Term
| define diabetes mellitus. |
|
Definition
| a syndrom characterized by hyperglycemia resulting from impaired insulin secretion and/or effectiveness |
|
|
Term
| type 1 diabetes is characterized by what? |
|
Definition
|
|
Term
| type 2 diabetes is characterized by what? |
|
Definition
|
|
Term
| T/F type 1 diabetes is mostly genetic. |
|
Definition
|
|
Term
|
Definition
| an autoimmune disease affecting the beta cells of the islets of Langerhans in which the body does not produce insulin |
|
|
Term
| where does type 1 diabetes most often occur? |
|
Definition
| children and young adults |
|
|
Term
| T/F type 2 diabetes only accounts for 5-10% of all diabetes, where type 1 accounts for the other 90-95%. |
|
Definition
false
switch type 1 = 5-10% |
|
|
Term
| what is the treatment for type 1 diabetes? |
|
Definition
|
|
Term
|
Definition
| a metabolic disorder in which the body cannot properly make enough or properly use insulin |
|
|
Term
| what is another name for type 2 diabetes? |
|
Definition
non-inulin dependent diabetes
adult onset diabetes |
|
|
Term
| what percent of American have some sort of pre-diabetic problem? |
|
Definition
|
|
Term
| T/F diabetes is not preventable. |
|
Definition
false
mostly preventable with lifestyle change |
|
|
Term
| T/F diabetes is not preventable. |
|
Definition
false
mostly preventable with lifestyle change |
|
|
Term
| what is the timeline for diabetes? |
|
Definition
1)insulin resistance
2)hyperinsulinemia
3)compensated insulin resistance
4)beta-cell decompensation
5)impaired glucose tolerance
6)beta-cell failure
7)type 2 diabetes |
|
|
Term
| why should you test insulin levels and not glucose levels? |
|
Definition
| because by the time glucose levels are high, insulin has been over produced for years now |
|
|
Term
| what are the risk factors of type 2 diabetes? |
|
Definition
1)previously IGF or IGT
2)family history
3)overweight (BMI >25)
4)age (>45)
5)hypertension and/or dislipidemia
6)previous gestational diabetes
7)giving birth to a baby more than 9 lbs
8)ethnicity |
|
|
Term
| T/F the more abdominal fat, the less sensitive insulin is. |
|
Definition
|
|
Term
what is the diagnostic criteria for
confirmed fasting glucose?
confirmed blood glucose in response to an oral glucose tolerance test?
confirmed non-fasting glucose test with symptoms of diabetes? |
|
Definition
confirmed fasting glucose: > 126 mg/dL
confirmed blood glucose in response to an oral glucose tolerance test: >200 mg/dL
confirmed non-fasting glucose test with symptoms of diabetes: >200 mg/dL |
|
|
Term
| what is impaired glucose tolerance (IGT) defined as? |
|
Definition
| 140-199 mg/dL in response to an oral glucose tolerance test |
|
|
Term
| what is impaired fasting glucose (IFG) defined as? |
|
Definition
| fasting blood glucose of 100-125 mg/dL |
|
|
Term
| IGT and IFG are major risk factors for___? |
|
Definition
|
|
Term
| diabetes is the leading cause of ____ in people ages 20-74, ___, ____. |
|
Definition
blindness
end-stage renal disease
non-traumatic lower limb amputations |
|
|
Term
| diabetes causes what to things to occur in the eyes? |
|
Definition
degrading of the retina (proliferative retinopathy)
blood vessels leak in the eyes (diabetic macular edema) |
|
|
Term
| why has the number of lower limb amputations gone down in recent years? |
|
Definition
| because the treatment for diabetes has gotten better not because there are less people with diabetes |
