Exam 4 The Final

Question 1

Stretch- shortening cycles (SSC)

Answer 1

a Model that explains the energy-storing capabilities of the series elastic component and stimulation of the stretch reflex that facilitate a maximal increase in muscle recruitment over a minimal amount of time

Question 2

Series elastic component (SEC)

Answer 2

elastic structures in series with the contractile component that can store energy like a spring after being forcibly stretched

Question 3

SSC Stages

Answer 3

phase 1 - eccentric
phase 2- amortization
phase 3- concentric

Question 4

Phase 1 - eccentric

Answer 4

stretch of the agonist muscle

• elastic energy is stored
• muscle spindles are stimulated
• signal is sent to spinal cord

Question 5

phase 2- amortization

Answer 5

pause between phases 1 and 3

• nerves synapse (meet) in spinal cord
• signal is sent to stretched muscles

Question 6

phase 3- concentric

Answer 6

shortening of agonist muscle fiber

• elastic energy is released from the SEC
• stretched muscle is stimulated by nerve

Question 7

Series elastic component (SEC)

Answer 7

primarily involves the tendon but also series with the contractile component that can store energy like a spring after being forcibly stretched

Question 8

plyometric exercise

Answer 8

a quick, powerful movement preceded by a pre-stretch (countermovement ) and involving the stretch-shortening cycle (SSC)

Question 9

Purpose of plyometric exercise

Answer 9

to used the stretch reflex and natural elasti components of muscle and tendon to increase the power of subsequent movements

Question 10

Speed:

Answer 10

ability to achieve high velocity
To development involves several componets
-exploitation of SSC
-development of f via ↑ muscle f production
-technique
-stride frequency and stride length

Question 11

Plyometric exercise

exploits 2 components of the stretch - shortening cycle (SSC)

Answer 11

1 mechanical

2 neurophsiological

Question 12

mechanical

Plyometric exercise

Answer 12

• as the SEC lengthens, elastic energy is stored
• if a concentric muscle action is performed immediately after the eccentric action, the stored energy is released and contributes to force production
• if the transition phase is too long, the stored energy is lost as heat

Question 13

Neurophysiological

Plyometric exercise

Answer 13

• involves potentiality of the concentric muscle action by used of the stretch reflex
• muscle spindles sensitive to rate and magnitude of stretch
• a quick stretch of high magnitude results in a reflexive muscle action
• if the concentric action does not immediate follow the stretch, the potentiating ability is negated

Question 14

What is it used for

Plyometric exercise

Answer 14

• to develop explosiveness
• starting power
• power (perhaps also joint stiffness)
• high-magnitude
• short-duration eccentric loading

Question 15

what to consider

Plyometric exercise

Answer 15

This are all really important to considere

• age
• experience
• current training level
• injury history
• physical testing results
• training goals
• both upper and lower body are involved

Question 16

Injury

Plyometric exercise

Answer 16

• intensity, volume, frequency, recovery should be appropriate
• ideally, plyometric training should take place when individual is freshest and most rested
• general and specific warmup should take place prior to PE
• assessment of jumping and landing biomechanic

Question 17

Injury number 2

Plyometric exercise

Answer 17

• balance, proprioception, speed, strenght
• landing surface should be nonslip and posses shock- absorbing properties but not so much that the amortization phase becomes significantly lengthened
• shoes should have good ankle and arch support, good lateral stability , and a wide, nonslip sole
• do the goals of the individual warrant plyometric training
• • some jobs and sports

Question 18

Speed-strength

Speed Training

Answer 18

application of maximum force at high velocitie

Question 19

Speed-endurance

speed training

Answer 19

ability to maintain running speed over an extended duration ( usually > 6 sec)

Question 20

speed training

Answer 20

speed is ultimately dependent on energy, muscle force, form/ technique, stride frequency, and stride length

Question 21

Technique

speed training

Answer 21

this is significant effect on speed expression

-maximizing sprinting apeed depends on a combination of optimal body posture, leg action, arm action

Question 22

body weight

speed training

Answer 22

flat grade sprinting (often interval), form drills

Question 23

sprint-assisted training

Speed training

Answer 23

• downgrade sprinting (3-7 dergges), hight speed towing, high speed treadmill
• should not ↑ speed by more than 10% of the indiidual max speed

Question 24

resisted spriniting

Speed training

Answer 24

• upgrade sprinting, sled pulling (pushing), elastic tubing, parachute
• too much external resistance will become counterproductive to speed development

Question 25

Volume Quality of effort is crucial speed training

Answer 25

volume does not need to be particularly high if quality of effort is high - high bolume with low quality may be essentially useless - -conditioning, work capacity and mental toughness training have different goals - --be sure to know what the goal of the training is

