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52 True/False questions

  1. Risks of ROM exercisesjoint hypermobility, decreased strength, ineffectiveness

          

  2. Performance increasing for plyometricsexhale when you feel muscle being relaxed, stretched, and softened
    do not force or bounce stretch while holding breathe
    do not stretch past limits

          

  3. Benefits of Cardiovascular Training (based on client skill level)decreased risk from premature death
    reduction in death
    increased health benefits

    i.e walking, jogging, skiing, racquet sports

          

  4. Program goals for clients with CVDmaintain and improve muscular fitness levels for ADLs
    reduce cardiovascular demands (lower HR/BP) associated with performing these tasks

          

  5. FITT Chilren/Adolescentsadjust 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)

          

  6. unilateral/bilateraluse different modes and techniques, increase frequncy

          

  7. Program goals for clients with hypertensionimprove 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

          

  8. CV enduranceonce frequency is established, increase intensity and vary modes (interval)

          

  9. Functional Capacityuse different modes and techniques, increase frequncy

          

  10. ballistic resistance trainingF - 2 times a week min
    I - mod to vig
    T - progressive weight training/weight bearing/balance/calisthetics
    T

          

  11. Physiological Changes of aging and growth (effects on them)lower BP at rest and exercise
    lower risk of mortality from CVD (MI,stroke, heart failure)
    incorporate opportunities for other lifestyle changes

          

  12. Balancevary base of support, use unstable surfaces, change perturbations

          

  13. Risk factors that may need consultation with MD prior to physical activityContraindications;
    Absolute - unstable angina, recent change in ECG, acute systemic infection, fever, body aches. swollen lymph glands
    Relative - severe hypertension, moderate stenotic valvular disease, tachydysrhythmia

          

  14. FITT PregnancyF - 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

          

  15. Communication TechniquesWarm 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

          

  16. Health related physical fitness componentsagility
    coordination
    balance
    power
    speed

          

  17. Olympic Liftingto prevent injury
    good communication
    alternate grip (bench)
    know reps of lifter/plan of action if injury occurs

          

  18. Technique for using CV equipmentprovide cues for proper biomechanics
    review manufactur instructions
    safety instruction

          

  19. Periodizationphasic manipulation of training variables as means of optimizing desired physiological outcomes while concurrently reducing incidence of overtraining. Allows for optimal training and recovery time.

          

  20. Components of Exerciseis a form of training of explosive exercise that targets power development (sprints, vertical jump)

          

  21. SAIDSpecific Adaptations to Imposed Demands - adaptations will be specific exercises placed on the individual - i.e. high reps will lead to muscular endurance

          

  22. Progressionphasic manipulation of training variables as means of optimizing desired physiological outcomes while concurrently reducing incidence of overtraining. Allows for optimal training and recovery time.

          

  23. Communication - active listening, cues, constuctive feedbackfeedback should be immediate, nonthreatening, supportive, clarifying
    cues - verbal, physical, visual

          

  24. Reps/Sets/Rest Periods for resistance trainingMuscle Strength - 8-12 reps 60-80% 1RM
    Muclse Endurance - 15-25 reps no more than 50% 1RM

          

  25. Variationphasic manipulation of training variables as means of optimizing desired physiological outcomes while concurrently reducing incidence of overtraining. Allows for optimal training and recovery time.

          

  26. hypertrophyhigh volume -- short rest periods
    rest - 2-3min
    reps - 8-12
    sets - 1-3

          

  27. Cardiorespiratory ModesA - endurance activities
    B - vigorous activities
    C - endurance + skill activities
    D - recreational sports

          

  28. FITT Seniors ResistanceF - 2 times a week min
    I - mod to vig
    T - progressive weight training/weight bearing/balance/calisthetics
    T

          

  29. skill related physical fitness componentscardiorespiratory endurance
    body comp
    myscular strength
    muscular endurance
    flexibility

          

  30. SpottingSpecific Adaptations to Imposed Demands - adaptations will be specific exercises placed on the individual - i.e. high reps will lead to muscular endurance

          

  31. Program goals for clients with obesityimprove 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

          

  32. Flexibilityno one program should be used without changing the exercise stimulus over time ex. periodization

          

  33. single joint exerciserequire coordination action of two or more muscle groups and joints (bench, squat, deadlift)

          

  34. multijoint exerciseexercise that attempt to isolate a muscle group (bicep curl, leg extension)

          

  35. Concept of detraining or reversibilitywhen training is stopped of reduced, system readjusts in accordance to dmimished physiologic stimuli, adaptations to exercises are gradually reduced or lost

          

  36. exercise in environmentsheat - 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.

          

  37. Types of stretchingto prevent injury
    good communication
    alternate grip (bench)
    know reps of lifter/plan of action if injury occurs

          

  38. Proper form for flexibilityuse different modes and techniques, increase frequncy

          

  39. Benefits of ROM exercisesjoint hypermobility, decreased strength, ineffectiveness

          

  40. Finding Target HRHRmax = 220-age
    THR = 220-age x .64 - low
    THR = 220-age x .94 - high
    Intensity 64/70%-94%

          

  41. Metabolic Equationsno one program should be used without changing the exercise stimulus over time ex. periodization

          

  42. strength/powerreduced volume, increased load and rest periods
    rest - 2-3 min
    reps - 3-6
    sets 3-6 sets

          

  43. Specificityuse different modes and techniques, increase frequncy

          

  44. Program goals for clients with diabetesmaximize caloric expenditure
    maintain or increase lean body mass
    lower risk of comorbidities
    lower mortality risk
    promote appetite control
    improve mood state

          

  45. Plyometric exercisesexercise that attempt to isolate a muscle group (bicep curl, leg extension)

          

  46. Signs and Symptoms of Overtrainingpage 31

          

  47. Valsalva Maneuverforced exhaustion against a closed glottis, causing an increase in intrathoracic pressure
    Increase in BP response, changes in cardiac physiology

          

  48. 1RM Test resultsuse % of 1RM 70-85%
    RM: maximum load one can lift for 1 rep
    absolute resistance - a certain amount of reps

          

  49. Finding Target HR Karvonen FormulaHRR = HRmax-HRrest
    THR = ((.4 x HRR) + HRrest))
    THR = ((.85 x HRR) + HRrest))
    Intensity 40/50% - 85%

          

  50. Normal Response To ExerciseHR/BP and respiratory rate increases as work increases
    Termination - abnormal response in HR/BP, chest pain, poor perfusion

          

  51. Progressive overloadmove 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

          

  52. FITT Seniors CVadjust 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)