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SES 490

At what rhythm is the YMCA bench test set at? 60 bpm
What weight do women lift for the YMCA bench test? 35 lbs
What weight do men lift for the YMCA bench test? 80 lbs
What do you do for the YCMA bench test for a client with low back pain? put feet up on bench
Which exercises are usually performed for a 1RM? Bench press and leg press
What do you do for a warm up for the 1 RM? 40-60% of estimated 1 RM for about five to ten reps
What should the metronome be set to for the crunch test? 50 bpm
When should you stop the push up test? Go until they can’t go any further
When should you stop the crunch test? After 25 reps
When should you stop the YMCA bench test? Go until they can’t go any further
What are the reps per minute for the YMCA bench test? 30 rpm
What are the reps per minute for the Crunch test? 25 rpm
How long should you rest between tries on the 1 RM? 3-5 min
What are four ways to measure HR? ausculation, palpation, ECG, and HR monitor
What causes HR to fluctuate? Temperature, anxiety, exercise, stress, eating, smoking, coffee, time of day, and body position
What are the ranges for Bradycaria, normal, and tachycardia? <60 bpm Brachycardia, 60-100 bpm Normal, and > 100 Tachycardia
What is the relationship between HR and exercise intensity? Linear increase in HR with increase in intensity
What are some sources of BP measurement error? Inaccurate sphygomanometer, improper cuff size, cuff not centered, arm unsupported, poor auditory acuity, improper inflation/deflation, improper stethoscope placement, inexperience, background noise
When should you stop an exercise test in reference to BP? If there is a drop in SBP or failure of SBP to increase with exercise, and if DBP increases greater than 15 mmHg from baseline
What is a hypertensive response of BP with exercise? SBP >250 mmHg, DBP>115 (or increase >15mmHg)
What is a hypotensive response of BP with exercise? SBP falls more than 20 mmHg or does not rise with increased intensity
What can very high SBP cause? > 300 mmHg can tear the lining of the artery wall
Metabolic Syndrome definition? A cluster of metabolic abnormalities that, together, determine risk for cardiovascular disease
What are the criteria for metabolic syndrome? any 3 of the following 5 abnormalities
What are the five abnormalities that make up the metabolic syndrome? Abdominal obesity, elevated triglycerides, reduced HDL’s, elevated BP, and elevated fasting glucose.
What is the highest rate of oxygen consumption? VO2 peak
What is the plateau in VO2 despite increase in exercise intensity? VO2 max
Why choose peak over max? The metabolic cart is time consuming difficult, and costly
Why choose peak over submax? Accuracy and ECG abnormalities appear after reaching > 85% of HR max
What are the seven types of tests to estimate VO2? Max treadmill, cycle ergometer, bench stepping, and submax treadmill, cycle ergometer, bench stepping, and field tests
What are the benefits of Field tests? Inexpensive, less time consuming, and can be used with large groups
What are the shortcomings of field tests? Cannot be used to detect CHD due to lack of HR, ECG, and BP monitoring, not well respected in research setting, and less accurate
What are the assumptions of the submax tests? Steady state HR at each intensity, linear relationship between HR, O2 uptake and intensity, mechanical efficiency is consistent for all, and Max HR is similar for given age (220-age)
What is the lactate threshold? The exercise intensity at which lactic acid starts to accumulate in the blood stream
What is lactic acid? The byproduct of glycolysis
What increases with training? Increase # of lactate transport protein, increase buffering ability, increase ability to use FFA for energy, and increase tolerance to complete the work
Lactate at rest: 1-2 mmol/L
Lactate threshold values? 1-4 mmol/L
VO2 max lactate values > 8 mmol/L
What does lactate cause? (8) Produce more ATP, damage muscle cell membranes, inhibits phosphofructokensis, displaced Ca from troponin, inhibits oxygen binding Hb, stimulates pain receptors throughout body, inhibits hormone sensitive lipase, and nausea & disorientation
How long does active recovery take? 30 sec to 2 min
Created by: Kayerenee
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