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Health And Fitness > Week 8 > Flashcards

Week 8 Flashcards

1
Q

What is body composition?

A

% of fat, muscle, bone, and water

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2
Q

What is body composition important for?

A

Indicator of health

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3
Q

What are common body composition tests used in a PT setting?

A

BMI

Skinfold

Waist/hip

Bioelectrical impedance

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4
Q

What is the primary purpose of pre participation screening?

A

Detect conditions that may limit participation, lead to injury, or may be life threatening

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5
Q

What is the secondary purpose of pre participation screening?

A

Legal obligations

General health and development

Entry point to health system

Health promotion

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6
Q

What components should be included in the pre participation screening?

A

Vitals

History

MS screening

General medical

Injury prevention tests

Sport performance tests

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7
Q

Unrestricted

A

Start to play

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8
Q

Contingent

A

Need further evaluation (clearing) due to specific injury or pathology

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9
Q

Modified

A

Limited in the sports they can participate in (no contact)

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10
Q

No participation

A

Unable to participate in any sport (very rare)

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11
Q

What is sudden cardiac death?

A

Electrical disturbance in the heart causing arrest or arrhythmia with or without external trauma

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12
Q

How does sudden cardiac death occur?

A

Without warning but may have prodromal sign

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13
Q

How fast can death occur in sudden cardiac death?

A

Less than an hour

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14
Q

What are some prodromal signs of sudden cardiac death?

A

Fatigue

Chest pain

Dyspnea

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15
Q

Hypertrophic cardiomyopathy

A

Overgrowth of the heart muscle causing abnormal pumping

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16
Q

Myocarditis

A

Inflammation of the myocardium caused by virus, Dyspnea, tachycardia, fatigue

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17
Q

Coronary artery anomalies

A

Abnormal artery compression during exercise limiting blood flow back to the heart

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18
Q

What are early signs of coronary artery anomalies?

A

Chest pain

Fatigue

Syncope

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19
Q

Commotio cordis

A

Normal heart, ventricular arrhythmia due to a blow to the heart (younger age)

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20
Q

At what time period does neural adaptations stop being the primary source of strength gains?

A

10 weeks

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21
Q

What are some neural adaptations to anaerobic exercise?

A

Increase CNS neural drive

Increase number of motor units

Faster nerve firing rates

Improved neural coordination

Decrease antagonist coactivation

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22
Q

What type of fiber will be activated first?

A

Type 1

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23
Q

What type of fiber will fatigue first?

A

Type 2x

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24
Q

How do you test 1 RM?

A

Warm up

Practice trials (50%, 75%, 90% or 1 RM)

Testing trials (3-5 min rest between trials)

Good form (no exercise for 24hrs)

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25
Q

What are types of anaerobic tests?

A

Strength

Power

Muscular endurance

Anaerobic capacity

Balance/stability

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26
Q

What should the duration of a single bout of an anaerobic exercise (sprint) be to improve phosphagen and glycolysis energy systems?

A

30 seconds

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27
Q

Which strength test assesses maximal force at a constant speed?

A

Isokinetic

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28
Q

What type of test is a 1RM?

A

Isotonic

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29
Q

Which resistance exercise testing is more common in a rehab setting with an injured individual?

A

Multiple rep max

30
Q

Understanding that shoulder strains due to overuse is a common injury in baseball is part of what?

A

Injury analysis

31
Q

Recognizing your client is in his off season/preseason and needs to improve his agility is part of what?

A

Needs and goals

32
Q

What are the anaerobic training program designs?

A

Movement/task analysis

Physiological analysis-energy demands

Injury analysis

Needs and goals

Testing

33
Q

Movement/task analysis

A

Specific requirements of the sport (running or jumping) and muscle used (lower body or upper body)

34
Q

Physiological analysis

A

Energy demand (aerobic or anaerobic) and physical demand (strength and power)

35
Q

Injury analysis

A

Common injuries and how/when they occur (hamstring strain in preseason)

36
Q

Needs and goals

A

Specific to the athlete and team based on testing

37
Q

Testing

A

Find the impairments/what needs to be improved

38
Q

Super set

A

Opposing muscles (biceps and triceps)

39
Q

Compound set

A

Same muscle group

40
Q

What is a CORE exercise?

A

Large muscle groups and multiple joints

41
Q

What is a structural CORE exercise?

A

Load the spine (squat)

42
Q

What is a power CORE exercise?

A

Explosive (clean and jerk)

43
Q

What is an assistance exercise?

A

Smaller muscle groups (single joint)

44
Q

What is the load and reps to improve strength?

A

> 85% load

6 or less reps

45
Q

What is the load and reps for power?

A

75-90% for load

1-5 reps

46
Q

What is the load and reps for hypertrophy?

A

67-85% load

6-12 reps

47
Q

What is the load and reps for muscular endurance?

A

Less than 67%

12 or more reps

48
Q

How many sets do you do for strength?

A

2-6

49
Q

How many sets do you do for power?

A

3-5

50
Q

How many sets do you do for hypertrophy?

A

3-6

51
Q

How many sets do you do for muscular endurance?

A

2-3

52
Q

What is performed in an evaluation?

A

Performed in office

High cost

53
Q

What is performed in a screen?

A

Mass participation

Low cost

54
Q

When is preseason?

A

6 weeks before

55
Q

What is considered the gold standard for body composition?

A

MRI combined with CT

56
Q

What systems does anaerobic exercise use?

A

Phosphagen and glycolytic

57
Q

What are the primary sources of strength gain in the first 8-10 weeks?

A

Neural adaptations

58
Q

What is the primary source of strength gain after the first 10 weeks?

A

Hypertrophy

59
Q

Motor unit

A

Single alpha motor neuron and the muscle fiber that it innervates

60
Q

Type 1 motor unit

A

Innervates smaller muscles

61
Q

Type 2 motor units

A

Innervate large muscles

62
Q

What is transient hypertrophy due to?

A

Inflammation

63
Q

What is chronic hypertrophy due to?

A

Protein synthesis with an increase in the number of sarcomeres and myofibrils

64
Q

How does tendon cross sectional area increase?

A

With resistance exercises due to protein synthesis which occur for 24 hrs after exercise

65
Q

What improves collagen content?

A

Only high intensity (full ROM is needed)

66
Q

What can increase cartilage thickness?

A

Moderate aerobic as well as weight bearing and resistance exercise (full ROM)

67
Q

What improves in muscular endurance with performance?

A

Oxidative and acid base buffering capacity

68
Q

What increases with muscular endurance performance?

A

Mitochondrial and capillary number

Fiber type transitions

Metabolic enzyme activity

69
Q

What improves with eccentric exercises?

A

Flexibility

70
Q

What is most effective in increasing flexibility?

A

Combination of stretching following resistance exercise

71
Q

What does not affect aerobic capacity?

A

Heavy resistance training

72
Q

How can untrained individuals increase vo2max?

A

With resistance training by 5-8%

Health And Fitness (6 decks)

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