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Exercise Testing and Prescription > Week 4 > Flashcards

Week 4 Flashcards

1
Q

VO2 adaptations to training

A

Rest: NC
Submax:NC
Maximal: +

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2
Q

HR adaptations with training

A

Rest: -
Submax: -
Maximal: NC

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3
Q

SV adaptations with training

A

Rest: +
Submax: +
Maximal: +

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4
Q

Cardiac output adaptations to training

A

Rest: NC
Submax: NC
Maximal: +

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5
Q

Minute ventilation adaptations with training

A

Rest: NC
Submax: NC
Maximal: +

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6
Q

RER changes with training

A

Decrease at same workload due to increased fat reliance

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7
Q

Lactate changes with training

A

Exercising above lactate threshold raises threshold
- Average is 60%

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8
Q

What factors influence your VO2 max

A
  • Mode of exercise: treadmill>bike>rowing
  • Heredity: Heart size, lung capacity, RBC
  • Age: after 25 decrease by 1%/year
  • Sex: Males>females; no difference before puberty
  • Physical training - increase by 6-20%
  • Body composition: increase in muscle = increase in metabolic tissue
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9
Q

Achieving maximal aerobic power

A

no further increase in O2 consumption with increase workload
- Plateau

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10
Q

Assessment of aerobic power

A
  • Precision: direct (O2 utilization)
  • Prediction: Linear relationship HR/VO2/work
  • Performance: Copper 12-min run (capacity for work based VO2 measure)
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11
Q

Selecting an Aerobic Fitness Test

A

What are the reasons for the test?
- Occupation
-Physical activity/sport
- Health
Who is the client being tested?
- Goals
- Activity preference
What equipment and personnel are available?
How accurate is the test for your client?
- Consider validity, reliability, norms, economy of test

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12
Q

Direct tests of aerobic fitness

A
  • Measure max
  • VO2max test using metabolic cart
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13
Q

Indirect tests of aerobic fitness

A
  • Submaximal in nature
  • Lab based: mCAFT, YMCA, Ebbeling
  • Felid: Rockport 1 mile walk
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14
Q

What is the theory behind using submaximal aerobic tests

A
  • For a given exercise bout, person with higher VO2max can perform the exercise with less effort (lower HR)
  • Or more exercise completed at a given HR
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15
Q

Assumptions made with submaximal aerobic testing

A
  1. linear relationship exists between HR, VO2 and workload (not true above 85% or when switching from PNS and SNS)
  2. HRmax at a given age is uniform
  3. Mechanical efficiency of the activity is uniform
    - Error is about +/0 10-20%
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16
Q

mCAFT

A
  • Multi-stage step test
  • 15-69 years
  • 15-20
  • Balance issues, knee issues, doesn’t like stairs, only 8 stages, differences only seen through stage changes
17
Q

Treadmill walking test

A
  • Single stage treadmill walking (5% grade)
  • Sedentary adults, 20 - 59 years
  • 15-20 minutes
  • High fit people will have to run (not valid), small age range
18
Q

One-mile walk

A
  • Brisk walking over 1-mile flat measured distance
  • Sedentary and/or older adults 20 - 69 years
  • 25-35 minutes
  • Watch for speed walking, not great for elite athletes, made for old/sedentary
19
Q

Cycle Ergometer Test

A
  • Multi-stage cycle test
  • 15-69 years, have difficulty with balance or co-ordination and/or prefer cycling
  • 20-30 min
  • all encompassing as long as can ride bike, more complicated to run, more sensitive to changes, susceptible to errors in measurement
20
Q

General procedure when running aerobic testing

A
  • Explain test
  • Familiarize client with the equipment
  • monitor (and recognize abnormal responses) - HR, RPE (6 to 20), BP, signs of intolerance
  • Flow Post-exercise recovery procedure
21
Q

When to stop aerobic test/session

A
  • Client asks to stop
  • client reaches 85% of predicted HRmax
  • Client cannot maintain cadence
  • HR fails to increase as intensity increases
  • Physical or verbal manifestations of extreme fatigue
  • Onset of angina or angina like symptoms
  • Signs of intolerance or distress
  • Accident/emergency
  • Completes all stages
22
Q

Signs of intolerance

A
  • Chest pain
  • Facial pallor
  • Labored breath
  • begins to stagger
  • complains of dizziness or nausea
  • Extreme leg pain
23
Q

What to do if client shows signs of intolerance

A
  • Discontinue test
  • Lie client down in supine position
  • elevate legs on step
  • if needed, initiate EAP
  • monitor BP and HR
24
Q

Def: Muscular strength

A

Peak force or torque developed during a maximal voluntary contraction

25
Q

Things that affect muscle strength

A
  • body size, muscle CSA
  • Lever lengths
  • muscle fiber type
  • neural connections
  • type of contraction
  • force-length, speed
26
Q

Maximal Power

A

rate at which mechanical work is performed
- max amount of force one can exert in the least amount of time

27
Q

Muscle endurance

A

ability to exert sub-maximal force repeatedly, or sustain a static contraction without fatigue

28
Q

What to consider when choosing strength tests

A
  • Client’s goals
  • specificity
  • equipment
  • upper & lower body strength measure and abdominal endurance
29
Q

What should be done prior to complete strength testing

A

warm up and familiar with equipment
- teach form

30
Q

1-RM

A
  • Maximal amount that can be lifted in one complete repetition with proper technique (full range of motion)
  • Can be used to rate heath status, establish exercise prescription workloads, and/or monitor a resistance training program
31
Q

Limitations of 1-RM

A
  • Injury (if not used to movement)
  • Technique (increase weight, decrease form)
  • Economy of test (effort to cost benefit)
32
Q

How to conduct 1-RM testing

A
  • warm up at 40-50% of estimated 1-RM for 5-10 reps (RPE 10 point handy for estimation)
  • make corrections to form
  • allow 5 minutes rest
  • Attempt 1-RM (you pick weight)
  • If successful, wait 3 to 5 minutes and repeat with higher weight
  • If not done in 3-5 trials must wait 48 hours
33
Q

Predicting 1-RM

A
  • Muscular endurance is directly related to muscular strength
  • 1-RM can be predicted using 6-10-RM test
34
Q

Submaximal predicted 1-RM Single set

A
  • Warm up at 40-60% of estimated 1-RM for 5-10 reps
  • Allow 5 min rest
  • 1 set 10 reps at 75-85% of estimated 1-RM
  • 10 reps completed, then 3-5 rest
  • increase weight and try again
  • If not done in 3 sets, must wait 48 hrs
35
Q

Sources of error in submax predictive 1-RM testing

A

CLIENT
- Motivation
- Proper form
- Full range of motion
- Timing
- Time of day
- Eating habits in past day
EQUIPMENT
- Free weights increase variability
- pully lock form
TECHNICIAN SKILL
- recognize proper form
- suggest corrections
- target correct muscles
ENVIRONMENT

36
Q

Step 6 - Advise

A
  • Discuss the assessment results with client
  • Put results in perspective of health benefits
  • Explain how changes in their physical activity can help them achieve better health and wellbeing
  • Use results to help the client move towards making a commitment to making needed changes congruent with their goals discussed in step 1

Exercise Testing and Prescription (10 decks)

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