Section 1 Flashcards
(131 cards)
1
Q
Overall lowered risk of disease. 150 moderate intensity/75 vigorous
A
Benefits of exercise
2
Q
At what point does a candidate for ACE COT agree to code of ethics
A
While registering for the ACE exam
3
Q
What do health cert. programs-reg. Dietitians, O.T., nurse practitioners have in common w/ACE
A
They are accredited by the National Commission for Certifying Agencies
4
Q
What phase of ACE IFT person categorized if have lumbar lordosis & limited range hips
A
Functional training
5
Q
Strength training, body building, muscular endurance what phase
A
Load/speed training
6
Q
Calcium channel blockers do what
A
Lower blood pressure
7
Q
Diuretics typically prescribed for
A
High blood pressure
8
Q
Dietary guidelines updated every
A
5 years
9
Q
BMI formula
A
Weight/height (squared)—Or weight/height (squared) x 703
10
Q
Essential fat for men
A
2-5%
11
Q
BMI is associated with
A
Health/morbidity/mortality
12
Q
Estimating subcutaneous fat
A
Skin caliper
13
Q
Sinus Bradycardia
A
Below 60bpm
14
Q
Sinus Tachycardia
A
Over 100 bpm
15
Q
Skin fold measurement locations
A
Bicep, chest, waist (between xiphoid process & umbilicus), hips, thigh
16
Q
BMI overweight
A
25-29.9
17
Q
Obesity BMI
A
30+
18
Q
High waist circumference women
A
35.1”-42.5” (90-109cm)
19
Q
High waist circumference men
A
39-46.8” (100-102cm)
20
Q
Every 1” increase waist in men
A
BP increase 10%
Blood cholesterol increase 10%
HDL lowers 15%
Triglycerides increase 18%
Met syndrome risk increase 18%
21
Q
Men waist circumference very high
A
.94
22
Q
Women waist circumference risk very high
A
.82
23
Q
Respiratory system
A
Larynx
Bronchioles
Alveolar sac
Trachea
Pharynx
Nasal septum
24
Q
Cardiovascular system
A
Arteries & arterioles
Aorta
Capillaries
Veins & venues
25
Before exercise hydration guidelines
5-7 mL/kg (.08-.11/oz)
26
Hydration after exercise
If rapid recovery needed drink 1.5 L/kg (23 oz/lb)
27
Cardio fitness training phase intensity
Below, at or slightly above VT1 just below VT2
28
Intervals at or above VT2 at what cardio level
Performance
29
Define stimulus control
Making adjustments to environment to increase likelihood of healthy behavior
30
Define operant conditioning
Behaviors are influenced by consequences
31
Antecedents
Stimuli preceding behavior
32
Not perform in regular exercise without dr clearance
Known metabolic, renal, CV disease OR symptoms
33
Preparticipation guidelines from American College of Sports Medicine designed to
Remove any unnecessary barriers to be on ding more physically active
34
Par-Q developed to
Reduce unnecessary barriers to exercise
35
Level of intake nutrients adequate to meet known needs of practically all healthy persons
Recommended Dietary Allowance (RDA)
36
Dark greens highest in
Vitamin K
37
Whole grains contain __ g OG whole grain per 1oz
16
38
DASH
Hypertension diet - lowering BP. Low in sodium
39
Pre-exercise/pre-workout meal/snack should be
Relatively low in fat/fiber. Moderate in protein
40
Protein, %
Ages 19+ 10-35 （10-30–ages 14-18)
41
Carb guidelines %
45-65%
42
Fat guidelines
No more than 25%
43
Nutrition label math to determine: calories per servings, calories from protein, carb, fat per serving, & percentage of cal from protein, carb, fat
1. See cal serving x serving per container
2. g carb per serving x 4 (8 for fat) = cal per serving
3. Take cal per serving from #2. Divide by calories per serving
44
Liquid Weight loss from exercise % avoid
2%
45
Self efficacy of many new exercise clients
Very low
46
Essential fat for women
10-13%
47
Current guidelines physical activity recommended
Most days of the week
48
Most difficult variable of exercise program to represent quantitatively
Intensity
49
Talk comfortably, client is in which zone
Zone 1
50
Most appropriate variable to manipulate
Duration
51
Fitness training phase involves
Increasing time of exercise
52
Benefits of exercise/physical activity
Dose related
53
Breaks from sitting
Every 60-120 min
54
Muscle loss per decade
5lb
55
Slow twitch/type 1 muscle fibers
Contract more slowly m, create lower force output, more fatigue resistant
56
Training goal Gen. Muscle fitness
1-4 sets, 8-15 reps, 2-3 min rest，20-79% 1-RM
57
Training goal muscular endurance
2-3 sets, 12+ reps, less than 30 sec, 67% 1-RM
58
Training goal muscle hypertrophy
3-6 sets, 6-12 reps, 30-90 sec rest，67-85% 1-RM
59
Muscular strength training
2-6 sets, 6 or less reps, 2-5min rest，85% 1-RM
60
All muscle tissue can
Contract
61
Shoulders not level might indicate
Right upper traps, me at or scapula, & rhomboids
62
Medial rotated humorous might indicate
Tight pectoral is major, Lattisimus Doris, subscapularis
63
Tight muscle forward head position
Cervical extensors
64
Shoulder asymmetrical
Tight Lateral trunk flexors
65
Shoulders protracted (forward, rounded)
Tight Serrated anterior, anterior scapula humerus, upper traps
66
Shoulder-Kyphosis & depressed chest
Tight shoulder adductors, pectoralis minor, rectus abdomens, internal obliques
67
Power equation
Power=force x velocity
68
McGill torso test range
Flexion ratio less than 1.0
Right side bridge no more than .05
Side plank less than .75
69
