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41 Cards in this Set
- Front
- Back
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How do you calculate heart rate? What is considered high blood pressure? |
208-(.7 x age)
150/100 must have physician approval |
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Training principle of flexibility? And name type of stretching. |
active stretching at the beginning of a routine . Static stretching at the end of a routine. 30 sec holds gradually increasing ROM |
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4 main training principals are ..? |
FITT Specificity training Ceiling effect Progressive adaptation |
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What are 2 types of muscular strength ? And describe each |
Static and dynamic. Static is holding a weight in place. Dynamic is a weight that can be moved |
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How is muscular strength increased? |
By isometric exercises (static) Or low rep isotonic |
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Fitness assessment for muscular strength |
4-6 rep range to concentric failure. For overall upper body use 1 rep max bench press. |
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Fitness assessment for body composition. |
Hydrostatic Body pod Bio electrical impedance Skin fold caliper |
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Equation to calculate fat weight |
Body weight x BF%= fat weight |
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Training principals for core stability |
Free weights and Challenged movements to promote balance and stability. Dynamic and Isometric exercises must be in every routine. |
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Training principals of muscular endurance. Definition? |
This is the ability to perform a contraction repeatedly. Pushing, pulling, squatting. This assessment effects as much muscle as possible. |
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What is RMR? And how do you calculate it ? for men and woman |
resting metabolic rate. men= (10 X weight) + (6.25 X height) -(5 X age) +5 woman=(10 X weight) + (6.25 X height) - (5 X age) - 161 |
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Fitness assessment for muscular endurance |
Upper lower core Upper = push-up test (shoulder/triceps) chin-ups (biceps/shoulders) Lower = squats Core = dead bug, planks |
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Training principals of cardio-respiratory conditioning. Definition? |
This is the prolonged ability of heart and lungs to supply muscles w oxygen. 1. Type 2. Intensity 60-70% 3. Duration 4. Frequency 3-5 generally recommend 5. Rate of progression 6-8 weeks then change |
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Fitness assessment for cardiovascular endurance |
LOW - doesn't require physician MODERATE- doesn't require physician HIGH- requires physician approval. CVD risk profile |
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What is the structure and type of the skeletal muscle cell fiber ? |
Type = Skeletal. Skeletal muscles are 1. striated. 2. Arranged in parallel MBF groups 3. Attach muscle to bone 4. Voluntary 5. Nervous system
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What are the 3 types of muscle cell fibers? |
Skeletal Cardiac Smooth |
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What is the structure and type of the "smooth" muscle cell fiber? |
1. Are smooth not striated. 2. Involuntary 3. Not arranged in any regular MBF 4. ANS 5. Arteries and veins |
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What is the structure and type of cardiac muscle cell fiber? |
1. Involuntary 2 Found in heart and cardiac ends of main blood vessels 3. Squeezes heart wall inward 4. CNS 5. Striated |
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Initial consultation questions |
1. Major risk factor ID 2. Medical history 3. Current Medications 4. Physician contraindications 5. Chronic illness or Bio Mechanical impairments 6. CVD Risk profile 7. Waivers and other professional documents |
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Explain metabolic oxidation
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The chemical energy being maintained for ATP synthesis |
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Name and explain the 11 bodily systems |
1. muscular 2. skeletal 3. circulatory 4. respiratory 5. nervous 6. digestive 7. immune 8. endocrine 9. integumentary 10. reproductive 11. urinary |
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What is mitochondria ? |
The powerhouse of the cell. Organelles that takes in & breaks down nutrients needed for ADLs. |
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What is lactic acid? |
unused accumulated fuel that builds up b/c of anaerobic glycolysis |
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Explain aerobic energy how many times a week and duration ? what does it trigger? intensity for beginner/advanced? |
3-5 times a week, 20-30 min duration 60-70% for beginner 70-85% advanced Oxygen dependent produced by mitochondria. Triggers cannibalism of amino acids, blood protein, organ tissue and muscle tissue. |
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Describe Red Slow Twitch fibers ? |
Type I slow oxidative more mitochondria fatigue resistant low impact/ long duration 20-25 rep range marathon runner |
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Describe White Fast Twitch fibers? |
Type 2B fast glycolytic less mitochondria fatigues quickly high impact/ short duration sprints, lunges 4-6 rep range |
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Name the 4 stages of digestion |
Ingestion - mouth Digestion - stomach Absorption - small intestine Utilization - throughout body |
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What would you use to help in assessing risk. Screening and risk factor determination. |
CVD risk profile- major risk factor id ParQ questionaire medical health questions medical status questions current meds physician contraindications chronic illness or bio-mechanical repair |
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What is ATP? |
The basic energy currency required for muscle contraction |
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Aerobic activity requires what for energy. |
Oxygen |
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Equation for Total Caloric expenditure. Name types of metabolism. |
RMR+activity expenditure +Thermic effect of food= Total Caloric Expenditure
Ectomorph -fast metabolism Mesomorph- normal Endomorph - slow
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Explain anaerobic glycolysis |
Produce ATP in the absence of oxygen. Short duration:high intensity Anaerobic |
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Anaerobic activity |
Strength/power Uses energy systems to produce ATP in the absence of oxygen.
Short duration/ high intensity |
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5 components to a physiological assessment |
Cardiorespiratory Muscular strength Muscular endurance Flexibility Body comp |
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Performance and non performance variables |
Performance: Cardiorespiratory Muscular endurance Muscular strength Flexibility Power Speed Agility
Non performance: Body comp Anthropometrics Performance Skin fold caliper Periodic re evaluation Major risk factor ID General client info
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Minor injury treatment |
Protection Rest Ice Compression Elevation |
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FITT |
Frequency Intensity Time Type |
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SPICES |
Social health Physical health Intellectual health Cognitive health Emotional health Spiritual health |
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Social Health |
Face To face interaction w family friends and community |
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Physical health (components) |
5 components Cardio respiratory, Muscular strength, muscular endurance, body composition, flexibility |
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What is the assessment to each of the 5 components? |
1. Cardiorespiratory: VO2max 2. Muscular endurance: upper/lower/core 3. Muscular strength: 1 rep max 4. Flexibility: sit/reach, back scratch, squat 5. Body comp: skin fold caliper |
