YMCA bench press test - Answer- Why? To measure upper body strength and endurance.
80 lbs for males, 35 lbs for females.
60 BPM
UNTIL
... [Show More] BURNOUT.
sit and reach test - Answer- Why? To assess joint ROM and low back/hamstring/trunk/hip flexibility.
Measure 25 in. and place tape at 0, 15in., and 25in.
Heels at 15 in. mark. Knees in contact to floor, no lunging. Three attempts. Record furthest distance reached to nearest 1/4 inch.
Thomas Test - Answer- Hip flexor tightness
have patient bring knees to chest in supine and then hold one knee while extending the other leg
positive test: extended leg wont be able to touch the table
3 minute step test - Answer- 96 BPM--one step per beat. L-R-L-R
12 in. step.
Take recovery HR.
The pulse is taken for one full minute at the radial artery prior to testing and for one full minute after sitting immediately (allow a few seconds to get into seated position - DON'T RUSH!) following the test for another full minute. The heart rates are then compared; the closer they are too one another the higher the individual VO2MAX. If the individual has a LOWER recovery heart rate than at the beginning of the test, they are considered to have a high VO2MAX.
push-up test - Answer- purpose: measure upper body strength and endurance. complete as many push-ups as possible with good form.
ab-curl test - Answer- 50 BPM-- beat one: up/ beat two: down
purpose: measure ab core strength and endurance
goal: complete as many reps as possible with good form. (90 degree angle for knees)
place two strips of tape 10 cm apart.
signs and symptoms of cardiovascular, metabolic, and pulmonary disease - Answer- Angina(heart pain/nausea)
Palpitations-- forceful/rapid heartbeat/ tachycardia (caffeine etc)
shortness of breath (dyspnea)
dizziness (syncope)
ankle edema (fluid in ankles--congestive heart failure CHF)
intermittent claudification burning cramping (mainly in cvd and type 1/2 diabetes)
risk factors - Answer- age: men >45 women >55
obesity: bmi >30kg and waist girth >40 in men and >35 women
hypertension
sedentary lifestyle
prediabetes
dyslipidemia
abnormal posture traits that affect exercise performance, body alignment/discomfort - Answer- shortening tissues compensating for unused ROM if not addressed/ corrected, correction could become impossible
health-related benefits to physical activity - Answer- Reduces the amount of fat stored in your body.
Improves weight control.
Increases good cholesterol (high-density lipoproteins or HDLs).
Decreases bad cholesterol (low-density lipoproteins or LDLs).
Improves blood glucose balance and your body's ability to use insulin.
Reduces blood pressure.
Improves heart function and blood flow.
Improves psychological well-being (less stress, anxiety and depression).
isotonic muscle action - Answer- Normal muscle action, when the muscle shortens as it produces movement, eg. a biceps curl.
isometric exercise - Answer- activity that uses muscle tension to improve muscular strength with little or no movement of the body part
isokinetic exercise - Answer- exercise involving muscle contractions with resistance varying at a constant rate
concentric muscle action - Answer- when a muscle shortens in length and develops tension
eccentric muscle contraction - Answer- a dynamic contraction in which the muscle lengthens as it contracts; also called a pliometric contraction
static muscle contraction - Answer- muscle remains in partial or complete contraction without changing its length
dynamic muscle action - Answer- the body segment moves during the generation of muscle tension
sagittal plane - Answer- divides body into left and right
frontal plane (coronal plane) - Answer- divides body into anterior and posterior sides (front and back)
transverse plane (horizontal plane) - Answer- divides the body into upper and lower portions
longitudinal axis - Answer- An imaginary long, straight line that cuts through the body from top to bottom.
mediolateral axis - Answer- directed along the FRONTAL plane and around which rotations in the SAGITTAL plane occur
Ligaments - Answer- BONE to bone
Tendons - Answer- MUSCLE to bone
bursae sacs - Answer- A small, synovial fluid-filled pocket in connective tissue, which may or may not be connected to a joint cavity
lordosis - Answer- abnormal anterior curvature of the lumbar spine (sway-back condition)
Scoliosis - Answer- abnormal lateral curvature of the spine
Kyphosis (hunchback) - Answer- abnormal posterior thoracic curvature
To calculate Heart Rate Reserve - Answer- max heart rate - resting heart rate
squat errors - Answer- leaning forwards from hips
rounding spine
bending knees before engaging hips, shifting body weight to the forefoot, knee over toe.
lunges errors - Answer- leaning forward from hips, rounding spine, shifting body weight to the forefoot, knee over toe.
deadlift errors - Answer- rounding spine, dropped head, narrow base of support, misalignment of hips and shoulders, generating momentum form posterior deltoid, poor control in eccentric phase.
three factors involved in stability - Answer- -size of base of support
-relation of the line of gravity to the base of support
-height of center of gravity
changing foot and body positions to create wide base of support and lower body position to increase stability.
sliding filament theory - Answer- THIN actin filaments slide over THICK myosin filaments
Z-lines pull toward the center of the sarcomere
entire muscle shortens
contractile protein size does not change
skeletal muscle - Answer- converts ATP chemical energy to mechanical work.
