Health Fitness Specialist – Flashcards
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1. Bench Press 2. Push up 3. Curl-up
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Three assessments for muscular endurance
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1. consciousness raising 2. dramatic relief 3. environmental re-evaluation 4. self-revolution 5. social liberation
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Transtheoretical Model - Cognitive processes (5)
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1. counter conditioning 2. helping relationships 3. reinforcement management 4. self-liberation 5. stimulus control
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Transtheoretical Model - Behavioral processes
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When a motor unit is stimulated by a single nerve impulse
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Twitch
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Motor unit stimulated continuously
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Tetanus
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Motor unit has more than one stimulus
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Summation
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Force x Velocity
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Work Rate = ?
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Lactic Acid Cycle, uses only carbohydrate, end result is lactic acid, no oxygen required. Used for events from 30 seconds to three minutes
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Anaerobic Glycolysis is also known as...
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tachycardia, excessive sweating (diaphoresis), light-headedness, visual disturbances
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Symptoms of hypoglycemia
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acetone odor on breath, confusion, slurred speech
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Symptoms of hyperglycemia
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Negligence by omission
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Failure to spot or assist a client may be considered...? (legal term)
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Enables clients to make informed decisions. Not a legal document. Provides detailed explanation of exercise program. Does not provide legal immunity. Negligence is not covered by informed consent.
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Informed Consent
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Chest, suprailiac, subscapular; all other skinfolds are vertical
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Diagonal skinfolds
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setting a series of intermediate goals that lead to a long-term goal
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Shaping
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Action
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At what stage are people at most risk of relapse?
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the amount of blood ejected from the heart per minute.
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What is cardiac output?
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exchange of gasses with the blood occurs.
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What happens at the alveoli?
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Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR
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Karvonen Formula
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Dehydration, dizziness, syncope, heat exhaustion, or heat stroke
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Consequences of high temperature
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dehydration, reduced coordination, chills, hypothermia, potentially frost-bite
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Consequences of low temperature
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Stroke volume is NOT significantly elevated to more than resting during the concentric phase of resistance training.
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Stroke Volume and concentric phase
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Stroke volume is significantly increased during eccentric phase
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Stroke Volume and eccentric phase
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The loss of force or power output in response to voluntary effort leading to reduced performance.
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What is muscle fatigue?
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The progressive reduction in voluntary drive to motor neurons during exercise
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What is central fatigue?
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The loss of force and power that is independent of neural drive.
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What is peripheral fatigue?
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Belt length (inches) x number of revolutions per minute 1,056 (the conversion of inches per minute to miles per hour)
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Determining treadmill speed formula:
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Circumferences are used to estimate body composition and provide specific reference to the distribution of fat in the body.
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Circumferences are used for...?
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Downward phase: eccentric, flexion Upward phase: concentric, extension
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Define "push-up"
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carbs and fats used to synthesize ATP; for activities lasting longer than 3 minutes
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Oxidative - Aerobic
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Children sweat less because sweat rate and rate of sweat production for each gland are lower in children. They have same number of glands.
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Children and sweat
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decrease/lower heart rate
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Beta blockers
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superior and inferior venae cavae, right atrium, tricuspid valve, right ventricle, pulmonic semilunar valve, pulmonary arteries, and lungs
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Blood flow from periphery
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carry blood away from heart, decrease to arterioles
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Arteries
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where the exchange of nutrients occurs between blood and tissue
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Capillaries
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carry blood toward the heart
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Veins
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small veins, carry blood from capillaries to veins
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Venules
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Left pulmonary vein, left artrium, bicuspid valve, left ventricle, aortic semilunar valve, ascendina aorta, systemic circulation
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Blood flow from lungs
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Type I = slow twitch and high oxidative Type IIB = fast twitch with low oxidative Type IIA = intermediate, with twitch and oxidative property, bridge between I and II Type IIx to Type IIA = from endurance and resistance training
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Muscle fibers
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amount of air leaving or entering with each breath, ranges from .5 to 4L
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Tidal volume
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is contractile heart movement, blood is leaving the heart
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Systolic
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is relaxation or blood filling the heart
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Diastolic
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Volume of blood ejected per beat (at rest is usually around 70 ml). SV + HR = Cardiac Output
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Stroke volume
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Q = HR x SV, the amount of blood ejected from the heart per minute
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Q =
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amount of blood in each ventricle at end of resting phase.