Question 26

Spped Quality of effort is crucial speed training

Answer 26

-speed training should take place when individual is freshest and most rested -does not always happen that way for athletes whose sport is not running Example on on the handout

Question 27

high levels Strenght/power

Answer 27

will only help so much in the absence of optimal technique | - some will naturally have good technique, most will probably require some coaching

Question 28

high speed running

Answer 28

requires high power production capabilities - person can be strong an not powerful BUT a person ca NOT be powerful without also being strong - --optimal development of sprinting speed probably requires a combination of running training and strength training and power training

Question 29

straight line and Lateral movement

Answer 29

lateral movement involves ability at accelerate, decelerate, change direction, accelerate - -in sports this occurs at high speeds and under high forces (agility training ) * *speed training and plyometric training in the same session (or even the same day) might be problematic

Question 30

Plyometrics | Joes PP

Answer 30

yuri verkhoshanky in russia in ealry 1960 - shock method - father of plyometrics

Question 31

Plyometric

Answer 31

.

Question 32

pilometric

Answer 32

.

Question 33

power metric

Answer 33

.

Question 34

Injury considerations | Joes PP

Answer 34

- injury risk is elevated with these types of exerise - reaseach is less clear - guideline exist for this such as you should be able to lift a certion amount first - most are from overused injries or injury due to poor form (quanlity is better than qunaityt)

Question 35

Who should preform plyometrics | Joes PP

Answer 35

- perform a need analysis - -peeps who need to be explosive * sports and jobs "triain the way you play" -- old peopel can do this too Benfit risk ratio NEEDS to be looked at

Question 36

contrast load | Joes PP

Answer 36

-alternating sets of strenght with power Strength -load- 85% 1RM Power - load- 30-45% 1RM * have to have light weight and fast to work

Question 37

Plyometrics | Joes PP

Answer 37

the lower body is jumping type motions - Upper body can be used too - -- more with explosive push ups * this can really hurt the wrist and shoulders - work with medican balls is the best

Question 38

Esploiting the SSc

Answer 38

- the time btwn the concetric and eccentric need to be short - long SSC- >250 ms - short SSC

Question 39

Post activation potentiation | Joes PP

Answer 39

.

Question 40

Post activation potentiation part 2 | Joes PP

Answer 40

- ↑ in throw height following tradtional heavy load barbell lift - 3 sets of 3 reps of 80% 1 RM in bench press was performed first - after 10 min of rest, throws were performed & by 38-40% this was a huge diff

Question 41

muscle - tendon unit | Joes PP

Answer 41

``` →// elastic compenent (pec) -epimysium, perimysion, endomysion, sarcolmmal →series elastic component (sec) -tendon cross bridges, myoflimanet , →contractile component (cc) -actin, myosin, cross bridges ```

Question 42

Contribution of SEC | Joes PP

Answer 42

-estimated that elastic energy may account for 20-30% of the diff btwn a countermovement & noncountermov. jump

Question 43

Plyometrics part 3 | Joes PP

Answer 43

- used to ↑ speed, power, quikness - typically involved something (movement ) that invovles a release - also called stretch - shortening cycle training - exploitation of the ssc lead to ↑ force production during a con. phase.

Question 44

Back ground | Musculoskeletal injuries

Answer 44

- risk of injury with any physical activity, sport, E | - range from (serious or minor)

Question 45

identifying risk of injury Back ground Musculoskeletal injuries

Answer 45

1 personal/medical history 2 known association w/ certain activities --lower back injuries in lifting -- tendinitis in repetitive movement --shin splints in running 3 injury- prone people 4 idea of pre habilitation has gained much attention in recent years

Question 46

spontaneous? Back ground Musculoskeletal injuries

Answer 46

some injuries appear to be spontaneous with no warning signs! but many have warning signs but you just dont recongnized them

Question 47

common ingredients for MS injuries Back ground Musculoskeletal injuries

Answer 47

``` -bad techniqu (fatigue, inflexibility, miseducation) -excessive overload (stress-strain-failure relationship) -chronic overuse -ignoring warning signs ```

Question 48

Freak injury Back ground Musculoskeletal injuries

Answer 48

usuall very rae and upreditable but can have catastrophic consequences - the guy that was paralyed during a lift ( crossfit) video in class

Question 49

Injury types ( acute )

Answer 49

1 strains | 2 sprains

Question 50

Strains | Injury types

Answer 50

1 tears/ ruptures avulsion involving muscle and bone 2 muscle tears graded by degree of damage 3 muscle tear can present with a significant contusion/ hematoma

