general review Flashcards
1
Q
normal blood pressure
A
120/80
2
Q
4 phase of functional movement and resistance training
A
- stability and mobility 2. movement 3.load 4.performance
3
Q
4 phases of cardio training
A
- aerobic base 2.aerobic efficiency 3.anaerobic endurance 4.anaerobic power
4
Q
plyometric exercise
A
incorporates quick,powerful movements and involve stretch-shortening cycle of a muscle, followed by an immediate shortening.
5
Q
amortization phase
A
time between eccentric and concentric action
6
Q
waist to hip ratio
A
male: >0.95 female: >0.86
7
Q
what is SMART goal
A
the goal must be specific, measurable, attainable, relevent and time-bound
8
Q
reciprocal inhibition
A
the activation of one side of the joint muscle happens at the same time with neural inhibition of the opposing side of the muscle,allowing it to stretch, to facilitate movement.
9
Q
length-tension relationship
A
the relationship btw sarcomere length and muscle tension. eg. longer sarcomere produce higher tension.
10
Q
joints responsible for stability/mobility
A
stability: scapulothoracic, lumbar spine, knee, foot
mobility: glenohumeral, thoracic spine, hip, ankle.
11
Q
isometric contraction
A
holding the resistance in a stable position
12
Q
relapse
A
the return of an original problem cause behavioral change
13
Q
stages of client-trainer relationship
A
RIPA- rapport, investigation, planning, action
14
Q
what is RICE
A
it’s an acute injury management. stands for rest/restricted activity, ice, compression, elevation
15
Q
3 phases of healing
A
inflammatory, fibroblastic/proliferation, maturation/remodeling
16
Q
contradictions to stretching
A
acute soft tissue injury, joint hypermobility, hematoma, , corticosteroid use, prolonged immobilization of muscle
17
Q
3 categories of determints for physical activity
A
personal attributes, environmental factor, physical activity factor.
18
Q
locus of control
A
a personal attributes can affect participation and adherence. it’s belief in personal control.
19
Q
motivational interviewing
A
a method of talking to people that motivate them to decide change behaviour, it can create awareness of the client, help them feel the need to change. PT use it in planning stage.
20
Q
stages of motor learning
A
cognitive, associative, autonomous
21
Q
transtheoretical model of behaviour change
A
aka. stages of change: precontemplation, contemplation, preparation, action, maintenance.
22
Q
ages that qualify for risk factor
A
men: >45 women: >55
23
Q
BMI qualify for risk factor
A
> 30/ waist: 102/88
24
Q
blood pressure that consider as hypertension
A
> 140/ >90
25
cholesterol level considered as dyslipdemia
LDL > 130/ HDL < 40 ; serum cholesterol >200
26
alternative words for shortened and lengthened
facilited/hypertonic ; inhibited
27
shortened muscle for kyphosis/lordosis
hip flexor, latissimus dorsi, anterior chest, neck extensor, lumbar extensor.
28
lengthened muscle for kyphosis/lordosis
hip extensor, upper back extensor, external obliques, scapular stabilizer, neck flexor.
29
difference btw kyphosis and lordosis
kyphosis knee gravity line is more posterior from the center line (sagittal view)
30
difference btw flat-back and sway-back
both are posterior pelvic tilt, while sway-back has more thoracic curve
31
shortened muscle for flat-back
retus abdominal, upper back extensor, ankle planter flexor, neck extensor.
32
lengthened muscle for flat-back
internal obliques, neck flexor, psoas major, lumbar extension
33
scapular protraction
aka shoulder abduction/rounded shoulder, two scapular bone far apart
34
what is a good head position
earlobe and acromion process are align/cheek bone and collar bone.
35
when perform thomas test, back of thigh touch table but knee does not flex to 80 degree, which muscle are tight?
rectus femoris
36
when perform thomas test, back of thigh can't touch table but knee does flex to 80 degree, which muscle are tight?
iliopsoas
37
when perform shoulder flexion test, arms unable to reach 170 degree, which muscles are tight?
chest, back and shoulder area muscle group. pectoralis major and minor, latissimus dorsi, rhomboids, subscapularis.
38
scapular winging
a protrusion of the inferior angle and vertebral border outward, it's due to inability of the parascapular muscle group
39
ankle pronation
knee/tibial/femoral internal, foot eversion, may lift ourside of the heels off the ground.
40
lower-cross sydrome
the coupling relationship btw tight hip flexor and erector spinae
41
sharpened romberg test
arm crossed on chest, eyes closed, one foot stand in front of another. able to remain position >30s
42
standard time for stroke stand test
excellent: 50/30s. poor: 20/10s
43
trapezius muscle
connect neck and shoulder
44
how to calculate BMI and what is considered as overweight?
weight kg/height square m, overweight >= 30,
45
what is VO2 max
maximal oxygen uptake, measures cardiorespiratory efficiency, related to the capacity of heart.
