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Test #4 Flashcards

1
Q

Why is it important to cool down after testing?

A

Reduces risk of hypotension from venous pooling

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2
Q

Definition: Dynamic Muscular Endurance

A

Repetitions to failure at given % of body mass or 1RM (recommended 70%)

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3
Q

What is RH?

A

Relative Humidity - The moisture in the air relative to how much moisture, or water vapor can be held by the air at any given ambient temperature

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4
Q

Definition: Calorimetry

A

measurment of heat energy liberated or absorbed in metabolic processes

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5
Q

What percent of O2 and CO2 is in expired breath. Are these values lower or higher than ambient air levels?

A

O2 - 15-16% - lower

CO2 - 4-6% - higher

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6
Q

What do you do if the client’s HR is not between 50% and 70% after the first minute?

A

You have one chance after the 1st minute to adjust the speed accordingly.

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7
Q

Definition: Acclimitization

A

The adaptive changes that occur when an individual undergoes prolonged or repeated exposure to a stressful environment; these changes reduce the physiological strain produced by such an environment

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8
Q

What unit is Relative vO2 usually measured in?

A

mL (millilitres)

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9
Q

What does Submaximal testing allow the appraiser to do?

A
  1. Classify fitness level of client
  2. provide realistic, effective exercise prescription
  3. evaluate progress of aerobic training effect
  4. Inspire and motivate the client
  5. Identify health or injury risk and refer to appropriate health professional
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10
Q

What number on the urination chart is bad?

A

7 and up.

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11
Q

PROS and CONS: Submaximal Testing

A

PROS

  1. Less Costly
  2. Less Risky
  3. Less time and effort of the client
  4. Functional Response to Exercise

CONS

  1. Less Accurate
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12
Q

What are the limitations to Variable Resistance Machines

A
  1. Difficult to match strength curve
  2. Difficult to assess true muscular strength
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13
Q

What temperature should the room be for testing?

A

70-74 degrees F or 21 to 23 degrees C

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14
Q

What are the negatives of doing closer to 10 reps for estimated 1RM and doing closer to 1?

A

Closer to 10 you are encroaching on endurance.

Closer to 1, you are increasing risk of injury.

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15
Q

How to calculate sweat rate?

A

(Pre exercise weight - Post exercise weight) + Fluid Intake

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16
Q

True or False: vO2peak is usually higher than vO2max

A

False, vO2peak can be higher, lower or equal to vO2max

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17
Q

FW or CRM: Large weight increments

A

Constant Resistance Machines

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18
Q

What is the predicted 1RM equation for both men and women?

A

Women

(0.31 x YMCA test repetitions) + 19.2

Men

(1.55 x YMCA test reps) + 37.9

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19
Q

What percent of body weight should you drink in fluids to prevent dehydration?

A

>2%

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20
Q
A
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21
Q

What is the point of a Variable Resistance Machine?

A

Attempts to eliminate the sticking point

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22
Q

How do you calculate a client’s Relative strength?

A

Divide their 1RM by their body weight

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23
Q

What is the YMCA version of muscular endurance training?

A

Bench Press

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24
Q

True or False: vO2peak is a valid index or vO2max

A

True

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25
Q

What are some criteria for knowing if your client has hit TRUE VO2max?

A
  1. HR no longer increases with increased intensity
  2. Venous lactate concentration exceeds 8 mmol/L
  3. RER is greater than 1.15
  4. RPE greater than 17

*the more of these criteria the test hits, the more accurately you can rely on the clients VO2max results

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26
Q

What are the cardiovascular demands of exercise in the heat?

A
  1. Skin and muscles compete for blood flow
  2. Vasodilation in cutaneous vessels effectively decreases venous return, decreasing SV
  3. Sweating results in reduced plasma volume
  4. Adequate BP must be maintained to perfuse the vital organs, including brain, kidney, and liver
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27
Q

At what point is the relationship between HR, oxygen uptake and WL linear?

A

50%-90% MHR

110-150bpm

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28
Q

Definition: Dynamic Muscular Testing

A

Strength measured as the maximum force exerted in a single contraction against a moveable resistance

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29
Q

What are the assumptions made during Submaximal Testing?

A
  1. Steady state heart rate is achieved at each workload and hr is consistent each day
  2. True max HR for given age must be the same for all clients
  3. Relationship between HR, oxygen uptake and WL must be strong, positive and linear
  4. Mechanical efficiency is the same for all clients
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30
Q

How much percent of total body mass does water account for?

A

60-75%

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31
Q

How does a spring device work? What is it for?

A

Force is applied, spring compressed, moves the needle to corresponding amount. It tests isometric strength.

