cooper fitness PT cert Flashcards
(201 cards)
2
Q
concentric contractions
A
muscle shortens as it generates force to overcome gravity
3
Q
average oxygen consumption at rest
A
3.5 ml/kg/mm
4
Q
VO2 max =
A
max volume of oxygen the body can use
5
Q
vo2 max represents?
A
highest level of oxygen consumption measured during maximal exercise text - expressed units of mg/kg/mm
6
Q
vo2 max field tests
A
1 mile walk, 1.5 run, 12 min run
7
Q
vo2 is a product of what 2 components?
A
Qx a-v o2 difference
8
Q
bodies ability to utilize oxygen is based on?
A
hearts ability to pump blood, cells ability to remove oxygen
9
Q
what carries blood
A
viens, arteries
10
Q
a-v02 difference = ?
A
the difference in amount of oxygen between arteries and veins
11
Q
coronary artery blockage is due to
A
plaque accumulation, plaque rupture, clot
12
Q
what is CAD
A
coronary artery disease - buildup of fatty plaque inside coronary artery
13
Q
blood flow through coronary arteries supplies?
A
heart (myocardium) with oxygen
14
Q
4 types of cardiovascualr disease
A
CAD, cerebrovascular, chronic heart failure, perpheral artery disease
15
Q
leading cause of death in US
A
cardiovascualr disease - lifestyle related
16
Q
motor related components
A
coordination, agility power, balance, speed, accuracy
17
Q
health related components
A
dynamics strength, absolute strength, flexibility, body comp
18
Q
cardiac output =?
A
heart rate x stroke volume – amount of blood pumped by heart per minute
19
Q
does stroke volume increase with exercise
A
yes
20
Q
does HR increase with exercise
A
yes
21
Q
avg adult resting cardiac output =
A
5L per minute
22
Q
most resting blood flow goes
A
to internal organs viscera
23
Q
blood is shunted during exercise from
A
internal organs to skeletal muscles
24
Q
physical fitness
A
ability to perform daily tasks with vigor and alertness without undue fatigue
25
Q
stroke volume =
A
amount of blood pumped by heart per beat
26
aerobic training =
increase maximal stroke volume for increased maximal cardia output
27
Does max HR increase as a result of exercise
no - decreases
28
component specifi goal setting guidelines for absolute strength
universal bench press 1RM | ratio pounds pressed/body weight
29
how dong does it take for significant change in absolute strength
8 weeks
30
what is the realistic improvement expected for absolute strenth in 8 weeks
10-15%
31
diasolic pressure =
blood through arteries at rest
32
systolic pressure =
blood through arteries while heart is contracting
33
BP =
force that moves blood through vessels
34
norms indicate?
relations to others similar in height, weight, age, gender ..
35
current fitness category refers to?
actual fitness level on fitness test scores
36
goal fitness category =
standard of fitness one hopes to achieve
37
goal raw scores =
desired fitness level in terms of time, distance, # of reps _
38
goal setting time for cardio improvement
12 weeks
39
gaol setting time for flexibility improvement
8 weeks
40
goal setting time for strength improvement
8 weeks
41
goal setting time for body composition improvement
12-16 weeks
42
signs and symptoms of exercise related injuries
swelling, dislocation, local fever, point tenderness, pain on movement, decreased ROM
43
symptom
something you can feel
44
sign
something you can see
45
hypertenstion is a major risk factor for
CVD, kidney disease
46
why would someone not have a target HR?
beta blockers
47
lack of duty =
omission (failing to do what should have been done) commission (doing what should not have been done)
48
absolute contraindication
unstable angina
49
cooper resting BP cutoff
160/100
50
contraindications
serious medical conditions where risk outweigh benefit
51
cartilege
avascular - lacking blood vessels
52
tendons
connect bone to muscle
53
ligaments
connect bone to bone
54
bursa sacks are found
in joints
55
high risk category for ACSM
signs/symptoms of CVD, pulmonary or metabolic disease
56
moderate risk categories for ACSM
asymptomatic with 2 or more risk factors
57
physical fitness profile examines?
current cardio, strengh, flexibility, body compostion
58
fitness profile is created by ?
identifying current fitness categories, setting goals and times to achieve
59
using normalative data, goal setting category should be set no higher than
one category above
60
is it better to set goal too easy or too hard
too easy
61
ideal goal should be
realistic and challenging
62
adaptions are
beneficial physiological changes that occur in response to exercise and training
63
common exercise related injuries
sprain, fracture, stress fracture, bruises, dislocation, PF, bursitits, patellofemeral pain, tendonitis
64
body acclimates to cold weather training how?
