Ex Testing Final

Front 1

****Define Muscular Strength****

Back 1

1 RM; the max amount of weight that can be lifted one time throug the full range of motion

Front 2

***Define Muscular Endureance***

Back 2

a submax amount of weight that can be lifted over a period of time

Front 3

Define Power

Back 3

ability to exert force rapidly

Front 4

****Define Flexibility***

Back 4

ability to move the joint through a full range of motion

Front 5

***Define Isometric***

Back 5

Same length ex. Hand grip dynamomter

Front 6

***Define Isotonic***

Back 6

Same tension ex. Free weight ( weights dont change )

Front 7

***Define Isokenetic***

Back 7

Same velocity ex. rehab machines like biodex; p can exert different forces but sme velocity

Front 8

***Define Concentric***

Back 8

Length of the muscle shortens should last 2-3 sec. exhale

Front 9

***Define Eccentric***

Back 9

lenght of the muscle increases should last 3-4 sec. inhale

Front 10

Factors that determine strength gains (6)

Back 10

Overload, speceficity,reversibility, Individual differnces,hypertrophy, hyperplasia

Front 11

Overload

Back 11

muscles increase strength when they contract at near max tension *greatest gains 4-8 reps 3 or more sets

Front 12

Speceficity

Back 12

muscles trained will be the muscles that show improvement

Front 13

Reversibility

Back 13

Slow twitch muscles atrophy at a higher rate

Front 14

Individual differences

Back 14

genetics play a role in ability to gain strength

Front 15

Hypertophy

Back 15

increase area of muscle fiber *get larger but do not increase the amount *fast twitch has a higher tendency to hypertrophy

Front 16

Hyperplasia

Back 16

Increase in number of muscle fibers.

Front 17

***What happens physiologically after strenght training?(8)***

Back 17

-Decrease reflexive protective mechanism
-Increase in number of motor units
-Increase motor unit synchronization
-Increase in motor unit firing rate
-Increase in size of myofibrils
-Increase in total amount of contactile protein
-Increase in lean body mass
-Hypertrophy in type I and II fibers

Front 18

Why is eccentric contraction held longer?

Back 18

because it activates protein synthesis when muscle damage is done

Front 19

Guidelines for strength benefits in healthy adults (# of exercises,sets,reps,seconds, times a week)

Back 19

- 10-12 exercises: 4-6 lower 6-8 upper
- 1-2 sets
- 10-12 reps
- total of 7 sec. per rep
- 2-3 times a week (48 hour rest)

Front 20

Strength tests

Back 20

Handrip
one rep max = Bench press, leg extensions, squats

Front 21

Endurance Testing

Back 21

Pushups
Curlups
Situps
Chin ups

Front 22

Static Flexibility

Back 22

Fix position of a stretch

Front 23

Dynamic Flexibility

Back 23

Movement of the joint

Front 24

***Flexibiliy Benefits***

Back 24

-Decrease tightness
-poor joint movement can cause abnormal joint lubrication and deterioration
-Reduce DOMS (Delay onset muscle sorness)
-Relief of aches and pains form tension and sitting for long periods
-Improve posture
-Improved body positon for sports
Improve lower back pain

Front 25

Types of Stretching (3)

Back 25

-Static
-Ballistic
-Propioreceptive Neruomuscular Facilitation (PNF)

Front 26

Static Streching

Back 26

stretch held for 10-30 seconds, realy reccomended

Front 27

Ballistic Stretching

Back 27

muscles stretched suddnely due to bouncing heightened activity of muscle spindles, can cause injury not reccomneded

Front 28

PNF

Back 28

Propioreceptive neuromuscular facilitation- Contraction of muscle prior to stretching, causes muscle to relax before stretching.

