PT midterm

Question 1

o Chronic Effects of Exercise

Answer 1

Increase Life Expectancy
Increase Stroke Volume
Increase Bone Density
Increase Metabolic
Increase Heart Size
Increase HDL
Increase  VO2 Max 
Decrease Body Fat
Decrease Resting Blood Pressure
Increase Lean Body Mass
Increase Blood Volume

Question 2

• Acute Effects of Exercise

Answer 2

o	Increase Heart Rate
o	Increase Skin temperature 
o	Increase Hormones
o	Increase Intake O2
o	Increase Stroke Volume
o	Increase Cardiac output
o	Increase Vo2 difference
o	Increase Sweat Rate

Question 3

Principles of exercise program design

Answer 3

• Specificity of training
• Overload
• Progression
• Initial values
• Diminishing returns
• Inter individual variability
• Reversibility

Question 4

Progression:

Answer 4

a method of increasing duration, intensity, or frequency gradually over a period of time.

Question 5

Stages of Progression

Answer 5

o	Initial Conditioning: 1-6 Weeks 
	Goal = 55-60% HRR for 30 min
o	Improvement: 4-8 months 
	Increase duration and frequency before intensity
o	Maintenance: Lifetime commitment 
	Vary activities

Question 6

• Strategies to increase exercise adherence

Answer 6

o Have incentives or rewards to treat yourself after exercise
o Working out with peers
o Perform exercises you enjoy
o Go to a facility or an environment that you enjoy

Question 7

• Precontemplation

Answer 7

person isn’t thinking about it

Question 8

contemplation

Answer 8

person starts thinking about it

Question 9

preparation

Answer 9

getting ready to change, they signed up for a gym

Question 10

Action

Answer 10

person has begun working out and has a workout plan

Question 11

Maintenance

Answer 11

person has kept up with exercise and makes it a consistent daily routine

Question 12

ACSM guidelinesfor cardiorespirartory exercise prescription considerations

Answer 12

• Client’s goals
• Client’s strengths and weaknesses
• Client’s interests
• Client’s lifestyle

Question 13

FITT

Answer 13

• F: ≥ 5 days/week moderate intensity (or ≥ 3 days/week vigorous intensity)
• I: 3-6 METS (moderate) or > 6 METS (vigorous)
• HRR 40-60%
• T: 20-60 min (> 10 min/session)
• T: rhythmical aerobic activities Type A-D
• V: > 1,000 kcal/week; 500-1,000 METmin/wk
• P: dependent on stage of conditionion

Question 14

o Limitations of MET Method:

Answer 14

• MET values of activities are only estimates
• MET cost varies with skill (mechanical efficiency)
• Environmental Factors (heat, altitude affect MET cost)

Question 15

Limitations on the HR methods

Answer 15

• Predicting HRmax can lead to large errors in exercise intensity
• HRmax varies with exercise mode
• HR is affected by various factors (medications, environment)

Question 16

Static

Answer 16

isometric: no movement

Question 17

Dynamic

Answer 17

Concentric: contracting (up)
Eccentric: lengthen (down)

Question 18

isokinetic

Answer 18

movement with constant speed. Ex: lat pull down machine

Question 19

o Goals of periodization

Answer 19

• Maximize gains
• Minimize overtraining
• Basically: To reduce injuries but maximize goals

Question 20

Peroidization

Answer 20

systematic variation in resistance training program

Question 21

Models of periodization

Answer 21

• Linear: higher intensity and lower volume as cycle progresses
• Reverse linear: lower intensity and higher volume as cycle progresses
• Undulating: short microcycles with frequent changes in intensity and volume

Question 22

Benefits of resistance training

Answer 22

o	Increase in muscle mass
o	Increase in bone mineral density
o	 Increased action of anabolic hormones (testosterone, GH, IGF)
o	 Increased catecholamines
o	Increase in myosin ATPase
o	Decrease in bone loss
o	Decrease in body fat
o	 Decrease in resting blood pressure
o	Decreased mitochondrial density

Question 23

Flexibility FITT program design

Answer 23

o Frequency: 2 days/week minimum; can be daily

o Intensity: :

Question 24

Types of flexibility

Answer 24

o Dynamic
o Ballistic
o Static
o PNF

Question 25

o Unistance balance test

Answer 25

1. Determine dominant leg
2. Client folds arms cross chest
3. Stand barefoot and dominant leg
4. Eyes open: focus is at eye level
5. Start as soon as nondominant foot lifts off floor
6. Best of three trials

Question 26

Termination Criteria for unipedal stance

Answer 26

1. Raised foot moves away from standing limb or touches floor
2. Weight-bearing foot is repositioned for balance
3. Exceeds 45 seconds maximum
4. Opens eyes during eyes-closed tests

Question 27

Factors affecting balance

Answer 27

o Height of Center of Gravity
o Base of Support and Foot Size (Men: Chest; Women: Pelvis)
o Gender
o Physical Activity and Balance Training

Question 28

Indirect measures of static balance

Answer 28

Romberg tests, Unipedal stance test, Reactive balance test (Nudge & Postural stress test), Clinical test of sensory integration (modified Romberg tests)

Question 29

Indirect measures of dynamic balance

Answer 29

Functional reach tests, Timed up and go tests, Star excursion balance test, Gait velocity test

Question 30

Strategies to decrease incidence of low back pain

Answer 30

• Stretching: increase ROM of hip flexors, hamstrings, low back extensors
• Resistance training: strengthen abdominals and low back
• Lumbar stability
• Muscular endurance
• Strategies to decrease incidence of low back pain
• Stretching methods
• Concept of the energy equation