|
|
Term
| explain diabetic neuropathy. |
|
Definition
| loss of nerve function (especially in the feet) that can lead to ulceration or amputation |
|
|
Term
| what are the risk factors of diabetic neuropathy? |
|
Definition
high fasting blood glucose
number of years of being a diabetic
age
height (longer nerves appear to be more susceptible |
|
|
Term
| at least ____ of direct medical cost of diabetes is due to cardiovascular complications. |
|
Definition
|
|
Term
| T/F diabetics are 2-4 times more likely to suffer MI or stroke. |
|
Definition
|
|
Term
| men are __ more likely and women __ time more likely to suffer MI or stroke if they have diabetes. |
|
Definition
|
|
Term
| post MI, diabetics are ___ times more likely to die and have a __% greater mortality after 6 years. |
|
Definition
|
|
Term
| T/F if you just controlled your blood sugar and didn't exercise you could increase your longevity. |
|
Definition
false
if that is all you did you would die just as quickly |
|
|
Term
| what is considered normal, abnormal, and diabetic when looking at percentage of HbA1c (glycocylated hemoglobin)? |
|
Definition
normal:<5%
abnormal: >5.5%
diabetes: >6% |
|
|
Term
| what are the recommended goals for preprandial plasma glucose for glycemic control in adults? |
|
Definition
|
|
Term
| what are the recommended goals for peak post-prandial glucose? |
|
Definition
|
|
Term
| what are the recommended goals for bedtime plasma glucose? |
|
Definition
|
|
Term
| T/F post-prandial glucose predicted overall glycemic control better than fasting glucose but was not seen as an independent risk factor for MI in patients with type 2 diabetes. |
|
Definition
false
was seen as an independent risk factor |
|
|
Term
| in non-diabetic individuals, blood glucose peaks ___ minutes after the start of a meal. |
|
Definition
|
|
Term
| T/F management of hypertension is important for someone with diabetes. |
|
Definition
|
|
Term
| T/F there is a large correlation to the CAD risk factors and their prevalence in people with type 2 diabetes. |
|
Definition
|
|
Term
| what is the triad of dyslipidemia? |
|
Definition
1) elevated total TG
2) reduced HDL-C
3) elevated small, dense LDL-C |
|
|
Term
| what are the benefits of exercise in someone with diabetes? |
|
Definition
increased insulin sensitivity
improved fitness
reduce weight
better lipid profile
decrease hypertension |
|
|
Term
| T/F it is ok to work out on the day of a blood sugar test. |
|
Definition
|
|
Term
| T/F the option to take drugs is less expensive to treat diabetes opposed to a modest lifestyle change. |
|
Definition
|
|
Term
| approximately __% of patients with diabetes taking statins are off their drug at 1 year, and that percent increases to ___% at 2 years. |
|
Definition
|
|
Term
| what is the pharmacological treatment for type 1 diabetes? |
|
Definition
| regular insulin injections that is coordinated with diet and exercise |
|
|
Term
| what is the pharmacological treatment for type 2 diabetes? |
|
Definition
| oral hypoglycemic agents that increase insulin sensitivity, reduce insulin insufficiency, inhibit hepatic glucose production, and inhibit glucose absorption |
|
|
Term
| what are the complications with drugs that treat type 2 diabetes? |
|
Definition
produces weight gain
causes liver damage
MI |
|
|
Term
what are the pre-exericse levels of blood glucose, what should be done if:
less than 100 mg/dL?