Front 29

Flexibility Tests

Back 29

Goniometers and Sit and Reach box

Front 30

Chronic Disease

Back 30

a disease that is slow in its progress and long in its continuance

Front 31

Chronic Diseases list them

Back 31

-Coronary heart disease= Atherosclerosis, Heart failure, hypertension, stroke.
-Obesity
-Type 2 Diabetes
-Cancers
-Osteroporosis
-Sarcopenia (muscle loss)

Front 32

***Components of Physical Fitness****

Back 32

Body comp, muscular endurance/strength, CV, Flexibility

Front 33

***Health Benefits of Aerobic Exercise(9)***

Back 33

Decrease:BP
Cholesterol
Blood sugar
Body fat
Stress
Depression/Anxiety
Risk of Coronary heart disease Risk of diabetes
Risk of some cancers
Risk of stroke

Front 34

***Fitness Benefits of Aerobic Exercise (6)***

Back 34

Increase:
VO2 max
Speed
Agility
Coordination
Technique
Performance

Front 35

***Structured Guidelines for Aerobic Exercise***

Back 35

Freq.: 3-5 X'S / week
Duration: 20-60 min
Intensity: 50 to 85% of HRR or 60 to 90% of HR max
Mode: activities a person enjoys such as walking, cycling, dancing…

Front 36

Ways to monitor Intensity

Back 36

HR, RPE (13-15 is somewhat hard), Talk test(should be able to carry on a conversation)

Front 37

***Lifstyle Activity***

Back 37

-Over age 2 should do 30 min of endurance moderate intensity on most/all days of week
-30 min of activity can be broken up not all completed at once
-Health benefits with little activity

Front 38

Surgeon General guidlines vs IOM guidlines

Back 38

SG: 30 min of moderate exercise on most days of the week
IOM: 60-90 min of moderate exercise on most days of the week for WEIGHT REDUCTION AND MAINTENANCE

Front 39

***Physiological reasons why cool down is important(Below 50% of Vo2max***

Back 39

-Facilitates venous return reducing poential for hypertension
-Promotes disipation of heat
-Rapid removal of lactate
-Stops increase in chatecolamines (can happen in warm up and cool down but especially in cool down)
-If no cool down sudden stop of exercise causes blood pooling which decreases venous return
-A drop on venous return reduced BF to the heart which can cause angina, st segment depression and ventricular arrhythmias.

Front 40

Benefits of exercise conditioning for diabetics

Back 40

-improve blood glucose control
-improve in insulin sensitivity
-Reduce meds
-reduce body fat
-reduce bp
-reduce TG and cholesterol
-improve walking ability
-reduce stress improve self esteem

Front 41

***Guidlines for Aerobic training in Diabetis***

Back 41

Frequency = daily or at least 4x's a week
Duration = 30-40 min
Intensity = 60-75% of HR max

Front 42

***Precautions when exercising a diabetic***

Back 42

-Those with fastingplama glucose greater than 250 should not exercise
-Have adequate fluid replacement
-avoid strenuous exercise untill diabetes is under control
-Proper foot wear/hygiene
-slow/gradual progress
-Warmup and cool down
-exercise with buddy
-dont exercise at night because of delayed hypoglycemia when sleeping

Front 43

***Prevent hypoglycemia***

Back 43

-consistency in life habits
-monitor your own blood glucose
-use non extremeties sites for injections if will be using those body parts to exercise
-avoid exercise after inj.
-exercise after a light meal or snack
-Have CHO's available while exercising, 10-15 grams of CHO for every 30 min of exer.
-Inform others of diabetic condition and wear medical bracelets
-Stop exercise if hypoglycemic and have a CHO snack

Front 44

Moderate activity is considered...

Back 44

burning 150 calores a day or 1000 calories a week

Front 45

Optimal guidelines for children

Back 45

Freq: daily 3 or more sessions a day
Intensity: Moderate to vigorous alternating with breaks
Time: expend 6-8 kcal/kg/day

Front 46

***Ex. Rx for children (aerobic)***

Back 46

Freq: 3-5x's a week
Duration: 20-60 min
Intensity:60-90% of HRmax
Mode: activities a person enjoys

Front 47

***Precautions for children***

Back 47

-at an icrease risk for heat injury and take longer to acclimitize
-Plenty of fluids
-in cold they loos heat quickly so proper clothing

Front 48

***Ex Rx for childern (strength)***

Back 48

-8-10 exercises 4 lower 6 upper
-1-2 sets
-8-12 reps until fatigue
-twice a week