Functional Fitness Final Exam Study Guide PDF

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Functional Fitness Final Exam Study Guide PP 1 Weakest to strongest opinion: Expert Opinion, Case Reports, Cross Sectional Survey, Case Control Study, Cohort Study, Quasi-Experiment, Randomized Controlled Trial, Systematic Review & Meta-Analysis Potential sources of delusion 

Post-Hoc Fallacy: “since Y followed X, Y was caused by X”

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Confounding Factors: uncontrolled variables that may influence a particular outcome

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Confirmation Bias: unconscious tendency for humans to search for supportive evidence and ignore contradicting evidence

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Cherry Picking: selecting research in support, rather than acknowledging the whole body of research

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Group Think: psychological phenomenon that occurs within a group of people, in which the desire for harmony or conformity in the group results in an irrational or dysfunctional decision-making outcome.

Exercise Recommendations (CDC): 

150 mins of moderate intensity or 75 mins of vigorous elevated heart rate exercise per week

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2 days of full body resistance training per week

Benefits of Physical Activity & Exercise 

Physical activity can lower resting blood pressure, resting and submaximal heart rates and improve cholesterol levels

PP2 Proprer technique •

Intention:

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Physical activity can improve insulin sensitivity

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Exercising can cause glucose uptake into cells independent of insulin

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Lower risk of colon and breast cancers – most evidence

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Some evidence suggesting reduced risk of endometrial and lung cancers

– Have joints in the ideal position to absorb and adapt to stress – Maintain joint centration (humeral head & impingement example) – Distribute high percentage of forces across active structures (muscle) versus passive structures (ligaments, capsules, labrums, bones) •

Note: – “Proper” technique may not always make an easier feel “easier” initially

NEUTRAL SPINE IS IMPORTANT – neutral neck is a part of •

Intention (and tempo) – Never lose control / technique – Accelerate with lifting (faster) – Decelerate with lowering (slower)

Push up: neutral spine, Row: neutral Spine, Squat: Good – Neutral spine – Neutral Knee - aligned with middle / outside of foot – Hips below level of knees & shoulders above level of knees – at bottom of squat Deadlift: Good – Neutral spine – Knees below level of hips & hips below level of shoulders throughout Lunge – Neutral spine & neck – Neutral knee PP3 Risk Factors for cardio Vascular disease: 1. Age - Men 45 yrs & > , Women 55 yrs & > 2. Family history – Myocardial infarction, coronary revascularization, or sudden death before 55 years of age in father or other male first degree relative, or before 65 years of age in mother or other female first-degree relative 3. Sedentary lifestyle – Not participating in at least 30 minutes of moderate-intensity (40% and / or diastolic blood pressure 90 mm HG & >, confirmed by measurements on at least two separate occasions, or on antihypertensive medication 5. Dyslipidemia – LDL-C 130 mg/dL & > or HDL-C < 40 mg/dL or on lipid-lowering medication. If total serum cholesterol is all that is available, use 200 mg / dL & >. 6. Prediabetes – Impaired fasting glucose = fasting plasma glucose of 100 mg / dl & > NEGATIVE RISK FACTOR High serum HDL cholesterol - 60 mg/dL & >

Health History •

Hypertension > 140 systolic / > 90 diastolic

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Dyslipidemia ? LDL > 130 mg / dl HDL < 40 mg / dl, Total > 200 mg / dl

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Pre – Diabetes -- Fasting Plasma Glucose > 100 mg / dl -- Hb1Ac or A1c - > 5.7%

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Sedentary < 90 minutes of moderate physical activity per week for at least 3 months

PP4 •

Neuromotor Proficiency – Characterized by a general or skill specific balance, coordination, and ability to appropriately accelerate and decelerate that results in precision, fluidity, and efficiency of movement

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Muscular Strength – Characterized by an ability to recruit and utilize a large percentage of one’s available muscle to perform a task

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Muscular Endurance – Characterized by an ability of a group of muscles to repeatedly move through cycles of contraction and relaxation and / or sustain a contraction for a prolonged duration

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Muscular Power – Characterized by an ability to move one’s body or an external object at a high velocity or specific distance in a short amount of time

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“Cardio” Endurance

– Characterized by an ability of one’s heart, lungs, and vascular system to deliver large amounts of blood to and from working muscles. •

Mobility – Characterized by an ability to move one’s joints through their available ranges of motion.

