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  1. Finding Target HR Karvonen Formula
  2. FITT Seniors CV
  3. strength/power
  4. 1RM Test results
  5. Periodization
  6. Types of stretching
  7. ballistic resistance training
  8. FITT Chilren/Adolescents
  9. Metabolic Equations
  10. Olympic Lifting
  11. Flexibility
  12. Program goals for clients with hypertension
  13. Valsalva Maneuver
  14. multijoint exercise
  15. Plyometric exercises
  16. Signs and Symptoms of Overtraining
  17. Variation
  18. Health related physical fitness components
  19. SAID
  20. Program goals for clients with CVD
  21. Progression
  22. single joint exercise
  23. Specificity
  24. Finding Target HR
  25. Technique for using CV equipment
  26. Progressive overload
  27. FITT Pregnancy
  28. Risks of ROM exercises
  29. Components of Exercise
  30. Performance increasing for plyometrics
  31. FITT Seniors Resistance
  32. Program goals for clients with obesity
  33. Normal Response To Exercise
  34. CV endurance
  35. Concept of detraining or reversibility
  36. Benefits of Cardiovascular Training (based on client skill level)
  37. Physiological Changes of aging and growth (effects on them)
  38. Balance
  39. Communication - active listening, cues, constuctive feedback
  40. Benefits of ROM exercises
  41. Spotting
  42. Risk factors that may need consultation with MD prior to physical activity
  43. Reps/Sets/Rest Periods for resistance training
  44. skill related physical fitness components
  45. unilateral/bilateral
  46. Functional Capacity
  47. exercise in environments
  48. Communication Techniques
  49. Program goals for clients with diabetes
  50. Cardiorespiratory Modes
  51. hypertrophy
  52. Proper form for flexibility
  1. a jump height and power, sprinting ability agility, and muscle strength
  2. b no one program should be used without changing the exercise stimulus over time ex. periodization
  3. c HRmax = 220-age
    THR = 220-age x .64 - low
    THR = 220-age x .94 - high
    Intensity 64/70%-94%
  4. d maintain and improve muscular fitness levels for ADLs
    reduce cardiovascular demands (lower HR/BP) associated with performing these tasks
  5. e vary base of support, use unstable surfaces, change perturbations
  6. f HRR = HRmax-HRrest
    THR = ((.4 x HRR) + HRrest))
    THR = ((.85 x HRR) + HRrest))
    Intensity 40/50% - 85%
  7. g F - 3-5 times week mod-vig intensity
    I - 5-6 times a week mod, 7-8 times a week vig
    T - 30-60 min mod, 20-30 min vig
    T - any that does not impose excessive orthopedic stress
  8. h A - endurance activities
    B - vigorous activities
    C - endurance + skill activities
    D - recreational sports
  9. i Warm Up - 5-10min low to mod CV exercises
    Conditioning - 20-60 min of aerobic/anaerobic, stability/sports activities
    Cool Down - 5-10min low to mod CV exercises
    Stretching - at least 10 min after warm up and cool down
  10. j F - 3-4 times a week, pref all
    I - mod to vif
    T - 30 mod + 30 vig
    T - variety
  11. k static - slow, sustained

    passive - assisted by another person

    active/dynamic - muscle being stretched is actively moved through ROM

    active assistive - may require some help b/c muscle weakness or restrictive ROM

    proprioceptive neuromuscular facilitation - post-isometric relaxation (contract-relax; contract-relax-contract)