Question 51

muscle tears graded by a degree of damage Strains Injury types

Answer 51

1st- partial tear; strong but painful muscle activity 2nd- partial tear; weak and painful muscle activity 3rd- complete tear; very weak and painless muscle activity

Question 52

Sprains | injury types

Answer 52

``` -ligaments trauma 1 blunt force or other trauma 2 intervertebral disc herniation 3 skeletal fracture 4 other --dislocation --subluxation ```

Question 53

dislocation

Answer 53

complete displacement of joint surfaces

Question 54

subluxation

Answer 54

partial displacement of joint surfaces

Question 55

Injury types (chronic)

Answer 55

- overuse | - intervertebral disc bulging

Question 56

overuse examples | injury types

Answer 56

tendon: tendiopathies bone: skeletal microdamage- stress fractures

Question 57

overuse ingredients | injury types

Answer 57

``` 1 poor program design 2 suboptimal training surfaces 3 faulty biomechanices/ technique 4 insufficient motor control 5 ↓ flexibility 6 skeletal malignant ```

Question 58

Intervertebral disc anatomy | injury types

Answer 58

nucleus pulposus- the middle portion | annulus fibrosis-the outer parr

Question 59

commonly injured joints/ areas

Answer 59

1 strength training: knee, shoulder, low back , wrist, elbow, neck 2 endurance training: knee, foot, ankle, lower leg, hip

Question 60

Management

Answer 60

1 acute injuries 2 chronic overuse injuries 3 professionals involved

Question 61

acute injuries | management

Answer 61

1 know emergency response and 1st aid procedures 2 direct injured person to appropriate medical personnel 3 soft tissue injuries: rice, heat/cold application

Question 62

chronic overuse injuries | management

Answer 62

1 avoid aggravating activity/ movement 2 analgesic and anti- inflammatory medication --masks the symptoms often does not fix the problem --underlying problem can get worse becuz body normal means of letting person know there isa problem have been impaired so the damage continues

Question 63

professionals involved | management

Answer 63

``` 1 athletic trainers 2 physical therapists 3orthopods 4 psychologist 5 nutritionists 6 other ```

Question 64

Athletic trainers professionals involved management

Answer 64

usually involved in acute, on the field management in athletic settings - may also be involved in rehabilitation

Question 65

physical therapist professionals involved management

Answer 65

usually involved in rehabilitation setting

Question 66

orthopods professionals involved management

Answer 66

can be involved in any aspect of injury management | - also responsible for advanced treatment (surgery, mediction)

Question 67

psychologists professionals involved management professionals involved management

Answer 67

can deal with recovery issues and other issues too)

Question 68

nutritionists professionals involved management

Answer 68

proper nutrition can play a role in injury prevention and recovery

Question 69

other professionals involved management

Answer 69

exercise physiologists , strength and conditioning coaches, personal trainers

Question 70

Grip/ hand/ finger strength | -WHO CARES

Answer 70

``` exp ot pt strength coaches personal trainers *cant do anything 20 pounds per hand means that you cant do everyday activities ```

Question 71

Grip Strength

Answer 71

- grip training can be a separate endeaver altogeher (separate from general ad sport - specific strength training) - many forms of hand/grip/finger forearms - often contested in specific grip related comptitions

Question 72

Types of grip strength

Answer 72

1 supporting 2crushing 3 pinching

Question 73

supporting | types of grip strength

Answer 73

ability to maintain a hold on something for a while- pullups, deadlift, shopping trips

Question 74

Crushing | types of grip strength

Answer 74

grip btwn your finger and your palm the one you use for shaking hand and crumpling cans

Question 75

Pinching | types of grip strength

Answer 75

grip btwn your finger and your thumb. this can be further sub categorized into individual finger and the thumbs grip

Question 76

TA and medial tibial stress syndrome

Answer 76

- relationship - cause - prevetion - treatment * * they dont know about them

Question 77

Selecting stress methods

Answer 77

``` 1 contrasting training 2 accoummodaing resistance 3 range of ROMtraining 4 isometric training 5eccentric training (negatives) 6 paued repetitions 7 oscillatory movements 8 vibration training 9 repetition schemes 10 real time tracking of movement 11 autoregulation ```

Question 78

Contrasting Training

Answer 78

altering sets of strength with power 1 strenght exercises ( bench press) --heavy loads(85+ 1rm) 2 power (vertical jump) -- light load (30-45% 1rm)

Question 79

Contrasting Training EFFECTS

Answer 79

acute: post activation potentiation chronic: power enhancement

Question 80

accommodating resistance

Answer 80

1 varies through the ROM -- band, chain, weight release 2 works with strength curves 3 instability may confer addition independent effects 4 debated about amount of resistance that should be used

Question 81

ROM training (PARTIAL ROM)

Answer 81

1 sticking point -- improve strenght at the wakest point in the ROM 2 very short ROM -- ↑ neuromuscular stress

Question 82

ROM training (EXCESS ROM)

Answer 82

Typically used to strenghten a weak point at one end of the ROM - - deadlifting and standing on a board - - pressing with a camvered bar

Question 83

Isometric training

Answer 83