greater than or equal to 300 mg/dL? |
|
Definition
should consume 20-30 grams of CHO
exercise is contradicted unless under medical supervision |
|
|
Term
| T/F you should increase CHO intake by 10-15 grams per 30 minutes of exercise during prolonged exercise. |
|
Definition
|
|
Term
| if you are injecting insulin what is important to not do before exercise? |
|
Definition
| do not inject into the muscle being worked |
|
|
Term
| T/F exercise should be avoided during periods of peak insulin activity. |
|
Definition
|
|
Term
| what are the general guild lines for insulin injection prior to exercise? |
|
Definition
delay at least 40 minutes for short acting insulin
delay 2.5 hours after intermediate acting insulin |
|
|
Term
| what are the signs/symptoms of hypoglycemia? |
|
Definition
anxiety/irritability
extreme hunger
confusion
double vision
sweating, palpations
pale, moist skin
loss of coordination |
|
|
Term
| what are the signs/symptoms of hyperglycemia? |
|
Definition
increased thirst
dry mouth
abdominal pain
acetone breath
nausea
red, dry skin
weak, rapid pulse |
|
|
Term
| what are some exercise precautions for someone with diabetes? |
|
Definition
1)exercise with a partner
2)make sure CHO is available
3)drink plenty of water
4)use caution when exercising in heat
5)use proper footwear and monitor feet for injury
6)beta-blockers can mask the symptoms of hypoglycemia
7)weight training or high impact activities should be avoided in cases of retinopathy
8)exercise in the evening should be discouraged |
|
|
Term
| should someone with diabetes perform weight training? |
|
Definition
| yes can and should do both at least 3 times per week |
|
|
Term
| what is the prophylactic diabetic foot care? |
|
Definition
always wear shoes
buy leather shoes
inspect feet morning and evening
get regular foot care with health care provider
avoid hot water or surfaces
extra depth soles may be needed |
|
|
Term
| what is the general exercise Rx for someone with diabetes? |
|
Definition
should continue a program of weight control and include 150 min of mod-vig exercise per week or 90 min of vigorous aerobic exercise
can also do weight training three times per week |
|
|
Term
| for weight training and diabetes what is the set and reps recommended? |
|
Definition
| should progress to 3 sets of 8-10 reps at a weight that cannot be lifted more than 8 to 10 times |
|
|
Term
| T/F 30% of children are overweight or obese. |
|
Definition
|
|
Term
| what are some common causes of weight gain? |
|
Definition
eating large portions
constant snacking
eating fried foods
eating junk food
using food as a reward
eating in front of the TV
lack of regular physical activity |
|
|
Term
| obesity drives what other complications? |
|
Definition
diabets
CVD
metabolic syndrome |
|
|
Term
| what are the health risks associated with abdominal obesity? |
|
Definition
glucose intolerance and insulin resistance
non-insulin dependent diabetes
impaired fibrinolysis and increase coagulation
dyslipidemia
hypertension
macrovascular disease |
|
|
Term
| T/F small body weight and fat losses may produces dramatic improvements in risk factors. |
|
Definition
|
|
Term
| what should the emphasis of obesity be on? |
|
Definition
| cardiovascular risk factors |
|
|
Term
| what is seen across the board with diet plans? |
|
Definition
| they all do really well ing the beginning and lose a lot of weight but then a year into the diet they are back to where they were |
|
|
Term
| when focusing on metabolic health where is the major focused placed? |
|
Definition
| improving chronic disease risk profile |
|
|
Term
| you should begin with small, gradual weight loss of ___ pounds per week with an initial goal of losing ___% of initial body weight. |
|
Definition
|
|
Term
| T/F there is an increased push for surgery for weight loss |
|
Definition
|
|
Term
| T/F there is a focus on maintaining weight loss for at least 4 months before attempting to further weight loss |
|
Definition
|
|
Term
| what are the benefits of weight loss? |
|
Definition
improved CAD risk profile
decrease in severity of sleep apnea
reduced symptoms of degenerative joint disease
improved gynecological conditions |
|
|
Term
| with weight loss comes an improved CAD risk profile, which included? |
|
Definition
increased fibrinolysis
decreased platelet aggregation
reduction of BP in those with high BP
improvement of cholesterol profile
improvements in glucose/insulin metabolism |
|
|
Term
| T/F keytones suppress appetite. |
|
Definition
|
|
Term
| what are some strategies for weight loss? |
|
Definition
combination of diet and exercise is best
daily exercise is recommended |
|
|
Term
| an exercise program for weight loss should emphasize? |
|
Definition
| low impact, low intensity activities of insufficient duration to durn 400 calories |
|
|
Term
| how many calories should you burn each week? |
|
Definition
|
|
Term
| when you exercise with no diet modification there is minimal weight loss; however, why is exercise important? |
|
Definition
| it is important in keeping the weight off long term |
|
|
Term
| T/F achieving additional weight loss over diet alone by adding exercise may require more than 400 calories per day. |
|
Definition
true
but also probably more like 600 calories for women |
|
|
Term
| in a study where men and women exercised with a heart rate monitor, why did men burn more calories? |
|
Definition
| they will have a higher VO2max even though you are working at the same % intensity, the men are still working harder because in this case size matters |
|
|
Term
| in order to maintain substantial weight loss, you must burn 2500-2800 calories per week, this translates to what in duration and intensity? |
|
Definition
| 60-90 minutes of moderate intensity activity each day, with more required to maintain greater weight loss |
|
|
Term
debunk this common weight loss myth.
