Beruflich Dokumente
Kultur Dokumente
1. Define
a. Exercise
Exercise is physical activity that is planned, structured, and
repetitive for the purpose of conditioning any part of the body.
Exercise is used to improve health, maintain fitness and is
important as a means of physical rehabilitation.
b. Exercise physiology
Exercise physiology is the study of how the body reacts to physical
exercise, in both the long and short term, and how the body adapts
to ongoing exercise and any changes to a routine.
c. Physical activity
Physical activity is defined as any bodily movement produced by
skeletal muscles that requires energy expenditure.
d. Anaerobic
Exercise in which oxygen is used up more quickly than the body is
able to replenish it inside the working muscle.
e. Aerobic
Constant moderate intensity work that uses up oxygen at a rate in
which the cardio respiratory system can replenish oxygen in the
working muscles.
f.
Flexibility
A person's flexibility refers to the ability of your joints to move
through a full range of motion
g. Body composition
Body composition is the bodys relative amount of fat to fat-free
mass. Those with optimal body composition are typically healthier,
move more easily and efficiently, and in general, feel better than
those with less-than-ideal body composition.
h. Length & height
Length refer to measurement in one dimension (as in the length of a
line segment or a piece of string) and height when it used in
conjunction with base.
i.
j.
k. Energy
1
Date: ______________
The strength and vitality required for physical or mental activity or
power derived from the utilization of physical or chemical resources,
especially to provide light and heat or to work machines
2. What are the 3 energy systems?
(1) aerobic system
(2) anaerobic system
(3) glycolysis
3. What are the 3 scales that can be used to express temperature?
(1) Fahrenheit
(2) Celsius
(3) Kelvin
4. What is the difference between a laboratory test and a field test?
Field test research where need to go out and do by talking and listening to
individual to prove the disapprove theory or hypothesis while lab
experiment happens in the lab with animals and sometimes humans in a
controlled environment.
5. Calculate :
a. Mass/ weight:
97.2 kg = _________ lb
0.45kg = 1lb
97.2kg 0.45kg = 2.16 lb
b. Length/height:
8.2 km= _______ mile
1 km = 0.6213712 mile
8.2 km x 0.6213712 mile = 5.0952438 mile
c.
Force:
532 N=_________ lb
1 N = 0.224808942443 lb
532 N x 0.224808942443 lb = 119.598357379676 lb
d. Energy:
1982 J =_________ kcal
1 J = 0.000239005736 kcal
1987 J x 0.000239005736 kcal = 0.47370936902 kcal
e. Pressure:
659 mbar=_________ torr
1 mbar = 0.750061683 torr
659 mbar x 0.750061683 torr = 494.290649097 torr
f.
Temperature:
312 o F=_________ K
1 o F = 255.928 K
312 o F x 255.928 K = 79849.536 K
2
Date: ______________
g. Volume:
20.6 fl oz=__________ml
1 fl oz = 29.5725 ml
20.6 fl oz x 29.5725 ml = 609.1935 ml
h. Speed:
65 mph=__________ m.s -1
1 mph= 0.44704 m.s -1
65 mph x 0.44704 m.s -1 = 29.0576 m.s
i. Energy :
215 kcal=__________kJ
1 kcal = 4.184 kJ
215 kcal x 4.184 Kj = 899.56 Kj
j.
-1
Force:
51.5 kg=__________N
1 kg = 9.80665002864 N
51.5 kg x 9.80665002864 N = 505.04247647496 N
6. Calculate the power output if the performance of work in 1 min is 150 kpm
(or kgm)
Power = work time
Power = 150 60
Power = 2.5 kpm/s
Date: ______________
B.
Laboratory Data
Date (mm/dd/yy) ___________________
Room temperature ____________ oC
_________ oF
Yourself:
Age (y) : _________
Participant initials ___________
Race/ethnicity___________
Height (inch) : __________
Height
(cm)
Weight
(kg)
___________
___________
4
Date: ______________
BMI : _________
BMI
classification:
______________
BMI classification:
C.