``` 1)Static hold at either end of the ROM Effects 1 neuromuscular 2core and stablizers 3 muscular ``` * holding a heavy load as you stand up ( more than you can lift) 2) pushing against an immovable object

Question 84

Eccentric training (Negativies )

Answer 84

typically involved the lower phase using a resistance that exceeds that which can be overcome in the concentric portion (me doing a pull up backwards) 1 focus on going slow in the ecentric phase 2 concentric phase will need a partner or rerack *shouldnt need to do this more than once

Question 85

Paused repetitions

Answer 85

removes the added benefits of the stretch reflex

Question 86

Eccentric training (Negativies ) EFFECTS

Answer 86

-neuromuscular -muscular (DOMS) 1 often overdone and or perfored by individual not fit 2 risk: super increase may lead to injury

Question 87

Oscillatory movements

Answer 87

the shake weight lol | quickly oscillating through a very short range of motion

Question 88

Vibration training

Answer 88

- involved perfomring movement on vibrations platform - thought to enhance neuromuscular factors - can be easily over done - can help with bone strenght

Question 89

repetition schemes

Answer 89

cluster training | * taking a break btwn each rep (short break)

Question 90

Real time tracking

Answer 90

tendo units - relay information about speed of bar movement as an indicator of neuromuscar status and acutley guides training - - tyying to get optimal stress comparted with someones CNS system for the day

Question 91

autoregulation

Answer 91

-attempts to determine an ind. state of readiness (CNS) and plans the triangin around that state of mind -afford training session some flexibility to accommaodate the body daily changes

Question 92

Other trainging

Answer 92

- ischemic training -- cutting off the blood flow than lifting - cooling your whole body down then lifting

Question 93

easy to over train the CNS

Answer 93

- symptoms not always obvious | - an amount of CNS stress that is too much for one person might be insufficient for another

Question 94

many mysterious still exist regarding the CNS and how to optimally train it

Answer 94

- becareful what you read about working out not everyone is right on the internet - not a lot fo quality research is being done becasue they are spending money on other thing like heart disease

Question 95

Age definition

Answer 95

old: 65-74 very old: 75-84 oldest old: 85 and older *also 50-65 is also older adults

