Mid term 1

Question 1

SMART GOALS

Answer 1

Specific, Measurable, achiveable, relavent and timely

Question 2

Causes of dfetah biggest one is

Answer 2

cancer then heart disease then stroke

Question 3

What is the first step to conditioning methodology and why and what is it determined by

Answer 3

Screening which is the compatibility or ability to run tests done with the PARq plus gives you insight into the risks of exercise

Question 4

CCEP guidelines for 18-64 and some differences to other ages

Answer 4

sleep 7-9 , 150 mins of activiy per week and no more than 8 hours of sedentary time leads to increased health benefits main differences is that for kids need more sleep less sedentary time and for older adults its about the same except there is more focus on muscle growth

Question 5

Prevention vs protection

Answer 5

almost impossible to prevent something but you can protect against it so therefore leading causes of death are able to be protected against meaning treatment and strategies can work

Question 6

what is one of the largest concerns or risk factors for future illnesss

Answer 6

sedentary behaviour

Question 7

what percent of adults achive the 150 mins of activity per week and wat percent reach the 7500 oer day step count

Answer 7

16 and 52

Question 8

What is PA and what can be classified as PA

Answer 8

Any activity above baseline measures things like blinking writing it is planned structured and repetitive

Question 9

What does PA encompass and explain then can things fall into different categories

Answer 9

Exercise which is different from PA as it has a defined purpose of to sustain or improve health, sport occupation locomotion leisure and yes things can fall into different categories ie walking dogs for work can also be considered leisure time

Question 10

Performance related Physical fitness definition name 4 things and explain how they also relate to health-related physcial fitness

Answer 10

ability to perform muscular work for acceptable performance things like agility reaction time muscular strength endurance coordination speed balance something like balance can be also health related but these are trying to encompass what an average adult feels so less important to health related

Question 11

Health related physical fitness name 5 components definition also for maximal power explian what to think about

Answer 11

cardiorespiratory, body comp, flexibility, muscular strenhgth endurance power think of power not just like a maximal force but like also doubling your speed of walking is incresing in your muscluar power

Question 12

Physical inactivity (just know its bad

Question 13

Exercise is medicine explain why its important

Answer 13

For health and prevention and treatment of chronic disease more needs to be done

Question 14

exercise prescription (background to excerise medicine) the why

Answer 14

trying to get people to just do a little bit more than their current activity levels as a start and then b which is large muscle groups for 30-40 mins a day

Question 15

why does it work (exercise as medicine)

Answer 15

its like a drug same type dose frequency duration etc

Question 16

Okay so first steop is screening what is the second step and what are the main risks

Answer 16

understanding risks for different populations musculoskeletal and cardiovascular events

Question 17

Conditioning what is it how is it achived name the 3 things do we need to know all

Answer 17

conditioning is a semi perm adapptation to bring something into the desired state of use achived via PA, nutrition which you cant ignore ergogeogic aids like suplements and adjunctive modalities like massage (not much research on this one tho - so for this course focus only on PA

Question 18

Are exercise and PA different explain

Answer 18

PA encompasses exercise but they are different exercise is activity carried out for a specific purpose of sustaining or improving health and fitness and required physical effort ie generation of force by activated muscles and a disruption of homeostatis concentric isometric eccentric motion

Question 19

How does disruptiong homeostatsis work? (talk about stimulus patterns) same from person to person?

Answer 19

a single disruption of basline values will ellicit a response but multiple disruptions over 4-6 weeks will result in an adaptation removal of the stimulus however means it goes back to the previous baselines, not the same from person to person athlete will need more than a regular old joe intensity precription is based on individual

Question 20

How does elliciting adaptations work? here talk about vol and intensity what principle does this lead to?

Answer 20

the mode of training must be enough to disrupt homeostatis so the volume and intensity volume as in reps time sets or speed times time, but volume will depend on intensity as working at 95 percent of your 1RM means you wont be able to do as much volume as you would if you were working at 50 percent of it leads to the FITT principle frequency intensity type time

Question 21

what is physical training

Answer 21

Planned regimen of appropriate types of exercise with sufficient vol intensity and frequency to elicit change in condition including manipulation of volume intensity and frequency

Question 22

What are the 3 types of training objectives

Answer 22

health and wellness
body comp or aethetics ie body fat
performance

Question 23

Developing program 5 things

Answer 23

Assessment and determination of needs and goals of both individual and sport
timeframe
planning training programs modes and methods
monitoring training efficacy and modifying training program as necessary so priorities iwth the training
planned variation of training - this is plan to modify trainng as you go to account for different scedules adaptations work and school

