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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
What are types of anaerobic tests?
Strength Power Muscular endurance Anaerobic capacity Balance/stability
26
What should the duration of a single bout of an anaerobic exercise (sprint) be to improve phosphagen and glycolysis energy systems?
30 seconds
27
Which strength test assesses maximal force at a constant speed?
Isokinetic
28
What type of test is a 1RM?
Isotonic
29
Which resistance exercise testing is more common in a rehab setting with an injured individual?
Multiple rep max
30
Understanding that shoulder strains due to overuse is a common injury in baseball is part of what?
Injury analysis
31
Recognizing your client is in his off season/preseason and needs to improve his agility is part of what?
Needs and goals
32
What are the anaerobic training program designs?
Movement/task analysis Physiological analysis-energy demands Injury analysis Needs and goals Testing
33
Movement/task analysis
Specific requirements of the sport (running or jumping) and muscle used (lower body or upper body)
34
Physiological analysis
Energy demand (aerobic or anaerobic) and physical demand (strength and power)
35
Injury analysis
Common injuries and how/when they occur (hamstring strain in preseason)
36
Needs and goals
Specific to the athlete and team based on testing
37
Testing
Find the impairments/what needs to be improved
38
Super set
Opposing muscles (biceps and triceps)
39
Compound set
Same muscle group
40
What is a CORE exercise?
Large muscle groups and multiple joints
41
What is a structural CORE exercise?
Load the spine (squat)
42
What is a power CORE exercise?
Explosive (clean and jerk)
43
What is an assistance exercise?
Smaller muscle groups (single joint)
44
What is the load and reps to improve strength?
>85% load 6 or less reps
45
What is the load and reps for power?
75-90% for load 1-5 reps
46
What is the load and reps for hypertrophy?
67-85% load 6-12 reps
47
What is the load and reps for muscular endurance?
Less than 67% 12 or more reps
48
How many sets do you do for strength?
2-6
49
How many sets do you do for power?
3-5
50
How many sets do you do for hypertrophy?
3-6
51
How many sets do you do for muscular endurance?
2-3
52
What is performed in an evaluation?
Performed in office High cost
53
What is performed in a screen?
Mass participation Low cost
54
When is preseason?
6 weeks before
55
What is considered the gold standard for body composition?
MRI combined with CT
56
What systems does anaerobic exercise use?
Phosphagen and glycolytic
57
What are the primary sources of strength gain in the first 8-10 weeks?
Neural adaptations
58
What is the primary source of strength gain after the first 10 weeks?
Hypertrophy
59
Motor unit
Single alpha motor neuron and the muscle fiber that it innervates
60
Type 1 motor unit
Innervates smaller muscles
61
Type 2 motor units
Innervate large muscles
62
What is transient hypertrophy due to?
Inflammation
63
What is chronic hypertrophy due to?
Protein synthesis with an increase in the number of sarcomeres and myofibrils
64
How does tendon cross sectional area increase?
With resistance exercises due to protein synthesis which occur for 24 hrs after exercise
65
What improves collagen content?
Only high intensity (full ROM is needed)
66
What can increase cartilage thickness?
Moderate aerobic as well as weight bearing and resistance exercise (full ROM)
67
What improves in muscular endurance with performance?
Oxidative and acid base buffering capacity
68
What increases with muscular endurance performance?
Mitochondrial and capillary number Fiber type transitions Metabolic enzyme activity
69
What improves with eccentric exercises?
Flexibility
70
What is most effective in increasing flexibility?
Combination of stretching following resistance exercise
71
What does not affect aerobic capacity?
Heavy resistance training
72
How can untrained individuals increase vo2max?
With resistance training by 5-8%

Health And Fitness (6 decks)

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