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EDV
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Describes the relationship between end-diastolic volume and stroke volume. It states that the heart will pump out whatever volume is delivered to it. If the end-diastolic volume doubles then stroke volume will double.
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Frank Starling Law
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is volume of blood remaining in each ventricle after contraction
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ESV
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Address agenda, assess, advise, assist, arrange follow up
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Five A's of counseling`
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where communication between motor neuron and skeletal muscle occurs
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Neuromuscular junction
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ends at synaptic knob containing Ach
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Motor neuron
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contractile proteins; form crossbridges and slide past one another during contraction
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Actin and Myosin
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regulate bridging of actin and myosin
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tropomyosin and troponin
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rotational movement at the radioulnar joint in a transverse plane about a longitudinal axis that results in the palm facing downward.
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Pronation
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rotational movement at the radioulnar joint in a transverse plane around a longitudinal axis that results in the palm facing upward.
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Supination
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Lower stroke volume due to higher heart rate; resting HR and exercise HR are higher in children; are less efficient than adults at temperature regulation; poorer tolerance for exercise in heat
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Children
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is the amount of pressure exerted on arterial walls; normal is <120; over 140 is hypertension
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Systolic Blood Pressure
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the pressure exerted during resting phase; healthy is <80; over 90 is hypertension
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Diastolic Blood Pressure
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is dependent on exercise intensity; may exceed 200; terminate if over or equal to 260 or significant drop
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Systolic during exercise
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should remain unchanged
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Diastolic during exercise
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thick filament; part of contractile muscle
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Myosin
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Thin filament; part of contractile muscle
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Actin
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regulatory filaments; with calcium are stored in sarcoplasmic reticulum; binds to troponin
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Tropomyosin and troponin
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testing should NOT be performed until situation or condition is stable
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Absolute contraindications for exercise
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the benefit of exercise outweighs the risk of testing
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Relative contraindications for exercise
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does not provide legal immunity
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Informed consent
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breaks the duty owed to someone
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Negligence
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Wrong that involves a breach of civil duty owed to someone else.
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Tort
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Rest, Ice, Compression, Elevation, Stabilization
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RICES
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aerobic: 3-7 days/week; Intensity: 40 -70%; Time: 30-60 minutes; possible multiple bouts throughout the day. Avoid isometric, valsalva, and max efforts; high reps/low intensity is better; RPE = 13-15
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Hypertension exercise guides
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contraindicated if fasting glucose is greater than 250 mg/dL with ketones or greater than 300 mg/dL w/o ketones
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Diabetes exercise guides
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BMI greater than 30; waist circumference (m) > 102 cm; (f) > 88 cm; body fat: (m) >25%; (f) > 32%
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Obesity
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avoid supine position after first tri-mester; avoid risk of abdominal trauma; consume 30-50 g of carbs before exercise; consume extra 300 kcals/day
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Pregnant exercise guides
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45 - 65% of daily energy intake; 70% for athletes; 4 cal/gram
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Carbs
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10-15% of daily intake; .8 g/kg of body wt.; athletes may need 1.2 - 1.4 for endurance and 1.6-1.7 for strength; 4 cal/gram
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Protein
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Large and extraordinary purches of durable items with an extended useful life, like exercise equipment
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Capital expense
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day-to-day operational expenses (i.e., medical and exercise supplies, stationary)
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Non-capital expense
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are unchanged day to day, month to month
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Fixed expense
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based on utilization like per diem, contract labor, etc.
