test 2 review Flashcards
o Ability to dissipate heat via evaporation
o Economy of walking (Requires more O2 for walking at same speed)
children are lower in these
o VO2 max (in mlkgmin-1)
o PC+ATP energy system
children are similar in these
- 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
chronic effects of PA :comparison of children to adults
• The risk of exercise-related death is ___ in children and youth
low
__ min per day for children and __ min per day for adolescents
45; 30
awards for 60 min of activity 5 days per wk for 6-8
presidential active lifestyle award
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
6-17 yr olds
> 80% HR max, 3-4 days per week, 30-60 mins.
cardiorespiratory fitness us. PA guideline
- 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.
progression
traditional role of resistance training enhances sport performance but current…
enhances health and fitness parameters in previous untrained; (glucose metab, management of body composition)
progression, regularity, overload, specificity (SAID)
principles of training to maximize effectivness
o Manipulating programs variables to continually increase training stimulus over time
For beginners, 5%-10% increase in weight; 2 to 4 rep
progression principle
o The most effective programs targets specific muscle groups and actions and energy
specificity (SAID)
`o Include previous training status, injuries, known diseases, personal goals
Health Status (consideration for program design)
o Training age
o Initial program in is simple
o Advanced programs can be quite complex
fitness level (consideration for program design)
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.
isometrics (elastic equip)
o Lifting and lowering phase
o Tension exerted by a muscle concentrically varies throughout the ROM, but external load is constant
dynamic constant external resistance (free weights)
o Muscular actions at constant velocity
o Strength gains specific to velocity of training
-train only single joint (in rehabs)
isokinetic
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
plyometric (jump training)
- Multijoint
- Single joint
- Promote balance, include core
choice of exercise
- Multijoint before single joint
* Power before strength
order of exercise
• Repetition zones of 3-6 for strength, 8-12 for hypertrophy, 15-20 for endurance
resistance used
• Single set of 15-20 of volitional fatigue for beginners
volume
- Influence energy recovery
- 2-3 min rest for heavier loads
- 1-2 min rest for lighter loads
rest intervals
unintentional slow versus intentional slow
repetition velocity
2-3 days per wk per muscle
training frequency
guidelines for resistance training 7 factors
- choice of exercise
- order of exercise
- resistance used
- volume
- rest intervals
- repetition velocity
- training frequency
- single set
- multiset
- circuit training
- preexhaustion
- assisted training
resistance training systems
singe set is 8-12 reps taken to fatigue, but multiset is 3 sets of __ building to 10Reps max
10
about 60% 1 RM, 10-15 reps with minimal rest
circuit training
forces target muscle group to work longer and harder
preexhaustion
allows lifter to complete 3-5 more reps after several are performed to volitional fatigue
assisted training
excessive training with inadequate rest and recovery
overtraining
overtrainng on a short term basis
overreaching
Resistance training with children helps prepare for demand of sports, with reccomendation of __ to __ reps
8-15
o All-cause mortality o Cardiovascular disease o Type 2 diabetes o Total fat o Colon and breast cancer o Osteoporosis
more activity is associated with lower rates of these
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
physical activity improves these but without evidence of dose response (lack of DR)
- Acute response(occur with 1 or several but doesnt improve further)
- Rapid response(benefits occur early&plateau)
- Linear response(continuous)
response to physical activity
• How hard; energy expenditure (vo2, ATP, calories, etc) Heart rate (direct vs indirect), METs.
intensity
• No uniform standard for body fat %
• How ACSM categories obesity ( % fat)
o > 25% men
o >38% women
target body composition values
- Coronary Heart Disease
- Hypertension
- Stroke
- Type 2 diabetes
- Certain Cancers
- Osteoarthritis
- Degenerative disk disease
- Abnormal lipids
health consequences of obesity
- Mood
- Fertility
- Temperature regulation
- Longevity
excessive weight loss adverse effects on health
underweight= <18.5 overweight= 25- 29.9 obese= 30+
BMI
220 - age = ____ and multiple by percentages to determine range
%HRmax
- find %HRmax
- subtract resting HR from HRmax
- multiply that value by percentages
- add resting HR to that value
%HRR
- determine VO2max (convert L/min to ml/min by X1000 and divide by body weight in kg)
- multiply by percenage
%VO2max
- determine VO2max(convert L/min to ml/ml by x1000 and divide by body weight in kg)
- Subtract resting VO2of 3.5ml/kg/min by percentages
- multiply that value by % youre interested in
- .Add 3.5(1met) to that value
%VO2R
- 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
resistance training :pregnancy
