Prin & Meth of training I

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exscience
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57243
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Prin & Meth of training I
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2010-12-26 15:33:27
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exercise testing
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exercise testing and prescription txtbook ch 1
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  1. Any bodily movement produced by contraction of skeletal muscles that increase energy expenditure above a basal level and enhances health.
    physical activity
  2. Energy expenditure is measured in
    Kcal (kilocalories) or KJ (kilojoules)

    1 kcal = 4.184 KJ
  3. Physical activity can be classifies as
    "low" =
    "medium" =
    "high" =
    • low = <150 min/wk
    • med = 150 = 300 min/wk
    • high = >300 min/wk
  4. The 4 general categories that measure physical activity are...
    • 1. calorimetry
    • 2. physiological markers
    • 3. mechanical & electric motion detectors
    • 4. occupational & leisure time survey instruments
  5. What is calorimetry?
    direct = heat exchange (insulated chamber or suit)

    indirect = measure O2 consumption and CO2 production
  6. What are physiological markers?
    • heart rate monitor
    • or
    • doubly labeled water (DLW)
  7. What are mechanical and electronic motion detectors?
    • pedometers
    • in-shoe step counters
    • electronic motion sensors
    • accelerometers
  8. What are occupational and leisure-time survey instruments?
    • job classification
    • activity diaries or records
    • physical activity recall questionaires
  9. Whare is the most popular and practical approach for large goups of individuals?
    questionnaire methods
  10. What is a subcategory of physical activity; planned, sructured, repetitive, purposive (improvedment or maintenance of physical fitness is an objective)
    Exercise
  11. What are the 3 components to comprehensive approach to physical fitness?
    • 1. cardiorespiratory fitness
    • 2. body composition
    • 3. musculoskeletal fitness (flexibility, muscular strength, muscular endurance)
  12. What are the skill-related components of physical fitness?
    agility, balance, coordination, speed, power, reaction time
  13. What are the helath-related components of physical fitness.
    • cardiorespiratory endurance,
    • body composition
    • musculoskeletal fitness
    • flexibility
    • musc. strength
    • musc. endurance
  14. Name some helath-related sports.
    • aerobic dancing,
    • cross country skiing,
    • jumping rope
    • rowing
    • snow shoeing
    • backpacking
    • bicycling
    • running/walking
    • stairclimbing
  15. List some skill related sports.
    archery, bowling, fencing, golf, table tennis, volleyball, baseball, downhill skiing, football, tennis
  16. Both skill-related and health-related sports.
    basketball, handball, ice-skating, raquetball, rollerskating, soccer, squash
  17. An approach to personal health that emphasizes individual responsibility for health through lifestyle behaviors.
    wellness
  18. Absense of mental disorders, ability to negotiate daily challenges and social interactions of life.
    mental health
  19. Ability to interact effectively with other people and social environment (relationships) - avoid social isolation
    social health
  20. Abiloity of circulatory and respiratory system to supply oxygen durring sustained physiacl activity.
    cardio respiratory endurance or aerobic fitness
  21. Low level of cardiorespiratory endurance is consistently linked with premature death especially _______
    heart disease
  22. The lab test generally regarded as best measure of cardiorespiratory endurance.
    lab VO2max

    direct measure of oxygen uptake during maximal graded exercise
  23. Best test to estimate V02 max cardiorespiratory fitness include:
    stair climbing, submax bike test, maximal treadmill, cycle ergometer
  24. Disadvantages of lab V02max
    expensive, time-consuming, requires highly trained personnel, not practical for mass testing
  25. ACSM recommendations for cardiorespiratory fitness
    150 min/wk of mederate intensity or 75 min/wk of vigorous intensity
  26. The body's rekatuve aniybts if fat abd keab bidt tussye ir fat-free mass (muscle, bone, water)
    body composition
  27. Preferred index used to evaluate a person's body composition
    percent body fat

    percentage of total weight represented by fat weight
  28. Define Obesity
    extensive accumulation of fat weight
  29. Optimal body fat levels for men and women
    • men: optimal <15%; obese >25%
    • women: optimal <23%; obese >33%
  30. Most precise measure for assessing body composition
    hydrostatic (underwater) weighing
  31. Method of choice for assessing body composition?
    skinfold testing
  32. Define flexibility
    functional capacity of joints to move through a full ROM larely determined by muscles, ligaments and tendons
  33. define Muscular strength
    maximal one-effort force that can be exerted against a resistance

    max-force one can generate in an isolated movement of single muscle groups
  34. how do you measure muscular strengh?
    1 or 2 repitition max or dynamometer
  35. define Muscular endurance.
    muscles ability to continue to perform without fatique; apply submax force repeatedly or sustain submax muscular contraction for certain amt. of time.
  36. What are some common muscular endurance exercises?
    sit ups, push ups, chin ups, lift weights 10 - 15x
  37. What are some simple and inexpensive musculoskelatal fitness tests?
    sit and reach flexibility test, push-ups, sit ups, weight lifting
  38. ACSM recommendation for musculoskeletal fitness?
    2-4 sets of 8-12 resps or 8-10 exercises 2-3 days a week working all major muscle groups

    legs, hips, back, abdomen, chest, shoulders, arms

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