46
2 methods of measure maximal heart rate
1. graded exercise test (GXT) 2. fomula 220-age
47
What is OBLA
onset blood lactate accumulation, a matabolic marker where VT2 happens.
48
how does VT2 threshold test work?
a 15-20 mins test, let client choose the intensity, monitor heart rate each minutes at the last 5 mins, get the average HR then mulitiply by 0.95 to get the estimate VT2.
49
calculate lean/fat body mass
1-fat%=lean%, weight x lean%= lean#, 1-desired fat%=desired lean%, lean#/desired lean%=desired weight
50
calculate 1RM
1-15 reps, start from 2 reps=95% of 1RM, 4=90%, 6=85%, 8=80%, 10=75%, 11=70%, 12=67%, 15=65%
51
calculate relative strengh
absolute strength/body weight
52
blood pressure value that should stop exercise
SBP > 250; DBP > 115
53
which body composition assessment can identify reginal fat?
dual energy xray (DXA)
54
which body composition assessment use bicep as assessment site?
near infrared (NIR), not as accurate as the other methods and not accurate on obese.
55
which body composition assessment has high accuracy but too expensive?
air displacement (ADP)
56
conversion btw MET and oxygen consumption
1 MET = 3.5 ml/kg/min
57
body fat % category
(average) male: 18-24% female: 25-31%
58
YMCA submaximal step test HR norms
men: good 80-90, below average 100-110
women: good 85-100, below average 110-120
59
type 1 muscle fiber and what kind of exercise
slow-twitch, act as stabilizer, enhance muscular endurance, high volume low intensity.
60
type 2 muscle fiber and what kind of exercise
fast-twitch, for joint movement and generate force, high intensity low volume.
61
autogenic inhibition
the increased tension on a muscle activate GTO response, GTO then temporarily inhibits the tension on that same muscle.
62
what is humerus/humeral
the bone from shoulder to elbow
63
what is valgus stress
different rate/degree of femur and tibia internal rotation that place stress on knee
64
3 stages model for core and balance training
1. core function 2. static balance 3. dynamic balance
65
what are the 3 layers of core
outermost layer: rectus abdominis, erector spinae, external internal oblique, latissimus dorsi
middle layer: transverse abdominis, multifidi, deep fiber of internal oblique, diaphragm
innermost layer: bones and discs,
66
diminishing return
when approach the genetic potential for muscle size and strength
67
FIRST for muscular endurance
3 times/week, 60-70% 1RM, 12-16 reps, 2-3 sets, rest < 60s
68
FIRST for muscular hypertrophy
72 hrs btw same muscle, 70-80%, 6-12 reps, 3-6 sets, rest 30-90s
69
plyometric drill progression
single linear jump - multiple linear jump - multidirectional jump - hops and bounds - depth jump
70
4 muscles that maintain a neutral pelvic posture
anterior: rectus abdominis, hip flexor
posterior: hamstring, erector spinae
71
which stretch is most appropriate to perform during an exercise
dynamic stretch
72
cardiovascular drift
a gradual increase in HR during a steady state exercise
73
what is cardiovascular drift and what are the causes?
a gradual increase in HR during a steady state exercise.
| reduction in blood volume, increasing in core temperature.
74
HRR
MHR-RHR
75
exercise guideline for moderate intensity
30 mins/session, 5 days/week, total 150 mins
76
exercise guideline for vigorous intensity
20-25 mins/session, 3 days/week, total 75 mins
77
exercise guideline for overweight and obese
moderate: 50-60 mins/session, 5-7 days/week, total 300 mins
vigorous: 3 days/week, total of 150 mins
78
when to progress to phase 2 (aerobic efficiency)
when client can complete 20-30 mins of zone 1 exercise for 5 days/week
79
what could affect cardio exercise duration
willingness, oxygen availability, muscle glycogen and blood glucose
80
aerobic power
= VO2 max, indicator for cardiovascular endurance, maximal oxygen a person can use in min/kg of weight.
81
good relationship for core muscle?
- flexion:extension
- right side bridge:left side bridge
- side bridge:extension
less than 1.0
no greater than 0.05 from 1.0
less than 0.75
82
5 metabolic syndrome symptoms
| waist, triglycerides, HDL, blood pressure, fasting blood glucose
1. waist: > 102/88 cm
2. triglycerides > 150
3. reduced HDL < 40/50
4. elevated blood pressure >130/85
5. fasting blood glucose > 100
83
which disease is suitable for weight-bearing exercise?
osteoporosis, (plyometric )
84
which disease is suitable for aquatic exercise
asthma, stroke, arthritis
85
what RPE level should low risk cardiovascular disorder patient exercise at?
