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40 Cards in this Set

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How much can OW/OB person expect to lose through increased physical activity initially?
Only about 2-3% decrease in BW, prob because cannot yet tolerate the intensity and volume needed to drive accelerated weight loss; but it is important for long term weight loss
How much weight needs to be lost in order to decrease severity of risk factors (Hypertension/ insulin resistance)?
10% of BW
Why is visceral adiposity so dangerous?
Visceral adipose tisue secreates pro-inflammatory substances (interleukin-6, tumor necrosis factor alpha, C-reactive protein) that there are more of these substances circulating
Biomechanical complications 2ndary to OB
Low back pain, decreased mobility, modification of gait, changes in relative energy expenditures for activity; osteoarthritis, esp of knee
What is relationship between obesity and low back pain?
Esp in women; altered posture and lack of spinal mobility; obesity increases anterior pelvic tilt, leads to greater flexion of sacroiliac joints, strains low back joint/discs leading to degenerative disc disease; could also lead to lordosis and thoracic spine limited ROM; especially problematic is abdominal weight that shifts body's COG; also visceral adiposity can increase inflammatory response
Kinetic Chain
Relationship of the musculoskeletal system, such that if a joint experiences stiffness or immobility, nearby joints will sacrifice stability and become more mobile to ensure that bodily movements occur; obesity esp. android type may shift center of gravity and negatively impact kinetic chain
How does obesity effect lower-extremity musculoskeletal pain?
Increase pressure on joints, plantar fascitis, pro-inflammatory chemicals released by fat cells can degrade cartilage
Does being obese affect walking?
Yes, shorter stride,lower cadence and velocity, decreased duration of single support phase & increased length fo double support phase, reduced ROM at knee and ankle; best to walk slower at first to reduce stress, even if person can walk faster
Does obesity affect cycling?
Yes, higher VO2 max; expend about 33% more energy without external resistence; musculoskeletal pain forces them to stop rather than leg fatigue
Does obesity protect against osteoporosis?
No, having excesss abdominal fat is more detrimental than superficial or hip fat; also increased leptin in obese may play role in osteoporosis
What are the 4 traditional training parameters?
Cardio, Muscular endurance, muscular strength, flexibility
What 8 new training parameters did the 2008 Physical Activity Guidelines add to the traditional training parameters?
Postural or kinetic chain stability, kinetic chain mobility, movement efficiency, core conditioning, balance, metabolic markers (VT1, VT2), Agility/coordination/reactivity, speed/power
What are the general exercise reccommendations for healthy adults?
Cardio: 150 min @ mod OR 60-75 min @ vigorous OR 60-90 min combo
Resistance: 2-4 sets of 8-25 reps @60-80% 1RM or RPE 5-6 (stength, endurance, calisthenics, agility) 2-3 x week
Flexibility: full stretch within ROM to point of mild tightness and to limits of discomfort, at least 4 reps per muscle group, use static, PNF, dynamic
PNF
proprioceptive neuromuscular facilitation: form of stretching that involves taking a joint thru movement until muscles at point of tension, holding stretch for 10 sec, followed by isometric contraction of agonist for at least 6 sec, followed by 10-30 sec assisted / passive stretch. Can do this a few times
What is the health-fitness-performance continuum?
Premise that exercise programs should follow a progression that 1st improves health, the develops and advances fitness and finally enhances performance
What is the foundation of the ACE integrated fitness training model
Rapport
What are the 2 training components of the ACE IFT?
1. Functional Movement & Resistance Training
2. Cardiorespiratory Training
What are the 4 Phases of the ACE IFT Functional Movement & Resistance Training?
1. Stability & mobility training
2. Movement training
3. Load training
4. Performance Training
What are the 4 Phases of the ACE IFT Cardiorespiratory Training?
1. Aerobic Base Training
2. Aerobic-efficiency Training
3. Anerobic Endurance Training
4. Anerobic Power Training
What are the ACE IFT applications for obese people?
Weekly expenditure of 2000+ cal per week or about 60-90 min daily of moderate intensity physical activity is required for long term weight loss; primary mode to facilitate weight loss is aerobic or endurance exercise; many will never progress past aerobic-efficiency phase (2) or the loading phase (3)
How much assessment is required prior to beginning an exercise program?
Health history screening is enough, for early success and promote feelings of accomplishment, start with lite intensity and tolerable duration to introduce physical activity to a deconditioned client
What are the 2 goals of starting Cardio fitness program?
1. Increase duration by 10-20% per week
2. Increase VO2 max through increasing intensity and interval training
What are 3 functional movement assessments used to observe imbalances in the stability/mobility?
1. BW squat test
2. Front plank test
3. Over head reach test
What are the 8 elements of the kinetic chain?
1. Glenohumeral MOBILITY
2. Scapulo-thoracic STABILITY
3. Thoracic Spine MOBILITY
4. Lumbar spine STABILITY
5. Hip MOBILITY
6. Knee STABILITY
7. Ankle MOBILITY
8. Foot STABILITY
What are the 5 primary movements of daily activities?
1. Bending/raising & lifting/lowering (squats) movements
2. Single leg movement
3. Upper body PUSH movement
4. Upper body PULL movement
5. Rotational movement
How can you assess a clients joints and their relationship to each other?
Static postural exam
What are the programming components o the stability and mobility training phase?
Proximal stability: Lumbar spine (activate core fx)
Proximal mobility: Pelvis/Thoracic Spine (activate pelvis & T-spine is 3 plains w/out loss of lumbar STA)
Proximal Stability: Scap-T-spine / Proximal Mobility of Glen0humeral joint (Promote stab in Scap-T-spine and when mobility is restored, increase GH mobility
Distal mobility & stability: Distal extremities
Static Balance (Sectional or segmental stabilizatioN)
What are the principles of restoring muscular imbalances?
Establish appropriate levels of stability and mobility of joints, begins by targeting an important proximal region- the lumbar spine, which encompasses the body's center of mass and the core. Promote stability of lumbar spine by strengthening the core. When this region is stabilize, progress to more distal segments
What are the 5 types of stretching?
1. Myofascial release
2. Static stretching
3. PNF
4. AIS- Active Isolated Stretching
5. Dynamic and ballistic stretching
Myofascial Release
perform small continuous back and forth movments on foam roller 2-6 incies over tender region 30-60 sec; should proceed static streching
Static Stretching
moving a joint o where muscles are at a point of tension at the end point of the movement; at least 4 reps for 15-60 sec; or even 1 rep helps
Dynamic stretching
prepares body for upcoming workout or sport by mimicking movement patterns that will be used, most effective as part of warm up
Ballistic stretching
incorporates small bouncing movements as part of dynamic pre training warm up; triggers the stretch reflex that increases risk of injury, so not used often 1or 2 sets of 10 repr
Autogenic inhibition
an automatic reflex relaxation caused by stimulation of the Golgi tendon organ; elicited thru foam rolling
Golgi Tendon Organ
Stimulated by foam rolling and elicits Autogenic Inhibition
What test should be used to assess static balance
Stork-stand test or the sharpened Romberg Test
What is the most important predictor of back health?
1. muscular endurance; perform low back exercises daily
What are two assessments of muscular fitness?
Bodyweight squat test and front plank test; good for everyone except if they have specific injuries in those areas
What is the recommended weight loss goal?
5-10% loss of body weight over 3-6 months via reduction of calories by 500-1000 daily, decrease in fat intake to <30% and minimum of 150 min exercise per week
What are the main factors in weight re-gain?
1. decrease in daily physical activty
2. increase in appetite and intake
3. 3-5% lower mean RMR