Skinfold
5
Date: ______________
Skinfold technique is a traditionally method that uses the callipers to
measure subcutaneous fat in the body. Before measuring, the participant
should wear loose-fitting shirts and shorts. The participant should stands
while all skindfold sites are measured.
Procedures:
1. Measure skinfolds on the persons right side.
2. Instruct the student to relax the arm or leg being measured.
3. Firmly grasp the skinfold between the thumb and forefinger and lift it
away from the other body tissue. The grasp should not be so firm as to
be pain-ful.
4. Place the calliper inch below the pinch site, be sure the calliper is in
the middle of the fold.
5. The recommended procedure is do one measurement at each site
before doing the second measurement at each site and finally the third
set of the measurements.
(a) Calliper
measurement
(b)
sites
for
skinfold
Age
Variables
Equation
Comments
18-23
Tri +scap
Db=1.08970.00133(2Skf)
%Bf=[(4.76
Db)-4.28]100
18-27
Tri +scap
Women
Men
Db=
1.09130.00116(2Skf)
%Bf=[(4.97
Db)-5.52]100
Date: ______________
White
American
18-55
Women
Tri+iliac+t
high
Chest+abd
o+ thight
Db=1.1093800.0008267 (3skf) +
0.0000016 (3skf)2
0.0002574 (age)
18-55
Men
%Bf=
[(5.01Db)
4.57]100
%Bf=[(4.95
Db)
4.50]100
Results:
Calculate your percentage of body fat
(ii)
Girth
Girths are circumference measures at standard anatomical sites
around the body, measured with a tape measure. Girth
measurements can be used in determining body size and
composition, and to monitor changes in these parameters
Date: ______________
(a) Myotape
Procedure:
1. Based on your age range and gender determine the required three
measurement sites from the table above
2. Record the measurements in centimetres of these three sites (A, B, C)
Age
(year)
Sex
Site A
Site B
Site C
18-26
M
F
Abdomen
Right thigh
27-50
M
F
Buttock
Abdomen
Abdomen
Right thigh
Right
forearm
Right
forearm
Right
forearm
Right calf
DISCUSSION:
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Date: ______________
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D.
The physical activity readiness questionnaire (PAR-Q) is a selfscreening tool that can be used by anyone who is planning to start an
exercise program. It is often used by fitness trainers or coaches to determine
the safety or possible risk of exercising for an individual based upon their
answers to specific health history questions. The PAR-Q was created by the
British Columbia Ministry of Health and the Multidisciplinary Board on
Exercise. This form was adopted directly from the ACSM Standards and
Guidelines for Health and Fitness Facilities.
Please complete the EXERCISE RISK ASSESSMENT and PAR Q FORM as
accurately and completely as possible.
Date: ______________
basic types of strength tests have evolved: static and dynamic. In a static (or
isometric) test, a muscle exerts tension against a fixed, non-moving resistance.
In a dynamic (or isotonic) test, one or more body parts moves against a
resistance
A.
DYNAMIC STRENGTH
30-39
40-49
Excellent
> 54
> 44
Good
45-54
35-44
30-39
25-34
20-29
Average
35-44
24-34
20-29
15-24
10-19
Poor
20-34
15-24
12-19
8-14
5-9
Very Poor
< 20
< 15
< 12
<8
<5
> 39
50-59
> 34
60+
> 29
Date: ______________
20-29
30-39
40-49
50-59
60+
Excellent
>48
>39
>34
>29
>19
Good
34-48
25-39
20-34
15-29
5-19
Average
17-33
12-24
8-19
6-14
3-4
Poor
6-16
4-11
3-7
2-5
1-2
Very Poor
<6
<4
<3
<2
<1
B.
