-
Measures max pressure
against arterial wall:
systole
-
Least effective indicator
for prepubescent readiness to train?
chronological scale
-
4 day split
spread out (~2-3 days/body part)
-
Targeted muscle for clients with chronic low
back pain with anterior pelvic tilt
hip flexors
-
85 year old, short step and
unsteady gait
balance training
-
Which of the following is
an appropriate initial load and rep scheme for 1RM of 250 in leg press?
160 for 15 reps
-
Client with a patella-femur knee injury, do NOT permit more than 60
degree knee flexion, what is best exercise?
quarter squat
-
1-minute rest, 12-15 reps Improves?
hypertrophy
-
Most effective exercise for increasing vertebral bone mineral density
Front squat
-
Bad 12 min run, fast HR
Cardio needs work
-
Chronic training adaptation to aerobic training
- Produce more hemoglobin
- (transport more oxygen)
-
Substitute more dangerous exercises during pregnancy and do NOT
increase exercise intensity
-
1 month of strength training
motor neuron firing rate will increase
-
Open kinetic chain exercise
- ex if moving leg at end of
- exercise appendage continues to move (arm extensions, curls, not back squat)
-
-
Waist measurements
Men
Women
-
Moderate weight loss benefits...how to?
- slow and steady
- 1-2lb/week loss is goal
-
How many cals burned/mile?
100
-
-
-
Total cholesterol
target?
-
Triglycerides (cholesterol)
<150
-
-
Risk factors for metabolic syndrome
- Family history·
- Sedentary lifestyle
- Poor diet
- Stress
- Alcohol consumption
- Smoking
-
Metabolic Syndrome
- Indications: abdominal obesity,
- hypertriglyceridemia, reduced HDL, elevated BP and fasting glucose·
- Approximately of 22% increases with age
- (probably higher)
- Insulin is an important hormone that helps body
- take glucose from the blood
-
Responding to clients with diabtes
- Provide 15g of carbs: ½ c soda or fruit juices; sugar
- packet; honey
-
Obese individuals
Dietary Modifications
Refer to a registered dietician
Select foods that reduce risk of CVD factors
Create a deficit of 500-1,000 cals/day
-women no less than 1,000-1,2000 cals/day
- Weight loss goal of 10% body weight over 1st 6
- months
1-2 lb weight loss/week
-
Obese
Exercise program guidelines
Increase expenditure to create cal deficit
Mode, intensity, & duration = to at least 150 cals/day
Start all exercise at a low level
Intensity: 40% or 50-70% VO2max
Body weight resistance training
-
Obese
Lifestyle change support
Self-monitoring
Rewards-tangible rewards from trainer or support group
Goal setting- realistic short term to long term goals
- Stimulus control-identify social and environmental cues that
- trigger undesired responses
- Food consumption behavior changes-eat more slowly, use smaller plates,
- do not skip meals, develop techniques over time that work
-
Kid program (basic)
# of act. sessions
intensity
intensity METS
examples
- 3
- mod, alt w/rest
- 3-4 METS
- 30 min
- Recess
-
Kid program (goal
)# of act. sessions
intensity
intensity METS
examples
- 3
- mod to vig, alt w/rest
- 6-8 METS
- 60 min
- circuit
-
systolic
- Pressure
- exerted against the arterial walls as blood is forcefully ejected during
- ventricle contraction (systole). Describes work of heart & indirect
- estimation of myocardial O2 uptake
- ·
- Highest in aorta & arteries; rapidly falls off w/in the venous
- circulation
- Normal is 100-139;
- w/aerobic exercise can increase to as much as
- 220-260
-
Diastolic
- Pressure
- exerted against arterial walls when NO blood is being forcefully ejected thru
- the vessels (diastole). Provides indication of peripheral resistance (vascular
- stiffness) tending to increase w/vasoconstriction
- and decrease w/vasodilatation
- Normal is 60-89; w/aerobic
- exercise it remains the same (or decreases slightly)
|
|