increased resting metaboilc rate, keeps blood near core and away from skin
65
2 major cold weather injuries
frostbite, hypothermia
66
fastest way to dissipate heat in heat-related injury
cold water - 26 x faster than cold air
67
stretch latissimus dorsi
shoulder flexion
68
stretch gastrocnemius
ankle dorsiflexion and knee extension
69
stretch hamstring
hip flexion and knee extension
70
stretch quad
knee flexion with hip extension - rectus femoris is a 2 joint muscle
71
stretch gluteus maximus
hip flexion
72
PNF proprioceptive neuromuscular facilitiation
stretching that combines isometic contraction held 6 sec with static stretch 10-30 sec
73
3 heat related injuries
heat cramps, exaustions, stroke,
74
profuse sweating in exercise is a good time for?
sport drink
75
sport drinks contain
water, sugar, salt (electrolytes)
76
what interferes with evaperation of sweat?
high humidity
77
2 types of static stretching
passive - holding position with some assistnace and active - holding w/out assistance
78
low risk for ACSM risk?
no more than 1 major risk factor
79
major risk factor that can be subracted from # of risk factors
HDL < 60 mg/dil
80
practical screening techniques
resting HR, resting BP, BMI, body comp, waist circumference
81
total cost of cardiovascualr disease in US
$300 billion
82
high category for total cholesterol
>340 mg/dl
83
desirable cholesterol level
< 200 mg/di
84
8 major risk factors for CAD
blood cholesterol, hypertension, tobacco use, pre-diabetes, familiy history, obesity, age, sedentary lifestyle
85
% of heart attacks occuring at rest
90%
86
how many heart attackes each year?
1.25 million
87
plaque formation begins with?
damage to endothelial lining of arteries
88
opposing muscle group to ilipsoas
gluteus maximus
89
2 joint muscles
recus femoris, gastronemius, hamstrings, bicep brachii
90
3 ways muscles act
agonist, antagonist, stabilizer
91
principle of opposition
working paired opposing muscle groups when designing an exercies to obtain muscle balance
92
antagonist
opposing muscle group to prime mover
93
prime mover =
agonist
94
kind of relationship between fitness level and most coronary risk factors
inverse
95
kind of relationshipo between cardirespiratory fitness and HDL
direct
96
diabetes = what kind of disease
metabolic
97
health related physical fitness components =
abolute and dynamic strength, flexibility, cardio endurance, body comp
98
most important aspect of physical fitness =
health related components
99
diabets level
> 125
100
does maximal HR change after aerobics
no
101
long term adaptions to aerobic training =
increased: blood volume, max stroke volume, cardiac output, # capillaries, myoglobin content, max a-vo2 difference
102
3 types of muscle
skeletal, smooth, cardiac
103
protein filaments that slide past each other during muscle contraction
actin, myosin
104
sarcomere
functional contactile unit of skeletal muscle
105
ATP
chemical fuel necessary for muscle contraction
106
3 energy systems of the body
ATP (anaerobic), anaerobic glycolysic, aerobic
107
glycogen sparing?
ability to spare muscle gylocogen stores as body is able to burn more fats for fuel
108
3 types of skeletal fibers
fast twitch glycolytic (IIB) fast twitch oxidative glycolytic (IIA) slow twitch oxidative (IA)
109
fast twitch glycolytic prefers what as fuel?
glucose
110
fast twitch oxidative clycolytic prefers what as fuel
glucose and free fatty acids
111
slow twitch oxidative prefers what as fuel
glucose and free fatty acids
112
pre-diabetes glucose level
100-125
113
normal fasting glucose level
70-99
114
tobacco causes what % of lung cancer
90%
115
hypertension
>140/90 on two or more occasions
116
pre-hypertension
120-139 / 80-89
117
normal bp
120/80
118
high risk HDL
<40
119
normal HDL
40-59 mg/dl
120
optimal LDL
<70 mg/dl
121
what type of muscle fibers are larger, more anaerobic and fatigue easier?
type II
122
EPOC
Excess Post Exercise Oxygen Consumption
123
metabolic rate =
oxygen consumption / caloric expenditure
124
4 rotator cuff muscles
subscapularis, teres minor, infraspinatus, supraspinatus
125
oppsoing muscle groups
quad/hamstring middle deltoid/latissimus dorsi
126
physical fitness =
ability to perform daily tasks with vigor and alertness without undue fatigue
127
moderal aerobic exercise =
40-59% of HR reserve (3-6 METS inensity)
128
vigorous aerobic exercise =
> 60% HR or > 6 METS
129
BMI
measure of weight for height
130
obesity +
BMI > 30 or waist circ. >40 men, >35 women
131
evaoporation of sweat =
major way heat is dissipated from the body during hot weather exercise
132
visceral fat
abdominal
133
strongest predictor of death in women
low cardiorespiratory fitness levels
134
metabolic syndrome
insulin resistent -- elevated blood triglyceride, low HDL, high wasit circ, elevated resting HR, elevated blood glucose
135
hypthalamus
temp regulator of the body
136
full acclimation to hot weather takes
10-14 days
137
most accurate indicator of environment heat stress
Wet bulb globe tem (WBGT)
138
contributing factors for CAD
elevated blood triglycerides, stress
139
normal fasting blood triglyceride level
<150 mg/dl
140
cause of shin pain
inbalance between strong and tight calf muscles and weak tibalis posterior muscle
141
RICE
rest, ice, compression, elevation
142
flexibility
major health related component of physical fitness
143
lifestyle cause for high BP
excessive sodium, alcohol, obesity, inadequate plant based foods, inactiviy, stress, tobacco, elevated insulin levels
144
methods to assess body composition
skinfold, ultrasound, hydrostatic, bioelectrical impedence
145
raw scores are meaningless without ?