STATIC STRENGTH
11
Date: ______________
Test score:
Results:
1 TRIAL
2 TRIAL
3 TRIAL
BEST RESULT
LEFT
RIGHT
Rating: ____________________________
Discussion:
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Questions:
1. Figure 1 is structure of skeletal muscle which consists of muscle fibre,
12
Date: ______________
fascicle and connective tissue (perimysium, epimysium and endomysium)
(a) Identify 3 types of connective tissue that present in skeletal
muscle
(ii)
(i)
(iii)
Figure 1
(i)
(ii)
(iii)
__________________________
__________________________
__________________________
B. Isotonic contraction
C. Muscle cell
G. Tetanus
D. Muscle
H. Few
13
Date: ______________
3. The terms in the key refer to the three ways that muscle cells replenish
their ATP supplies. Select the term(s) that best apply to the condition
describe and insert the correct key letter(s) in the answer blanks.
_______ a. Accompanied by lactic acid formation.
_______ b. Supplies the highest ATP yield per glucose molecule
_______ c. Involves the simple transfer of a phosphate group
_______ d. Requires no oxygen
_______ e. The slowest ATP regeneration process
_______ f. Produced carbon dioxide and water
_______ g. The energy mechanism used in the second hour of running in
a marathon
_______ h. Used when the oxygen supply is inadequate over time
_______ i. Good for sprint
A. Coupled reaction of creatinine phosphate
and ADP
B. Anaerobic respiration
C. Aerobic respiration
Date: ______________
Anaerobic fitness and its corresponding anaerobic activities are primarily
dependent upon the energy sources already existing within the muscle fibre,
those being adenosine triphosphate (ATP) and creatinine phosphate (CP).
High intensity exercise relies on the 2 anaerobic systems, the phosphagen
system and the fast glycolitic system. Exercise perform at maximal pace for
about 5-15 s such as 50-100m sprints in track rely on more phosphagen
metabolism. Slightly longer maximal efforts ranging from minimum 15 s to
maximum 60s rely predominantly on fast glycolysis to produce the needed
energy.
A. SPRINTING TEST-HORIZONTAL POWER
Biochemically, the test is highly dependent upon the capacity and rate of
splitting the phosphagen-adenosine triphosphate and creatinine phosphate.
The procedures for administrating the spring test should include adequate
time for participant to warm up prior to the sprint and cool down afterward.
Procedures:
a. Sprint participant perform a warm-up routine
b. The sprinter assumes the starting position by lowering the centre
gravity and lean slightly forward.
c. Time start when the first starting movement of the sprinter, and the
sprinter run fast as possible through the 50m finish line. The timer stop
their watch when the sprinter reach the finish line.
d. The sprinter repeat the trial after a recovery period (2-5 minutes). The
sprinter performs a proper cool-down.
e. Calculate the horizontal power:
Horizontal power (W) = body mass (N) X average speed (m.s -1)
Average speed (m.s-1) = distance (m) / time (s)
Test score:
50 meter sprint (time, s)
Category
Boys
Girls
Well above average <5.9
<6.8
Above average
5.9-6.3
6.8-7.4
Below average
6.4-7.0
8.5-9.5
Well below average >7.9
>9.5
Source: data from AAHPERD (1976)
Results:
Test score for sprinting: ______________
Calculate horizontal power:
Discussion:
15
Date: ______________
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Questions:
1. What are the muscles that involved in sprinting?
________________________________________________________________________
2. How do energy systems contribute to sprinting?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
3. Discuss type(s)of muscle fibre that involve in sprinting________________________________________________________________________
________________________________________________________________________
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B.
Date: ______________
from the body mass (N), the vertical displacement (m) accomplished
during the jump, and the time (s) in the air.
Biochemically, the test jump combines hips extension with ankle
plantar flexion. Two types of jump often compared are the counter
movement jump (CMJ) and the static jump.
Procedures:
a. The participant executes a 5-10 minutes.
b. The technician explains and demonstrates the proper position for the
standing reach:
i.
Stand with feet together and dominant side near the
wall/equipment
ii.
Reach as high as possible with the dominant arm but keep flat
on the floor
iii.
Place the palm of the hand against the flat measurement
scale on the wall.
c. The technician explains and demonstrate the vertical jump and
reach
i.