PP5 Overload: Ex e r t i n ga ne x c e s s i v ebu ta pp r op r i a t ea mo u nto fs t r e s so nt h ebo d ywi l lr e s u l t i na ns u b s e q u e nti mp r o v e me nti nfit n e s s ns u r ec o n t i n u e di mp r o v e me n twi t ht r a i n i n g , e x e r c i s eo v e r l o a ds h o ul db e Progression: Toe c o n t i n u a l l ya n dg r a du a l l yi n c r e a s e d . Recovery: A period of rest between bouts of exercise training stress is essential for improvement or maintenance of fitness. Specificity: Th eb o d ywi l la d a p ts p e c i fic a l l yt ob e t t e rt o l e r a t et hes t r e s s e st h a ta r e i mp o s e du po ni t .Th e r e f or e ,fit n e s swi l lb er e a l i z e dp r i ma r i l yi nt hemu s c l e s/mo v e me n t s/a n d e n e r g ys y s t e mst h a ta r et r a i n e d . Reversibility: Inactivity or changing of activity leads to detraining (loss of fitness) or changing of previously imposed adaptations

PP6 Ideal postural alignment Landmarks in Line: -

Ear

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Shoulder

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Hip

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Knee

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Ankle

Functional joint stabilization: Joint stability results from both static and dynamic mechanisms. Static stability comes from passive structures such as bony congruity, ligaments, and joint capsules. Dynamic stability is created by muscular contraction and is referred to as a functional joint stabilization

What causes movement dysfunction 1. Movement / Mobility problems may be by products of 1. Inefficient functional joint stabilization 2. Poor management of previous injuries 3. Physical Stress (Postural, Physical, Exercise) 4. Psychological / Emotional Stress Unconscious Dysfunction  Conscious Dysfunction  Conscious FunctionUnconscious Function

PP7 Flexibility is a prerequisite for mobility Being “stiff” in the right places can be beneficial Joint approach •

Glenohumeral - Mobility

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Thoracic Spine – Mobility

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Hip – Mobility

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Ankle – Mobility

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Scapulothoracic – Stability

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Lumbar Spine / Pelvis – Stability

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Knee – Stability

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Foot - Stability

A warm / heated muscle will be more extensible and provide greater available joint range of motion Self-Myofascial Release (SMR) Proposed Benefits •

Decreased tone of overactive muscles *

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Improved mobility & joint range of motion *

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Lessen severity of joint pain and muscular soreness*

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Cheaper than ART & massage and other professional therapies*

PP8

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ATPp r o d uc t i o nv i a3a v a i l a bl es y s t e ms 

1a e r o bi c

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2a n a e r o b i c

How is strength improved / what determines strength? (GAINS) 

1st -Neuromuscular Efficiency

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2nd - Cross sectional area (size) of the muscle

Beginners can improve with loads as low as 40% of 1RepMax

When selecting exercisee: 

Principle of Specificity, Needs & Goals, Risk vs Reward

Sets to exhsaustion do appear to be necessary for fitness gains Initial gains of strength in resistance training program Increase of cross sectional muscle

PP9 Fluxuating training stress: Should periodically change stimulus to: 

To induce further adaptation / continued gradual improvement

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Prevent: 

Plateauing of progression

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Likelihood of repetitive stress / overuse injury

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Boredom

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DOESN’T PREVENT LOSS OF FLEX

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Sets & Reps & Weight (Volume) - Weekly

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Exercises – Monthly (~ every 4 - 6 weeks)

Sets & Reps & Weight (Volume) - Weekly Exercises – Monthly (~ every 4 - 6 weeks) •

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Upper Body •

Horizontal Pull

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Horizontal Push

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Vertical Pull

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Vertical Push

“Core” “Trunk” “Abs” •

Multidirectional Stability in Neutral Spine

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Extension, Rotation, Flexion

Lower Body

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Unilateral (Hip or Knee Dominant)

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Bilateral (Hip or Knee Dominant)

Maximal Effort Method: Greatest repetition range for increase in strength & bone density •

(1-5 RM ) Greatest repetition range for increase in strength & bone density

PP10 Responses to Aerobic Exercise: Responses : Increase in Cardiac Output

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Adaptations for Aerobic CV exercise Adaptations (chronic changes to system)

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Decrease in resting HR (via increase in stroke volume) NOT INCREASE

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No change in maximal heart rate

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Peripheral Adaptations •

Increase in aerobic energy production capacity of trained muscles

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Increased ability to use fat as an energy source

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Increased neuromotor proficiency (specific to exercise executed)

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WHAT IS NOT: muscular increase

A proper cool down prevents pooling of blood in periphery which can result in dizzy or lightheadedness caused from a lack of blood flow to the brain.

PP11 5-10% of weight loss can significantly reduce risk of heart disease and diabetes Healthy / Acceptable (up to 30 years) M = 5 – 20% F = 15 – 30% Overweight M = 20 – 25% F = 30 - 35%

Obese M = 25% + F = 35% + Essential Fat M ~ 3-5% F ~ 8-15% Being overweight / obese is associated with increased morbidity/disease...