Clinical
How long are the stages in the Bruce Protocol
3 minutes
What is considered a vigorous HRR
60% - 80%
What are the 4 types of resistance training
What are the 3 main factors of the social cognitive theory
self efficacy, personal, environment
What does FITT stand for
F: Frequency
I: Intensity
T: Time
T: Type
When is the Borg CR10 RPE Chart used
Older than 65, cardiopulmonary rehab or those with disease
What is a Zone 2 HR
60% - 70% HRmax
What is the purpose of progression
To continue to stimulate the muscle for further improvement after adaptation
What are the 5 stages of the transtheoretical model
1. precontemplaction
2. contemplation
3. preparation
4. action
5. maintenance
What is the difference between a compound set, superset, drop set
Compound set: similar muscle groups
Superset: opposing muscle groups
Drop set: reducing weight each set
A client wants to begin exercising in your cardio conditioning program but they recently had a stroke. Is this considered an absolute or relative contradiction of exercise why or why not.
Relative Contradiction as its up to the individual but do the risks out way the benefits. Need a referral to participate.
Chloe is running in the 800m what HR Zone is she operating in
HR Zone 4
Grace squats 150lbs for 4 sets of 8 reps. What is the volume she lifted
Volume = 4 x 8 x 150 = 4800lbs
What is the SMART acroynm
S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time
What is a passive static stretch
holding a limb without equipment assistance ie. standing quad stretch
How can you find the VO2peak from a 6MWT
Hint: Equation
VO2peak=.03 x 6MWT distance in meters + 3.98
Using THR= HRmax x % intensity desired. Find the THR for someone who's HRmax is 190 with a desired range of 60%
THR = 190 x .6 = 114bpm
Peter does bench press at 80% of his 1RM for 3 reps for 4 sets with a 2 minute rest period. What type of training is he doing
Power training as its 60%+ of his 1RM, for 1-3 reps with a varying volume and long rest periods
What is the difference between a process goals and a outcome goal
process goals are short term that help achieve a long term goal and a outcome goals is the result of long term goals used to achieve a result
What is the contemplation phase of the transtheoretical model
individuals are intending to take action within the next 6 months
Steve is a 47 year old man who was just diagnosed with type 2 diabetes who is wanting to start exercising again. He is currently taking Metoprolol along with this has an ejection fraction of 50%. Should Steve be allowed to exercise?
Yes with clearance from a doctor. Metoprolol is a beta blocker and 50% ejection fraction is on the low side of normal
Bob is currently running 3 days a week for 20 mins at 65% HHR. Is he meeting the recommend FITT Principle why or why not?
No as he isn't meeting the minimum of 75 mins of vigorous exercise per week
What is the difference between macrocycle, microcycle, mesocycle
Macrocycle: overall training plan, 6 months to a year, outcome goals
Mesocycle: 2-8 weeks, specific focus, process goals
Microcycle: 1 week, daily sessions, process goals
What is the maintenance phase of the transtheoretical model
individual is maintaining PA and working to prevent relapse to old habits
What is the Experienced RT FITT Principle
F: each major muscle group is trained at least 3 days per week
I: %RM, set, reps depends on RT focus
T: N/A
T: multi and single joint movements