Question 96

65+ population

Answer 96

``` 1900= 3 mil (4%) 2010= 40 mil (13%) 2040= 80 mil (20%) ```

Question 97

functional/physical decline with age:

Answer 97

1 effects of aging result in gradual impairment | 2 sudden decline often attributed to chronic disease

Question 98

Effects of exercise (older )

Answer 98

1 slowing physiologic change of aging that impair E capacity 2 altering age related changes in body composition 3 promoting psychological and cognitive well- being 4 managing chronic disease 5 reducing the risk of physical disability 6 reducing the risk of physical disability 7 ↑ longevity 8 strengthening M, bond, CT (fx ↑, ↓ injury risk)

Question 99

reported rates of regular physcial activity participation in older adults

Answer 99

- 65+ (22%) | - 85+ (11%)

Question 100

Frequency | Older aerobic activity

Answer 100

-min 5 dpw for mod- intensity -min 3 dpw for vigor- intensity - combination of mod- vig intensity 3-5 dpw TIME -mod (30-60min/day) -vig (20-30 min/day) ``` scale intensity (0-10) 5-6 mod and 7-8 vigor ```

Question 101

Mode | Older aerobic activity

Answer 101

any modality that doesnt impose excessive orthopedic stress or other risk - walking is common - aquatic exercise or stationary cycle E may be advantageous for those with limited tolerance for weight bearing activity

Question 102

Frequency | older Flexibility training activity

Answer 102

- at least 2 days per week

Question 103

Intensity | older Flexibility training activity

Answer 103

moderate - intensity (5-6) on 0-10 scale ; go tot point of tightness/slight discomfort

Question 104

Mode | older Flexibility training activity

Answer 104

any activities that maintain or increase flexibility using sustained stretches for each major muscle group --static movement , not ballistic

Question 105

Frequency | older muscle strengthening activity

Answer 105

- at least 2 days per week (noconsecutive day )

Question 106

Intensity | older muscle strengthening activity

Answer 106

between moderate (5-6) and vigorous (7-8) on 0-10 scale

Question 107

Mode | older muscle strengthening activity

Answer 107

progressive weight- training or program or weight bearing calisthenic -(8-10) exercises involving major M Groups - (10-15 repetitions each) 1 stair climbing 2 other strengthening E that used the major muscle groups

Question 108

Frequency | Older Balance exercise activity

Answer 108

at least 2-3 days per week

Question 109

Mode | Older Balance exercise activity

Answer 109

exercises that incorporate neuromuscular training - balance, agility, and proprioceptive training - - progressively difficult postures (gradually reduce base of support ) - - dynamic movements that perturb the the center of gravity - - stressing of postrual muscle groups - - reducing sensory input - - tai chi * ** supervision is important

Question 110

Bone fractures and prevention

Answer 110

hip fractures in particular are associated with increased disability and death - Older adults have 5-8 fold increased risk for all cause mortality in first 3 months - after 3 month to rishk of mortality decrease but do not get better - men have more annual mortality after hip fractures

Question 111

E and physical activity is crucial for bone health/strength Bone fractures and prevention

Answer 111

- slowing rate of bone loss with aging | - reducing the risk of falls via benefits from ↑ muscle strenght and balance

Question 112

Reduce the changed of sustaining a fracture by: Bone fractures and prevention

Answer 112

1 ↑ bone strength | 2 ↓ chances of falling

Question 113

intensity and duration should be low at the beginning for those that are: Special considerations older

Answer 113

1 highly deconditioned 2 functionally limited 3 suffereing from chronic conditions that affect their ability to perform physical tasks

Question 114

Summary | older

Answer 114

- any movement is better than none - priorite are 1 funciton: balance, flexibilty, strenght 2 disease: exercise as medicine -medical screening and clearance is important

Question 115

Purpose fo physcial activity in older adults | summary

Answer 115

1 disease prevention and management 2 function attenuate decline in funtion associated with age and diseas and maintain ability to carry out ADL 3 psychological well-being socialization and management of depression and self efficacy

Question 116

types of ages

Answer 116

Biological age- puberity age Chronological age- how odl training age- how long have you been training

Question 117

Age definitions of children

Answer 117

Children:

Question 118

purpose of E and physical activity in children

Answer 118

aerobic fitness, muscle strenght, bone mineral density, motor performance skills, body composition, psycho social well-being will ↓ injury risk disease risk modification

Question 119

Problematic trends over the past couple decades children

Answer 119

o decreased physical activity  less exposure to physical education in the school setting  increased technology  “acceptance” of sedentary lifestyles and the accompanying decrease in fitness and increase in body weight (i.e., fat)  decrease in sporting activity participation “just for the fun of it” o poor dietary habits  increased availability  increased acceptance o lack of role models as they specifically relate to a physically responsible lifestyle

Question 120

Habits and lifestyles behaviors and first formed in childhood

Answer 120

o active and healthy children are more likely to continue those habits into adulthood  and vice versa

Question 121

School is one place that ingraining a healthy lifestyle can be achieved fro many children

Answer 121

o problems  decrease in physical education opportunities  traditional model of physical education (i.e., sports-oriented) -- children are not minature adults (physcally, physiologically, emotionally, mentally, socially)

Question 122

Aerobic fitness children

Answer 122

 aerobic fitness o relationship between physical activity and aerobic capacity not as clear as with adults  limitations in measurement capabilities  children may have an acceptable level of aerobic fitness that is independent of physical activity  aerobic systems may not be as “trainable” in children compared to adults or the intensity levels required to enhance aerobic capacity are higher than those of adults

Question 123

Blood pressure children

Answer 123

 prehypertension = 90th percentile (for age and sex)  3.4% of children aged 3-18 years old  hypertension = 95th percentile (for age and sex)  3.6% of children aged 3-18 years old -you use % ranges not the numbers

Question 124

Weight children

Answer 124

o statistics  criteria (based on BMI)  at risk for obesity (i.e., overweight) = 85th percentile (for age and sex)  obese = 95th percentile (for age and sex)  U.S. [NHANES] data for 2011-2012 (published in JAMA on February 26, 2014)  children and adolescents (2-19 years old) o 16.9% at or above 95th percentile o 31.8% at or above 85th percentile o risks associated with adolescent obesity  elevated  total cholesterol, LDL cholesterol, triglycerides, blood pressure  lowered  HDL cholesterol, fasting insulin o atherosclerotic process begins in childhood but often is not manifest until adulthood  process may be accelerated due to the consequences of childhood obesity

Question 125

