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ACSM EP-C Review Set 2

Terms in this set (88)

3.5
1 MET = ____ ml/kg/min
5
1 L O2 = ____ kcal
2.2
1 kg = ____ lbs
2.54
1 inch = _____ cm
26.8
1 mph = _____ m/min
0.16 W
1 kg*m/min = _____ W (power)
6.12
1 W = ______ kg*m/min
3500
1 lb fat = _____ kcal
Warm-up, aerobic, cool-down, muscular, flexibility
put the following in order: flexibility, warm-up, muscular, aerobic, cool-down
don't eat 3 hours before test, be well hydrated, no alcohol/caffeine/smoking, get sleep, wear comfortable clothing
recommendations prior to exercise testing
resting measurements, body comp, cardiovascular fitness, muscular fitness, flexibility testing
put the following tests in the order they should be tested: flexibility testing, body comp, muscular fitness, cardiovascular fitness, resting measurements
decreases, raises, pliable
Warming up is important because it __________ risk of injury because it ________ core temperature and allows for connective tissue to become more _________
heart attack
Cooling down is important because it reduces the risk of ________ _________
slow, decreases, removes, muscle pump advantage, increasing
Cooling down _____ly __________ HR and _______ toxins (lactic acid) from the muscles by maintaining __________ _________ ____________ and ___________ venous return
5
resting cardiac output is ___ L/min
5-6x
resting cardiac output can increase ______ during exercise
50-65%
normal cardiac ejection fraction
overload, specificity, variety, individuality, consistency, recovery, and reversibility
what are 7 principles of training
overload
must present a demand on the body for more than it is used to in order to improve
progression
the body adapts, so must further the level of difficulty or overload
specificity
overloads must be specific to what person wants to improve
variety
prevents boredom and overuse injury
individuality
genetics is a major determinant of fiber type, some have more strength/enduruance
consistency
doing the right things over and over again; staying on track
recovery
necessary for growth and improvement (sleep, nutrition)
reversibility
if you don't maintain it or use it, you lose it
intensity
what is the most important variable in maintaining gains
Specific, Measurable, Attainable, Realistic, Timely
What does SMART stand for in terms of goal setting
Kyphosis
increased curvature of upper spine
lordosis
increased curvature of lower spine (pregnant women)
scoliosis
lateral curvature of spine/twisting of vertebrae (common in young women)
Q-angle
anterior knee pain is often a result of increased __-______, which can pull patella laterally (often experienced in women as hips widen)
vastus medialis
by strengthening what muscle can help decrease anterior knee pain
mid-way on back of arm
skinfold placement for tricep
mid-way btn nipple and armpit on pec muslce
skinfold placement for chest
bottom tip of scapular
skinfold placement for subscapular
angular fold above iliac crest
skinfold placement for suprailiac
2 cm to the right of belly button
skinfold placement for abdominal
mid-way btn crease and knee
skinfold placement for thigh
4 sec
how long should the calipers pinch the skin before measuring
no
once the calipers are in place can you remove your off-hand
no
is it alright to do all of one site, then move on to the next site
amount of fat mass for entire body
what does %fat represent
20% in men and 30% in women
what are the % body fat cut-offs for obesity in men and women
(1-fat mass)/1 * 100
equation for calculating fat-free mass when fat-mass is known
smallest circumference
where do you measure abdominal circumference
largest circumference (buttocks)
where do you measure hip circumference
waist circumference/(hip circumference)^2
equation for waist to hip ratio
cardiovascular, diabetes, COPD
Name 3 common diseases associated with high waist to hip ratios
0.95
a waist to hip ratio of greater than ______ classifies men as obese
0.86
a waist to hip ratio of greater than _______ classifies women as obese
<18.5
what is classified as underweight according to BMI
18.5-24.9
what is classified as normal weight according to BMI
25.0-29.9
what is classified as overweight according to BMI
30.0-34.9
what is classified as obese class I
35.0-39.9
what is classified as obese class II
>40.0
what is classified as obese class III
doesn't account for high lean body mass
why is BMI a poor indicator for active people
cardiovascular endurance, flexibility, muscle strength, muscle endurance, body composition
what are the five components of physical fitness
age, gender, family history
what are the 3 non-modifiable risk factors for heart disease
smoking, dyslipidemia, hypertension, sedentary lifestyle, obesity, diabetes
what are the 7 modifiable risk factors for heart disease
familial
another name for genetic
waist circumference (>40in men; >35in women)
high triglycerides (>150 mg/dL)
low HDL (<40mg/dL men, <50mg/dL women)
hypertension (>130 mmHg systolic, >85 mmHg diastolic)
fasting glucose (>100mg/dL)
3 or more of the 5 risk factors = Metabolic Syndrome
platelet inhibitor
aspirin
platelet inhibitor
Coumadin
platelet inhibitor
plavix
B-blocker
lowers BP, check ventricular arrhythmias, reduce myocardial O2 demand
Ca++ channel blockers
reduce HR, lower exercise BP
Nitrates
reduce O2 demands
ACE inhibitors
reduce vascular resistance, vasodilators
digitalis
enhance cardiac contractility
diuretics
mild BP reduction, reduces fluid
statins
pravachol
statin
zocor
statin
crestor
statin
lipitor
statins
lower LDL, raise HDL
<200 mg/dL
Desirable total cholesterol levels
201-239 mg/dL
Borderline-high cholesterol levels
> or = 240 mg/dL
High (hypercholesterolemia) cholesterol levels
tachycardia
fast resting HR (>100bpm)
bradycardia
slow HR (<60bpm)
arrhythmia
irregular heart beat
sinus rhythm
normal heart beat
atrial fibrillation
lack of P wave; heart beats occur at different intervals
PVC
heartbeat initiated by ventricles rather than SA node; "skipped" beat
ectopic focus
abnormal SA node causes this to control contraction rate
dyslipidemia
bad lipid profile
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