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KIN 335 > Lecture 4 > Flashcards

Lecture 4 Flashcards

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1
Q

PA:

A

activity requiring physical exertion

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2
Q

What is the purpose of PA?

A

may or may not be to sustain or improve health and/or fitness

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3
Q

What are the 4 types of PA?

A
  • locomotion
  • ADLs
  • occupation
  • exercise
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4
Q

Exercise:

A

a type of PA

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5
Q

What is the purpose of exercise?

A

sustain or improve health and/or fitness

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6
Q

Generic PA alone may not be sufficient to…

A
  • sustain health

- restore health

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7
Q

Name 3 roles of exercise.

A
  • identify aspects of health requiring training
  • select appropriate exercises to target those aspects of health
  • determine training parameters required to elicit adaptation
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8
Q

Progressive overload:

A

training adaptations are elicited by exceeding the normal loading on physiologic systems (threshold for adaptation)

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9
Q

Overload is induced by…

A

manipulating frequency, volume, and intensity

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10
Q

SAID:

A
  • specific adaptations to imposed demand
  • physiologic adaptations are specific to the overload imposed
  • appropriate adaptations are elicited by selecting the correct exercise mode(s)
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11
Q

If your client’s goal is to improve hip and lumbar spine bone mineral density, how would we do this? Give exercise modes and optimal and non optimal exercises.

A
  • how: axial loading of vertebrae, pelvis, and femur
  • modes: resistance training
  • optimal: squat, lunge, leg press, deadlift
  • non-optimal: leg extension, back extension, bench press
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12
Q

If your client’s goal is to improve ability to cycle to work through river valley, how would we do this with CV fitness?

A
  • modes: aerobic exercise
  • optimal: cycling, running, rowing
  • non-optimal: weight training, flexibility
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13
Q

If your client’s goal is to improve ability to cycle to work through river valley, how would we do this with local muscular endurance (quads)?

A
  • modes: anaerobic exercise, resistance training
  • optimal: cycling (sprinting), stair running, squat
  • non optimal: running
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14
Q

In order to assess health related physical fitness, we need to identify _____ necessary to ____, _____ or _____ health.

A
  • physical fitness components

- sustain, restore, improve

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15
Q

What are the general categories of physical fitness components?

A
  • cardiovascular
  • musculoskeletal/orthopaedic
  • neurological (for older adults)
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16
Q

How does CV endurance play a role in running/jogging?

A
  • use primarily aerobic metabolism for running

- prevents fatigue

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17
Q

How does body composition play a role in running/jogging?

A
  • excess body fat increases metabolic and muscular effort

- insufficient muscle mass increases muscular effort

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18
Q

How does muscular strength play a role in running/jogging?

A

low muscle strength increases muscular effort

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19
Q

How does muscular endurance play a role in running/jogging?

A

low muscular endurance results in fatigue

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20
Q

How does flexibility play a role in running/jogging?

A

poor flexibility impairs running technique

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21
Q

What are the 4 modes of exercise?

A
  • cardiorespiratory (aerobic/anaerobic metabolic)
  • resistance training
  • flexibility
  • neuromotor
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22
Q

Does PA exceed progressive overload?

A

may or may not

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23
Q

Exercise ______ exceeds normal loading.

