Physiological Flashcards
Essential body fat levels foe women & men
Women - 10 to 13%
Men - 2 to 5%
Hip to Waits Ratio Risk Factor
Over .95 for Men
Over .86 for Women
Waist Circumference Risk Factor
100 to 120 cm (39.5 to 47 inches) for Men
90 to 109 cm (35,5 to 43 inches) for Women
An energy system that relies on Carbohydrates
Anaerobic Glycolysis
VT1 ( First Ventilator Threshold)
When lactate builds up at a faster rate that it can be cleared out.
Also known as the lactate threshold (LT): this happens when lactate increases at such a rate that hyperventilation (fast breathing) is not enough to maintain the increased acidity happening during more and more intense exercise.
VT2 (second ventilator threshold)
YMCA Bike Test
Measures HR response to incremental (and predetermined) 3 minutes workload that progressively elicit higher heart rate response.
Rockport Fitness Walking Test (1 Mile)
To estimate VO2 max from client’s immediate post-exercise heart rate. Involves completing 1 mile (1.6 - Km) walking course as fast as possible.
1.5 -Mile Run Test
The purpose of this test is to measure cardiovascular endurance and muscular endurance of the legs
Curl up Test
Push up Test
Squat Test with body weight
Testing for Muscular Endurance
Testing for Muscular Endurance
One rep Maximum(absolute strength) the most amount of weight a client can lift for one repetition.
The one rep maximum bench press test, squat test and leg test.
Power Assessment
Only perform if client is in phase 4 of the IFT ACE model
Vertical jumping Test
The standing long jump test
SAQ
Only perform if client is in phase 4 of the IFT ACE model
The 40-Yard dash Test
The pro-agility Test
General Muscle Fitness
1-2 sets 8 - 15 Reps 30-90 sec intensity varies
Muscle Endurance
2-3 Sets >12 <30 sec. 60-70% intensity
