Term
| Pros Cons of Bioelectrical Impedance Analysis |
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Definition
Pro: relatively accurate
Cons: Body Fat % can be changed based on how hydrated you are |
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Term
| Pro's/Cons of Hydrostatic Weighing |
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Definition
Pro: Extremely accurate
Con: Expensive |
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Term
| Pro/Con Skinfold Assessment |
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Definition
Pro: Pretty inexpensive relative to accuracy
Con: Not everyone knows how to take Skin folds properly |
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Term
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Definition
Pro: Quick and Easy
Con: Not accurately especially if you're an athlete |
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Term
| Explain VO2 max and give assessment |
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Definition
The max cardio after activating type II muscles, Max amount of Oxygen that a person can use in one minute per kg of BW
-Can use treamill test, VY1 talk test |
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Term
| Explain the 15% limit of lateral humeral elevation |
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Definition
| When raising arms in a lateral movement the rotator cuff has an area where there is bone to bone |
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Term
| Identify the muscles of the rotator and give function |
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Definition
Supraspinatus- laterally raise arm
Intraspinatus- external rotation
Teresminor- external roration
subscapularis- internal rotation |
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Term
| List the five primary movements and sequencing |
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Definition
| Push, Pull, Rotation, Squat, Lunge |
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Term
| Give the major benefits (physiological) of resistance training |
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Definition
-Hypertrohpy
-Decrease in Injury
-Cardio
-Muscular Strength and Endurance |
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Term
| The Four tenets of CLIENT/TRAINER relationship-list and describe |
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Definition
Rapport- genuine,empathy, warmth
Investigate- desire,needs
Plan- Goals, methods
Action- Instruction, assessment, feed back |
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Term
| Pros/Cons of using Par-Q Health-Risk Appraisal |
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Definition
Pro: Quick and concise way of assessing clients health
Con: Can overlook certain health restriction that the clients have |
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Term
| METs scale for a moderate and vigorous levels of exercise as well as RPE |
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Definition
Mets- MOd=3-6, Vig=>6
RPE 6OR > 11, > or equal 12 |
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Term
| What physiological response is expected from clients using beta blockers and Diuretics |
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Definition
Beta blockers- can decrease heart rate
Diuretics- can decrease blood pressure |
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Term
| Describe the 3 components of the CONTINUUM OF EXERCISE |
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Definition
Health- Does the client have illness or disease
Fitness- Is the client in good shape, any physical set backs
Performance- Is the client in the shape of an actual athlete |
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Term
| Give description of the 4 phases of resistance training |
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Definition
PH!-Stability & Mobility- work on imbalances
PH2- Movement Training- Squat, lunge, pus, pull rotation
PH3- Load Training- Increase frequency and hypertrophy |
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Term
| Give 4 phases and a short description of each CARDIO TRAINING phase |
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Definition
PH1-Aerobic Base-55%
PH2-Aerobic Efficiency- 65%
PH3- Anaerobic Endurance- 75%
PH4- Anaerobic Power- 85% |
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Term
| Discuss the utilization of VT1 |
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Definition
| a cardio work out thats b/w a steady state and lactic threshold. For long cardio work outs of endurance |
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Term
| Discuss the utilization of VT2 |
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Definition
| Just prior to the lactic threshold/failure stage. For the power and performance area of an exervise |
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Term
| Name the recommended, minimum and max exercises per week for cardio, weight training, and flexibility |
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Definition
Cardio-5,3,7
Weight Training- 3,2,6
Flexibility- 3,2,7 |
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Term
| Define Cardiovascular Drift |
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Definition
| when heart rate begins to increase during the state part of the exercise, loss of plasma causes increase in blood flow to compensate although at the same steady state |
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Term
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Definition
| When exercising at a steady state for 10 min you lose just about your body weights worth in calories |
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Term
| Mitochondria- generates Atp |
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Definition
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Term
| define and pro/con of Circuit training |
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Definition
pro: it is good for muscular strength and endurance
con: can lack cardio in training because it focuses on resistance training |
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Term
| Discuss the option/concerns of youth and older adults exercise |
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Definition
Youth: light-mod activity for at least an hour a day at least 3 days a week
concerns:overspecialization, and orthopedic risks
Older Adults: a low to mod workout routine for several weeks in order to build a sturdy base and for you to evaluate any possible risks that are there
Concerns: cardiovascular risks, orthapedic risks |
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Term
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Definition
| BP 140/90, pre-hypertension BP 130-139/80-89, exercise 130 min per week to decrease SBP, know if they are taking any medication like diuretics |
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Term
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Definition
Can unilaterally paralyze and cease function of certain parts of ones body.