Question 24

Performance

Answer 24

Action of performaing a task or function not just the athlete performance like opening a pickel jar things like sport performance occupational performance ADL performance etc

Question 25

ACSM GUIDELINES DOCUMENT Does d level of evidence mean its dogshit

Answer 25

no doe snot make it less valuable information just changecd where its got it from for example there is low levels of evidence for children and older adults as its harder to get ethicds approval for them but that does not mewan the infojmration gathered is less valuable

Question 26

WHy is sport important (changing times)

Answer 26

Pursuit of excellence and pushing the nvelope think back to spring times in the 90s compared to now and also things like high jump numbers etc... knowledge from this type of activity in sport has been translated to other things in life like for example ACL injuries used to take 9-12 months to heal now it takes less

Question 27

history yyyyy main study talk progression

Answer 27

Strongmen weightlifting then training professions started to study then resistence exersise for soldiers then athlete sthen adults

Question 28

Main study now

Answer 28

16 week periodized training program found that all groups have a reducion in pain and disability and an incresed quality in life the more you workout the more it helps not only just athlete training but also as a rehab method

Question 29

3 trianing princiles

Answer 29

progressive overload (easy yk this) Specificity adaptation - concept that impose demands so for example a specific exercise you prescribe you can predict whats going to adapt choosing bicep and expecting it to grow individual variability - everyones response could vbe different to exercise

Question 30

Kinematics

Answer 30

what is hapening at the joint ie elbow flexion

Question 31

kinetics

Answer 31

Isometric concentric eccentric how its contracting ie concentric elbow extensors in the up phase of a skull crush

Question 32

Phases of movement

Answer 32

Backswing phase and then force production phase

Question 33

What do you stop movent with

Answer 33

opposing contraction ie a throw uses concentric elbow flexors to stop that movemnt you woul duse eccentric elbow flexors

Question 34

Health traditional why we dont use this anymore

Answer 34

Absense of disease doesnt distinguish between mental social spiritual doesnt quantify how healthy

Question 35

new definition health (WHO)

Answer 35

health is a state of physical mental and social wellbeing not merely an absense of disease

Question 36

Physical health what is allostasis and what are the 3 things a healthy organism can do with physiological stress

Answer 36

Maintaining homeostasis through changing conditions mount protective response reduce potential for harm, restore equilibrium through adaptation

Question 37

Health related physcial fitness why are they considered health related

Answer 37

Cardiovascular body comp flexibility muscular fitness ie endurance and strength consider health reltaed because deterioation of one or more of these components may negfatively influence health, each must be maintained through PA and too little PA results in deterioration exercise may be used to maintain restore or imporve components of physcial fitness

Question 38

Other related fitness

Answer 38

neuromotor balance agility dexterity explosiveness power speed and quickness may also be important for health

Question 39

Cardiovascular

Answer 39

ability to supply muscles with oxygen and the baility for muscles to utilize oxygen Aerobic power is the rate of oxy intake and the capcity is how long cna you performan at a given intensity anaerobic power atp short second and capacity is glycolytic 30sec to 2 mins consequences - cardiac pulmonary vascular disease, impaired performance of sustained low intensity PA, impaired recovery following physical exertion

Question 40

Body comp

Answer 40

Absolute and relative amount of bone fat and muscle mass direct measure hard only cadavar analysis indirect measure gold standard DEXA or underwater weighting doubly indirect come from ogold standard things like skin folds consequences - cardiac pulmonary vascular disease, metabolic like type 2 diabetes, osteopenia or porosis and sarcopenia

Question 41

Flexibility/suppleness

Answer 41

range of motion through which joint can move active you generate force passive something else generates the force PNF stretching - isometrically contracting muscle you want to stretch proprioceptove neuromuscular facilitation consequences - inability to perform physical tasks properly, incresed risk of musculoskeletal injury, pian or discomfort

Question 42

What is active insuff

Answer 42

Multi joint muscle as short as possible cant shorten anymore

Question 43

Passive insufferable

Answer 43

multi joint muscle as long as posisble cant lengthen anymore

Question 44

What muscles can go into active and passive insuff

Answer 44

Hamstrings , bi both heads tri long head elbow finger and wrist flexors, rec fem , hamstring, gastroc, illiosoas

Question 45

Muscular fitness

Answer 45

Ability for amuscle to generate force strength repeatedly or for a sustain peiod endurance static dynamic eccentric isometric and concentric consequences - inability to perform task properly inability to sustain performance of moderate to high intensity physical tasks incresed risk of musculoskeletal injuryt, impairment in staticand or dynamic balance , muscle spams and cramping