Stand with feet together and dominant side near the wall or
apparatus.
ii.
Make one countermovement of the legs and hip plus one
swing arm immediately prior to the push-off phase of the
jump.
iii.
While in air, reach as high as possible.
iv.
Land with knees bent in order to enhance the absorption of
forces.
d. The participant repeat for three trials with about 20-30s of recovery
between trials.
e. Record the highest jump and calculate the power. (Lewis equation)
Power (W)= 2.21 X body mass (N) X vertical
difference (m)
Test score:
Category
Well above average
Above average
Average
below average
Well below average
Data from Patterson &
Power-Lewis (W)
Men
Women
>1446
>954
1353-1446
861-954
1223-1352
774-860
1119-1222
692-773
<1110
<692
Peterson (2004)
17
Date: ______________
Results:
Calculated mean power (Lewis equation):
Power (W)= 2.21 X body mass (N) X vertical
difference (m)
Discussion:
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18
Date: ______________
Questions:
1. The power generated during the vertical jump test depends on what 3
variables?
________________________________________________________________________
2. Name the energy system that involve in the jumping test
________________________________________________________________________
C.
ANAEROBIC STEPPING
19
Date: ______________
Procedures:
1. Weight the participant in stepping attire to the closest 0.1kg. Convert
the body mass to newtons.
2. The time begins when the stepper starts, and the technician count a
aloud the number of correct steps.
3. At the end of 1 minute, the last repetition of a complete step is
recorded. The technician encourages the participant to actively recover
immediately and to stretch the leg muscles periodically throughout the
day.
4. Men complete the test using 0.4m step high while female 0.33m high
5. Calculate:
Power (W)= (body mass (N) X step high (m) X number
steps X 1.33)/60s
Discussion:
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Questions:
1. How do energy systems contribute to the anaerobic step test?
20
Date: ______________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
2. What is the estimated power (W) for a 86 kg person who completes 50
steps (40cm high) in 60 s?
Date: ______________
triphosphate (ATP) for the myosin filaments to pull the actin filaments: the pulling
within the muscle causes muscle action. Thus, runner who can supply the
highest rate of oxygen to the muscle will be able to perform aerobic exercise at a
faster speed. The highest possible rate of oxygen consumption is called the
maximal oxygen consumption (VO2 max).
A.
B.
Date: ______________
C.
D.
E.
Time
0
3
6
9
12
15
18
21
24
27
30
Mph
1.7
1.7
2.5
3.4
4.2
5.0
5.5
6.0
6.5
7.0
7.5
Incline (%)
0
10
12
14
16
18
20
22
24
26
28
Date: ______________
F.
Results:
24
Date: ______________
A.
Weight
(kg):
B.
Fitness
category
(table
12.5):
Weight
(kg):
C.
Fitness
category
(table
12.7):
(kg):
25
Date: ______________
Run time (min:sec): _____:______
Heart
(optional)
VO2 max (table 12.1): ____________ ml.kg-1.min-1
Fitness category (table 12.2):______________
D.
rate
(bpm):
___________
F.
Weight
always
usually
yes
no
Discussion:
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26
Date: ______________
______________________________________________________________________________
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________________
Questions:
1. What is the rationale behind each of the 2 version of the Cooper Run Test?
___________________________________________________________________________
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2. Which of the test is best for assessing aerobic fitness in sedentary and
older adult? Why?
___________________________________________________________________________
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3. What is the effect of age on VO2 max estimated from the Forestry Step
Test?
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27
Date: ______________
28
Date: ______________
Category
Normal
Pre-hypertension
Hypertensionstage 1
Hypertension
stage 2
Systolic
(mmHg)
<120
120-139
140-159
160
Criteria
Diastolic
(mmHg)
<80
80-89
90-99
>100
Follow-up
Recheck in 2 years
Recheck in 1 year
Confirm
within
months
Evaluate
within
month
2
1
29
Date: ______________
Table: Criteria for blood pressure (mmHg) categories. Source: Joint National
Commitee on Prevention, Detection, Evaluation and Treatment of High Blood
Pressure (2003)
B.
