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92 Cards in this Set
- Front
- Back
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Shelby metcalf Quote?
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"Son you are spending way to much time on 1 subject"
-AGGIES football coach said to player |
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Who said: Football eliminates weak ones?
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Vince Lombardi
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Professors that came to talk in class?
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Helms:Pedigogy
Wilson: PT/OT |
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Milo Of Croton?
How DId He DIE? |
"Father of Progressive resistance exercise"
He died while cutting a tree down, he tripped and fell, wolves ate him |
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Katie Sandwina?
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Resisted pull of 4 horses
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What is the % HRR?
%MHR? |
HRR 70-85%
MHR 84-94% |
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Assigning load&reps based on training:
Endurance Hypertrophy Strength |
E= less than or equal to 67, greater than or equal to 12 reps
H- 67-85%, 6-12 reps, 30-90secs S= greater than or equal to 85, Less than or equal to 6 reps, 2-5min |
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Isometric Strength Exercise?
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Doing plank abs
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When you want to enhance your strength how many reps?
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less than or equal to 6 reps
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Effects of Isometric training?
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Limited to the joint angle at which the training occurs. (increase in size is limited)
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Plyometric training?
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Exploits muscle cycle of, lengthening and shortening to increase speed of movement and muscle power!
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Designing a safe and effective resistance training program involves? (2)
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1. Understanding of exercise science
2. Appreciation of the ART of prescribing exercise. |
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What variables contribute to resistance training program (7)
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1. specific exercise
2. the order of exercise 3. resistance used 4.number of sets 5.rest interval between sets and exercises 6. training velocity 7. training frequency |
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What is the maximal voluntary contraction (MVC)?
(Isometric Training) |
3-5 seconds
15-20 reps 3x a week |
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Dynamic constant external resistance (DCER) refers to?
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exercise performed throughout a ROM with free weights and weight machines.
Lifting(Concentric) LowEring(Eccentric) |
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IsoKentic training occurs?
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At a constant limb VELOCITY with max force exerted throughout the ROM of the joint.
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Plyometric training exploits?
(limited people) |
JUMP TRAINING
The muscle cycle of lengthening and shortening to increase SPEED of movement and muscle power. |
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How long do you need to warm up in Resistance Training?
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5-10min
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When doing strength truing why do you have to rest 2-5min
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rejuvinate CREATIN storgage
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ACSM Guidelines for Healthy Adults
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1. 8-10 multijoint exercises
2. train each muscle group 2-4sets 3. chose resistance that allows 8-12 reps 4. train each muscle 2 or 3 days per week 5. proper technique 6. regular breathing pattern 7. progressively overload the muscle 8. asses muscular strength (periodically) 9. perform reps with control and use of full ROM |
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To progress in lactate threshold (LT) you need to have what process?
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Systematic: athletes improve their fitness to meet training. long term process
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Linear?
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Classic= high to low volume
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Non Linear?
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Undulating=vary load
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Single-set= ?
How many reps? |
high intensity training
8-12 reps |
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Overtraining?
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serious
can't bounce back HR increases |
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Overreaching?
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Overtraining SHORT TERM
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Lowest risk of Infection?
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Moderate
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REsistance training in CHildren
Age? How many reps? When learning new exercise? |
1. no age limit
2. 8-15 reps 3.light weight |
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Resistance training SENIORS?
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used to offset losses in bone and muscle mass
sarclopenia:Proportional loss of type 2 fibers Principle of reversibility "USE IT OR LOSE IT" 10-15reps |
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MAX HEART RATE (MHR)
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220-age
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When can training begin with heart disease patient?
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5 weeks post MI or surgery and after ..
4 weeks of supervised endurance training. |
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What blocks?
What DOES NOT? |
Heart gets blocked
arteries DO NOT |
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Whats the risk of exercise related death in children and youth?
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LOW
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Using what % is MHR in maintenance?
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84-94%
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RPE?
Why do we use this method? |
Rating of perceived exertion
was 6-20 now 0-10 -used to see how hard patient is working |
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What do you target your HR through?
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resting HR
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When do you benefit from flexibility?
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Post exercise
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Do you NEED gatorade if you work out less than 1 hr?
Why? |
No
b/c you don't need to replenish electrolytes yet. |
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How do you get through improvement stage?
