SES 490
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| At what rhythm is the YMCA bench test set at? | 60 bpm
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| What weight do women lift for the YMCA bench test? | 35 lbs
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| What weight do men lift for the YMCA bench test? | 80 lbs
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| What do you do for the YCMA bench test for a client with low back pain? | put feet up on bench
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| Which exercises are usually performed for a 1RM? | Bench press and leg press
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| What do you do for a warm up for the 1 RM? | 40-60% of estimated 1 RM for about five to ten reps
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| What should the metronome be set to for the crunch test? | 50 bpm
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| When should you stop the push up test? | Go until they can’t go any further
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| When should you stop the crunch test? | After 25 reps
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| When should you stop the YMCA bench test? | Go until they can’t go any further
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| What are the reps per minute for the YMCA bench test? | 30 rpm
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| What are the reps per minute for the Crunch test? | 25 rpm
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| How long should you rest between tries on the 1 RM? | 3-5 min
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| What are four ways to measure HR? | ausculation, palpation, ECG, and HR monitor
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| What causes HR to fluctuate? | Temperature, anxiety, exercise, stress, eating, smoking, coffee, time of day, and body position
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| What are the ranges for Bradycaria, normal, and tachycardia? | <60 bpm Brachycardia, 60-100 bpm Normal, and > 100 Tachycardia
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| What is the relationship between HR and exercise intensity? | Linear increase in HR with increase in intensity
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| 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
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| 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
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| What is a hypertensive response of BP with exercise? | SBP >250 mmHg, DBP>115 (or increase >15mmHg)
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| What is a hypotensive response of BP with exercise? | SBP falls more than 20 mmHg or does not rise with increased intensity
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| What can very high SBP cause? | > 300 mmHg can tear the lining of the artery wall
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| Metabolic Syndrome definition? | A cluster of metabolic abnormalities that, together, determine risk for cardiovascular disease
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| What are the criteria for metabolic syndrome? | any 3 of the following 5 abnormalities
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| What are the five abnormalities that make up the metabolic syndrome? | Abdominal obesity, elevated triglycerides, reduced HDL’s, elevated BP, and elevated fasting glucose.
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| What is the highest rate of oxygen consumption? | VO2 peak
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| What is the plateau in VO2 despite increase in exercise intensity? | VO2 max
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| Why choose peak over max? | The metabolic cart is time consuming difficult, and costly
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| Why choose peak over submax? | Accuracy and ECG abnormalities appear after reaching > 85% of HR max
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| 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
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| What are the benefits of Field tests? | Inexpensive, less time consuming, and can be used with large groups
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| 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
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| 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)
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| What is the lactate threshold? | The exercise intensity at which lactic acid starts to accumulate in the blood stream
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| What is lactic acid? | The byproduct of glycolysis
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| 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
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| Lactate at rest: | 1-2 mmol/L
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| Lactate threshold values? | 1-4 mmol/L
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| VO2 max lactate values | > 8 mmol/L
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| 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
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| How long does active recovery take? | 30 sec to 2 min
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