Kin 458 Exam 2

Front 1

What is the MET level of moderate exercise (walking)

Back 1

3-6 METS

Front 2

What are the public health recommendations of exercise?

Back 2

150 min/wk moderate exercise
75 min/ wk vigorous exercise

Front 3

What does FITT stand for?

Back 3

Frequency
Intensity
Time
Type

Front 4

What does Relative Intensity mean?

Back 4

is what someone CAN do

* all prescriptions should be relative

Front 5

What are the ways of measuring intensity?

Back 5

- RPE (6-20)
- 40/50 - 85% HR Range
- 40/50- 85% VO2 Range
- Average conditioning intensity (ACI)

Front 6

What are the ways of measuring HR Max?

Back 6

- 220- Age
*208 - (.7 x Age)
- 207- (.7 x Age)
- 206 - (.88 x Age)

Front 7

how to calculate ACI

Back 7

ACI= 60 + VO2max / 100 x VO2max

Front 8

What are the 5 key assumptions when using metabolic equations?

Back 8

1. Exercise is in steady state - not above LT
2. If treadmill exercise subject isn't holding on to rail
3. Normal O2 kinetics - HR-VO2 relationship unless COPD
4. Exercise is in a thermoneutral environment - hot or cold skew VO2
5. subject is at least 18 yrs

Front 9

Resting VO2 = ? METS

Back 9

3.5 METS

Front 10

walking = ? mph ? m/min

Back 10

1.9- 3.7 mph
or
50- 100 m/min

Front 11

Running = ? mph ? m/min

Back 11

5 mph
or
>134 m/min

Front 12

What should be focused on in the Beginning /beginner stage?

Back 12

TIME

Front 13

What is focused on in the Improvement stage?

Back 13

more CV fitness

Front 14

What is focused on in the maintenance stage of exercise?

Back 14

- Goal had been achieved
- tweak exercise to where the client is at

Front 15

How do you adjust FITT to a beginner?

Back 15

- Time commitment: 100-150 min a week
- I - reduce to go longer (decrease by 10%)
- F- 3-5 days a week - 30-85% for beginners or by 1 MET

Front 16

How can a beginner improve their commitment?

Back 16

- Select appropriate exercise
- provide realist expectations
- slow start
- individual/ attention
- give feedback
- pleasant surroundings

Front 17

What is the number one reason people quit exercising?

Back 17

"because they don't have time"
- attack this in the beginning of the stage

Front 18

What are 3 factors for a successful intervention?

Back 18

A- Anatomy (I am in charge of myself)
B- Belief (person believes in what they are doing)
E- Enjoyment

Front 19

Why do a lot of people end up in nursing homes?

Back 19

Muscle weakness

Front 20

When do you lose muscle mass?

Back 20

20-50 years - Middle aged

Front 21

What are the minimal amounts of weight training?

Back 21

2-3 days per week
8-12 reps
2-4 sets
*1 set with people who have never lifted

Front 22

What are the 6 basic principles to weight training?

Back 22

1. Specificity
2. Overload
3. Balance Program
4. Vary Program
5. Rest
6. Adaptions to training

* Vary in intensity and volume

Front 23

What are the components of Acute Program Variables?

Back 23

- Choice of Ex
- Order of Ex
- Training Frequency
- Load (resistance)
- Volume
- Rest

Front 24

What is the difference between volume intensity and overload?

Back 24

Intensity- velocity, load and rest period
Volume- total reps and load
overload- doing too much (risk of injury)

Front 25

Macrocycle

Back 25

1 year long, season to season

Front 26

Mesocycle

Back 26

- at least 2 week or several months
- can vary depending on the goal

Front 27

Microcycle

Back 27

1 week or 4 weeks
*more focused on specific goals

Front 28

What is a nonlinear model when using periodization?

Back 28

- Intensity and volume are changed frequently
- good for sports with many games but high intensity can lead to over training

Front 29

What is the conjugated model when using the periodization plan?

Back 29

*most common
- use multiple methods with in a workout or series
- intensity and volume are changed frequently as lifts are performed
- mix and match in order to work on the pars that are the weak link in the chain is you want to improve the chain

Front 30

what is Isometrics?

Back 30

Iso- equal
metrics- distance
- Joint doesn't change
- Intensity of concentrations = MAX
- gains are the best when you burn of theATP source and have a duration of 3-5 seconds (hold to long your bp will increase)

Front 31

What is Isokinetics?

Back 31

Kinetic - Speed
- Maximal contraction with full range of motion
- generally 180-240 degrees for strength
- velocity specific otherwise no load that fast
- 1-15 sets at 60-230 degree have increse strenght

Front 32

What is Isotonic?

Back 32

Free weights- Dynamic External Resistance
- Resistance varies on force
- more is better, 3 is optimal (strength gains can been seen in a novice with 3 days)

Front 33

Define specificity:

Back 33

- The muscles will adapt in the way they are trained
- Metabolic- velocity, rest period
- Physiologic- type of training, muscle group, goal

Front 34

define overload:

Back 34

Working your body too hard that you are not longer seeing CV results and have an increased risk of being sick.

Front 35

What is included in the Needs Analysis?

Back 35

- What muscle groups?
- What energy systems/ sources
- What muscle actions?
- Common injury sites

Front 36

That are the Chronic Program Variables?

Back 36

- Periodization
classic or linear vs. understanding vs conjugated

Front 37

give examples of the 3 progressions

Back 37

1. between groups: Large to small
2. with in groups: compound to single
3. Priority exercise: critical lifts for power training or lifts being learned

Front 38

What are 2 examples of sequencing in Order of Exercises?

Back 38

- Upper and lower body sequencing (beginners or circuit)
Agonist- antagonist - push pull sequencing more advanced

Front 39

Define training frequency and what it entails

Back 39

>1 but <3 recovery days between workouts of same muscle groups
Begineer: 2-3x wk
Intermediate: 3-4
Advanced: 4-7 (split routine)
Off season; 4-6 x wk
In season: 1-2 x wk

Front 40

Describe power with single effort events and multiple

Back 40

- Single effort even (field events): 1-2 reps @ 85-100% IRM
- Multiple effort even (volleyball): 3-5 reps @ 75-85% 1RM
- All 30-60% ballistic movement

Front 41

When going for power what is the recommended sets, resistance, reps and rest?

Back 41

- 5-6 reps, 3-5 sets>85% 1RM
- 2-5 min rest (allows full recovery)

Front 42

When increasing strength what is the recommended sets, resistance, reps and rest?

Back 42

- ,6 reps
- 2-5 sets & 3-5 reps (24)
- 2-5 min rest

Front 43

When working on hypertrophy what is the recommended sets, resistance, reps and rest?

Back 43

- 60 12 reps @ 65-85% 1 Rm
- 3 plus exercises per body part
- 3-6 sets and 6-12 reps (36)
- .5 - 1.5 rest, start before you are fully recovered

Front 44

how would you adjust strength from different staged athletes?

Back 44

New: 3 days/ wk
Experienced: 2 days/ wk
Athlete: 2 days/ wk

Front 45

how would you adjust intensity from different staged athletes?

Back 45

New: 60% 1 Rm - 10 reps
Experienced: 80% 1 RM - 8 reps
Athlete: 85% 1 RM -5 reps

Front 46

how would you adjust sets from different staged athletes?

Back 46

New: 4 sets
Experienced: 4-5 sets
Athlete: 8 sets (biggest weight gains)
* 4 sets enough for the average person

Front 47

What is functional training?

Back 47

- Goal is to improve athletic performance
- improve speed& power minimal focus on endurance
- mimicking the way they will be playing