exercise, either alone or in combination with a diet, produced significant weight loss. |
|
Definition
you must pair exercise with diet modification in order to see results in weight loss
in the absence of caloric restriction, intake increases to compensate for calories expended
moderate exercise produces minimal NET caloric expenditure |
|
|
Term
debunk this common weight loss myth.
strength training causes the resting metabolic rate to remain elevated for a long time, this burning more calories. |
|
Definition
increases in RMR require significant gain in muscle mass
and
weight management is much more dependent on calories burned in physical activity rather than RMR |
|
|
Term
| T/F weight training is recommended as the primary form of exercise to promote or enhance weight loss. |
|
Definition
|
|
Term
| why is weight training good for weight loss? |
|
Definition
| because it may be helpful in maintaining fat-free mass during weight loss intervention as well as improvements in insulin sensitivity and blood glucose |
|
|
Term
debunk this common weight loss myth:
exercise counters the diet-induced decrease in RMR. |
|
Definition
| your metabolic rate will decrease, strength training can help maintain muscle mass but not reverse the drop in metabolic rate |
|
|
Term
debunk this common weight loss myth:
moderate intensity exercise is better for weight loss because it burns more fat. |
|
Definition
| its all about the calories, high intensity exercise ultimately will burn more calories even though you are primarily burning carbs, but this is better for weight loss |
|
|
Term
| when it comes to diet, what are some strategies for weight loss? |
|
Definition
1)provide negative caloric balance of not more than 500-1000 calories per day
2)total caloric intake not less than 1200 calories
3)provide proper balance of fats, carbs, and protein
4)must be acceptable/palatable to dieter
5)reducing caloric and fat intake has a much greater potential to produce negative energy balance than exercise alone
6)weight loss by caloric restriction has generally been unsuccessful for long term weight loss
7)exercise may play an important roll in long-term maintenance of weight loss |
|
|
Term
| explain weight loos in high protein diets. |
|
Definition
early weight loss is due to water loss
studies have shown that high protein diets produce more weight loss when compared to low fat high carb diets (differences disappear after one year)
improvement in cholesterol were as good or better than low fat, high carb |
|
|
Term
| T/F the drop out rate for high protein diets is less than other diets. |
|
Definition
|
|
Term
| T/F reliance on keytone energies restricts exercise performance. |
|
Definition
|
|
Term
| what is a side effect of high protein diets? |
|
Definition
|
|
Term
|
Definition
|
|
Term
| ketosis causes what in the body? |
|
Definition
|
|
Term
| T/F there is litter or no evidence that simply adhering to the glycemic index, by itself, produces weight loss. |
|
Definition
|
|
Term
| T/F behavior modification techniques have been shown to significantly improve success rates with dieting. |
|
Definition
|
|
Term
| in behavior therapy to improve health and increase weight loss seeks to improve what? |
|
Definition
self-monitoring
stress management
stimulus control
problem solving
contingency management
cognitive restructuring
social support |
|
|
Term
| when self-monitoring what should you keep track of? |
|
Definition
amount and types of food eaten
frequency, intensity, and type of physical activity
time, place, and feelings |
|
|
Term
| what are ways that can defuse situations that can lead to over eating? |
|
Definition
coping strategies
meditation
relaxation techniques |
|
|
Term
| list the self-correction of problem ares related to eating and physical activity. |
|
Definition
identify weight-realted problems
brainstorm solutions
plan and implement healthier alternatives
evaluate outcomes
encourage patient reevaluation of "setbacks" |
|
|
Term
| what are some behavior change techniques that are helpful with weight loss? |
|
Definition
learn to shop for healthy foods
keep high-calorie foods out of the home
limit the times and places of eating |
|
|
Term
| using rewards for specific actions is an example of what? |
|
Definition
|
|
Term
| what is an example of cognitive restructuring? |
|
Definition
instead of: "I blew my diet this morning by eating a donut"
use: "well, i ate the donut, but i can still eat in a healthy manner the rest of the day" |
