HES 201 Final Exam

• If a client has a 1/1 leg raise, 1/1 shoulder mobility, and 2s on everything else what should we think?

  mobility
• If a client has a 3/3 leg raise, 3/3 shoulder mobility and 2's on everything else what should we think?

  motor control
• components of functional movement screen


  Active straight leg raise

  trunk stability push up

  shoulder mobility

  deep squat

  in line lunge

  hurdle step

  rotary stability
• acute training variables for flexibility training

  frequency- 2 days per week, everyday if static and passive.

  intensity- through range of motion to below pain threshold, moderate contraction of PNF-type

  time- 2min, no longer than 30s at a time. 15-30min per session

  type- end of ROM, one exercise per body part, PNF. 10-12 exercises
• Five I's of isolated stretching

  Identify- specific muscle to be stretched

  Isolate- use precise localized movements

  Intensify- the contractile effort

  Innervation- reciprocal innervation contracting of muscle which is neurologically encouraged to contract

  Inhibition- reciprocal inhibition reaction of muscle which is neurologically signalled to relax
• PNF types


  contract-relax- isometrically contracts muscle group, slow passive stretching of target muscle

  contract-relax agonist contract- isometrically contracts muscle group, passive stretching of target muscle, actively contracts opposing muscle group
• cardiorespiratory endurance


  ability to perform dynamic exercises involving large muscle groups at moderate to high intensity for prolonged periods
• cardiorespiratory FITT


  frequency- 150-300min per week, 3-5 days/week

  intensity- at least moderate-intensity physical acitivities

  type- endurance-type physical activities. cyclical in nature, movement related over and over again. large rhythmical movement.

  time- depends. minimum of 10min. 20-60min
• best internal measure of cardiorespiratory fitness

  metabolic cart
• moderate intensity exercise


  40-60% HRR, RPE of 12-13/20, %HRmax 64-76
• vigorous intensity exercise


  60-90% HRR, RPE of 14-17/20, %HRmax 77-95
• high intensity exercise


  HRR above 90%, RPE at 19-20/20
• what measure do we use in prescribing cardiorespiratory intensity

  heart rate reserve
• heart rate reserve calculation

  Max HR = 207- (0.7*age)

  HRR= [% exercise intensity x (HRmax-HRrest)] + HRrest
• intensity duration relationship


  as intensity increases duration decreases
• hierarchy of fat loss

  1. nutrition/caloric deficit

  2. activities that burn calories, promote muscle mass, and elevate metabolism- HI anaerobic IT, metabolic resistance training

  3. activities that burn calories and elevate metabolism- steady state HI aerobic training, HI aerobic IT

  4. activities that burn calories but don't maintain muscle or elevate metabolism- steady state low intensity
• what factors impact endurance performance

  fractional utilization %VO2max

  oxygen uptake kinetics

  maximal aerobic power/capacity

  efficiency/economy

  O2 deficit
• what factors impact maximal aerobic power/capacity

  central- cardiac output, blood volume

  peripheral- vascular function, capillarization, mitochondrial adaptations
• lactate threshold training model


  makes a mountain
• polarized training model


  looks like a boomerang, starts high does a dip goes up a bit
• power capacity relationship


  PCr has highest power shortest duration

  anaerobic glycolysis has moderate power and about 90s duration

  oxidative phosphorylation has lowest power but lasts forever
• HIIT


  exercise consisting of repeated bouts of high- intensity work performed above the lactate threshold or critical speed/power, interspersed by periods of low-intensity exercise or complete rest
• goals of using HIIT

  large muscular recruitment

  high ventilation rates

  maximal cardiac outputs

  enhanced VO2max
• physiological targets of HIIT

  aerobic

  anaerobic

  neuromuscular
• Type 1 HIIT- short interval

  higher aerobic

  low anaerobic

  low neuromuscular

  ex. short intervals- 10/20s, grass running, cycling, no sharp turns

  RPE 17-18, not sprint
• Type 2 HIIT- short interval

  higher aerobic

  low anaerobic

  higher neuromuscular

  ex. short intervals- 10/20s, sharp turns, low cadence, tray running
• Type 3 HIIT-short interval, long interval

  Higher aerobic

  higher anaerobic

  lower neuromusuclar

  ex. short intervals, longe intervals
• Type 4 HIIT- short interval, long interval


  High everything

  ex. short intervals, long intervals, RST (repeated sprint training)
• Type 5 HIIT


  low aerobic

  higher anaerobic

  higher neuromuscular

  ex. RST, SIT (sprint interval training)
• Type 6 HIIT


  high neuromuscular

  low others

  Response

  not technically hit

  ex. strength training, speed sessions, gym
• how long do you need to recover from HI training

  more than 48 hours
• how long do you need to recover from threshold intensity training

  24-48 hours
• how long do you need to recover from low intensity training

  less than 24 hours
• HIFT


  a training style that incorporates a variety of functional movements, performed at high-intensity, and designed to improve parameter of general physical fitness and performance

  20-40 minutes
• HIFT categories


  AMRAP- witting a given time frame as many reps as possible or number of reps in fastest time possible

  ASAP- get this prescription done as soon as possible. number of exercises, reps, series, load. 21-15-9

  EMOM- every minute on the minute
• Strength


  maximum force producing capability of a muscle in a single maximal voluntary contraction of either a concentric, eccentric, or isometric muscle action
• Things affecting ability to produce force

  length-tension relationship

  force-velocity relationship

  joint angle

  facilitation- stretch shortening cycle
• muscular endurance


  the ability to maintain a muscle contraction or continue repetitive muscle contractions for a prolonged period of time to a defined endpoint
• muscular power


  the maximum ability of the muscle or muscle groups to generate force as quickly as possible
• generating max voluntary muscle force

  must recruit all motor unites and fibres

  optimal cross bridge attachment and joint angle

  reduce neural-tension limting mechanisms

  pre-stretch or prior eccentric muscle contraction