Random Exercise Stuff
For PA history, these are the 3 determinates if someone is considered physically active:
(How long, how much to be considered active?)
30 min, 3 days, 3 months
For the curl up test, what is the cut off number of reps?
75
Or pain, lose cadence
Client request
Red, Yellow Green:
Abby is physically active, no signs nor symptoms, no CMR. She smokes.
Green! Design as deemed appropriate
The good rule to use for knowing when to progress a trained client with resistance training.
•2 x 2 rule = 2 extra reps on 2 consecutive workout days
Balance training and neuromotor training can benefit everyone, but is a specific section of FITT for this population.
When progressing resistance training for a new client, what factor should be manipulated first?
# of sets (>1 set)
The overall category of tests which align with the 5 components.
Fitness tests
Red, yellow, or green:
Abby has diabetes type 1, but it is controlled through medication. She has been active for about 6 months
Yellow. She can proceed with moderate but should consult doc before vigorous
An RT program with volume factors of:
5 x 15 x 20#
Is most likely what type of resistance training program?
Endurance (number of reps biggest factor)
Training to increase this component of fitness is one to typically avoid during pregnancy.
Flexibility/relaxin
When progressing cardio training for a new client, what factor should be manipulated first?
TIME (5-10 min every week)
The amount of rest time between trials of a 1RM fitness test.
3-5 min
Robby is a 65 year old man. He is in good health, but reports using blood pressure medication. He is a smoker and his father died of a heart attack at 46 years old. He wants to start exercising. He wants to train for a 5 k because he thinks it will help him lose weight (he is overweight).
Green! BUT...
To static stretch the gluteus maximus most effectively, you would do what anatomical motion at the hip joint?
Hip flexion
Metabolic syndrome is a cluster of signs that are indicative of what 3 major health complications?
CVD, stroke, diabetes
The term for difference between resting heart rate and maximum heart rate.
HRR
For fitness assessment order, this type of assessment comes last.
Range of motion/flexibility
How many risk factors:
Robby is a 65 year old man. He is in good health, but reports using blood pressure medication. He is a smoker and his father died of a heart attack at 46 years old. He wants to start exercising. He wants to train for a 5 k because he thinks it will help him lose weight (he is overweight).
5 - 6 (overweight or obese?)
Shalice is an endurance athlete. Her VO2 max is found to be ~49 ml/kg/min.
What is her MET max?
14 METs
What is the “best practice” frequency of cardio programming for someone with hypertension?
7
Equation for HRR
207 - (age * .7)
208 - (age * .7)
For upper body 1rm testing, what % increase is considered maximum between trials?
10% max increase
Steve is a former football athlete (college), and at 52 he is sedentary, has high blood pressure and diabetes. Both conditions are controlled through medication. He is coming to you because he wants to start exercising again.
Red, yellow, or green?
Red. Steve should consult with his doc first.
•Shalice is an endurance athlete. Her VO2 max is found to be ~49 ml/kg/min.
Prescribe her a MET intensity for a vigorous workout.
60-89% = 8.4-12.5
Which population benefits from increased T for time for cardio?
Obese clients to increase caloric deficit, control blood sugar