Advanced Fitness Training: Cardiorespiratory and Resistance Training, Exams of Nursing

Download Advanced Fitness Training: Cardiorespiratory and Resistance Training and more Exams Nursing in PDF only on Docsity! CANFITPRO Theory Exam (Answered 100% Correctly) 1. Pre-contemplation - not ready - unaware of the need to change 2. Contemplation - Getting ready to change - Are now aware of advantages, but disadvantages keep them from action 3. Preparation - Ready -They take small steps to start - Usually by telling friends/family about the change they are about to make - Still have lingering doubts 4. Action - Actively making changes - However, not much time has passed so relapse can easily sneak up on them 5. Maintenance - Adherence to change; aprox. 6+ months What are the 5 stages of change? 1. Pre-contemplation - increase awareness of the importance of exercise and emphasize the benefits - discuss health risks - discuss myths and fears related to exercise 2. Contemplation -Make a list of advantages related to regular exercise - continue with education and discussion of benefits - provide clear and specific recommendations for an exercise program - identify social support - build client's self confidence 3. Preparation - evaluate support system and barriers - provide personalized exercise design - work on goal setting and action plan 4. Action - talk to client about self-monitoring - talk to client about self-reinforcement - enhance the clients self-efficacy - provide encouragement - prepare for relapse T - miniml challenge to balance, stability and coordination EX. walking, stationary bike, swim, water aerobic, fitness class Goals: improve health profile increase energy weight loss increase endurance ADLS easier Beginner FITT for Cardio Workrate being performed HRMax = 220-age Lower target HR= (220-age) x .55 Upper Target HR= (220-age) x .90 Beginner (non-exerciser, occational) = 55-64% Intermediate (recreational exerciser) = 65-74% Advanced (Commited exerciser or elite athlete) = 75-90% Influenced by: Clients experience Client's current fitness level Current fitness goal Clients goal for cardio respiratory training What effects cardio intensity? F- 3-5x/wk I- 65-74% (HR max), 50-85 (HRR) T-20-45min T- moderate challenge to balance, stability, and coordination EX. stair climber, treadmill, fitness classes, cycling classes, interval training, cross- training Goals: Improved health profile increase endurance improve overall fitness weight loss program variety Intermediate FITT for Cardio F- 3-5x/wk I- 75-90% (HR max), 50-85 (HRR) T- 20-60min T- complex movements that challenge multiple components to fitness EX. cross-training, interval training, advanced circuits, sport specific training Goals: - increase VO2 max -weight maitenance -program variety -sport training Advanced FITT for Cardio Delivery of Blood: Increase Stroke Volume - greater delivery of oxygen and nutrients Stronger heart muscle - increased blood delivery Increase in Red bloodcells - greater capacity for carrying oxygen throughout the body Systolic blood pressure When the heart contracts, peak pressure, and the top number represents what? When the heart relaxes, is at rest, the lowest pressure adn the bottom number. Remains unchanged with exercise. What is diastolic pressure? The volume of blood being ejected to the body by the L ventricle in one beat. SV will increase the client becomes more fit. What is stroke volume? Cardiac output Q= SV x HR The amount of blood ejected in one minute is known as? And represented by what equation? 5 L The typical adult will circulate how much blood in a minute? Moving air into lungs, occuring when pressure is below atmospheric pressure (inhaling) is Inspiration While expiration is air moving out of the lungs, occuring when lung pressure exceeds atmospheric pressure What is the difference between Inspiration and Expiration? Vassoconstriction Narrowing of the arteries, or blood flow redistributing away from the abdominal area is known as what? Vasodilation Widening of the arteries, or increasing blood flow to the working muscles is known as what? 10L/min, 45L/min-60L/min What is at rest ventilation? and what can it increase to? Program focus - Propper technique, correct exercise, core strength, muscular endurance Result - Musucular Endurance F- 2-3 workouts/wk I- less than 70% of 1RM T- reps: 12-15, sets: 1-3, rest: 30sec-1min T- simple movements with minimal challenge to balance, stability and coordination, involving fewer muscle groups Ex. weight machines, stability ball, simple body-weight exercises Routine: total body workout, blanced workout, basic circuits Beginner FITT for muscular capacity (resistance training) Program focus - Exercise variety, refining proper technique, learning new exercises, developing core strength, muscular endurance, muscular strength Result - strength and hypertrophy F- 3-4 workouts/wk I- 70-80% of 1 RM T- reps: 8-12 sets: 1-4 rest: 30sec-2min T- moderatly complex movements involving some challenge to stability, balance, coordination, and involving one + muscle groups Isotonic Concentric - muscle shortens Ex. lifting phase of a bicep curl Isotonic Ecentric - muscle lengthens Ex. lowering phase of BC Issometric Action - static contraction, no change in muscle length, muscle exerts force to counteract opposing force Ex. squat What are three types of muscle contractions? Myosin (thick) filaments pull on actin (thin) filaments during muscle contraction while the two groups of filaments stay the same length. What is the sliding filament theory? CNS (brain and spinal cord) PNS(all other nervers outside the spinal cord and brain) What are the types of nervous systems? Slow twitch fibres Something that has lots of mitochondria and capillaries for oxygen delivery, contracts slowly, produce smaller amounts of force, but are resistant to fatigue and also work aerobically are knowns as? Fast-twitch fibres Something that produces