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exercise science > test 2 review > Flashcards

test 2 review Flashcards

1
Q

o Ability to dissipate heat via evaporation

o Economy of walking (Requires more O2 for walking at same speed)

A

children are lower in these

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2
Q

o VO2 max (in mlkgmin-1)

o PC+ATP energy system

A

children are similar in these

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3
Q
  • Benefits are similar to those seen in chronically active adults
  • Gains in VO2 max are slightly lower (5-15%)
  • Strengths gains are independent of age
A

chronic effects of PA :comparison of children to adults

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4
Q

• The risk of exercise-related death is ___ in children and youth

A

low

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5
Q

__ min per day for children and __ min per day for adolescents

A

45; 30

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6
Q

awards for 60 min of activity 5 days per wk for 6-8

A

presidential active lifestyle award

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7
Q

o 60 minutes or more of vigorous PA per day
o Vigorous should be included 3 times per week
o Muscle strengthening activity 3 days per week as part of the 60 minutes
o Bone strengthening activity as part of the 60 min

A

6-17 yr olds

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8
Q

> 80% HR max, 3-4 days per week, 30-60 mins.

A

cardiorespiratory fitness us. PA guideline

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9
Q
  • When you transition from Childhood to adolescence you may use adult recommendations, but use motivation tools tailored to the age group.
  • For sedentary, obese children use the __ model when introducing exercise, just as the same with adults.
A

progression

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10
Q

traditional role of resistance training enhances sport performance but current…

A

enhances health and fitness parameters in previous untrained; (glucose metab, management of body composition)

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11
Q

progression, regularity, overload, specificity (SAID)

A

principles of training to maximize effectivness

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12
Q

o Manipulating programs variables to continually increase training stimulus over time
 For beginners, 5%-10% increase in weight; 2 to 4 rep

A

progression principle

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13
Q

o The most effective programs targets specific muscle groups and actions and energy

A

specificity (SAID)

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14
Q

`o Include previous training status, injuries, known diseases, personal goals

A

 Health Status (consideration for program design)

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15
Q

o Training age
o Initial program in is simple
o Advanced programs can be quite complex

A

fitness level (consideration for program design)

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16
Q

o Increases in strength is limited to joints angle of training.
o More common in clinical setting
o MVC[max voluntary contraction], 3 to 5 seconds to 20 repetitions 3x per week.

A

isometrics (elastic equip)

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17
Q

o Lifting and lowering phase

o Tension exerted by a muscle concentrically varies throughout the ROM, but external load is constant

A

dynamic constant external resistance (free weights)

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18
Q

o Muscular actions at constant velocity
o Strength gains specific to velocity of training
-train only single joint (in rehabs)

A

isokinetic

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19
Q

o Rapid stretch and shorting action: amortization phase as short as possible
o Explosive jumping, skipping, hopping, throwing
 Reasonable starting point: 6-10 reps 2 days/week

A

plyometric (jump training)

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20
Q
  • Multijoint
  • Single joint
  • Promote balance, include core
A

choice of exercise

21
Q
  • Multijoint before single joint

* Power before strength

A

order of exercise

22
Q

• Repetition zones of 3-6 for strength, 8-12 for hypertrophy, 15-20 for endurance

A

resistance used

23
Q

• Single set of 15-20 of volitional fatigue for beginners

A

volume

24
Q
  • Influence energy recovery
  • 2-3 min rest for heavier loads
  • 1-2 min rest for lighter loads
A

rest intervals

25
Q

unintentional slow versus intentional slow

A

repetition velocity

26
Q

2-3 days per wk per muscle

A

training frequency

27
Q

guidelines for resistance training 7 factors

A
  1. choice of exercise
  2. order of exercise
  3. resistance used
  4. volume
  5. rest intervals
  6. repetition velocity
  7. training frequency
28
Q
  • single set
  • multiset
  • circuit training
  • preexhaustion
  • assisted training
A

resistance training systems

29
Q

singe set is 8-12 reps taken to fatigue, but multiset is 3 sets of __ building to 10Reps max

A

10

30
Q

about 60% 1 RM, 10-15 reps with minimal rest

A

circuit training

31
Q

forces target muscle group to work longer and harder

A

preexhaustion

32
Q

allows lifter to complete 3-5 more reps after several are performed to volitional fatigue

A

assisted training

33
Q

excessive training with inadequate rest and recovery

A

overtraining

34
Q

overtrainng on a short term basis

A

overreaching

35
Q

Resistance training with children helps prepare for demand of sports, with reccomendation of __ to __ reps

A

8-15

36
Q 
o	All-cause mortality
o	Cardiovascular disease
o	Type 2 diabetes
o	Total fat
o	Colon and breast cancer
o	Osteoporosis
A

more activity is associated with lower rates of these

37
Q 
o	Blood pressure and stroke
o	Glucose control in type 2 diabetes
o	Blood lipids
o	Abdominal and visceral fat
o	Depression
o	Anxiety
o	Independent living in older adults
A

physical activity improves these but without evidence of dose response (lack of DR)

38
Q
  1. Acute response(occur with 1 or several but doesnt improve further)
  2. Rapid response(benefits occur early&plateau)
  3. Linear response(continuous)
A

response to physical activity

39
Q

• How hard; energy expenditure (vo2, ATP, calories, etc) Heart rate (direct vs indirect), METs.

A

intensity

40
Q

• No uniform standard for body fat %
• How ACSM categories obesity ( % fat)
o > 25% men
o >38% women

A

target body composition values

41
Q
  • Coronary Heart Disease
  • Hypertension
  • Stroke
  • Type 2 diabetes
  • Certain Cancers
  • Osteoarthritis
  • Degenerative disk disease
  • Abnormal lipids
A

health consequences of obesity

42
Q
  • Mood
  • Fertility
  • Temperature regulation
  • Longevity
A

excessive weight loss adverse effects on health

43
Q 
underweight= <18.5 
overweight= 25- 29.9
obese= 30+
A

BMI

44
Q

220 - age = ____ and multiple by percentages to determine range

A

%HRmax

45
Q
  1. find %HRmax
  2. subtract resting HR from HRmax
  3. multiply that value by percentages
  4. add resting HR to that value
A

%HRR

46
Q
  1. determine VO2max (convert L/min to ml/min by X1000 and divide by body weight in kg)
  2. multiply by percenage
A

%VO2max

47
Q
  1. determine VO2max(convert L/min to ml/ml by x1000 and divide by body weight in kg)
  2. Subtract resting VO2of 3.5ml/kg/min by percentages
  3. multiply that value by % youre interested in
  4. .Add 3.5(1met) to that value
A

%VO2R

48
Q
  • 12 to 15 repetitions to moderate fatigue
  • Avoid isometric muscle contractions, Valsalva maneuver
  • Avoid supine exercise after 1st trimester
  • Exercise in a thermoneutral environment
  • Generally, exercise resumes 4 to 6 weeks postdeliver
A

resistance training :pregnancy

exercise science (7 decks)

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