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Variable expense
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income that a company receives from its normal business
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Revenue
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income minus commission, taxes, or other expenses related to income
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Net revenue
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total revenue received before any deductions
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Gross revenue
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designed around function of program, such that revenue generated is sufficient to pay for expenses incurred
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Break-even analysis
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Attempt to forecast future profits for program based on potential revenue generation as well as predicted fixed and variable expenses
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Profitability analysis
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a civil wrongdoing; negligence is failure to perform in a generally accepted standard
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Tort
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specific type of negligence; involves claims against defined professional; usually claim a breach of professional duties and responsibilites toward a client; usually an injury has occurred and breach of duty came before injury
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Malpractice
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turning the sole of the foot away from the midline (outward)
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Eversion
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turning the sole of the foot toward the midline
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Inversion
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includes the bones of the skull, vertebral column, ribs, and sternum. Protects organ systems
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Axial Skeleton
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has 29 bones
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Skull
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has 33 vertebrae: 7 cervical, 12 thoracis, 5 lumbar, 5 sacral and 4 coccygeal (fused into the coccyx)
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Spine
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Abduction, eversion, and dorsiflexion
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The rear foot motion called pronation results from:
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Chest/pec; midaxillary; abdominal; suprailiac; subscapular; triceps brachii; biceps brachii; thigh; calf
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Sites of skinfolds test:
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blood vessel that is composed of one cell layer and functions to exchange nutrients and waste materials between blood and tissues
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Capillary
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Third-class
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Which type of musculoskeletal lever is most common?
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Type I
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During long duration exercise of submaximal intensity (marathon running), which type of muscle fibers are primarily recruited?
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Motor unit
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A single motor neuron and all the muscle fibers it innervates comprise a
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Alveoli
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Within the pulmonary system, the actual exchange of gasses with the blood occurs at the ?
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70 mL
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Under resting conditions, stroke volume in a typical male (70 kg) is about ?
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Cardiac Output
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The amount of blood ejected from the heart per minute is referred to as ?
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Stroke volume
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The Frank Starling mechanism plays a vital role in determining ?
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1 to 6 years
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In terms of chronological age, early childhood is usually described as ?
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Shortness of breath
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What is dyspnea?
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central airways, peripheral airways, lung parenchyma, and the pulmonary vasculature
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Name four lung compartments affected by COPD.
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destruction of the parenchyma
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What is emphysema?
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Common complex chronic disorder of the airways, characterized by variable and recurring symptoms, airflow obstruction, hyperresponsiveness of the bronchioles, and underlying inflammation
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What is asthma?
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A large group of disorders that restrict or reduce lung volume and tidal volume. Include loss of functioning of the alveoli-capillary unit (impairment in gas exchange), altered mechanical function of the thorax and pulmonary system, and secondary cardiovascular dysfunction.
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What is Restrictive Lung Disease?
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treadmill test where grade and speed are increased at 3 minute intervals.
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What is Bruce Protocol?
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bones of the skull, vertebral column, ribs, and sternum
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What is axial skeleton?
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arms, legs, pectoral and pelvic girdles. most long bones are here.
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Whis is appendicular skeleton?
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multiplying by 0.0254
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Convert inches to meters by
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multiplying by 2.54
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Convert inches to centimeters by
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dividing by 6.0
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Convert kg . m . min(-1) to Watts by
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multiplying by 26.8
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Convert mph to meters/minute by
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Papillary muscles
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What muscles of the heart contract to tighten the chordae tendinea, and are connected on the inner surface of the ventricle?
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<40% mg/dL
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At what level is HDL considered a risk factor in the development of CVD?
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Bronchiole
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The smallest, narrowest passage within the bronchial system is called the
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Fash-twitch glycolytic
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Muscle fibers that can produce a large amount of tension in a very short period of time but fatigue quickly are referred to as
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12 and 16
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When using the Borg scale for the general public, intensity should be maintained between?
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Medial rotation
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Rotation of the anterior surface of a bone toward the midline of the body is called?
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Macrominerals
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Calcium, phosphorus, magnesium, potassium, sulfur, sodium, and chloride are examples of?
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right and left portions
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Sagittal plane makes a division into?
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Anterior (front) and posterior (back)
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Frontal plane makes a division into?
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Upper (superior) and lower (inferior)
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Transverse plane makes a division into?
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curves of the thoracic and sacral regions. Considered primary curves
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Kyphosis
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curves of the cervical and lumbar regions. Considered secondary curves
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Lordosis
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scoliosis
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Commonly found abnormal curve in the frontal plane?
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hyperkyphosis (exaggerated posterior thoracic curvature) and hyperlordosis (exaggerated anterior lumbar curvature).
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Commonly found abnormal curves in the sagittal plane?
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Variant
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Angina pectoris that occurs at rest without a precipitating event?
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COPD
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A group of pulmonary disorders characterized by limitations in airflow tha are not fully reversible?
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arteriosclerosis
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The loss of elasticity of the arteries is known as?