RPE of 11-14
86
exercise guideline for type 1 diabetes
3-5 days/week, all level, 55-75% or 11-14 RPE
87
exercise guideline for type 2 diabetes
5-6 days/week, low-moderate, 50-80% or 11-16 RPE, 40-60 mins/session
88
exercise precautions for diabetes clients
| fasting glucose level, blood glucose level, glucose level
fasting >=250, blood glucose >=300,
type 1: glucose <100
avoid during peak insulin activity
89
exercise guideline for metabolic syndrome
3-5 times/week, intensity depends on weight status,
| start from 40-75%, RPE of 9-13, 200-300 mins total / week
90
what is the goal of exercise for arthritis
maintain ROM and flexibility
| focus on duration than intensity
91
exercise for fibromyalgia
daily stretching, warm water exercise, low- moderate intensity, goal is 150 mins aerobic / week
92
exercise for chronic fatigue syndrome
low intensity, rest ratio 1:3
93
exercise should be avoided for low-back pain
1. unsupported forward flexion
2. raise 2 legs while lying supine or prone
3. rapid movement
4. twisted waist and turned feet
94
exercise guidelines for old people
moderate: 30 mins, 5 days/week, scale of 5-6
vigorous: 20 mins,3 days/week, scale of 7-8
95
strength training for old people
2 times/week, 8-10 exercise, 10-15 reps
96
what is the most common sport related injury?
anterior cruciate ligament injury
97
what is the most common knee injury
menisci cartilage damage
98
most common upper extremity injury?
lumbar, then shoulder pain
99
how to modify exercise when have shoulder pain
do not fully extend arm, elbow more toward the front of body
100
rotator cuff injuries (symptoms and exercise)
have trouble lifting arms above head, exercise with elbow bent, no overhead activity.
101
what is lateral epicondylitis
tennis elbow, injury of the wrist extensor tendon
102
what is medial epicondylitis
golfer's elbow, injury of the wrist flexor tendon
| common in 30-55 years
103
what kind of injury may benefit from aquatic exercise
greater trochanteric bursitis
104
what kind of injury is common in athlete/active people
iliotibial band syndrome, it's primary caused by training errors
also medial tibial stress syndrome(posterior shin splints), ankle sprains, achilles tendinitis
105
exercise difference for greater trochanteric bursitis and iliotibial band syndrome
GTB focus on gluteals and hips, IBS focus on hip abductors and thigh.
both can't perform squat and lunges
106
what are the injuries that need to stretch the IT band
greater trochanteric bursitis, patellofemoral pain syndrome
107
which injury is known as jumper's knee
infrapatellar tendinitis
108
3 cause for low-back pain
1. mechanical: certain movement
2. degenerative disc disease: (due to aging)
3. sciatica: nerve involvement
109
3 categories of patellofemoral pain syndrome
1. overuse
2. biomechanical
3. muscle dysfunction
110
exercise for achilles tendinitis
controlled eccentric strengthen of the calf
111
3 attributes essential to a successful relationship
empathy,warmth, genuineness
112
equation for maximal heart rate
206.9-(0.67*age) ; 208-(0.7*age)
113
when perform shoulder extension test, arms unable to reach 50 degree, which muscles are tight?
chest, abs, biceps, anterior deltoid
114
if the risk is low, use what risk management?
retain
115
if the risk is high, frequency is high, use what risk management?
avoid
116
if the risk is high, frequency is low, use what risk management?
transfer
117
common sites for tendinitis
shoulder, elbow, knee, ankle
118
reason that cause tendinitis
begin activity too quickly
119
reasons that cause bursitis
trauma, repetitive stress, muscle imbalance (shoulder, hips, knee)
120
in hurdle step test, the client present hip adduction or knee move inward, what muscle problem?
gluteus medius and maximus weak, hip adductor and tensor fascia latae tight
121
passive leg raise ROM
>= 80 degree
122
signs that should immediate terminate test
significant drop in SBP, >10 mmhg ; blood pressure >250/115
123
how long muscle will be shown shorten when held in shortened position
2-4 weeks
124
VO2R for moderate and vigorous intensity
moderate: 40-60% VO2 R
vigorous: >= 60%
125
HRR for moderate and vigorous intensity
moderate: 70% HRR
somewhat hard: 80%
hard: 85%
126
anaerobic glycolysis
metabolic system use glucose for energy production without using oxygen, produce lactic acid