|
|
Term
| where can you receive social support? |
|
Definition
|
|
Term
| what are the seven habits of successful losers? |
|
Definition
1)expect failure but keep trying
2)eat a low-fat, high carb diet
3)eat five small meals over the course of the day
4)don't deny yourself but eat in moderation
5)weigh yourself ofter
6)exercise at least an hour a day
7)add little bits of activate to your daily routine |
|
|
Term
| what ultimately causes obesity? |
|
Definition
| a cumulative positive energy balance |
|
|
Term
| what are the two key components of a weight loss program? |
|
Definition
increasing physical activity
reducing caloric and fat intake |
|
|
Term
| what should be the major focus of any obesity treatment? |
|
Definition
| improving metabolic health/fitness |
|
|
Term
| what are the different modes of strength training? (Hint: 6) |
|
Definition
isotonic
isometric
isokinetic
circuit training
plyometrics
"functional" training |
|
|
Term
| what are the benefits of using free weights as a form of isotonic training? |
|
Definition
cheap
versatile-one side fits all |
|
|
Term
| what is required of isotonic training with free weights to maximize results and prevent injury? |
|
Definition
|
|
Term
| free weights recruit what muscle groups? |
|
Definition
|
|
Term
| what is the advantage/disadvantage of machines for isotonic training? |
|
Definition
expensive
isolates muscle group being worked
promotes good form
safer |
|
|
Term
| T/F isotonic training with machines attempt to maximize intensity by attempting to match the strength curve. |
|
Definition
|
|
Term
| where is force production greatest in the movement of the muscle? why? |
|
Definition
| midrange because there are more cross bridges meaning more force production |
|
|
Term
who popularized isometric training?
where does it increase strength?
what are the advantages?
when would it be contradicted? |
|
Definition
charles atlas
only increases strength at the joint angle trained
cheap and easy
contradicted if you have a heart condition |
|
|
Term
| what are some examples of isokinetic training? |
|
Definition
| cybex, kinkom, biodex and hydraulic systems |
|
|
Term
define isokinetic training.
what is the disadvantage? |
|
Definition
contractions are performed at a fixed speed to maximize resistance throughout the range of motion
expensive and some lifts cannot be performed |
|
|
Term
| T/F isokinetic training at higher speeds supposedly recreates speed of movement in sports activities. |
|
Definition
| true, but for example a baseball pitchers arm moves at 6000degrees per second |
|
|
Term
| explain circuit training. |
|
Definition
person moves from exercise station to exercise station
combines aerobic and strength training
potential for modest increases in aerobic power |
|
|
Term
| what is the main advantage of circuit training? |
|
Definition
it is very versatile to help reduce boredom
the number of stations, type of exercise, rest periods can be varied to fit individual training goals |
|
|
Term
what are the ACSM guidelines for strength training?
sets?
reps?
days? |
|
Definition
two to four sets for each of the 8-10 major muscle groups
8-12 reps per set
2-3 days a week |
|
|
Term
| how is intensity expressed in strength training? |
|
Definition
|
|
Term
| how do you determine strength training volume? |
|
Definition
| number of reps times weight lifted each rep |
|
|
Term
| what are the components of a strength training program? |
|
Definition
intensity
volume
frequency
velocity
progression
order of exercise
rest periods |
|
|
Term
| how can you alter the strength training volume? |
|
Definition
| changing the number of exercise per muscle group, number of reps, or number of sets |
|
|
Term
|
Definition
| a collection of repetitions performed consecutively |
|
|
Term
| T/F in novice strength training single set vs multiple set routines may produce similar strength gains for up to 3 months. |
|
Definition
|
|
Term
| in regards to set, what is recommended for continues progression? |
|
Definition
| multiple sets with periodization |
|
|
Term
| T/F all exercise can be performed with the same number of sets or volume. |
|
Definition
false
not all one size fits all |
|
|
Term
how man reps are recommended for
strength?
power?
hypertrophy?
muscular endurance? |
|
Definition
strength: 3-6
power: 1-2 or 3-4
hypertrophy:8-12
muscular endurance: 12-20 |
|
|
Term
training at ____% 1-RM increases strength in untrained individuals.