muscle fibers: each cylindrical fiber forms one cell. fibers are striated with light and dark bands of myofibrils (composed of long series of sarcomeres which are the FUNDAMENTAL units of muscular contraction)
sarcomeres - Answer- the FUNDAMENTAL units of muscular contraction. structural unit of a myofibril
Type IIx (fast glycolytic) 13% - Answer- great force FAST fatigue FAST
-produce ATP breakdown of PC and glycolysis
Type I (slow oxidative fibers) 52% - Answer- SLOW AND LOW force
produce ATP <> in the mitochondria
-contain a lot of mitochondria
-contain numerous capillaries which supply oxygen
Type IIa (the best and fastest) 33% - Answer- -have both type I and II characteristics.
-fast contracting
-produce great force and resist fatigue
- contain a lot of mitochondria and capillaries
tetanus - Answer- increased frequency of stimulation causes contractions to fuse into a smooth, sustained high-tension contraction
twitch - Answer- a single contraction resulting from a threshold stimulus where a stimulus is the smallest strength that actually results in a contraction.
summation - Answer- additive effect of several electrical impulses on a neuromuscular junction, the junction between a nerve cell and a muscle cell. individually the stimuli cannot evoke a response but can collectively generate a response.
various fuels for muscle work - Answer- ( produced in cells mitochondria)
short term: ATP, creatine phosphate, glycolysis (anaerobic)
long term:glucose and fat (aerobic)
Anaerobic Energy sources (short term) - Answer- absence of oxygen.
ATP: good for one second.
Phosphocreatine (PC): stored in muscle cells and good for 3-5 secs.
Glycolysis: Glucose obtained from muscles glycogen stores, good for about 2 minutes.
Aerobic energy sources (long term) - Answer- muscle glycogen
blood glucose
fatty acids
intramuscular fats
used for activities >2 mins and <2hrs.
Aerobic energy production - Answer- produced in the mitochondria of cells.
atp generated.
carbohydrate and fat + O2 =ATP
slower than anaerobic energy sources because oxygen delivery is the limiting factor.
-produces large amounts of ATP
ATP - Answer- (adenosine triphosphate) ATP= ADP + Pi
main energy source that cells use for most of their work
when bond is broken between adenine and three phosphates linked by high energy bonds, energy is released
steps of muscle contraction - Answer- -muscle is depolarized (excited) by a motor neuron. (recruitment)
- action potential spreads through the transverse tubules to the sarcomere.
-sarcoplasmic reticulum releases calcium into the sarcoplasm.
-calcium binds with troponin
-actin and myosin cross-bridges interact to shorten muscle
How do exercise intensity and duration influence the respiratory exchange ratio? - Answer- -Energy from both anaerobic and aerobic sources is continuous.
-Short duration,high-intensity relies on a greater proportion of anaerobic energy
-longer duration, low intensity exercise relies of a greater proportion of aerobic energy
VO2 max - Answer- Maximum oxygen uptake; most oxygen used when working the hardest you can
VO2 - Answer- volume of oxygen consumed per minute
or volume of oxygen inhaled- volume of oxygen exhaled (want to see a 1:1 ratio)
How is Vo2 max influenced by varying factors? - Answer- sex: female vo2 max 15% lower than male
age: declines 1% each year after age 20
hereditary: influences it
training: can reverse age induced decrease
altitude: decreases vo2max
carbon monoxide: decreases it
cardiovasc./pulmonary disease: decreases it
Graded exercise test and training effects on HR, SV, CO, O2 extraction - Answer- Heart rate: slower longer term
Stroke volume: higher
cardiac output: total volume of blood circulated per minute increases
o2 extraction increases
mechanisms for heat loss - Answer- radiation: heat transferred from surface of one object to the surface of another object. no contact.
conduction:transfer of heat from one object to another, with contact.
, convection: heat transferred to air or water molecules
EVAPORATION (sweating): water converted to gas.
How does training in hot and humid environment affect heat tolerance? - Answer- For 7-12 days it increases heat tolerance and lowers body temperature during exercise.
increases plasma volume
earlier sweating onset
higher volume of sweat
reduced salt loss through sweat
reduced blood flow to skin surface
Effect of endurance training on muscular metabolism and cardiovascular responses to submaximal and maximal work: - Answer- -increases number of capillaries and mitochondria
-decreases time required to achieve a steady state
- enlarges ventricular volume
- increases vo2max
-increased SV and O2 extraction
-training is specific to muscles involved
Submaximal workload (exercise) is defined as: - Answer- any physical activity where the intensity or workload of a particular exercise is increased at a steady rate, but only works your body up to 85 percent of your maximum heart rate.
RQ (respiratory quotient) - Answer- Vco2 (CO2 expired)/ VO2 (O2 consumed)
RQ for carbohydrates - Answer- RQ = 1.0
RQ for fat - Answer- 0.7
RQ for protein - Answer- .85 [Show Less]