Understnading PA and Screening
What is the definition of physical activity and exercise and what is the difference between them
PA is any movement above rest
Exercise is structured planned with purpose to improve or maintain fitness
What are the 3 systems used for energy production? Which are aerobic and which are anaerobic
Phosphogen - anaerobic
glycolysis - anaerobic
Oxidative - aerobic
What is the gold standard for assessing muscular strength
1RM
Name 3 of the behavior change theories we discussed in class
Social Cognitive Theory
Transtheoretical Model
Health Belief Model
Self Determination Theory
Theory of Planned Behavior
Social Ecological Theory
What are the physical activity guidelines for adult Americans
150 to 300 mins of moderate
or
75 to 150 of vigorous
combination
2 days of strength for major muscle groups
What is the I in FITT principle and name 2 formulas you can use to get it
Intensity
HRR
HR max
VO2 R
VO2 max
Name 3 ways to assess muscular strength
1RM
Multiple RM
Grip strength
Which is healthier android or gynoid obesity
Android
In the screen algorithm, it discusses the presence of known disease or signs and symptoms of disease. what 3 diseases are they referring to?
Renal, CVD, metabolic
What is VO2 (description and formula) and describe each component of the formula
VO@2 = SV x HR x AVO@ difference
VO2 - measure of CRF, indicated ability to use oxygen during exercise
HR - Heart rate in BPM
SV - amount of blood pumped by left ventricle
AVO2 diff - oxygen content before vs oxygen content after use
What is the agonist, antagonist and synergist. Name them in the bicep curl
Agonist prime mover Bicep
Antagonist - Slows down and provides stability Tricep
Synergist - Assists indirectly with movement Deltoid
Energy balance in weight management refers to?
Energy expenditure vs energy intake
Name the 4 components of a professionally guided pre-participation screening
Informed consent
Pre-participation screening (algorhythm)
Health History
Cardiovascular risk factor analysis
What is resting VO2 and resting MET's with units
3.5 ml/kg/min
1 MET
What are Golgi tendon organs and what role do they play in stretching
Then sense when agonist is placed under tension and tell muscle to relax. We use the relaxation period to enhance stretching during PNF
Name 3 sources of self efficacy in Social cognitive theory
Mastery
Verbal persuasion
Modeling
Physiological response
When using the algorhythm it asks about signs and symptoms of CVD. Name 4 signs we discussed in class
Pain or discomfort in chest, Dyspnea, sycope, orthopenia, Ankle edema, heart palpitations, intermittent claudication, Shortness of breath or unusual fatigue, heart murmurs
What is the formula for assessing HR using HRR method
HRR = ((HR max - HR rest) x intensity) + resting HR
Describe core and assistance exercises (give examples). Which should be performed first?
Core large muscle groups multiple joints Bench press
Assistance smaller muscle groups single joints Bicep curls
Core then assistance
Name 2 types of Anthropometry and health values for each for women
BMI 18.5 to 24.9
Waist to hip ratio women <.86 men <.95
Circumference women <89cm (35 inches)