compared to a norm
146
wellness =
positive approach to life w/ physical, mental, social, emotional and spiritual
147
5 stes to facilitate fitness
med screen, fitness assessment, nutritional assessment, goal setting, exercise RX, nutritional guidelines, adherence
148
primary issue for implementation of a successful program =
control for adherence
149
3 major characteristics of goal setting
individualized, progressive, systematic
150
goal setting helps people answer what questions
where should I be realistically
151
goal setting =
indivual, progessive, and systematic process for determing feasible standards for each fitness component
152
fitness leader functions as
agent for behavioral change, role model, program manager
153
leadership accounts for what % of success variance
50%
154
most important ingredient in success or failure of fitness program
fitness leader
155
wellness +
positive approach to life w/ physical, mental, social, emotional and spiritual
156
purpose of goal setting
to create an effective training program using current fitness levels to set achievable goals
157
component specific guidelines for body comp =
waist circumferance / BF
158
how long for significant change in body comp
12-16 weeks
159
what is a reasonable first goal for reduction of waist circumference
2 "
160
what is a reasonable first goal for improvement in BF
2-3%
161
what is the component specific for flexibility
sit and reach score
162
how long for significant change in flexibility
8 weeks
163
what is a reasonable goal for improvement in flexibility
5-10%
164
typical % of change by time for cardio fitenss of 10-25%
8-12 weeks
165
how long for muscular improvement of 5-15%
8-12 weeks
166
how long to improve waist circumference 3-5%
12-16 weeks
167
realistic goal for most people with moderate to high BF is
2-3%
168
realistical goal for most people with low to mod flexibility
5-10%
169
realstistic goal for improvement of sit-ups / push ups with low to mod dynamic strength?
10-25%
170
% of !RM bench press with low/mod baseline
10-15%
171
fat with greater risk
visceral
172
landmark for measuring waist circumference
right illiac crest
173
does resting HR increase after aerobics
no - decreases
174
dynamic stretch
warm up/ cool down cardio system, joints, muscles, heart, core temp blood flow
175
waist circ for obesity
>40 men >35 women
176
skinfold sites for men
chest abdomen thigh
177
skinfold sites for women
tricep suprailiac thigh
178
anatomy
study of structure
179
kinesiology
study of structure and function
180
flextion/extension on what plane
sagital
181
abduction and adduction in what plane
frontal
182
tranverse plane divides
body in top and bottom halves
183
movement in sagital plane when joint angle decreases
flexion
184
movement in sagital plane when joint angle increases
extension
185
adduction
movement of limb toward midline in frontal plane
186
abducation
movement of limb away from midline in frontal plane
187
inversion
turning foot inward
188
4 properties of muscle tissue
excitablitily, contractability, extensibility, elasticity
189
all or none law
when motor unit is stimulated its fibers will contract 100% of their ability or none at all
190
3 ways muscles contract
isometrically (staticaly) isontonically (concentric/eccentric, isokinetically
191
realistic goal for 1 mile walk test with mod to low baseline
5-10%
192
how do you create a goal using percentage change?
fitness assessment x 1.05 (5%) 1.10 (10%) 1.15 (15%0
193
component specific goal setting guidelines for cardiorespiratory fitness
1 mile walk, 1.5 run, 12 min run
194
How long to increase cardo fitness by one category
12 weeks
195
what is a reasonable goal for cardo improvement
5-10%
196
static stretch
increases flexibility, holding 15-60 sec 4 or more reps
197
kyphosis
common postural deviation tight chest/anterior deltoid - weak posteriod deltoid, middle trap and rhomboid
198
what is the component specific for dynamic strength
1 minute sit up or push up
199
Eccentric contraction
As resistance is lowered the muscle lengthening as is slows to downward mover as gravity pulls weight down
199
how long for significan change in dynamic strength
8 weeks
200
Bmi
Weight divided by height squared times 703
200
what is a realistic improvement for dynamic strength
10-25%
