Potential Questions Flashcards
What is the average cardiac output at rest and during exercise
5-6 L/min in an rest to more than 35 L/min in elite athletes during exercise
What is the fuel for the anaerobic alactic, anaerobic lactic and aerobic system? Duration? By Products?
Anaerobic Alactic (ATP-PC)
Fuel: Creatine Phosphate
Duration: Up to 10 sec
Byproduct: None (no lactic acid)
Anaerobic Lactic (glycolysis)
Fuel: Muscle glycogen (glucose)
Duration: 10 - 90 sec
By product: Lactic Acid
Aerobic System
Fuel Carbohydrates, fats, protein
Duration: several minutes to hours
Byproduct: Carbon dioxide and water
Key points:
- The anaerobic systems are used for high intensity, short bursts of activity, while the aerobic system is used for longer, lower intensity exercise
- The body switches between these energy systems depending on the activity level and duration
- Lactic acid build-up is a key indicator of intense anaerobic exercise
S.M.A.R.T Goals?
Specific (simple, sensible, significant)
Measurable (meaningful, motivating)
Achievable (agreed, attainable)
Relevant (reasonable, realistic, and resourced, results-based)
What is HRR and Calculations
Heart Rate Reserve (HRR)
HRR = HRmax - HRrest
Explanation:
Max Heart Rate: A common formula for calculating max heart rate is 220 - age
HRR: A fitness indicator that measures the difference between your max and resting heart rate
RHR?
Resting Heart rate: the # of beats per minute when you’re not exercising
EER? calculation?
EER: Estimated energy requirement ( estimates your daily energy requirements for good health based on what your body needs for breathing, circulating blood, digesting food and physical activity.
19+ M: EER = -517.88 - (10.83 x age) + (15.61 x height) + (19.11 x weight)
19+ F: EER = 584.90 - (7.01 x age) + (5.72 x height) + (11.71 x weight)
EER = 575.77 - (7.01 x age) + (6.60 x height) + (12.14 x weight)
Blood Pressure cut offs for hypertension and hypotension. Blood pressure cut off to participate in exercise safely.
Normal: Systolic blood pressure (SBP) less than 120 mm Hg and Diastolic blood pressure (DBP) less than 80 mm Hg
Elevated: SBP between 120–129 mm Hg and DBP less than 80 mm Hg
Stage 1 hypertension: SBP between 130–139 mm Hg or DBP between 80–89 mm Hg
Stage 2 hypertension: SBP at least 140 mm Hg or DBP at least 90 mm Hg Hypertensive crisis: SBP over 180 mm Hg and/or DBP over 120 mm Hg
What is the initial basic training load of 1RM for a client?
following the 1RM assessment, initial training sessions in an untrained individual should start at a lower intensity and progress each session to the 80% 1RM load. This serves to reduce muscle soreness and fatigue post-session and allows additional practice of technique and breathing prior to high intensity training.
Physical inactivity increases the risk of these major chronic conditions
Coronary heart disease, type 2 diabetes, breast and colon cancers and shortens life expectancy
What are the health determinants?
Income and social status, Employment and working condition, education, physical environment, health services, gender, social support networks
Planes of movement
Sagittal/medial: divides the body along the midline
Frontal/coronal: separates anterior and posterior
Transverse plane: separates superior from inferior
During training, what adaptations come first
neural adaptations
What are the 3 main types of muscles
Cardiac, smooth and skeletal
Four sources of self efficacy
Mastery Experience: successful experiences boost self-efficacy, while failure erodes it.
Vicarious experience: Observing peers succeed at a task can strengthen belief in one’s own abilities.
Social persuasion: Credible communication and feedback can guide someone through a task or motivate them to make their best effort.
Emotional State: a positive mood can boost one’s self efficacy, while anxiety can undermine it.
Predicted 1RM equation
load/(%1RM/100)
