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PTHER 504 > Quiz 1 - 3 > Flashcards

Quiz 1 - 3 Flashcards

1
Q

progressive overload principle

A

Improve CRF - ex at a lvl greater than at which they are accustomed to induce adaptations

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2
Q

Reversibility principle/lazy man - 4

A

○ The opposite of progressive overload
○ Once CRF has been decreased or stopped for a significant period - 2-4 wks prev improvements will reverse and decrease, and body will readjust to the demands of the reduced physiological stimuli
○ Use it or lose it
○ Diminished returns - adverse events - CV, orthopedic complications - over use injuries and sprain

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3
Q

How many times of mod ex

A

5 or more

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4
Q

How many times of vig ex

A

3 or more

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5
Q

How many minutes of mod ex in a day?

A

30-60

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6
Q

How many minutes of vig ex in a day

A

20-60

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7
Q

How many mins of vig intensity

A

75

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8
Q

how many steps a day

A

7000

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9
Q

how many met minutes a week

A

500-1000

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10
Q

How to run stress test

A

push to symptoms or changes on ECG - pos for symptoms or neg for us to say theres nothing for us to be concerned about

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11
Q

Double product/rate pressure product

A

HRxBP

Heart works too hard to develop angina symptoms

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12
Q

how to keep angina in control

A

under the threshold - maintain the HR or BP

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13
Q

mod intensity borgs scale

A

11-15

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14
Q

how do we want ex

A

challenging but manageable pain 4/5 out of 10

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15
Q

3 levels of talk test

A

sing, whistle
5/6 words bw breathes
2/3 words bw breaths

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16
Q

anatomy of a warm up - 2-2

A
  • Increased m. temp - breaking down ATP - dynamic movement cant do static stretching
  • Increased m. metabolism
  • Increased VO2 kinetics
    ○ Increased ex tolerance
  • Increased m. contractile performance
  • Increased m. fiber conduction velocity
    Increased power outputs in ex . Tasks - explosive movements
17
Q

4 components of aerobic workout

A 
- Warm up 
○ 5-10 min of light to mod CR act - aerobic metabolism kicks in and heat  
- Conditioning 
	○ 20-60min of aerobic and/or sport act 
- Cool down 
	○ 5-10 min of light to mod CR act 
- Stretching 
	○ At least 10 min after warm up or cool down
18
Q

warm up and cool down of older adults

A

longer - response is blunted

19
Q

interval training - 2

A
  • greater stimulus and physio benefits and changes
    EX SESSIONS WITH ALTERNATING PERIODS OF HIGH INTENSITY - vigorous - interspersed with low intensity exertion or periods of rest
20
Q

why interval training 1-2

A

able to accumulate a greater volume at a higher intensity
○ May produce greater physiological changes than cont aerobic ex
May produce comparable changes cont aerobic ex with a lower volume

21
Q

types of ex intervals

A

○ Short intervals - 10 sec, 1 min at 100-120% VO2 peak
○ Med interval - 1-2 min at 95-100%
Long - 3-14 min at 85-90%

22
Q

variables of interval training - 3

A 
○ Volume of each ex interval 
	§ Duration 
	§ Intensity 
○ Length of recovery bw intervals 
○ Number of ex interval
23
Q

if pt can get to max HR before 1 min

A

slow down - cant go back up until hR goes down to about 100

24
Q

PA

A

any body movement produced by contracting skeletal m. (voluntary contractions ) that results in energy expenditure

25
Q

ex

A

planned, structured, repetitive and purposeful act that seeks to improve or maintain any component of fitness for life or sport

26
Q

prolonged sitting

A

always a distinct coronary heart disease risk factor - - doesn’t matter how active you are

27
Q

8 practical tips for promoting more movement

A
  • Track it
    ○ Pedometers/act monitors/smart phones/apps
  • Set goals
    ○ SMART, axn planning
  • Manage expectations
  • Address barriers - proactive
  • Address relapse - Cardiac pts stop within 2 yrs - make it as short as possible - not all or nothing
  • Social support - get a dog
  • Stages of change - transtheoretical model
    ○ Pre contemplation, comtemplation, prep, axn, maintanence
  • Motivational interviewing
28
Q

10 Factors reducing the 6MWD

A

Shorter height
Older age
Higher body weight
Female sex
Impaired cognition
cognition
A shorter corridor (more turns)
Pulmonary disease (COPD, asthma, cystic fibrosis, interstitial lung disease)
Cardiovascular disease (angina, MI, CHF, stroke, TIA, PVD, AAI)
Musculoskeletal disorders (arthritis, ankle, knee, or hip injuries, muscle wasting, etc.)

29
Q

6 Factors increasing the 6MWD

A

Taller height (longer legs)
Male sex
High motivation
A patient who has previously performed the test
Medication for a disabling disease taken just before the test
Oxygen supplementation in patients with exercise-induced hypoxemia

30
Q

Pt prep - 5

A 
Comfortable clothing	Appropriate shoes for walking	
Usual walking aids
Usual medication regimen should continue
Light meal before
No vigorous Ex 2 hours prior
31
Q

Pre-test for 6wmt - 6

A 
no warm up
have patient sit quietly ~ 10 min before
check for contraindication / resting vitals
explain test
explain Borg scale 
consent form if required

PTHER 504 (3 decks)

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