Question 46

PA in canada

Answer 46

Def level of leisure time Pa for canadians 12 and older is 3kcal/kg/day for active 1.5-2.9 for moderate and 1.5 or less for inacitive its activity you do in your leisure time not exerice or locomotor time in terms of averages obatined faily easily walking 20 mins running 10 mins weight training 10 min can all get the moderately active levels for average mand and women guidelines is 150 mins per week

Question 47

Are the guidelines suffiencent

Answer 47

will meeting these guidelines allow an indiviudal to maintain all aspects of physcal fitness associated wih health 150-300 mins oer week of aerobic exercise may reduce risk of premature death heart disease stroke high blood pressure certain tupes of cancer type 2 diabetes osteoporpers emphasis shoul dbe placed on cardiovascular fitness

Question 48

RMR

Answer 48

Harris benedict equasion BMR 10 times weight in kg plus 6.25 times height in cm - 5 times age in years and for men add 5 for women subtract 161

Question 49

Locomotion

Answer 49

most comomn form of PA 4.8 kcal/kg//hour for walking 8.5 stair ascent 8.2 running 3.8 cycling most people RMR is at 1kcal/min

Question 50

Estimating EE sliding scale

Answer 50

Low in tensity 3-6kcal/min moderate 6-9 vigourous 9-12

Question 51

PAP def

Answer 51

post activation potentiation temporary enhancement of muscular performance after a high-intensity voluntary contraction by incresed froce production mechanical power rate of force devlopment

Question 52

how does PAP work 2 ways

Answer 52

Phosphylation of regulatory light chains RLCs this changes sensitivity of actin myosin filaments to calicum facciliating stronger contraction only seen in cats and mice incresed recruitment of higher order motor uints therefore more units are activated during subsequent contractions increse in h refelx decrese in reciprocal inhibition also pennation angle after contraction decreses emaning more force ot the tendon but this is countered by the muscle tendon complicance theory which states that muscle will get weaer after you use iot repeatively because of elasticity none of these are proven but just ebcuase they are not proven does not mean they arnt true

Question 53

Why is PAP good

Answer 53

Enhancement of athletic performance in explosive activities and good as a warm up tool for peak power

Question 54

Why dont use PAP

Answer 54

Can be counterbalanced by fatiuge which dimishes performance is not managed correctly and the results are not very consistent also research shown that synamic warm ups do the same job

Question 55

Does PAP work for everyone

Answer 55

NOPE individualized depends on muscle strength training expierence recovery athletes with high percent of type 2 fibers better PAP those involved with explosive sports too

Question 56

What is the ideal time frame for PAP to be exploited

Answer 56

7-10 mins after the conditioning contraction and a second window between 18-30 mins

Question 57

Princibles of exercise SAID

Answer 57

Specific adaptations imposed demands - adaptation are specific to the overload imposed appropriate adaptations are ellicited by selecting the correct exercise mode ie if goal is to imporve bone mineral denisty need axial load so exercises to imporve that

Question 58

Cardiorespiratory met wise

Answer 58

500-1000Metmin/week

Question 59

how to calculate met mins/week

Answer 59

Met times minites time days

Question 60

What is met

Answer 60

1 is resting 4-6 is moderate and 6 and above is advanced

Question 61

Flexibility -

Answer 61

30-60 secs each and 2-3 days per week to the point of slight discomfot

Question 62

Neuromotor

Answer 62

For motor skills

Question 63

GUidelines for tingsthink evidence levels

Answer 63

scientific evidence grading sclae for evaulating quality of evidence authors are experts they are recommendations target populations all for normal healthy adults not eleite athletes evidence levels are alwasys valuable just cuxz evidence is low doe snot means its not useful A is for randomized high data b is for ranodmized limited data c is for non randomized obervation d is for consencus judeent

Question 64

Delorme method

Answer 64

3 sets 10 reps most studied and is used as a comparison to all new studies

Question 65

Progression overload

Answer 65

need progression as you get better you still see returns but are less diminishing returns till you hit your physiological celing which is the max frequency intenisty and volume you can do

Question 66

dose response

Answer 66

more exercise more benefits however any amount of exercise is beneficail

Question 67

As training age increases

Answer 67

Increse training intensity fewer reps per set increse numbre of sets multijoint exercise incorporation periodization like weights before cardio increse frequency

Question 68

Endurance running history

Answer 68

Came full circle started off with periodized training one day interval one day endurance switched then eventually came back to it

