KINE 1300 UTA Exam 3 study

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ACSM call exercise prescription an
______ to ______ minutes of moderate-intensity PA
_____ to ____ minutes of vigorous-intensity PA
resistance training _____ days per week
Progression: what do you increase first
Progression: what percentage do you increase things at
Exercise at moderate intensity for greater than or equal to ___ days per week
Exercise at vigorous intensity for greater than or equal to ___ days per week
Progressive overload is
that for a tissue or organ to improve its function, it must be exposed to a stimulus greater than its normally accustomed to
progressive overload causes
improved functional capacity and efficiency
Optimal training intensity
60-80% VO2 max
Optimal training frequency
3-4 days/wk
Optimal training duration
20-30 mins
Exercise prescription terms (4)
% VO2 R. % VO2, % HRR, % HR max
RPE is used to
titrate (compare) the exercise.
ideal RPE range
Factors that affect Exercise Rx
Age, Medications, Disease, Orthopedic Problems, Preferences, Motivations, Goals or Outcome
Which is the least reliable measurement
% HR max
Which is the most accurate measurement
What measurement requires true resting HR
warmup length
5-10 mins
warmup intensity
10-30% VO2 max
cooldown length
10 minutes
Which phase does stretching have the most flexibility benefits
Time off may reduce total volume of aerobic exercise for a few weeks by as much as ______ without negatively affecting VO2 max.
Individuals can acclimatize to the heat within ____-______ _______
7-14 days
Wind can ______ heat loss by _____
increase, convection
Wind can _____ the _____ of _____
increase, evaporation, sweat
In cold climates there is a ______ convection loss of heat due to ______ ____ and ______ _________
greater, dryer air, greater evaporation
convection is the process of
losing heat through the movement of air or water molecules across the skin
_______heat is lost ______ times faster compared to ____
water, 25, air
An example of convection is
the use of a fan
the _____ Ice Bowl was played at _________ Fahrenheit
1967, -18
_____ Fahrenheit is associated with ________
50, hypothermia
Beyond a ______ level of CO, for every ____ increase in CO in the blood = ____ decrease in _____ ___
4.3%, 1%. 1%. VO2 max
For exercise greater than ___ _______ you should rehydrate with an ______ and _______ ________
1 hour, electrolyte, CHO solution
For exercise less than __ ____ you can rehydrate with only ______ as the electrolyte loss is minimal
Increase in ozone=
decrease lung function
SO2 caution for
CO binds to _____ to _______ the O2 carrying capacity of the blood
hemoglobin, decrease
CO has a ______ effect in smokers, and a ______ effect in non smokers
1%, 10%
Hypertrophy is
an increase in muscle fiber size with training
Hyperplasia is
an increase in the number of muscle fibers with training
Atrophy is
a decrease in the muscle fiber size with detraining
Who is the father of progressive resistance exercise
Milo of Croton
Isometric/ static training
muscle length does not change
Isometrics: increase in size is limited to _____ ______ ___ ______
joint angle of training
Plyometrics is
explosive jumping, skipping, hopping, throwing
Repetition max for strenght
less than or equal to 6
Repetition max for endurance
Repetition max for promoting both muscular strength and endurance
rest interval for strength (heavier loads)
rest interval for endurance (lighter loads)
resistance training frequency
2-3 days a week, nonconsecutive days
Periodization is
systematic program variation
Periodization optimizes ________ ______, reduces _______ ______, improves ______
performance gains, overuse injuries, adherence
1 year
3-4 month
1-4 week
Active rest cycle
1-3 week of recreational activity
ACSM resistance training recommendations for children: _____ to ______ repetitions
ACSM resistance training recommendations for seniors: _____ to ___ repetitions
ACSM resistance training recommendations for seniors: ____ to ____ exercises
ACSM resistance training recommendations for seniors: _____ intensity ____-____%
ACSM resistance training recommendations for seniors: exercise at least ____ days a week
ACSM resistance training recommendations for pregnancy: ____ to ____ repetitions to moderate fatigue
ACSM resistance training recommendations for pregnancy: proper ________
ACSM resistance training recommendations for pregnancy: _____ exercises and strengthening of the ______ _______ are beneficial
Kegel, pelvic floor
ACSM resistance training recommendations for pregnancy: avoid ______ ________ _____, ______ _______, _____ ____ after 16 weeks of pregnancy
isometric muscle contractions, Valsalva maneuver, supine exercise
ACSM resistance training recommendations for pregnancy: exercise in a __________ environment
ACSM resistance training recommendations for pregnancy: resume exercise _____ to ______ wk postdelivery
ACSM resistance training recommendations for pregnancy: resume exercise ____ to ___ wk with cesarean
resistance training with CAD: begin with ____ _____, ___ to ___ repetitions: progress to ____ to ____
light weight, 10-15, 8-12
resistance training with CAD: perform each exercise initially for ___ set and progress as tolerated
resistance training with CAD: a RPE of ___ to ___ to guide effort
resistance training with CAD: stop for ______, ______, ____ ____ ____ ___, or _____
