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52 Multiple choice questions

  1. is a form of training of explosive exercise that targets power development (sprints, vertical jump)
  2. exhale when you feel muscle being relaxed, stretched, and softened
    do not force or bounce stretch while holding breathe
    do not stretch past limits
  3. agility
    coordination
    balance
    power
    speed
  4. require coordination action of two or more muscle groups and joints (bench, squat, deadlift)
  5. when training is stopped of reduced, system readjusts in accordance to dmimished physiologic stimuli, adaptations to exercises are gradually reduced or lost
  6. exercise that attempt to isolate a muscle group (bicep curl, leg extension)
  7. 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
  8. reduced volume, increased load and rest periods
    rest - 2-3 min
    reps - 3-6
    sets 3-6 sets
  9. cardiorespiratory endurance
    body comp
    myscular strength
    muscular endurance
    flexibility
  10. use % of 1RM 70-85%
    RM: maximum load one can lift for 1 rep
    absolute resistance - a certain amount of reps
  11. 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
  12. 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
  13. jump height and power, sprinting ability agility, and muscle strength
  14. decreased risk from premature death
    reduction in death
    increased health benefits

    i.e walking, jogging, skiing, racquet sports
  15. F - 3-4 times a week, pref all
    I - mod to vif
    T - 30 mod + 30 vig
    T - variety
  16. to prevent injury
    good communication
    alternate grip (bench)
    know reps of lifter/plan of action if injury occurs
  17. vary base of support, use unstable surfaces, change perturbations
  18. forced exhaustion against a closed glottis, causing an increase in intrathoracic pressure
    Increase in BP response, changes in cardiac physiology
  19. HR/BP and respiratory rate increases as work increases
    Termination - abnormal response in HR/BP, chest pain, poor perfusion
  20. Page 30
  21. Muscle Strength - 8-12 reps 60-80% 1RM
    Muclse Endurance - 15-25 reps no more than 50% 1RM
  22. plyometric modality aimed at increasing muscle power and strength
  23. use different modes and techniques, increase frequncy
  24. HRR = HRmax-HRrest
    THR = ((.4 x HRR) + HRrest))
    THR = ((.85 x HRR) + HRrest))
    Intensity 40/50% - 85%
  25. once frequency is established, increase intensity and vary modes (interval)
  26. high volume -- short rest periods
    rest - 2-3min
    reps - 8-12
    sets - 1-3
  27. 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
  28. provide cues for proper biomechanics
    review manufactur instructions
    safety instruction
  29. 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
  30. page 31
  31. 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.
  32. total-body resistance exercises that recruit most major muscle groups (snatch, clean and jerk)
  33. 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.
  34. lower BP at rest and exercise
    lower risk of mortality from CVD (MI,stroke, heart failure)
    incorporate opportunities for other lifestyle changes
  35. HRmax = 220-age
    THR = 220-age x .64 - low
    THR = 220-age x .94 - high
    Intensity 64/70%-94%
  36. improvement of ROM and improvement of ADL
  37. feedback should be immediate, nonthreatening, supportive, clarifying
    cues - verbal, physical, visual
  38. lifting both (bi) or single (uni), unilateral play an important role in helping maintain equal strength in both limbs (dumbbell bicep curl)
  39. 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
  40. Target VO2 = ((% x (VO2Max-VO2Rest)) + VO2Rest
  41. no one program should be used without changing the exercise stimulus over time ex. periodization
  42. F - 2 times a week min
    I - mod to vig
    T - progressive weight training/weight bearing/balance/calisthetics
    T
  43. 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)
  44. A - endurance activities
    B - vigorous activities
    C - endurance + skill activities
    D - recreational sports
  45. Specific Adaptations to Imposed Demands - adaptations will be specific exercises placed on the individual - i.e. high reps will lead to muscular endurance
  46. only muscles that are trained will adapt and change in response to a given program
  47. maximize caloric expenditure
    maintain or increase lean body mass
    lower risk of comorbidities
    lower mortality risk
    promote appetite control
    improve mood state
  48. joint hypermobility, decreased strength, ineffectiveness
  49. 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
  50. maintain and improve muscular fitness levels for ADLs
    reduce cardiovascular demands (lower HR/BP) associated with performing these tasks
  51. 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
  52. as body adapts, an increase in stimulus is needed for adaptations and improvements , i.e. load should increase overtime, if not progress is limited