- Rutgers University - New Brunswick/Piscataway
- Exercise Science
- Exercise Science 191
- EXAM 2
Last Modified: 2011-07-02
- a higher maximal oxygen uptake
- increase in the oxygen-carrying capacity of the blood
- decrease in resting heart rate
- an increase in cardiac muscle strength
- a lower heart rate at given workloads
- increase in the number of functional capillaries
- faster recovery time
- lower blood pressure and blood lipids
- increase in fat burning enzymes
Ryan is a cross country runner that comes to your facility. He is looking to improve his vo2max and thus improve his race times. Using the principles of exercise prescription,devise a program that will help him to achieve his goal.
- 2-3 times per week
- 60-85% of vo2max
- 20-30 minutes
- What are the Tests for CR Fitness
- Step Test
- 1.5 mile Run
- 1.0 mile Walk
- 12 Minute Swim Test
- Astrand rhyming Cycling Test
- Rationale for testing
- to educate participants regarding present fitness levels and compare them to health fitness and physical fitness standards
- to motivate individuals to participate in exercise programs
- to provide a foundation for exercise prescription
- to evaluate improvements achieved through exercise programs and make adjustments
- to monitor changes in fitness over the years
- Free weight or machine?
- What percentages of 1RM
- Greater than or equal to 80%
- How many sets for strength development
- 3-5 sets
- Rest intervals between sets?
- 2-4 mins
- How many sessions per week?
- High intensity, low volume
What are the Advantages of Free Weights
- one size fits all
- variable resistance
- skill acquisition
List 5 benefits of Strength Training
Increase or maintains resting metabolic rate
- Encourages weight loss and maintenance
- Decrease the risk for injury
- Prevents osteoporosis
- Reduces chronic back pain and alleviates arthritic pain
- aids in childbearing
- improves cholesterol levels
- promotes psychological well-being
- may help lower the risk of high blood pressure and diabetes
- Lowers HR and BP response to lifting heavy weights
Define flexibility and list 3 factors that affect flexibility at a joint.
Flexibility: the ability of a joint to move freely through its full range of motion
- physical activity
- muscle temperature
- joint structure
- previous injury
- muscle mass, body fat, skin
Sarah is a gymnast who wishes to improve her shoulder and hip flexibility. As a strength and conditioning specialist, follow the principles of flexibility prescription to develop a training program to help her achieve her goals
- to the point of discomfort, not pain!
- 2-4 Reps
- 15-30 seconds
- 5-7 days per week
- After the workout/exercise
What are the components of skill related fitness? Define.
- the ability to quickly and efficiently change body position and direction
- the ability to maintain the body in proper equilibrium
- the max force in the shortest amount of time
- Reaction Time
- the time required to initiate a response to a given stimulus
- rapidly propel the body from one point to another
What tests can be used to asses these components?
- SEMO test
- Timed balancing on one leg
- Soda pop test
- How quickly can you produce the greatest amount of force?
- Standing long jump
- Reaction Time
- Yard stick reaction time test
- 50 yard sprint
- Never exercise alone
- Wear a bracelet that identifies condition
- if you inject insulin, do so over a muscle that wont be exercised, then wait an hour before exercising
- be aware of exercise induced hypoglycemia
- check glucose levels before and after exercises
- schedule exercise 1-3 hours after a meal
Estimating Training Intensities:
- Subject 20 year old
- resting heart rate= 68 beats per minute (BPM)
- Maximal Heart Rate = 220 - 20 = 200bpm
- Resting Heart Rate= 68 bpm
- Heart Rate Reserve = 200 (Max) - 68 (Resting) = 132 beats
- Goal = 40-85% of heart rate reserve
- 40% TI = (132x.40) + 68
- 50% TI = (132 x.50) + 68
- 60% TI = (132 x.60) + 68
- 85% TI = (132x.85) + 68
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