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32
Q

What 5 things affect the effectiveness of heat exchange?

A
  1. The thermal gradient
  2. The relative humidity
  3. Air Movement
  4. The degree of direct sunlight
  5. The clothing worn
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33
Q

Why is muscular fitness important?

A
  1. perform ADLs
  2. maintain functional independance (aging and injury)
  3. enjoy active leisure-time pursuits without undue stress or fatigue
  4. lessen chance of developing
  • low back problems
  • osteoporotic fractures
  • muskuloskeletal injuries
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34
Q

True or False: You should measure resting HR and BP before maximal tests

A

True

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35
Q

What is the Respiratory Quotient or Repriatory Exchange Ratio?

A

Volume of CO2 produced divided by the volume of O2 consumed on a total body level

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36
Q

By what duration does the oxygen energy system start to kick in?

A

2 minutes.

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37
Q

PROS and CONS: Maximal Testing

A

PROS

  1. Determine true max heart rate
  2. Accurately assess anaerobic threshold
  3. Measure vO2max

CONS

  1. Client motivation
  2. Personel
  3. Cost - Equipment & Space
  4. Time Consuming
  5. Risk
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38
Q

Definition: Isometric Strength

A

Maximum force exerted in a single contraction against an immovable resistance

39
Q

What is the most valid measure of functional capacity of the cardiorespiratory system?

A

Maximal Oxygen Uptake

40
Q

What % incline or grade should your client be at during the workload phase of the Ebbeling Treadmill Test?

41
Q

What factors help determine whether or not you do maximal or submaximal testing?

A
  1. Client’s age and risk stratification
  2. Reasons for administering the test (physical fitness or clinical testing)
  3. Availability of appropriate equipment and qualified personel (CEP)
42
Q

What % incline or grade should the client be at during the warm up phase of the Ebbeling Treadmill Test?

43
Q

FW or CRM: Degree of neuromuscular coordination not as great

A

Constant Resistance Machines

44
Q

What causes cramping when exercising?

A

Electrolyte Imbalance

45
Q

Pros and Cons of CRM

A

Pros

  1. Safer than free weights; less need for spotters
  2. minimizes bad technique

Cons

  1. Limit ROM and reduce use of stabilizing musculature
  2. Does not accomodate all body sizes
46
Q

What are the 4 sources of error in muscular fitness testing?

A
  1. Client: practice time, maximal effort
  2. Equipment: adjusted to client
  3. Technician skill: knowledge; detect client errors
  4. Environmental factors: room temperature
47
Q

FW or CRM: Increase neuromuscular coordination

A

Free weights

48
Q

What is the Fick Equation?

A

vO2 = CO (a - v02diff)

CO represents the central capacity

a - vO2diff represents the peripheral capacity

49
Q

What are the three mechanisms of Acclimatization

A
  1. Cardiovascular changes decrease HR and CV strain at a given level of exercise in the heat
  2. Sweating begins earlier and at a lower body temperature
  3. Sweating rate for a given core temperature is higher and can be maintained longer
50
Q

FW or CRM: Spotter required

A

Free Weights

51
Q

What type of device measures isometric strength?

A

Isometric Dynamometer

52
Q

Why do men generally have a higher Absolute vO2?

A

Because it is directly relative to body size.

53
Q

What is the CSEP-PATH version of muscular endurance testing?

54
Q

FW or CRM: Mimics functional activity better

A

Free Weights

55
Q

FW or CRM: Allows for full ROM

A

Free Weights

56
Q

FW or CRM: No spotter required

A

Constant Resistance Machines

57
Q

When is the Steady State Heart Rate recorded?

A

In the final 2 minutes of the workload. Either 3 and 4. OR 4 and 5.

58
Q

Definition: Ebbeling Treadmill Test

A

Single stage protocol designed for low-risk, non-athletic adults between 20-59 years

59
Q

True or False: Volume of air inhaled is usually about the same as volume of air exhaled.

60
Q

Definition: Spirometry

A

indirect calorimetry method for estimating heat production in which expired air is measured and analyzed for the amount of oxygen consumed and carbon dioxide produced

61
Q

Difference between Calorimetry and Spirometry

A

Calorimetry - Direct - Measures heat

Spirometry - Indirect - Measures air

62
Q

What are the two aspects of Maximal Oxygen Uptake?

A
  1. Capacity of the blood of the heart and lungs to deliver oxygen to the working muscles (central)
  2. Ability of the muscles to use oxygen to create energy to be used by said muscles (peripheral)
63
Q

Which energy system is primarily involved in exercise durations of 10s or less?

64
Q

What three things is thermoregulation affected by?