Arteriosclerosis

Answer 125

any hardening (loss of elasticity) of the arteries

Question 126

Atherosclerosis

Answer 126

hardening of arteries due to atheromatous plaque

Question 127

Skeletal health children

Answer 127

o overweight and obesity may not be “protective” against osteoporosis as once thought o recommendations  weight-bearing activities involving large muscle groups and higher-intensity loading patterns are preferred (“natural” childhood activity patterns)

Question 128

Psychological social and emotional healthy children

Answer 128

o relationship between physical activity and:  depression, anxiety, stress, self-esteem, self-concept, hostility, anger, and intellectual function

Question 129

Same pre testing procedures apply to children with some additions

Answer 129

o child’s assent (agreement) and parental consent (permission) o give clear instructions and ensure child’s understanding of what is expected

Question 130

physicla activity assessment children

Answer 130

o heart-rate monitors, activity monitors (pedometer, accelerometer), direct observation, selfreport questionnaires o still difficult to quantify

Question 131

Aerobic capatiy and aerobic fitness children

Answer 131

o laboratory tests  maximal oxygen uptake  high VO2 max in children not always predictive of endurance performance  peak or maximal values?  different protocols than adults EXP 3342 - April 29, 2016 3 o field tests  endurance tests (1, 1½, 2-mile run/walk; distance completed in a specified time)  pacing, attention, and motor skills are problems in children  step test  other (e.g., PACER) o children may require extra instruction, support, and motivation during an exercise test

Question 132

Body composition children

Answer 132

o body mass index (use norms for children) o sum of skinfolds (be aware of different skinfold sites for children) o other methods  girth measurements, hydrostatic weighing, bioelectrical impedance, dual-energy Xray absorptiometry  be aware of differences in protocols and norms with children compared to adults o issues  personal contact and privacy  child’s interpretation/perception of what is said to them (e.g., the word “fat”)

Question 133

Flexibility children

Answer 133

o trunk flexion (sit-and-reach protocols) | o other tests specific to testing batteries (e.g., trunk extension, shoulder flexibility)

Question 134

Muscular strength and endurance children

Answer 134

o body weight-dependent tests probably best option  tests that do not discriminate well between strength levels can be a problem o use traditional strength testing protocols (i.e., free weights) with caution  one-repetition maximum testing generally not recommended  higher repetition testing better option for most  technique instruction is crucial

Question 135

Anaerobic capacity children

Answer 135

o Wingate cycle test o maximal jumping (vertical or horizontal) o sprinting speed (e.g., 50-yd run)  influenced by experience and motor skills

Question 136

(Aerobic) ACSM: minimal amount of physical activity recommended for achieving the various components of health-related fitness: Children

Answer 136

 frequency: daily  intensity: moderate to vigorous  vigorous intensity exercise/physical activity at least 3 days per week  time/duration: ≥60 minutes per day of accumulated physical activity  type/mode: variety of activities that are enjoyable and developmentally appropriate for the child or adolescent  examples: walking, active play/games, dance, sports, and muscle- and bone-strengthening activities, work, transportation, recreation, physical education, planned exercise

Question 137

(resistance training- guidlines ) ACSM: minimal amount of physical activity recommended for achieving the various components of health-related fitness: Children

Answer 137

 ≥3 days per week as part of 60min+ of daily exercise  resistance is generally lower (absolute and relative)  repetitions are higher (lower resistance; focus on technique development)  body weight exercises are a good mode o sufficient resistance for many (too much or not enough for some)  consider playground equipment, climbing trees, tug-of-war, etc.  consider exercises/activities that develop motor skills and body awareness

Question 138

(resistance training-supervision ) ACSM: minimal amount of physical activity recommended for achieving the various components of health-related fitness: Children

Answer 138

 teaching proper technique and constant monitoring to ensure proper technique is being used at all times  children’s attention spans not high  competitiveness between children  children do not have the intelligence or common sense that adults have

Question 139

(bone strengthen E ) ACSM: minimal amount of physical activity recommended for achieving the various components of health-related fitness: Children

Answer 139

 running, jumping, jumping rope, basketball, tennis, hopscotch, soccer, etc

Question 140

Parents and children

Answer 140

o some are overbearing and force their children to train for sport purposes o some are uneducated in the area of exercise/training (or the human body in general) and some let their ego get in the way  “I know more than you” or “I was an athlete and this is how I did it”  “I read this or that in a magazine” or “I heard this from so-and-so” o some are overprotective and think any exercise or training is dangerous  dangers and risks of youth strength training has probably been exaggerated over the past 30 years (risks do exist though)

Question 141

Body composition and children

Answer 141

o keep track of body composition but be aware that many things can change as a child goes through maturation o avoid a concentrated focus on “weight loss” or “fat”  but be mindful of the more extreme situations for which significant intervention is needed even at a young age o avoid testing procedures or language that might be psychologically damaging  children are often very emotionally vulnerable in ways that are not always obvious

Question 142

Cardiovascular training and children

Answer 142

o standard adult prescriptive techniques may not be suitable for children  emphasize physical activity and movement as opposed to “exercise” and “training”  be cautious of focusing on specific durations, intensities, and modes of exercise  accumulation of moderate and intense physical activity is important  the natural physical activity patterns of children are intermittent in nature (stop-and-go, stop-and-go), not long and sustained efforts

Question 143

Extra stuff from children

Answer 143

 advanced programming strategies may be required for young athletes (training age important)  encourage a variety of training modalities and try to make it fun for the child  avoid machines that are designed for adult body dimensions (child-sized machines exist)

Question 144

Background and females

Answer 144

 female participation in exercise, physical activity, and sport has increased dramatically in past several decades due to: o knowledge of health benefits of exercise and physical activity o passage of Title IX legislation in 1972  reduced societal prejudices and obstacles for females to participate in sports

Question 145

females generally respond to training and exercise in the same way males do but there are some issues specifically related to females:

Answer 145