A

intentionally

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24
Q

Exercise programming (dose) is individualized to…

A

elicit optimal response

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25
How do we manipulate exercise dose?
FITT principle
26
FITT:
- frequency - intensity - time/volume - type of exercise
27
ACSM guidelines are _______-based recommendations.
scientific evidence
28
ACSM recommendations focus on _____.
exercise
29
ACSM guide development of ______ _____ _____ for healthy adults.
individualized exercise programs
30
ACSM guidelines are intended for adults whose goal is to...
improve physical fitness and health
31
ACSM guidelines say adult _____ in competitive sports can benefit from ....
- athletes | - advanced training techniques
32
ACSM exercise guidelines ____ from PA guidelines.
differ
33
______ and _____ is vital for the health of adults.
- engaging in regular exercise | - reducing sedentary
34
Reversibility of training effects:
training-induced adaptations are reversed to varying degrees over time upon cessation of regular exercise
35
Heterogeneity of response:
there is considerable variability in individual responses to a standard dose of exercise
36
_____ and ____ exercise training is recommended to improve physical fitness and health.
- cardiorespiratory | - resistance
37
Flexibility exercises improve and maintain...
joint ROM
38
Neuromotor exercises are _____ activities can improve or maintain ____ _____, and ____ ____ in older persons.
- multifaceted - physical function - reduce falls
39
Cardiorespiratory exercise ACSM recommendations type:
- regular, purposeful exercise - involves major muscle groups - continuous and rhythmic in nature
40
Cardiorespiratory exercise ACSM recommendations time/volume:
- 30-60 min/day moderate - 20-60 min/day vigorous - combination of moderate and vigorous
41
Cardiorespiratory exercise ACSM recommendations intensity:
moderate and/or vigorous intensity
42
Cardiorespiratory exercise ACSM recommendations frequency:
- more than or equal to 5 days/week moderate - more than or equal to 3 days/week vigorous - more than or equal to 3-5 days/week combination of moderate and vigorous
43
ACSM recommendations say CR exercise may be performed how?
- in 1 continuous session or multiple sessions of at least 10 min - interval training may be effective
44
MET =
metabolic equivalent (measure of intensity)
45
1 MET =
resting metabolic rate
46
Moderate intensity MET =
- 4-5.9 MET | - 600-1200 METmin/week
47
Heavy intensity MET =
- 6-7.9 MET | - 540-675 METmin/week
48
Resistance training ACSM recommendations type:
resistance exercises using each major muscle group
49
Resistance training ACSM recommendations time/volume:
- strength: 2-4 sets of 8-12 reps | - endurance: 2-4 sets of 15-20 reps
50
Resistance training ACSM recommendations intensity:
- strength novice: 60-70% 1RM - strength experienced: 80% 1RM - endurance: < 50% 1RM
51
Resistance training ACSM recommendations frequency:
major muscle groups trained 2-3 days/week
52
Rest intervals between sets of exercise ACSM resistance training:
2-3 minutes
53
Flexibility ACSM recommendations type:
- series of flexibility exercises for each major muscle-tendon units - static, dynamic, ballistic, and/or PNF
54
Flexibility ACSM recommendations time/volume:
30-60s total stretching time for each flexibility exercise
55
Flexibility ACSM recommendations intensity:
stretch to point of feeling tightness or slight discomfort
56
Flexibility ACSM recommendations frequency:
more than or equal to 2-3 days per week
57
According to ACSM recommendations, flexibility training is most effective when...
muscle is warmed through light activity or passively (ie. moist heat, hot baths)
58
Neuromotor ACSM recommendations type:
- motor skills (balance, agility, coordination, gait) | - proprioceptive exercises (eg. tai chi, yoga)
59
Neuromotor ACSM recommendations time/volume:
- optimal volume is not known | - more than or equal to 20-30 min/day may be needed
60
Neuromotor ACSM recommendations intensity:
effective intensity has not been determined
61
Neuromotor ACSM recommendations frequency:
more than or equal to 2-3 days/week
62
According to ACSM recommendations, neuromotor exercises may maintain or improve _____ _____ in older adults.
- physical function | - effectiveness in younger and middle-aged has not been established
63
What are guidelines (5 things)?
- scientific evidence - grading scale for evaluating the quality of evidence - authors are experts - recommendations - target population in mind
64
What are the 4 levels of evidence?
ABCD
65
What is level A evidence?
- many control trials in population from which the recommendation is made - these are interventions or RCT
66
What is level B evidence?
- few randomized control trials | - can be inconsistent or trials were done in other populations, then applied
67
What is level C evidence?
- uncontrolled trials (no hypothesis) - nonrandomized - or observational
68
What is level D evidence?
expert judgement including clinical experience

KIN 335 (16 decks)

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