what percent should intermediate lifters work at? experienced? |
|
Definition
|
|
Term
| what percent should large muscle groups be increased? small muscle groups? |
|
Definition
|
|
Term
| T/F it has been shown that optimal force development during resistance training is specific to the speed at which training has occurred. |
|
Definition
|
|
Term
| what are the isotonic training velocities? |
|
Definition
very slow: 10 sec concentric/5 sec eccentric
slow: 2 sec concentric/ 4 sec eccentric
moderate: 1-2 sec concentri/eccentric
fast:<1 sec concentric/ 1 sec eccentric |
|
|
Term
what lifts specifically have to done as fast as possible?
explain intent of speed. |
|
Definition
olympics lifts
intent of speed it just as important as being fast, the faster or more intended the quickness the better the adaptations |
|
|
Term
| what does isotonic training at very slow velocities cause a need for? |
|
Definition
| a significant reduction in load and produces lower strength gains |
|
|
Term
| who does isotonic training at moderate and fast velocities benefit more? |
|
Definition
|
|
Term
| in terms of velocity, what is recommended for experienced lifters? |
|
Definition
| a continuum including all speeds |
|
|
Term
| T/F shortening or lengthening the rest period between sets can increase or decrease the intensity of the workout. |
|
Definition
|
|
Term
what is a general rule for rest periods?
what is recommended for:
strength?
hypertrophy?
endurance? |
|
Definition
the heavier the weight lifted, the longer the rest period
strength: 2-4 minutes
hypertrophy: 1-2 minutes
endurance: 30-90 seconds |
|
|
Term
| what has been shown to be better for development of muscular strength in terms of frequency? |
|
Definition
|
|
Term
| T/F training more than 3x per week will produce progressively larger improvements in strength and increase risk of over-training. |
|
Definition
false
progressively smaller improvements |
|
|
Term
| what is recommended for novice strength training? |
|
Definition
| train all major muscle groups 2-3 days per week |
|
|
Term
| what is the frequency recommendation for intermediate training? |
|
Definition
2-3 days per week for total body
3-4 days a week with each muscle group exercised 1-2 days |
|
|
Term
| what is the frequency recommendation for advanced lifters? |
|
Definition
| each muscle group is trained 2-3 days a week |
|
|
Term
| what is the order of exercise when training all muscle groups on the same day? |
|
Definition
large muslce groups before small muscle groups
multiple joint exercises before single joint exercises
rotate upper and lower body exercises |
|
|
Term
| what is the order of exercise when training upper or lower body only? |
|
Definition
large muscle groups before small muscle groups
multiple joint exercise before single going exercises
rotate between agonist or antagonist muscle groups |
|
|
Term
| what is the order of exercise when training individual muscle groups? |
|
Definition
multiple joint exercises before single joint exercises
high intensity before low intensity exercises |
|
|
Term
| what are the general recommendations for novices in progression? |
|
Definition
| if a person is able to perform more repetitions with the same amount of resistance, then the amount of weight can vein crease an the number of repetitions reduces (5-10% increase) |
|
|
Term
| give an example of progression. |
|
Definition
assume a beginning Rx of 12 reps and a resistance of 50 lbs.
when the person is able to perform 15 reps at 50 lbs, then increase the resistance to 55 lbs and decrease the number of reps |
|
|
Term
define periodization.
who was is developed by? |
|
Definition
by varying training intensity, volume, etc, in pre-planned blocks of time, or cycles can promote long-term training and performance improvements
Leo Matveyev |
|
|
Term
| generally what happens to volume and intensity during progression? |
|
Definition
| as volume decreases intensity increases |
|
|
Term
| what are the stages to periodizaiton? |
|
Definition
general conditioning (preparatory period)
hypertrophy/endurance phase
basic strength phase
strength/power phase
first transition
competition
second transition |
|
|
Term
explain the preparatory period?
length?
goal?