A
  1. Ambient Temperature
  2. Relative Humidity
  3. Wind Speed
65
Q

What is the average skin temperature?

66
Q

PROS and CONS: Step Test

A

PROS

  1. Economical
  2. Portable

CONS

  1. Hard to take HR and BP
67
Q

What is the difference between Gross vO2 and Net vO2?

A

Gross vO2 is all oxygen consumed, including at rest and during exercise. This is the more commonly used term.

Net vO2 is oxygen consumed only during exercise.

68
Q

PROS and CONS: Treadmill Test

A

PROS

  1. Pace set for client - less room for error
  2. Uses natural activity - walk or run
  3. Places greatest potential for load on CV system

CONS

  1. Expensive
  2. Not Portable
  3. Hard to measure HR and BP
69
Q

Why would you measure musculoskeletal abilities?

A
  1. Establish base line values before training
  • identify strengths and deficiencies
  • assist with client goal setting
  • evaluate potential for athletic pursuits
  1. monitor progress during training
  2. assess overall effectiveness of training program
70
Q

What is an average core temperature for a human body?

A

36.1 - 37.8 C

71
Q

FW or CRM: Not accomodating for different body and limb sizes

A

Constant Resistance Machines

72
Q

When was the Ebbeling Treadmill Test designed?

73
Q

How do sub-maximal tests work?

A

Predict vO2 from HR-WL relationship

74
Q

What percentage of maximum heart rate should your client be at during the warm up of the Ebbeling Treadmill Test?

75
Q

How does a greater amount of adipose tissue contribute to heat stress

A
  1. Adipose tissue interferes with dissipation of heat; body fat acts to insulate core
  2. Body fat adds to the metabolic cost of activity by adding weight to the body that must be moved.
76
Q

PROS and CONS: Cycle Test

A

PROS

  1. Less trauma to ankle, knee and hip joints
  2. Portable
  3. Moderately Priced
  4. Easier to measure HR and BP - body is stationary

CONS

Leg fatigue may be a limiting factor

77
Q

How long before a maximal test should you refrain from eating, drinking alcohol or caffeine and smoking?

78
Q

When would you terminate a Maximal Oxygen Uptake test?

CHEF RASPBS

A
  1. Failure of HR to increase
  2. Change in heart rhythym
  3. Client’s request
  4. Manifestation of severe fatigue
  5. Failure of equipment
  6. Angina
  7. Drop in SBP of >10mmHG
  8. Excessive BP >250/115
  9. Shortness of Breath
  10. Poor perfusion
79
Q

What is the basic starting speed range for the Ebbeling Treadmill Test?

A

3.4 - 4.0 mph

80
Q

What unit is Absolute vO2 usually measured in?

A

L (litres)

81
Q

What are some devices/equipment used to test dynamic strength?

A
  1. Free weights
  2. Constant Resistance Machines
  3. Variable Resistance Machines
  4. Isokinetic Machines
82
Q

FW or CRM: Limb length and body size may be less of a problem

A

Free Weights

83
Q

True or False: Body core temperature is more variable than skin temperature.

A

False, skin temperature is more variable because it is greatly affected by environmental conditions

84
Q

Definiton: Absolute vO2

A

a measure of energy cost for non weight-bearing activities

85
Q

How much can HR vary between individuals of the same age?

A

+ or - 12 - 15 bpm

86
Q

What are the 2 factors of the Aerobic Exercise Response?

A
  1. VO2 - the amount of oxygen taken up, transported and used at the cellular level
  2. VCO2 - the amount of carbon dioxide generated during metabolism
87
Q

What is the rule of thumb for hydrating during exercise?

A

8-12oz OR 240-350 mL every 15 minutes

88
Q

How long is the warm up for the Ebbeling?

89
Q

FW or CRM: May limit ROM and plane of movement

A

Constant Resistance Machines

90
Q

What three factors affect the speed of gastric emptying?

A
  1. Caloric content of fluid
  2. Volume of fluid in the stomach
  3. Temperature (15-22 C recommended)
91
Q

vO2max VS vO2peak

A

vO2max - rate of oxygen uptake during maximal aerobic exercise OR largest amount of oxygen that an individual can utilize during strenuous exercise to complete exhaustion

vO2peak - highest rate of oxygen consumed during exercise

92
Q

True or False: All three energy systems are contributing to all durations of exercise

93
Q

What should the room temperature and humidity be for a maximal test?

A

21-23 degrees celcius or less

60% humidity or less

94
Q

What is a disadvantage to Constant Resistance machines?

A

Measures dynamic strength only at weakest point in ROM

Fitness Assessment (5 decks)

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