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increase 10%
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How do you use heat in exercise?
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Evaporation
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If you run in high then low altitude what the difference?
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HR increases
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How long does it take for you to get acclimatized to heat?
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7-14 days
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Who played in the ICE Bowl?
What was the TEMP? |
Packers and Dallas Cowboys
-18 degrees |
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If you don't cool down properly, what could happen?
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You could Faint!
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Who though he got frost bite?
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Don Merridith
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Why do we use Calipers?
Why does it work? |
Body fat %
subcutaneous fat and 1-3 is under skin |
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What is the main reason why skin folds could be wrong?
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Weight has a factor
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Gold standard method of body composition?
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Hydrostatic weighing
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When taking a skin fold threshold where should you put it?
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1/2 way
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When doing hydrostatic weighing?
What is the Gastric Volume? |
You go underneath water and blow our air.
100ML |
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Fitness Green?
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Curl up
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Neural Adaptation?
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When starting an exercise program your muscle LEARNS to lift.
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When children get stronger?
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Body is learning to lift!
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Best way for children to be tested for a graded exercise test is?
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on a treadmill
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How many steps per day is recommended for boys?
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13,000
miles:6 1/2 |
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What to look for on an ECG: 1st degree AV Block?
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Long P-R intervals
(most normal) |
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What to look for on an ECG: 2nd degree TYPE 1?
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LONGER LONGER, then skips QRS
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What to look for on an ECG: 3rd degree AV block?
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ST stigmant Drops (complete blockage) need pacemaker
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Exercise frequency?
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3-4 days a week
60-80% vo2 max 20-30 min |
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When do you risk orthopedic complications?
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when you work out 5+ times a week
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Overall dose should AIM for?
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500-1000MET min per week
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Intensity is prescibed in a term of? (4)
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1. %HRR
2. %vo2 REserve 3. %HR max 4. %vo2 |
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How do we get MET?
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HR*SBP
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HRR?
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-Heart Rate Reserve
-Can't hear pulses in feet or while taking certain meds. -Need TRUE resting HR for HRR test |
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% MHR is how accurate?
How much is this method used? |
LEAST accurate
Used A LOT |
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FITT?
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Frequency
Intensity Time Type |
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Factors that influence susceptibility to heat injury? (8)
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1. Fitness
2. Acclimatization 3. Hydration 4. Environmental Temp. 5. Clothing 6. Humidity 7. Metabolic Rate 8. Wind |
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How many glasses of water a day should you drink?
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8-8oz
equals to a total of 64 ounces |
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What is expelled by the body?
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Hot air
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To stay in THR zone?
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1.Take HR measurements several times during activity
2. Reduce exercise intensity |
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Normal Core Temp?
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97.7 -99.5 F
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Where is core temp regulated?
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Hypothalmus
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How much energy do we use as heat?
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75%
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How much can core temp go?
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104+
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How can heat be lost? (4)
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convection
evaporation radiation conduction |
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Wind=?
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Heat loss by Convection
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Convection?
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Process of losing heat through the movement of air or water molecule across the skin
EX: Fan |
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2hrs before exercise?
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drink 16 ounces (2 cups) of fluid
should be ingested to promote hydration and allow time for exertion of excess water. |
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Hypothermia in water is how much greater heat loss than air movement?
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25 times
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Roles of resistance training
Traditional |
Enhance sport performance
increase muscular size |
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Roles of resistance training
Current |
1.enhance health and fitness parameters in previously trained people
2. glucose metabolism 3. management of body composition |
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How fast should you increase exercise?
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10% max
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Hypertrophy
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Muscle increase in size
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Hyperplasia
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Increase in number of muscle size (hard to do)
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Active REst
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Reduced intensity
Still working out but in recovery mode |
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Microcycle
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1 week cycle
(training phase) |
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Principle you use when you are better at lifting weight?
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overload principle
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If you are trying to gain size how many reps do you do?
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6-12 reps
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When you are doing endurance exercise ho long do you need to rest?
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less than 30 secs
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Muscle Atrophy
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loss of muscle tissue
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Whats the MAIN reason children should work out?
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Increase Mineral/bone density
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When pre go when do you have to prevent supine position?
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after 1st trimester
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