test 2 review

Question 1

o Ability to dissipate heat via evaporation

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

Answer 1

children are lower in these

Question 2

o VO2 max (in mlkgmin-1)

o PC+ATP energy system

Answer 2

children are similar in these

Question 3

• 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

Answer 3

chronic effects of PA :comparison of children to adults

Question 4

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

Answer 4

low

Question 5

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

Answer 5

45; 30

Question 6

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

Answer 6

presidential active lifestyle award

Question 7

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

Answer 7

6-17 yr olds

Question 8

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

Answer 8

cardiorespiratory fitness us. PA guideline

Question 9

• 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.

Answer 9

progression

Question 10

traditional role of resistance training enhances sport performance but current…

Answer 10

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

Question 11

progression, regularity, overload, specificity (SAID)

Answer 11

principles of training to maximize effectivness

Question 12

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

Answer 12

progression principle

Question 13

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

Answer 13

specificity (SAID)

Question 14

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

Answer 14

 Health Status (consideration for program design)

Question 15

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

Answer 15

fitness level (consideration for program design)

Question 16

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.

Answer 16

isometrics (elastic equip)

Question 17

o Lifting and lowering phase

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

Answer 17

dynamic constant external resistance (free weights)

Question 18

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

Answer 18

isokinetic

Question 19

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

Answer 19

plyometric (jump training)

Question 20

• Multijoint
• Single joint
• Promote balance, include core

Answer 20

choice of exercise

Question 21

• Multijoint before single joint

* Power before strength

Answer 21

order of exercise

Question 22

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

Answer 22

resistance used

Question 23

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

Answer 23

volume

Question 24

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

Answer 24

rest intervals

Question 25

unintentional slow versus intentional slow

Answer 25

repetition velocity

Question 26

2-3 days per wk per muscle

Answer 26

training frequency

Question 27

guidelines for resistance training 7 factors

Answer 27

1. choice of exercise 2. order of exercise 3. resistance used 4. volume 5. rest intervals 6. repetition velocity 7. training frequency

Question 28

- single set - multiset - circuit training - preexhaustion - assisted training

Answer 28

resistance training systems

Question 29

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

Answer 29

10

Question 30

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

Answer 30

circuit training

Question 31

forces target muscle group to work longer and harder

Answer 31

preexhaustion

Question 32

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

Answer 32

assisted training

Question 33

excessive training with inadequate rest and recovery

Answer 33

overtraining

Question 34

overtrainng on a short term basis

Answer 34

overreaching

Question 35

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

Answer 35

8-15

Question 36

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

Answer 36

more activity is associated with lower rates of these

Question 37

``` 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 ```

Answer 37

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

Question 38

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

Answer 38

response to physical activity

Question 39

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

Answer 39

intensity

Question 40

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

Answer 40

target body composition values

Question 41

* Coronary Heart Disease * Hypertension * Stroke * Type 2 diabetes * Certain Cancers * Osteoarthritis * Degenerative disk disease * Abnormal lipids

Answer 41

health consequences of obesity

Question 42

* Mood * Fertility * Temperature regulation * Longevity

Answer 42

excessive weight loss adverse effects on health

Question 43

``` underweight= <18.5 overweight= 25- 29.9 obese= 30+ ```

Answer 43

BMI

Question 44

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

Answer 44

%HRmax

Question 45

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

Answer 45

%HRR

Question 46

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

Answer 46

%VO2max

Question 47

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

Answer 47

%VO2R

Question 48

* 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

Answer 48

resistance training :pregnancy