Procedures:
1. Participant rest in supine position before the testing commences. A blood
lactate sample will be drawn from the participant.
2. The participant seat on the cycle ergometer, and let the participant to
exercise for 2 minutes before taking the measurement.
3. Begin the exercise protocol for 3 minutes and start measuring the
participant blood pressure using the same procedural steps as describe in
procedure i (resting blood pressure).
4. Second blood sample will be drawn to measure the post exercise acid
lactic consentration.
Results:
(i)
Participants detail:
Age (y): _______
________
First tester:
Name: _____________________
Weight
(kg):
Second tester:
Name: __________________________
Trial 1: _________________________
Trial 2: __________________
Trial 2: _________________________
Date: ______________
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____________
Questions:
1. Label the elements flow of blood through the heart
A. ______________________________
A
B. ______________________________
C. ______________________________
D. ______________________________
E. ______________________________
F. ______________________________
G. ______________________________
A. ______________________________
2. Label the elements flow of blood through the heart
B. ______________________________
C. ______________________________
D. ______________________________
E. ______________________________
F. ______________________________
G. ______________________________
31
H. ______________________________
I.
_______________________________
____
Date: ______________
Chest
pain,
resulting
from
myocardium._______________________
A. Angina pectoris
Electrocardiogram
ischemia
B. Bradycardia
D. Fibrillation
E. Heart block
G. QRS wave
H. T wave
of
the
C.
F. P wave
I. Tachycardia
32
Date: ______________
4. How does systolic blood rate and SBP respond to exercise? Explain
___________________________________________________________________________
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___________________________________________________________________________
5. Explain the cardiovascular benefits of ingesting fluid during prolonged
exercise especially in hot or humid climates
___________________________________________________________________________
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33
Date: ______________
Figure: the four lungs volume (IRV, TV, ERV, and RV)
A.
The vital capacity test is one of the oldest and common respiratory test. The
measurement of vital capacity simply requires that an individual blow as large
a breath of air as possible into a spirometer. Thus, the person expels 3 of the
4 components of the total lung volume (IRV, TV and ERV). It provides an
indirect indication of the size of the lung although it is not a complete
measure of the entire lung because it does not include the residual volume. It
is often measured in order to assess the effect of smoking, or disease.
Restrictive lung disease, such as fibrosis and pneumonia will reduce the vital
capacity.
Procedures:
1. The participant should use the nose clips before start the test. Please
assure that the mouthpiece given is new and clean.
2. The participant should then be connected to the spirometer and the
technician select the test menu-FVC to start.
3. The participant will be told to breath normally in approximately 1 minute.
After the minute has elapsed the participant should breath in as deep as
possible for a few breath and breath out as far as possible (followed by
normal breathing).
4. After that, the technician will press the stop button to finish the test.
5. Note the FEV1/FEV % value and interpreted the result.
Classification of lung function:
High (well above predicted)
function
Good (above predicted)
lung
120 %
100-119 %
34
Date: ______________
Normal (within predicted)
Mild restriction (FVC) or obstruction
(FEV)
Severe restriction (FVC) or obstruction
(FEV)
Very severe restriction (FVC) or
obstruction (FEV)
80-99 %
65-79 %
50-64%
<35
Results:
FEV1/FEV % = ______________________
Interpretation of lung function: _____________________________________
Discussion:
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________________
Questions:
1. Complete the following statements by inserting your answer in the answer
blanks.
a. Smallest
conducting
_________________________
respiratory
passageways.
Date: ______________
c. Major nerve, stimulating the diaphragm. _______________________
d. Food passageway posterior to the trachea. ______________________
e. Closes off the larynx during swallowing. ________________________
f.
Windpipe. ______________________
j.
nasal
cavity
which
increase
its
surface
bronchioles
palate
main bronchi
conchae
parietal pleura
epiglottis
phrenic
inhale
or
exhale
during
normal
breathing.
36