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Ischemia
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A transient deficiency of blood flow to the myocardium resulting from an imbalance between oxygen demand and oxygen supply is known as?
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Thrombolytic agent's therapy
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A drug used during acute MI to dissolve blood clots, restore blood flow, and limit myocardial necrosis?
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Aneurysm - bulging of the ventricular wall
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What is the correct term and definition to describe a potential complication that may occur after an MI?
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St segment depression
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A classic sign of subendocardial ischemia is?
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A reduced heart rate
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A possible mechanism by which chronic exercise training may reduce resting blood pressure in a person with hypertension is:
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Narrowing of the bronchial airways
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What is asthma?
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Coronary Angiography
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Considered to be the 'gold standard' diagnostic technique for CHD
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Index of upper versus lower body fat dristribution. Waist circumference and hip circumference are measured then WHR is calculated using a standard nomogram.
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Waist-to-hip ratio
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The coordinated capacity of the heart, blood vessels, respiratory system, and tissue metabolic systems to take in, deliver, and use oxygen.
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The definition of Cardiorespiratory fitness is:
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....standard densities for bone, muscle, and fat.
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Underwater testing assumes....
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A federal agency that sets standards for staff and patient safety.
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What is OSHA?
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Antiarrhythmic agents: Disopyramide, Moricizine, Procainamide, Quinidine
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What are class 1A drugs?
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Originates in the sinoatrial (SA) node.
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Path of electrical depolarization originates where?
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terminates in Purkinje fibers
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Path of electrical depolarization ends where?
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Initiating depolarization of the myocardium.
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The SA node is responsible for?
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Results from a re-entrant circuit in the atria that generates flutter waves, usually at a rate of 250 - 350 per minute.
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What is atrial flutter?
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When a site in the ventricle fires before the next wave of depolarization from the sinus node reaches the ventricle
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When do Premature Ventricular Complexes occur?`
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A type of ventricular tachycardia in which the appearance of the complexes are somewhat 'twisted' - thus the name 'torsade.'
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What is Torsade de Pointes?
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Partial or complete loss of consciousness with interruption of awareness of oneself and ones surroundings.
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What is syncope?
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The volume of blood pumped by the heart per minute (mL blood/min).
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What is cardiac output?
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(1) an increase in cardiac output, (2) vasodilation of skeletal muscle arterioles, (3) vasoconstriction of arterioles in the viscera and skin.
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The increase in blood flow to skeletal muscles during exercise is mediated by three factors:
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Atrial depolarization
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A P-Wave represents:
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Ventricular muscle depolarization
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A QRS-complex represents:
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Ventricular muscle repolarization
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A T-Wave represents:
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Atrioventricular node, His bundle, Purkinje fibers
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The PR-Interval represents:
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pumping a liquid into an organ or tissue (especially by way of blood vessels).
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What is perfusion?
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The loss of full control of bodily movements
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What is ataxia?
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An inadequate blood supply to an organ or part of the body, esp. the heart muscles
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What is ischemia?
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Peak VO2
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What is the most accurate measurement of functional capacity?
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Progressive increase in SBP, no change or slight decrease in DBP, and a widening of the pulse pressure.
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The normal BP response to dynamic upright exercise is:
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Lidocaine, Mexiletine, Phenytoin, Tocainide
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What are Class 1B drugs?
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Flecainide (Taborcor); Propafenone (Rythmol)
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What are Class 1C drugs?
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The point of attachment of a tendon to bone
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What is an insertion?
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A pathologic or anatomic description marked by abnormal permanent enlargement of the respiratory bronchioles and alveoli accompanied by destruction of the lung parenchyma.
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What is Emphysema?
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Excess carbon dioxide in the blood
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What is Hypercapnia?
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Deficient oxygenation of the blood
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What is Hypoxemia?
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Excess red blood cells often secondary to hypoxemia
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What is Polycythemia?
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Involves slow controlled sustained ROM
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What is Static Stretching?
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Involves performing rapid dynamic, bouncing, or jerking movements often done to simulate athletic movements. Not recommended for non-athletes.
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What is Ballistic/Dynamic Stretching?
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Proprioceptive Neuromuscular Facilitation: Tense/Relax method, often referred to as partner stretching.
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What is PNF Stretching?
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The amount of blood left in the ventricle right after ventricular contraction.
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What is End Systolic Volume?