Question 69

Needs analysis

Answer 69

Matveyv Classical model Mesocycles - general physcial prep specific prep pre comp and comp prep and active rest 3 types of periodization which is planned variation pregressions ie linear classical good for most but not multisport atheltes or reverse Macrocycle the netire process of all 4 things repeats it and the length depdnds on athlete micro cycles usually last 7-10 days general physical quality has direct or indirect influence on comp performance and physical quality may influence ability to perform training exercise ability to tolerate higher vol or frequency of training ability to train at higher intensity things you dont actually need on comp day

Question 70

Biomechanical to needs analysis

Answer 70

Neuromotor flexibility muscle endurance and hypertrophy maximum neurologic strength explosive strength and power passibve and active insuff

Question 71

Metabolic to needs analysis

Answer 71

Muscular endurance anaerobic capacity aerobic power aerobic capaicty

Question 72

what should everything you do in a program lead to

Answer 72

Improving performance and protecting against injury

Question 73

Metabolic demands Steady state vs non steady state

Answer 73

Steady state - continuous sustained aerobic activity you still have a kick but mostly aerobic energy sourced non steady state is non continuous or interval activity things that limit it are your intake transport extraction and utilization of oxygen as well as substrate avilibility like carbs and fats which is not usually a probem unless super long bouts its a combination of higher and lower intensity demands

Question 74

fick equasion

Answer 74

Vo2 = cardiac output times avo2 difference where cardiac output is heart rate times stroke vol

Question 75

Cardiac output

Answer 75

Cenetral factors like stroke vol to left ventricle size

Question 76

AVO2 difference

Answer 76

peripheral factors of ability for muscles to extract oxygen ability for muscles to use oxygen

Question 77

Aerobic power

Answer 77

Vo2 max is the highest rate of ozygen consumption during intense exercise incremental test with gradually incresigin intensity measured at each intensity incresed until failure bruce treadmill cooper 12 or beep test

Question 78

Anaerobic threshold

Answer 78

work rate when metabolic demands shift form predominatly aerobic to predominantly anaerobic Untrained about 50-55% VO2 hockey or soccer 70-80 elite endurance above 80

Question 79

Performance in terms aof anaerobic threshold

Answer 79

endurance athelets shoudl perform just under anserobic trheshold for race but train above it to try and outh that anaerobic threshold higher lactate trheshold is not always anaerobic trheshold they just often happen at the asme time

Question 80

Dertmining pace and target pace

Answer 80

Optimal intensity for performaing steady state activity factors for it is your vo2 max intensity at anaerobic threshold and techniqye like mechniacal factors the coaches job to fix this Target pace is the race distance over the target race time max pace is the intensity at anaerobic threshold

Question 81

Non steady state activities

Answer 81

Non repatitive like rowing swimming short and medium distance up to 3000m spirnts and repetitive like soccer hockey football rugby all metabolically speaking to work rest persoective low to high intenisties lots of work rest intervals longer NR activities like a marthon will be steady state identifying work rest ratios will help with traiing development and whats needed for performance

Question 82

Limitations to metabolic performance

Answer 82

Non repeitive like technique intensity at anaeorbic threshold and vo2max which decress for shorter duration activities repatitive - work bouts intensity at anerobic threshold technique and vo2max rest bouts vo2 like coasting vs skating

Question 83

Repetitive activites and work to rest ratios

Answer 83

identifying time of performing work identifying tine of rest or recovery before next work bout volume is the total number of work bouts total time of work you want to train above anerobic threshold but perform just below it

Question 84

Time motion analysis

Answer 84

analysis of the type and intensity of movement in non steady state activity analysis of duration of movement in different intensities analysis of duration of rest or recovery peiods of low intensity identify typical work to rest ratio get so fit that new low intensity is becoming recovery

Question 85

Muscle mechanics 4 for muscle 2 for tendons

Answer 85

Tendons have extensibility and elasticicity muscles have contractility extensibility elasticity and excitability

Question 86

Force velocity curve

Answer 86

Essentially says that whatever you can lift you can lower more and whatever you can lift you can isomertically hold more eccentriclaly you can generate about 140% more force

Question 87

Force velocity power curve

Answer 87

identify where peak power is acheive which drives the program we assume that it occurs around 1/3 of the peak concentric velocity for most ehalthy active adults start at 1/3 work way up to imrpove muscular power use 1/3 peak

Question 88

Musculotendinous unit

Answer 88

Contractile comonent is generated by sarcomere parreledd elastic component to muscle fibers genering high elastic tensions series elastic component active vs pasive they peak when overlap optimal peak active tension for the grpah unverted u is the active tension as you get longer less tension passive tension generated beyond resting length from membranes tendons etc total tension is together 120 percent of resting cangth can generate more than active or passive alone

Question 89

Stretch shortening cycle

Answer 89

Ability to perform more concentric by doing en eccentric cycle first can increse by 20-50 percent