Test2: ch8 Flashcards by Julie T

• 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

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

describes component tissues of the body

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

3-5%

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

20-32%

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

lower

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• ≥25% for men • ≥38% for women

how ACSM categorizes obesity in terms of BF

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

health consequences of obesity

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

android

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

gynoid

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• 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

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

why not to use BMI

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• 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

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FFM/ 1- (desired %BF/100)

calculating target body weight

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= basal metabolic rate

= 3.5 ml*kg-1*min-1

1 MET

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

acute responses

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Benefits occur early and plateau

rapid responses

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gains made continuously over time

linear response

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improvements occur only after weeks of training

delayed responses

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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

1. choice of exercise 2. order of exercise 3. resistance used 4. volume 5. rest intervals 6. repeition velcoity 7. 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