolerable upper intake (UL)
137
recommended average daily nutrients intake level adequate for healthy individuals
adequate intake (AI)
138
average daily nutrient intake level that is estimated to meet the requirement of half the healthy individual who is in a particular lifestyle/gender group
estimated average requirement (EAR)
139
what can happen when one takes a multi-vitamin?
you will get an extra/excess of more than 100% of the DV for some vitamins
140
what are the excessive amount of nutrients you can get from taking a multi-vitamin
vitamin A
vitamin D
Iron
Zinc
141
what can happen when you take excessive vitamin A
liver damage
bone/joint pain
should not take when early prego
ex. dry skin, loss of hair, headache
142
what can happen when you take excessive vitamin D
damage the function of kidney, heart, and lungs
loss of appetite
calcification (hardening) of brain and arteries
143
what can happen if when you take excessive Iron?
gastrointestinal distress
increased the risk of heart disease
oxidative stress
144
what can happen when u take excessive vitamin B6
neurologic problems
| permanant damage to sensory nerves
145
what is the risk of taking too much calcium?
kidney stones
constipation
nausea
146
what vitamins are at risk for people using blood thinners?
vitamin E and K
147
what does SUL stand for?
Safe upper level?
148
when is it reasonable to use guidance level (GL)?
when UL or SUL is not available
149
indicates how the amount of nutrients present in a food or supplement compares to the approximal level of recommended intake?
% DV
150
vitamin and minerals supplements is based of of 1968 RDA for adults
TRUE
151
average daily nutrient intake level to meet the requirement of nearly all healthy individuals
Recommended Dietary Allowance (RDA)
152
how much caffeine is beneficial one hour before exercise?
3-6mg/body weight
153
something that enhances athletic performance
Ergogenic Aid
154
what is used that is naturally produced in the body to increase muscle mass, strength and anaerobic performance during exercise?
creatine
155
what is the recommendation for individuals if they want to lose fat? (nutrition)
eat 4-6 meals to help control hunger and blood sugar fluctuation, and increases energy
eat less than 10% of calories from saturated fat
avoid empty calories
weigh and measure food
156
what is the potential effect of excessive intake of magnesium?
diarrhea
157
which of the following is not a potential effect of excess calcium intake?
nausea
liver damage
constipation
kidney stones
liver damage
158
what type of process if glycolysis?
a catabolic process
159
flexion occurs in a posterior direction for all of the following body segments except...
knee
elbow flexion
neck
shoulder
neck. the neck comes forward - anterior
