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Final

AT 116 Study Guide - Final Guide: Cardiac Output, Epiphyseal Plate, Gestational Diabetes


Department
Athletic Training
Course Code
AT 116
Professor
Rebecca Mella
Study Guide
Final

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AT116 Review Session Exam 2
Cardiovascular Program Design
Warm-up and cool down benefits and principles
oWarm Up Benefits
oMuscles relax and contract faster at higher temperatures.
oIncreased temperature decreases viscous resistance in muscles and
improves efficiency.
oHemoglobin and myoglobin give up more oxygen and dissociate
more rapidly.
oThe rates of metabolic processes increase with temperature
o Increases blood flow to muscles and the temperature of tendons
and ligaments.
oWarming up reduces the risk of injuries
o
oprovides more time for aerobic metabolism to supply the energy
needs of the activity
omay reduce lactate accumulation during actual exercise.
oTotal pulmonary resistance to blood flow decreases with higher
temperatures.
oProper warm-up can reduce or eliminate electrical abnormalities in
the heart by gradually increasing blood flow to the heart.
oWarm up Principles
oInvolves low- to moderate-intensity exercise
oMimics the physical activity to follow
oAllows for the onset of sweating
oShould not include:
oLocal heating of specific muscles
oStretching
oCool down benefits
oHelps to clear lactate from the blood
oPrevents blood pooling in the lower extremities, which can cause
dizziness
oHelps maintain increased muscle and connective tissue
temperature, increasing flexibility
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Know aerobic exercise prescription for public health
oAdults should accumulate 30 minutes or more of moderate-intensity
activity on most, and preferably all, days of the week. (surgeon general)
oACSM recommends 3-5 days/week
o30 minutes can be one continuous bout or several smaller bouts of at
least 10 minutes each.
oExercise can consist of a variety of activities.
oDoes not need to be rigid, highly structured aerobic exercise program to
reap benefits
Know ACSM’s recommendations for improving cardiorespiratory fitness
oQuantity of CV exercise
oFunction of FIT (freq/intensity/time)
oDose-response relationship for health benefits
oSome is better than none
oUsually more benefit, the greater the quantity
oTotal volume/week is key
(ALSO SEE PREVIOUS BULLET)
4 ways we determine CV intensity
oMonitor the following:
oHeart rate
oOxygen consumption rate
oMetabolic equivalents (MET)
oRatings of perceived exertion
Target heart rate – how do we find it and what is the recommended range
o55 to 90% of maximum heart rate, depending on the individual’s
fitness level
o220 – age in years = maximum heart rate
oMaximum heart rate – resting heart rate = maximum heart rate
reserve
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Guidelines for training endurance athletes
oSet goals and then determine the best training regimen to reach those
goals.
oConsider the athlete’s strengths and weaknesses when developing the
program.
oPlace early season emphasis on weaknesses and late season emphasis on
strengths.
oEmphasize efficient long-range planning, rest and recovery days, and
gradual increases in training intensity and duration.
Know the different training methods for (cruise, reps, interval, fartlek, etc)
oCruise:
o Improve endurance by raising lactate threshold
oComfortably hard
o85% of VO2 max
o15 seconds per mile slower than 10 K race pace
o3-10 minutes duration
o1 minute rest
o# Of bouts in one session: Repeat work bouts until
quality work totals 8% of 1 weekly mileage; not more
than 6 miles/session
*Interval
oImprove VO2 Max
o5K race pace or slightly slower
o95% - 100 % of VO Max
o½ - 5 minute duration
o1 to 1 work:rest ratio
o# Of bouts in one session: Repeat work bouts until quality
work totals 8% of 1 weekly mileage; not more than 6
miles/session
*Reps
oImprove speed and running economy
o5 seconds per 400m faster than interval pace or race pace
(whichever is fastest)
find more resources at oneclass.com
find more resources at oneclass.com
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