-Use exercises that can increase balance, stability. **must see doctor for approval to work out |
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Term
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Definition
- Waist Circ- >40 men,>35 women
> triglycerides is > 150
< HDL is < 40 men, < 50 women
> BP is > 130
> Blood Glucose is > 100 |
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Term
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Definition
| Inflammation due to exercise in certain climates or allergens, it often happens in cold and dry climates, and subsides in warm moist climates. Can take medications to prevent asthma |
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Term
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Definition
| Occurs as age increases. It's a disease that breaks down bone filaments, Rheumatism is a disease that also occurs that can cause inflammation in the joints |
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Term
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Definition
| Very common, a chronic, and/or persistent pain in the lower back. Exercise and core strengthening can prevent lower back pain from occuring |
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Term
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Definition
| Recommended that the mother exercises, but make sure its low intensity, no weights and well hydrated |
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Term
| Difference B/W a sprain injury and a strain injury |
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Definition
Strain-muscular
sprain- ligament |
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Term
| Acute Injury Treatment (RICE) |
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Definition
First 3 days
R-Rest- prevent further injury
I- Ice- reduces edema
C- Compress- to keep from fluids draining in
E-Elevate- to keep from fluids draining in |
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Term
| When does chronic injury treatment begin and incorporates what |
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Definition
| Begins after 3 days of acute injury treatment and incorporates ROM simulation, heating and increase in O2 |
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Term
| 3 classifications of heat illness |
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Definition
Heat cramp- during activity muscles begin to tense or lock up
Heat Exhaustion- after being over-active one begins to feel weak and faint
Heat Stroke- A step further than heat exhaustion where client can pass out and immediate medical attention is needed |
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Term
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Definition
| shortness of breath due to being out of shape |
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Term
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Definition
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Term
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Definition
| Low blood glucose level about 75 blood stroke volume/beat |
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Term
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Definition
| High blood glucose level about 125 blood volume/ beat |
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Term
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Definition
| Training specific muscles to improve performance of client in a certain activity or sport |
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Term
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Definition
| gradually adding resistance to the point that you've never lifted the amount of weight you are going to lift |
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Term
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Definition
| If you don't consistently work out ones muscles. you'll begin to lose strength, endurance, and hypertrophy |
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Term
| Vasodilation/Vasoconstriction |
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Definition
| When the blood vessel diameter begins to increase(dilation), and decrease (constriction) |
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Term
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Definition
Pro: takes pressure off ones joints,
Con: it can also be limiting as to how intense the work out is |
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Term
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Definition
Benefits: fun atmosphere w/ friends while working out
Con: but it might not be enough of a cardio work out for people in shape |
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Term
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Definition
Work outs that focus on breathing control (yoga/pilates)
Pro: also a cardio work out
Con: past injury can cause problems with capability to perform during work out |
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Term
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Definition
-training history
- current conditioning level
-history of injury
-level of tolerance for discomfort |
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Term
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Definition
| increase in reps with same weight or visa versa |
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Term
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Definition
| As you approach ones genetic potential, ones rate of muscular development decreases |
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Term
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Definition
| planned progression in weight training that intentionally varies the training stimulus |
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