dizziness, dysrhythmias, unusual shortness of breath, angina
overtraining is
training stimulus exceeds the rate of adaptation
Overtraining: ____ in performance and other physical and psychological effects that can last for months
Overtraining can be avoided with
adequate rest and recovery between workouts
Overreaching is
overtraining on a short-term basis
what is the first stage of overtraining
Overreaching: recovery can occur in a few days with reduced ___ ____ and ____
training intensity, volume
Children are lower in (7)
generation of ATP via glycolysis, absolute energy production, ability to dissipate heat via evaporation, ability to acclimatize to heat and deal with cold (longer and more gradual acclimatization needed), economy of walking (need more O2 for walking), BP and RPE response to exercise, oxygen deficit (achieve steady state faster)
Children are similar in (3)
VO2 Max, PC+ATP energy system, ventilatory threshold
Children are higher in (2)
maximal HR, ventilation at a given absolute VO2
Benefits of regular PA in children: improved ________ and ______ _______
cardiorespiratory, muscular fitness
Benefits of regular PA in children: improved _____ _____
bone health
Benefits of regular PA in children: improved _________ and _______ ________*
cardiovascular and metabolic biomarkers
Benefits of regular PA in children: increased ____ ____
insulin sensitivity
Benefits of regular PA in children: increased ______
Benefits of regular PA in children: lower risk of _____ ___ _______
type 2 diabetes
Benefits of regular PA in children: favorable _____ _______
body composition
Benefits of regular PA in children: reduced symptoms of _____ and ______
anxiety, depression
What is the preferred mode of GXT for children
Children exercise prescription: intensity
greater than or equal to 80% HR max
Children exercise prescription: frequency
3-4 days a week
Children exercise prescription: duration
30-60 minutes
What accounts for much of the healthcare costs
falls and lack of balance
for seniors follow a ____ ___ ____ similar to that for extremely deconditioned individuals
rate of increase
Endurance training in seniors: VO2 max increases about _____-____ in those who were previously sedentary
Endurance training in seniors: In men VO2 max increases in
cardiac output and oxygen extraction (avo2 difference)
Endurance training in seniors: In women VO2 max increases in
oxygen extraction (avo2 difference)
What is sacropenia
the loss of muscle mass through loss of muscle fibers (motor units) and atrophy of remaining muscle fibers (primarily type II)
How to maintain BMD (4)
vigorous activity weight-bearing exercise, calcium intake, vitamin D intake
Elderly FITT: intensity
30-40% VO2 max or HRR
Elderly FITT: Intensity- base training HR on ______ ____ and ____ _____ _____
measured max, resting heart rates
Elderly FITT: duration
10-15 minutes with gradual progression to 30 minutes
Elderly FITT: duration- increase by
1-2 minutes a week
Elderly FITT: frequency
may need to start with every day if the duration of the session is extremely short due to arthritis, osteoporosis, peripheral vascular disease
Elderly FITT: type
coronary angiography
is injecting dye into the blood vessels to detect blockages
angina pectoris
chest pain that is dull. throbbing, and radiates down the left arm
endothelial cells
cells lining the blood vessels, when damage makes the lining rough and leads to plaque build up
Endothelial cells are damaged by
stress, nicotine, high blood pressure, chemical exposure
myocardial ischemia
temporary lack of adequate blood flow to the heart
arteries in the brain become blocked or occluded leading to permanent brain damage
what is the procedure where a balloon is inserted through the groin, enlarged (pushing plaque to the side) and then a sent is inserted to keep the blood vessel open
percutaneous transluminal coronary angioplasty
what are intracoronary stents
a metal mesh that is inserted into the coronary arteries, keeps the coronary artery open
HTN stage 1 SBP
HTN stage 1 DBP
HTN stage 2 SBP
HTN stage 2 DBP
HTN stage 3 SBP
(persistent) >180
HTN stage 3 DBP
(persistent) >110
Hypotension SBP
Exercise training for CAD pts causes a _____ to ____ reduction in all-cause and CV mortality after an MI
what is the dean ornish diet
strict vegetarian diet, yoga, meditation, smoking cessation, physical activity
Phase I CR:
acute or inpatient phase
Phase I CR lasts
1-3 days post MI
Phase I CR includes
education, bedside activities, and slow hallway ambulation
Phase II CR
initial outpatient program
Phase II CR lasts
12 weeks
Phase II CR includes
education and aerobic endurance
Phase II CR FITT: frequency
3-4 days a week
Phase II CR FITT: intensity
40-80% of VO2 max of HRR
Phase II CR FITT: time
20-40 min (5-10 warmup and cool down)
Phase II CR FITT:type
treadmill, cycle, stepping, rowing, stair climbing, light to moderate resistance training.
Phase III CR
Continued hospital-based outpatient
Phase IV CR
maintenance phase
____ to _____ reps per major muscle group
Children gains in VO2 Max _____ to ____
Prepubescents gains are
neural adaptations
Older adolescents gains are
hypertrophic and neural
___ ___ ___ had a bad back ____ to exercise and rehad
JFK, swam
___ rode horses and had Parkinson's
___ jogged butch switched to ___ because of knees
Bush, biking
___ ___ to mcdonals
Clinton, jogged
___ worked out in gym, played golf and ___
Obama, basketball