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exercise science > Test2: ch8 > Flashcards

Test2: ch8 Flashcards

1
Q

• 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

A

goals for the fitness professional

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2
Q

• % fat mass (fat only) • % fat‐free mass (everything but fat)

A

describes component tissues of the body

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3
Q

Minimal amount of fat needed for normal body function:8%to12%forwomen;_%to_%for men

A

3-5%

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4
Q

A range of 10% to 22% and __% to __% for men and women, respectively, is considered satisfactory for health.

A

20-32%

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5
Q

in general, norms between men and women are different. Men have __ percentage than women

A

lower

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6
Q

• ≥25% for men • ≥38% for women

A

how ACSM categorizes obesity in terms of BF

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7
Q

• Coronary heart disease • Hypertension • Stroke • Type 2 diabetes • Certain cancers • Osteoarthritis • Degenerative disc disease Ab lli id • Abnormal lipids

A

health consequences of obesity

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8
Q

• Apple shape • Fat is stored in trunk and abdomen • More typical in males •Associated with increased risk for chronic disease

A

android

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9
Q

-pear shape, fat stored in hips and thighs, more typical in females

A

gynoid

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10
Q

• 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

A

why use BMI

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11
Q

• Does not reflect actual body fat content • Does not consider muscle weight • +5 error rate

A

why not to use BMI

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12
Q

• 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.

A

archimedes’ principle

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13
Q

FFM/ 1- (desired %BF/100)

A

calculating target body weight

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14
Q

= basal metabolic rate

= 3.5 ml*kg-1*min-1

A

1 MET

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15
Q

Improvements occur with one or several exercise bouts but do not change further

A

acute responses

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16
Q

Benefits occur early and plateau

A

rapid responses

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17
Q

gains made continuously over time

A

linear response

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18
Q

improvements occur only after weeks of training

A

delayed responses

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19
Q
  • Most important part of exercise • Most important part of exercise prescription.
  • Sets Tone
  • Mission Statement
A

goal

20
Q
  • Type of exercise to be performed
  • Aerobic vs Anaerobic
  • Performance vs Fitness • Performance vs Fitness
  • Sports specifi
A

mode

21
Q
  • 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
A

duration

22
Q
  • How Hard? How Hard?
  • Energy Expenditure (VO2, ATP, calories, etc.)
  • Heart Rate (Direct vs Indirect), Lactate, RPE
  • METS
A

intesity

23
Q

MAX HR * % interested in example: (220-age) * 60% = 120 bpm

A

indirect target heart rate formula

24
Q

(220 - age - resting HR)*% + resting H

A

heart rate reserve (HRR) [indirect]

25
Q
  • 60-80% HRR
  • 3-5 days/week
  • 20-60 min session about 3 miles 3x a wk
A

cardivascular fittness reccomendation

26
Q
  • Enhance sport performance
  • Increase muscle size
A

traditional role of resistance training

27
Q
  • Enhance health and fitness parameters in previously untrained people
  • Glucose metabolism
  • Management of body composition
A

current role of resistance training

28
Q

ability of a muscle or muscle group to perform repeated contractions against a submaximal resistance

A

muscular endurance

29
Q

defined as the maximal force that muscle or muscle group can generate at a specified velocity

A

muscular strength

30
Q

refers to the rate of performing work and is the product of strength and speed of movement

A

muscular power

31
Q

• Manipulating program variables to continually increase training stimulus over time

A

Progression [principles of training]

32
Q

• Training must occur on a regular basis because adaptations cannot be stored

A

Regularity[princples of training]

33
Q

• Generally achieved by increasing intensity, total reps, repetition speed, rest period, type of exercise, training volume

A

overload [principles of training]

34
Q

• The most effective programs target specific muscle groups and actions and energy systems

A

Specificity [principles of training]

35
Q
  • 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
A

considerations for program design

36
Q
  • 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.
A

isometric resistance training

37
Q
  • 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
A

dynamic constant external resistance (DCER)

38
Q
  • Muscular actions at constant velocity
  • Strength gains specific to velocity of training
A

isokinetics

39
Q

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

A

plyometrics

40
Q
  1. choice of exercise
  2. order of exercise
  3. resistance used
  4. volume
  5. rest intervals
  6. repeition velcoity
  7. training frequency
A

guidelines for resistance training(7 factors to consider)

41
Q

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

A

resistance used guidlines for resitance training

42
Q
  • 2 or 3 days per week per muscle group
  • Rest muscle groups 48 to 72 hours between sessions
A

training frequency guideline for resistance training

43
Q
  • 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
A

ACSM General RT Guidelines for Healthy Adults

44
Q

insulin sensitivity and BP most senstive to exercise, while resting HR and VO2max are intermediate, and __ which are lipid changes are increased but delayed

A

HDL

45
Q

maximal aerobic power steadily ___ with increasing altitude, demanding higher HR so must decrease intensity of exercise when at altitude

A

decreases

46
Q

calculated by dividing the weight in kg by height in meters squared

A

BMI

47
Q
A

exercise science (7 decks)

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