``` o reproductive function  menstrual cycle  pregnancy  metabolic disturbances, thermoregulatory concerns, hypertension, fetal health o orthopedic issues o eating disorders ```

Question 146

The female athlete triad |  historically defined as:

Answer 146

o disordered eating o amenorrhea o osteoporosis

Question 147

The female athlete triad |  in 2007, ACSM updated their position stand and describes the triad as 3 interrelated spectrums:

Answer 147

o optimal energy availability to low energy availability (with or without eating disorders) o eumenorrhea to amenorrhea o optimal bone health to osteoporosis

Question 148

The female athlete triad |  low energy availability can lead to amenorrhea

Answer 148

o has been observed since the 1950s that intense training was associated with menstrual cycle changes

Question 149

The female athlete triad |  cessation of menstrual cycle is associated with low bone mineral density

Answer 149

o reductions in bone mineral density at a young age may never be regained and may increase the risk of osteoporotic fractures

Question 150

The female athlete triad |  many female athletes and coaches believe low body weight is necessary for success because:

Answer 150

o lower body weight = less body mass to “move” | o lower body weight = better body image

Question 151

Low energy availability Females |  unintentional negative energy balance

Answer 151

o can be difficult for athletes to consume enough calories to match their caloric expenditure

Question 152

Low energy availability Females |  intentional negative energy balance to achieve “ideal” body type

Answer 152

o excessive caloric expenditure (often through exercise or training) o excessive caloric restriction  diet pills, laxatives, diuretics, fasting, vomiting o eating disorders

Question 153

Low energy availability Females Eating disorders  anorexia nervosa

Answer 153

psychological disorder characterized by o obsession with thinness o intense fear of becoming obese  represents an absolute restriction of calories that results in an unhealthy loss of bodyweight (at least 15% below ideal body weight) o low to very low caloric consumption o often accompanied by excessive caloric expenditure

Question 154

Low energy availability Females Eating disorders  bulimia nervosa

Answer 154

 characterized by recurrent episodes of binge eating o often followed by purging (e.g., self-induced vomiting, use of laxatives, use of diuretics, fasting, exercise)  not always accompanied by a loss in bodyweight

Question 155

Low energy availability Females Eating disorders  eating disorder not otherwise specified (EDNOS)

Answer 155

 disordered eating

Question 156

Low energy availability Females | o potentially high-risk sports (i.e., high risk for developing an eating disorder)

Answer 156

 dance, figure skating, gymnastics, distance running, cycling, cross-country skiing, volleyball, swimming, diving, horse racing, martial arts, rowing

Question 157

Menstrual disturbances  normal menstrual cycle is the result of a precise synchronization of hormonal events in the hypothalamus, anterior pituitary gland, and ovaries

Answer 157

o a proposed mechanism of the menstrual disturbances associated with vigorous exercise and/or low energy intake is an imbalance in the hypothalamic-pituitary-gonadal axis

Question 158

Menstrual disturbances |  types of menstrual disturbances

Answer 158

o delayed menarche: menstruation not started by age 16 o shortened luteal phase: duration less than normal 10-16 days o anovulatory cycles: menstrual cycle without egg release o oligomenorrhea: irregular or inconsistent menstrual cycles o amenorrhea: complete cessation of menstrual cycle  types of amenorrhea  primary: absence of menstrual cycles by age 15 in previously nonmenstruating girls, even when other normal postpubertal development is present  secondary: menstrual bleeding has not occurred for at least three to six consecutive menstrual cycles in women who have already had at one previous menstruation