consists of what three phases? |
|
Definition
longest period and occurs during the offseason
goal is to establish base of conditioning in preparation for more intense training
hypertrophy/endurance, basic strength, strength/power |
|
|
Term
| how long does it take to see a significant increase in muscle mass? |
|
Definition
|
|
Term
| how long does the hypertrophy/endurance phase last? what intensity? what volume? |
|
Definition
1-6 weeks
low to moderate intensity
moderate to high volume |
|
|
Term
| T/F during hypertrophy, volume is not important. |
|
Definition
|
|
Term
| the basic strength phase focuses more on what? what intensity? what volume? |
|
Definition
muscles specific to sports performance
high intensity
moderate volume |
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Term
| explain the intensity, volume, focus and what is incorporated in the strength and power phase. |
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Definition
high intensity
low volume
focus of sport-specific exercise
incorporation of plyometrics and "functional" training |
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Term
| what happens at the first transition period? |
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Definition
intensity is maintained by volume is decreased
moderate intensity (80-85%)
moderate volume (2-3 sets 6-8 reps) |
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Term
| what is the goal of the competition period? |
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Definition
| achieve peak strength and/or power |
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Term
| what is the intensity, volume and emphasis of the competition period? |
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Definition
very high intensity (>93%)
very low volume (1-3 sets of 1-3 reps)
continued emphasis on "functional" training |
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Term
explain the second transition period.
duration?
focus?
volume?
intensity?
purpose? |
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Definition
lasts four to six weeks
focuses on unstructured, non-sport specific activities
low volume
low intensity
allow time for injuries to heal |
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Term
| T/F for competitive athletes its equally, if not more, important that training progress from general conditioning to more sports specific exercises/ |
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Definition
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Term
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Definition
| work (mass times distance) per unit of time |
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Term
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Definition
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Term
| T/F loaded jump squats with 30% 1-RM increases vertical jump more than traditional squats and plyometrics. |
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Definition
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Term
| T/F multiple joint exercises appear to produce greater increases in power as they generally require more rapid force production to perform. |
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Definition
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Term
what are the general recommendations for power training for intermediate lifters?
advanced lifters? |
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Definition
1-3 sets per exercise using light to moderate load not to fatigue
power components is same relative intensity but 3-6 sets |
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Term
| T/F muscle hypertrophy programs have demonstrated greater post-exercise increases in testosterone and growth hormone. |
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Definition
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Term
| in a muscle hypertrophy program, what is recommended for novice and intermediate lifters? |
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Definition
| moderate load (70-85% 1-RM 8-12 reps) for one to three sets |
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Term
| in a muscle hypertrophy program what is recommended for advanced lifters? |
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Definition
| 70-100% 1-RM for 1-12 reps, 3 to 6 sets with the majority of training in the 6-12 rep range |
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Term
| what does high intensity interval training show in studies? |
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Definition
| shown to improve aerobic power and muscular endurance due to peripheral adaptations |
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Term
| T/F peripheral changes from HIIT workouts have shown to mimic those seen with traditional endurance training but seem to occur more quickly and without compromising anaerobic performance and may actually enhance power. |
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Definition
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Term
| T/F HIIT produces muscle hypertrophy. |
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Definition
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Term
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Definition
| training different body parts on alternate days |
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Term
| what is the theory behind split training? |
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Definition
| allows higher training intensity compared with training all muscle groups in a single session |
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Term
| what are the advantages/disadvantages with accentuated eccentric training (aka negatives)? |
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Definition
greater force production
more neuromuscular efficiency
less metabolically demanding
more conducive to hypertrophy
greater DOMS |
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Term
| what does forced reps using a stopped enable? |
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Definition
| greater training intensity and volume with some degree of safety |
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Term
| what is pyramid or reverse pyramid training? |
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Definition
| increasing or decreasing the weight lifted per rep in a progression from set to set |
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Term
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Definition
alternately exercising agonist and antagonist muscle groups
pre-fatiguing larger muscle groups of a multiple joint exercise |
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Term
| what do partial reps do, in theory? |
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Definition
| have proposed that this type of training increases hypertrophy but there is little evidence |
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Term
| T/F super slow strength training exercise are beneficial and produce greater strength. |
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Definition
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Term
| what is plyometric training based off? |
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Definition
the theory that rapid lengthening of a muscle prior to contraction will result in greater force production;
during an eccentric contraction, the musculotendinous unit is lengthened and acts as a spring to store energy
muscle spindles are also stimulated by the rapid stretch causing a reflexive muscle action, this relieve response increase the force production of the agonist muscle |
