Test2: ch8 Flashcards
• Understand importance of appropriate body composition • Become aware of various means of assessing body composition • Become proficient at estimating body fat th h ki f ld d i th through skinfoldsand girths
goals for the fitness professional
• % fat mass (fat only) • % fat‐free mass (everything but fat)
describes component tissues of the body
Minimal amount of fat needed for normal body function:8%to12%forwomen;_%to_%for men
3-5%
A range of 10% to 22% and __% to __% for men and women, respectively, is considered satisfactory for health.
20-32%
in general, norms between men and women are different. Men have __ percentage than women
lower
• ≥25% for men • ≥38% for women
how ACSM categorizes obesity in terms of BF
• Coronary heart disease • Hypertension • Stroke • Type 2 diabetes • Certain cancers • Osteoarthritis • Degenerative disc disease Ab lli id • Abnormal lipids
health consequences of obesity
• Apple shape • Fat is stored in trunk and abdomen • More typical in males •Associated with increased risk for chronic disease
android
-pear shape, fat stored in hips and thighs, more typical in females
gynoid
• High BMI associated with a higher mortality rate due to CVD, Cancer, Diabetes, and otherdiseases other diseases. • Easy ‐ Private • No Training Involved • Better than HT/WT tables
why use BMI
• Does not reflect actual body fat content • Does not consider muscle weight • +5 error rate
why not to use BMI
• An object submerged in water is buoyed by a force that is equal to the volumeof the water that it displaces. Essentially, the volume of water displaced is equal to the volume of the body.
archimedes’ principle
FFM/ 1- (desired %BF/100)
calculating target body weight
= basal metabolic rate
= 3.5 ml*kg-1*min-1
1 MET
Improvements occur with one or several exercise bouts but do not change further
acute responses
Benefits occur early and plateau
rapid responses
gains made continuously over time
linear response
improvements occur only after weeks of training
delayed responses
- Most important part of exercise • Most important part of exercise prescription.
- Sets Tone
- Mission Statement
goal
- Type of exercise to be performed
- Aerobic vs Anaerobic
- Performance vs Fitness • Performance vs Fitness
- Sports specifi
mode
- How long? How long?
- How many…minutes, miles, laps, steps, sets and repetitions, et cetera
- Once a minimal threshold is achieved, the total work accomplished in a session is the most important variable determining CRF gains
duration
- How Hard? How Hard?
- Energy Expenditure (VO2, ATP, calories, etc.)
- Heart Rate (Direct vs Indirect), Lactate, RPE
- METS
intesity
MAX HR * % interested in example: (220-age) * 60% = 120 bpm
indirect target heart rate formula
(220 - age - resting HR)*% + resting H
heart rate reserve (HRR) [indirect]
- 60-80% HRR
- 3-5 days/week
- 20-60 min session about 3 miles 3x a wk
cardivascular fittness reccomendation
- Enhance sport performance
- Increase muscle size
traditional role of resistance training
- Enhance health and fitness parameters in previously untrained people
- Glucose metabolism
- Management of body composition
current role of resistance training
ability of a muscle or muscle group to perform repeated contractions against a submaximal resistance
muscular endurance
defined as the maximal force that muscle or muscle group can generate at a specified velocity
muscular strength
refers to the rate of performing work and is the product of strength and speed of movement
muscular power
• Manipulating program variables to continually increase training stimulus over time
Progression [principles of training]
• Training must occur on a regular basis because adaptations cannot be stored
Regularity[princples of training]
• Generally achieved by increasing intensity, total reps, repetition speed, rest period, type of exercise, training volume
overload [principles of training]
• The most effective programs target specific muscle groups and actions and energy systems
Specificity [principles of training]
- health status : previous training, injuries, known disease, personal goals
- fitness level: training age, intial programs simple but advanced are complex
- training goals: short/long term, use prior evaluations and personal goals to est realistic for adherence
considerations for program design
- Increase in strength is limited to joint angle of training.
- More common in clinical settings.
- MVC, 3 to 5 seconds, 15 to 20 repetitions 3 times per week.
- Encourage regular breathing.
isometric resistance training
- Lifting (concentric) and lowering (eccentric) phase
- Tension exerted by a muscle concentrically varies throughout the ROM, but external load is constant
- The weakest joint angle limits the amount of weight that can be lifted
dynamic constant external resistance (DCER)
- Muscular actions at constant velocity
- Strength gains specific to velocity of training
isokinetics
Rapid stretch (eccentric) and shortening (concentric) action: amortization phase as short as possible (<0.1 sec)
• Explosive jumping, skipping, hopping, throwing
• Consider limiting plyometric training to those with established strength base
• Reasonable starting point: 6 to 10 reps 2 days/week on nonconsecutive days
plyometrics
- choice of exercise
- order of exercise
- resistance used
- volume
- rest intervals
- repeition velcoity
- training frequency
guidelines for resistance training(7 factors to consider)
Repetition zones of 3 to 6 for strength, 8 to 12 for hypertrophy, 15 to 20 for endurance
resistance used guidlines for resitance training
- 2 or 3 days per week per muscle group
- Rest muscle groups 48 to 72 hours between sessions
training frequency guideline for resistance training
- 8 to 10 multijoint (compound) exercises
- Train 2 to 4 sets
- Choose a resistance allowing 8 to 12 repetitions
- Perform repetitions with control; use full ROM
- Use proper technique
- Maintain regular breathing pattern
- Train each muscle group 2 or 3 days per week
- Progressively overload; periodically reassess
ACSM General RT Guidelines for Healthy Adults
insulin sensitivity and BP most senstive to exercise, while resting HR and VO2max are intermediate, and __ which are lipid changes are increased but delayed
HDL
maximal aerobic power steadily ___ with increasing altitude, demanding higher HR so must decrease intensity of exercise when at altitude
decreases
calculated by dividing the weight in kg by height in meters squared
BMI