Question 159

Menstrual disturbances |  prevalence of amenorrhea

Answer 159

o general population: 2-5% o women engaged in vigorous exercise training: 5-46% o elite runners: 40% o professional ballet dancers: 66%

Question 160

Osteoporosis (diagnosis by DXA)

Answer 160

 osteoporosis: BMD ≥2.5 standard deviations below average bone mass for a young sex- and racematched reference population and/or the presence of a fragility fracture  osteopenia: BMD ≥1 but

Question 161

Pregnancy | benefits associated with exercise during pregnancy

Answer 161

o improved cardiovascular function and better fitness level o limited weight gain and body fat retention o improved digestion and reduced constipation o reduced back pain o improved attitude and mental state o easier labor or reduction in possible complications during labor o reduced odds of cesarean delivery o faster recovery o reduced risk of pregnancy-induced hypertension and gestational diabetes o beneficial effects on offspring?

Question 162

Pregnancy Extra

Answer 162

 women who have been sedentary before pregnancy or who have a medical condition should receive clearance from their physician before beginning an exercise program  PARmed-X for Pregnancy should be used for the health screening of pregnant women before their participation in exercise programs  maximal exercise testing should not be performed on pregnant women unless it is medically necessary (in those cases a physician should be present)

Question 163

Pregnancy Exercise prescription

Answer 163

o generally consistent with recommendations for the general adult population o important to monitor and adjust exercise prescriptions according to the woman’s symptoms, discomforts, and abilities during pregnancy  be aware of contraindications for exercising during pregnancy

Question 164

Pregnancy Exercise prescription | recommendations

Answer 164

 frequency: at least three (and preferably all) days of the week  intensity: moderate intensity  based on heart rate (might not be the best option): o age 40: 125-140  based on rating of perceived exertion: RPE 12-14 (on scale of 6-20)  based on talk test: being able to maintain a conversation during activity  time/duration: at least 15 minutes per day gradually increasing to at least 30 minutes per day of accumulated moderate-intensity activity (total of 150 minutes per week)  type/mode: dynamic, rhythmic physical activities that use the large muscle groups such as walking and cycling

Question 165

Pregnancy Exercise prescription | o special considerations for pregnant women and exercise

Answer 165

 those who have been sedentary or have a medical condition should gradually increase activity to meet the recommended levels  those who are morbidly obese and/or have gestational diabetes or hypertension should consult their physician before beginning an exercise program  exercise prescription should be adjusted to their medical condition, symptoms, and functional capacity  avoid contact sports and activities that may cause loss of balance and trauma  examples: soccer, basketball, ice hockey, horseback riding, vigorousintensity racquet sports  exercise should be terminated if any of the following occur:  vaginal bleeding, dyspnea before exertion, dizziness, headache, nausea, vomiting, chest pain, excessive palpitations, muscle weakness, calf pain or swelling (of ankles, hands, or face), preterm labor, decreased fetal movement, amniotic fluid leakage, sudden onset of abdominal or pelvic pain, acute illness

Question 166

Pregnancy Exercise prescription | o special considerations for pregnant women and exercise 2

Answer 166

 avoid exercising in the supine position after the first trimester to ensure that venous obstruction does not occur  avoid performing the Valsalva maneuver during exercise  avoid heat stress by exercising in a thermoneutral environment and maintaining adequate hydration levels  increase caloric intake to meet the caloric costs of pregnancy and exercise  during pregnancy the metabolic demand increases by ~300 kcal/day  strength training is safe and should incorporate all major muscle groups with a resistance that permits multiple repetitions to be performed to a point of moderate fatigue (i.e., 12-15 repetitions)  isometric muscle actions and the Valsalva maneuver should be avoided  exercise in the supine position should be avoided after the first trimester  exercise in the postpartum period may begin as early as ~4-6 weeks after delivery  deconditioning typically occurs during the postpartum period o physical activity levels should be gradually increased until prepregnancy physical fitness levels are achieved  physical therapy for pelvic floor rehabilitation?

Question 167

Pregnancy Exercise prescription | Other issues

Answer 167

 female anabolic steroid use for athletic advantage and/or aesthetic reasons  ACL injury: females are at a 4-9 times greater risk of ACL injury than their male counterparts in the same cutting and landing activities/sports o theorized causes: anatomy, hormones, flexibility, joint laxity, neuromuscular factors, sociocultural effects.....and others  sex differences in strength o largest contributor = testosterone (male = 6-7mg/day; 40-60x greater than females) o females have ~40-50% of the strength of males in upper body movements o females have ~50-80% of the strength of males in lower body movements o differences lessen when strength is expressed relative to muscle cross-sectional area  strength training in women (injury fears, self-efficacy, miseducation, intimidation, social norms, etc.)