wits study guide lectures Questions and Answers

Study Guide Lecture One 1.Explain the F.I.T.T. principle, & how it applies to training. - Answer- Frequency - how often you perform the exercise. musc repair from the tear down of the exercise intensity - the amount of effort work or energy that is needed to perform the exercise. Enough for results not to much for injury over training or burn out. Can be measured by VO2max ( the maximal capacity of an individual to transport oxygen in and out type - the type of exercise Cardiovadcular, muscle strength and myscular endurance (resistance training) or combo of both flexibilty and body composition time - how long an exercise session should last trainers use the principle to determine how they can get their client to achieve certain goals goals range from avoidance of diseases fitness elite athletic performance. 2.Describe the difference between training for health, fitness & performance. - Answer- training for fitness, performance, and avoidance of disease which can be placed into a category of low to high volume exercise to moderate to vigorous (hard) intensity exercise. o avoidance of disease (e.g lowering the risk of heart disease, type 2 diabetes) achieved with moderate intensity activity 30min per Day, 1 to 5 days per Week. o To achieve cardiorespiratory fitness (CRF), as well as the health benefits associated with moderate intensity physical vigorous intensity exercise strength and flexibility done 3 to 4 days. Wk -1, 30 to 45 min. Day-1, which is equivalent to jogging or running about 3 mi (4.8 km) 3 to 4 days. Wk -1. o those who want to be elite marathon runners must work at the extreme end of the intensity scale (very hard) for hours every day. 100 mi (170 km) per week (11), • bout 10 times what is needed to achieve a reasonable level of CRF. Image on pg 24 lab section hrr 40-59% fitness is 60-80% and performance is greater than 80% 3.Define positive & negative health. - Answer- positive health is associated wit a capacity to enjoy life and withstand challenges. negative health is associated with morbidity (incidence of disease) and early mortality. the ultimate goal is ultimate quality of life with high level of physical functionality and emotional and psychological well being 4.What are the physical activity guidelines for health, weight maintenance & weight loss? - Answer- 30 minutes daily to avoid disease 60 minutes daily to prevent weight gain 60-90 minutes daily to sustain weight loss (very hard) 5.Distinguish between moderate & vigorous intensity in terms of CRF. - Answer- vigorous intensity exercise to produce better results for reducing risk factors in most individuals vigorous exercise reduces diastolic blood pressure increase glucose control and you have hired her respiratory fitness values then moderate exercise vigorous exercise is not safe or appropriate for all clients. more is better 6.List the ACSM guidelines for muscular fitness. - Answer- Perform 8-10 exercises for the major muscle groups including legs hips back chest shoulders and arms. Use resistance that produces muscular fatigue after 8 to 12 reps Complete one to three sets of each exercise. Participate in resistance training activities at least two non-consecutive days per week for recovery time 7.Distinguish between functional performance & sports performance. - Answer- Functional performance are exercises like cardiorespiratory Fitness muscular strength and endurance flexibility body leanness and task specific needs. Sport performance are exercises for agility balance coordination power speed and reaction time 8.List the alterable & inalterable (also called modifiable & non-modifiable) risk factors for CVD. - Answer- ...biological factors are inalterable environmental and lifestyle behaviors are alterable 9.What are the BMI ranges for underweight, normal, overweight & obese? - Answer- Below 18.5 18.5-24.9 25.0-29.9 Above 30 10.What are the healthy & clinical values for normal & high blood pressure? - Answer- Normal blood pressure 120/80 Hypertensive 140/90 11.Explain the purpose of physician's consent, waiver of liability, incident report, HSQ & PAR-Q. - Answer- When you have determined that the client is at high risk of cardiovascular disease from answering questions from the screening questionnaire After the consent from the doctor the final steps to client sign a consent waiver form to protect yourself and the gym incident reports in case anyone gets happened you can provide a file where you explain everything that happened for protection Health screening questionnaire identify risk factors lifestyle behaviors exercise history and red flags that may require program modification or Physicians consent Physical activity Readiness questionnaire Clyde the less detailed screening and self-administered type of screening to determine if the patient needs modifications or a physician's consent 12.What are the ranges for healthy & high blood glucose? - Answer- They vary throughout the day. For someone without diabetes, a fasting blood sugar on awakening should be under 100 mg/dl. Before-meal normal sugars are 70-99 mg/dl. "Postprandial" sugars taken two hours after meals should be less than 140 mg/dl. 13.What are the ranges & values for LDL & HDL cholesterol? - Answer- If you have a total cholesterol greater than 200 milligrams per deciliter or low density lipoprotein is greater than 130 milligrams per deciliter or high density lipoprotein is less than 40 milligrams per deciliter or risk factors for cardiovascular 14.Define characteristics of high-risk exercise participants. - Answer- Men and women with known cardiovascular metabolic or pulmonary disease men and women with major signs and symptoms of cardiovascular metabolic or pulmonary disease Moderate risk are asymptomatic men and women with greater than 2 risk factors Low risk are asymptomatic men and women with less than 1 or equal to 1 risk Factor 15.Explain the categories of pre-activity screening in terms of the acronym "MR. PLEASE". - Answer- Medical history review Risk factor assessment and stratification ( determine if low or high risk patient ) Prescribe medications Level of physical activity (low physical activity need pa consent) Administration of fitness assessment and interpretation of results ( 3 minute step test) Setup of exercise prescription ( setup program ) Evaluation of progress (reassessment) 16.Explain the purpose of fitness assessments. - Answer- It assesses social components of fitness related to patients goals which are cardiovascular endurance muscular strength muscular endurance flexibility and body composition the assessment test can provide a baseline to evaluate progress 17.Identify major bones of the skeletal system, & classify them by shape. - Answer- There are long bones that are found in the limbs and digits There are short bones are tarsals and carpals in ankles and the wrist There are irregular bones what are the ischium which is the pelvis pubis of the pelvis vertebrae the sacrum There a special bones like the patella the sesamoid bone found in the joint (knee cap) 18.Name each synovial joint, & describe its movements. - Answer- Everybody socket which is mostly comprised of birthday and you have your hinge joint which is mostly comprised of minisci For joint movement their selection extension abduction adduction internal rotation external rotation supination pronation inversion e-version plantar flexion dorsiflexion 19.Explain muscle actions in terms of eccentric & concentric contraction, & static & dynamic action. - Answer- motor neuron stimulates muscl