ATP at the fastest rate, contract quickly and produce a great deal of force, but fatigue easily, and work anaerobically are called? resting length, actin and myosin lie next to eachother A muscle can generate its greatest force when its at? size The force a muscle can generate is related to its? slower contraction Maximal force for concentric muscles is achieved when? faster contractions Eccentric force is greatest produced with? Agonist Muscles that assume responsibility for a movement are called? antagonist Muscles that oppose movement are called? synergist Secondary muscle involved in movement are called? Maximum amount of force a muscle or group can generate What is muscular strength? Muscular power: power = (force x distance) / time The explosive aspect of strength, the product of speed of movement and strength is known as? the ability of a muscle to exert force repeatedly over time Muscular endurance is? - reduce overuse injuries - complements maintaince of healthy body weight -makes everday activities easier - improves core strength and posture - prevents osteoperorsis - improves strength for cardiovascular exercise - improves sport performance - reduces loss of muscle mass due to inactivity and againt Resistance training can benefits clients by? 1. injury 2. dissatisfaction or lack of enjoyment 3. lack of results 4. loss of clients Improper program design can lead to? Mechanical - pain that is created by a mechanical action or motion and is the result of damage to the musculoskeletal system Sytemic - pain as a result of disease, infection or medical condition What are two types of pain? Skeleton Functions: 206 How many bones are in the body? Axial Skeleton - includes skull, spine, ribs and sternum - provides longitudinal axis of the the trunk - protects vital organs Appendicular Skeleton - includes the bones of the apendages (upper and lower limbs) shoulder and pelvis girdle - consists of 126 bones What two parts is the human skeleton divided into and explain each. Long Bones- levers for movement Short Bones - strength to joint with limited mobility Flat Bones - site for muscle attachment and organ protection Irregular Bones - organ protecting and body support List four classification of bones and their functions. Flexion, Extension and Hyperextension Abduction (protraction) and Adduction (retraction) Circumduction Elevation and Depression Medial and Lateral Rotation Supination and Pronation Inversion and Eversion Dorsiflexion and Plantar Flexion What are the types of movements? Fibrous Synovial Cartilaginous What are the different type of joints? Gliding Pivot Hinge - allows movement in 1 direction EX elbow/knee Condyloid - movement in 2 directions EX knuckles, wrist, ankle Saddle Ball and Socket - movement in 3 directions - shoulders and hip What are the types of synovial joints? Frontal Plane - side to side, divides anterior and posterior view - dominant plane for abduction and adduction Ex. lat arm raise Sagital Plane - front to back, divides right and left side of body - corresponds with flexion and extension Ex. squat Transerse Plane -twisting and rotating, divides superior and inferior parts of the body Ex. Russian twist What are the planes of movement? Elevation and Depression Abduction (protraction) and Adduction (retraction) Upward rotation and Downward rotation What movements does the shoulder girdle allow? Improves balance Removes barriers to speed and agility Reduces stiffness Increases efficiency in movement Improves ability to relax and recover from training Removes imbalances that restrict muscle contraction Reduces risk of injury What is the benefits of flexibility training? insufficient hydration immobility excessive fitness training daily emotional stress insufficient sleep inability to relax anxiety poor diet What are some circumstances that can limit mobility of fascia? tight musclesa and fascia poor posture restricted ROM restricted general mobility decreased strength decreased balance decreased speed what can these circumstances lead to? Myofascial sling the chain of interconnected fascial tissue that crosses multiple muscles and allows continuoous movement between multiple muscles is know as? 1. Superficial Front Line - runs from the toes, up the front of the leg, over the core, up the chest and neck - helps to maintain posture, and offers balance to superficial back line 2. Superficial Back Line - runs from the bottom of the foot up the calves and hamstrings, along the spinal muscles, up the back of the head and to the forehead. - tension in this line can cause locking in the knees or compression of the lumbar spine 3. Posterior Longitudinal Sling - runs from back of knee up the hamstring and along the muscles of the back to the base of skull. - activated during forward flexion, particularly through the trunk, assisting in bringing the trunk back to a neutral position - involved in actions such as kettle bell swing and top hald of dead lift 4. Lateral Line - runs from the bottom of the foot up the entire side of the body - provide stability to the pelvis and hips durings standing, walking, twisting 5.Lateral Sling - Runs up lateral thigh, across pelvis and into loweere back on contrilateral side - helps control sideways movement of the pelvis, especially in single leg activities. helps bring pelvis back to neutral position during movements suck as walking, running and rotation 6. Spiral Line -runs from the side of skull, down neck, under shoulder to the front of torso. From there it goes through the navel to the opposite side of hip down the lateral thigh, across shin, and under foot. - controls and stabalize rotational movements in the body, helping maintain balance in all planes 7.Deep Front Line - runs from the sole of the foot, along the inside of the leg, across anterior hip and up the ASIS and through thoracic cavity to the skull - deepest identified myofacial line, connect core stabalization to breath