Thomas test
Assess hip flexor length
70
Excessive forward lean in squat
Tight hip flexors, claves, rectus abdominous
71
Body weight squat endurance evaluates
Lower-extremity muscular endurance
72
Load/speed phase
5 movement patterns + explosive plyometric moves (Jumping, sprinting, medicine ball throw/slam IN this phase)
73
Base phase
Light to moderate intensity - RPE 3-4 (borg 11-13)- workouts slow & steady —- Intensity below V1 talk comfortably
74
Fitness phase
RPE 5-6 - (14-15) work between V1 to just below V2
75
Performance phase
Clients with endurance or performance objectives. Marathoners, cross country skiers, client doing sonething really intense for an event
76
Performance range
VT1-mid level-VT2-above VT2
77
Short term energy system/Anaerobic /lactic-uses
Glucose
78
Long term energy using protein, carbs & fats -aerobic
Oxidative
79
Flexibility exercises-how often
2-3 days a week or more
80
Move from base to fitness
Able to do 20 min cardio in zone 1, 3 x a week
81
Appropriate starting plyodrill for beginning volume
80-100 contacts per session
82
Intermediate plyodrill
100-120 contacts per session
83
Plyodrill advanced
120-140 contacts per session
84
Hospitality
Sow your seeds with Hospitality
Self awareness
Optimistic warmth
Work ethic
85
CVD risk factors
Men 45+ women 55+ smoking past 6 months BP 130/90+ LDL 130+ HDL 40 or less
86
CVD risk factors weight/waist
BMI 30+. 35”+ women 39”+ men
87
Normal male HR
60-70BPM
88
Female normal HR
72-80BPM
89
Lordosis tight/weak
Tight-hip flexors, lumbar extensors
Weak-hip extensors (glutes, hamstrings), core
90
Kyphotic
Tight-anterior chest muscles, shoulder muscles, lats, neck extensors
Weak-lower & mid traps, rhomboids, neck flexors
91
Hormone lepton found in
Fat cells
92
Resting energy expenditure contributes _____ body’s total energy
60-75%
93
If person eats insufficient calories, what might be used for energy
Protein
94
Healthy weight loss percent
5-10%
95
Hypertension clients participate in cardio
Most, if not all days
96
Most important modifiable factor for reducing stroke risk
Hypertension
97
Insulin deficiency is what type of diabetes
Type 1 diabetes
98
SOAP stands for
Subjective, objective, assessment, plan
99
Coronary artery disease also known as
Atherosclerosis
100
Underlying cause of cerebral & peripheral diseases
Atherosclerosis
101
Clients with CVD nice cleared by physician exercise how many days
3-5 days a week
102
FAST stand for
Facial droop
Arm weakness
Speech difficulty
Time to call emergency services
103
Healthy pregnancy gain
25-35 lbs
104
Early in pregnancy focus on this to ready body for increased weight/change center of gravity
Posterior leg & trunk strength
105
Arms positioned w/shoulder press in scapular plane
30 degrees anterior to frontal plane
106
Tennis elbow
Inflammation of wrist extensors
107
Nerve associated with carpal tunnel
Median nerve
108
Tightness in _____ can cause patellofemoral pain syndrome due to lateral fascia connections to patella
IT band
109
Stretch these muscles to relieve tibial stress syndrome (MTSS)
Soleus & gastrocnemius
110
Stretches for client with plantar fasciitis
Gastrocnemius, soleus, plantar fascia
111
Overuse or repetitive trauma injury to wrist flexor near medial epicondyle
Golfers elbow
112
Easier than S-corp & limited liability
LLC
113
Best method ensuring all aspects of client-PT relationship properly established
Signed contract
114
PT fails to act, but client had a role to play in their own injury
Comparative negligence
115
Lordosis - tight muscles, weak, exercises
Tight spine extensors, quadriceps
Weak abdominal muscles, hamstrings
Exercises: supine hollowing, cat-cow, hip flexor stretch
116
Kyphosis Tight/weak/exercises
Tight pecs,
Weak trapezius, rhomboids
Chest stretches (extended child pose, bent-arm wall stretch, lying parallel arm/chest stretch)
Cobra
Prone scapular stabilization
117
Types of cues
MESA
Motivational
Educational
Safety
Alignment
118
Hypoglycemia symptoms
Sweaty, fast HR, dizzy, confusion, shaky,weakness, fatigue
119
Power clean grip
Shoulder width apart
120
3 steps in pre-participation screening
Signs & symptoms, current activity level, medical conditions
121
Muscle stabilizers
Glute medius/Maximus,lower trap, serrated anterior, deep cervical flexors, multifidus
122
Hip flexor (including iliosopas) stretch
Kneeling forward lunge
123
Maintain muscle train
1x a week
124
Min daily carbs
50-100
125
Nutrients which create fluid balance in the body
Water & protein
126
Thomas test NOT pull knee in & NOT out leg down
Tight iliosoas
127
Thomas test NOT knee, leg yes
Tight hip flexor
128
Thomas test knee YES leg NOT
Tight rectus femorus down leg
129
Calories per lb of fat
3,500
130
Deficit daily calories for 1 lb weight loss
500 cal
131
Osteoporosis guidelines
Cardio: 4-5 days a week. Mod 40-59% 1-RM. Begin 20 min grad progress to max 40-60. Weight bearing exercises like stairs/walking. Muscular: start 1-2 non consec. Possibly prog 2-3. Adjust resistance last 12 challenging to perform. High intensity for those csn tolerate. Begin 1 set of 8-12. Increase to 2 sets after 2 weeks. Emphasize balance, gait, func movements