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Term
| T/F if someone has not done plyometric training before they can start at a relatively high intensity. |
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Definition
false
there should be a good base of strength and power |
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Term
| what can be trained with plyometrics? |
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Definition
| upper and lower body but trunk may not be true plyometrics |
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Term
| list some upper body plyometric exercises. |
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Definition
chest pass
two0hand overhead or side-to-side throw
single-arm throw
power drop
depth push-up
45 degree sit up |
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Term
| how is intensity determined in plyometric training? |
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Definition
single vs double limb
speed
height
participant's weight |
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Term
| how is volume expressed in plyometric training? |
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Definition
| as a number of contracts/bound or throws/catches |
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Term
| T/F in plyometric training volume and intensity are linearly related. |
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Definition
false
inversely related as intensity increases volume should decrease |
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Term
| what is the general consideration for plyometric training? |
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Definition
| start with 30-40 contacts per session and progress to 100-120 depending on the intensity |
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Term
| explain recovery for plyometric training. |
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Definition
| adequate recovery to avoid injury or overtraining, depends on the intensity |
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Term
| what did a University if Southern Mississippi find about the frequency of plyometric training? |
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Definition
| that training plyometrics more than 2 days a week produced signs over-training |
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Term
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Definition
| the range of motion about a joint or group of joints |
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Term
| define static flexibility. |
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Definition
| the ROM with no consideration for speed of movement |
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Term
| define dynamic flexibility. |
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Definition
| the resistance to movement in the joint and how quickly that joint can move through the ROM |
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Term
| what type of flexibility is more important for athletic movement? |
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Definition
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Term
| list some lower body plyometric drills. |
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Definition
jumping in place
standing jumps
multiple hops and jumps
bounding
box drills
depth jumps |
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Term
| what determines flexibility? |
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Definition
| muscle and CT around the joint |
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Term
| what does stretching do to the muscle? over time? |
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Definition
elongates the muscle
regular stretching increase the normal elongation of the muscle at rest |
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Term
| what is flexibility important for? |
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Definition
performance in athletic events
decreasing the likelihood of injury
activities of daily living
reducing muscular tension
relief of muscular soreness |
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Term
| what are the three different types of stretching? |
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Definition
ballistic
statis
proprioceptive neuromuscular facilitation |
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Term
| T/F low back pain is one of the most frequent problems treated by orthopedic surgeons |
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Definition
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Term
| low back pain has been thought to be caused by _____, but recent studies have shown that lower back pain can also be caused by ____ and also ____ROM is important. |
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Definition
weak abdominals
weak back muscles
hip |
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Term
| what should a complete program to improve or maintain low-back function include? |
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Definition
evaluation of low back ROM (flexion and extension)
evaluation of hip ROM (flexion and extension) |
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Term
| what are the four main parts of the Paleo Diet? |
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Definition
1)agricultural diest today make up chronically ill because they are out of sync with out biology
2)we need to abandon our agricultural diets to eat more like out paleolithic ancestors
3)we known that these diets were mainly meat based and supplemented with veggies and fruit and nuts and oils but definitely did not contain grains or legumes or dairy
4)if emulated will improve out health and make us live longer |
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Term
debunk this paleo diet myth:
humans are evolved to eat meat and paleolithic peoples consumed large quantities of meat. |
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Definition
no known anatomical, physiological or genetic adaptations to meat consumption, but we have many adaptations to plant consumption
cannot make our own vitamin C |
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Term
debunk this paleo diet myth:
paleo diet food are with our paleolithic ancestors ate. |
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Definition
| most of the food we eat today are human inventions |
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Term
| what are the lessons to be learned from the paleo diet? |
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Definition
1)no on correct diet but diversity is key
2)fresh food in season when they are ripe
3)evolved to eat whole foods |
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Term
| what is the article's main posing problem? |
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Definition
| the prescribed diets for people with diabetes could not be individualized and often lacked relevance to the personal lifestyle, cultural or socioeconomics of the individual with diabetes |
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Term
| according to the article, what is a goal for the prevention of diabetes? |
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Definition
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Term
| according to the article, what did MNT do for patients that have had diabetes for at least 4 years? |
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Definition
| MNT intervention decreased A1C levels by 1% |
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