    dynamic/phasic/ballistic - quick
  12. l to prevent injury
    good communication
    alternate grip (bench)
    know reps of lifter/plan of action if injury occurs
  13. m Target VO2 = ((% x (VO2Max-VO2Rest)) + VO2Rest
  14. n phasic manipulation of training variables as means of optimizing desired physiological outcomes while concurrently reducing incidence of overtraining. Allows for optimal training and recovery time.
  15. o use % of 1RM 70-85%
    RM: maximum load one can lift for 1 rep
    absolute resistance - a certain amount of reps
  16. p heat - high fluid, risk of hyperthermia and dehydration can be minimized by monitoring environment, modify activities in hot,humid, wear appropriate clothing
    cold - cold stress can increase risk of morbidity with individuals with CVD asthamic conditions. Risk of frostbite is <5% temp -15C, dress appropriately will decrease risk of cold injuries
    altitude - physical performance decreases with increase in altitude >4000ft. Should minimize activity until susceptibility to altitude is reduced, should maintain same exercise HR at high altitudes.
  17. q reduced volume, increased load and rest periods
    rest - 2-3 min
    reps - 3-6
    sets 3-6 sets
  18. r total-body resistance exercises that recruit most major muscle groups (snatch, clean and jerk)
  19. s exercise that attempt to isolate a muscle group (bicep curl, leg extension)
  20. t maximize caloric expenditure
    maintain or increase lean body mass
    lower risk of comorbidities
    lower mortality risk
    promote appetite control
    improve mood state
  21. u once frequency is established, increase intensity and vary modes (interval)
  22. v Specific Adaptations to Imposed Demands - adaptations will be specific exercises placed on the individual - i.e. high reps will lead to muscular endurance
  23. w feedback should be immediate, nonthreatening, supportive, clarifying
    cues - verbal, physical, visual
  24. x provide cues for proper biomechanics
    review manufactur instructions
    safety instruction
  25. y forced exhaustion against a closed glottis, causing an increase in intrathoracic pressure
    Increase in BP response, changes in cardiac physiology
  26. z require coordination action of two or more muscle groups and joints (bench, squat, deadlift)
  27. aa lower BP at rest and exercise
    lower risk of mortality from CVD (MI,stroke, heart failure)
    incorporate opportunities for other lifestyle changes
  28. ab F - 2 times a week min
    I - mod to vig
    T - progressive weight training/weight bearing/balance/calisthetics
  29. ac cardiovascular (HR,CO,Resting BP, max O2 consumption)
    environmental (Cold/Heat)
    Musculoskeletal (LBM, FM, strength, flexibility, bone density)
    Metabolic (glucose tolerance, insulin sensitivity)
    Balande/reaction time
  30. ad use different modes and techniques, increase frequncy
  31. ae move from wide to smaller base of support, supported to unsupported, bilat to unilat, short to long lever, simple to complex, single joint to compound exercises
  32. af Page 30
  33. ag Muscle Strength - 8-12 reps 60-80% 1RM
    Muclse Endurance - 15-25 reps no more than 50% 1RM
  34. ah lifting both (bi) or single (uni), unilateral play an important role in helping maintain equal strength in both limbs (dumbbell bicep curl)
  35. ai HR/BP and respiratory rate increases as work increases
    Termination - abnormal response in HR/BP, chest pain, poor perfusion
  36. aj only muscles that are trained will adapt and change in response to a given program
  37. ak is a form of training of explosive exercise that targets power development (sprints, vertical jump)
  38. al decreased risk from premature death
    reduction in death
    increased health benefits

    i.e walking, jogging, skiing, racquet sports
  39. am improvement of ROM and improvement of ADL
  40. an page 31
  41. ao agility
  42. ap plyometric modality aimed at increasing muscle power and strength
  43. aq when training is stopped of reduced, system readjusts in accordance to dmimished physiologic stimuli, adaptations to exercises are gradually reduced or lost
  44. ar as body adapts, an increase in stimulus is needed for adaptations and improvements , i.e. load should increase overtime, if not progress is limited
  45. as improve insulin sensitivity and blood glucose control and decrease insulin requirements
    improve cardiorespiratory fitness, BP, blood lipids,
    improve muscular strength and endurance through enhancing skeletal muscle mass
    improve ROM and flexibility
    reduce body weight
  46. at exhale when you feel muscle being relaxed, stretched, and softened
    do not force or bounce stretch while holding breathe
    do not stretch past limits
  47. au cardiorespiratory endurance
    body comp
    myscular strength
    muscular endurance
  48. av adjust for symptoms and contraindications

    F - 3 times a week pref. 4
    I - mod RPE 12-14
    T - 15-30 min total 150min a week
    T - dynamic and rhythmic - use large muscle groups (sleep on side 3rd tri)
  49. aw joint hypermobility, decreased strength, ineffectiveness
  50. ax high volume -- short rest periods
    rest - 2-3min
    reps - 8-12
    sets - 1-3
  51. ay Contraindications;
    Absolute - unstable angina, recent change in ECG, acute systemic infection, fever, body aches. swollen lymph glands
    Relative - severe hypertension, moderate stenotic valvular disease, tachydysrhythmia
  52. az Visual - learn through seeing, demonstration, video, image
    Auditory - learn through hearing, verbal instructions, cues
    Kinesthetic - learn by involvement after short explanation, guide client through movement