Comprehensive Guide to Fitness and Health Concepts, Exams of Nursing

Download Comprehensive Guide to Fitness and Health Concepts and more Exams Nursing in PDF only on Docsity! ACSM CPT Exam-2024 SMART goals - correct answer ✔✔specific, measurable, achievable, realistic, timely pre-contemplation stage (transtheoretical) - correct answer ✔✔client doesn't intend any change contemplation stage (transtheoretical) - correct answer ✔✔client begins to think about change, they intend to increase physical activity in next 6 months. preparation stage (transtheoretical) - correct answer ✔✔client has developed plan of action but not more than 30mins 5 days at the moment action stage (transtheoretical) - correct answer ✔✔client is changing-enacting for less than 6 months maintenance (transtheoretical) - correct answer ✔✔client actively makes changes more than 6 months health-belief model - correct answer ✔✔perceived seriousness of a potential health problem as main predictor of behavioral change socio-ecological model - correct answer ✔✔addressed relationships, behaviors shaped by interpersonal relation, environment, community, policy, and law What are the six motor skills related to physical fitness components? - correct answer ✔✔balance, agility, speed, coordination, power, reaction time agility - correct answer ✔✔ability to move quickly and easily in continuous, changing directions eg; ladder drills, agility drills balance - correct answer ✔✔ability to remain steady and upright throughout progression of exercise eg; core and stability coordination - correct answer ✔✔ability to use different parts simultaneously reaction time - correct answer ✔✔time elapsed between stimulus and client response speed - correct answer ✔✔rate at which the client performs the task power - correct answer ✔✔combo of force and movement ability to exert force at given speed social cognitive theory (SCT) - correct answer ✔✔outcome expectations and self-efficacy most important when changing behavior, then divided into the environment, personal, individual and behavior client's personal experiences, actions of others, and environmental factors on health behavior. BMI equation - correct answer ✔✔BMI = weight/height FERPA - correct answer ✔✔(family educational rights and privacy act) mainly to protect info involving education, particularly in school settings Theory of planned behavior - correct answer ✔✔aka theory of reasoned action The intention to engage in behavior will eventually result in the behavior happening. The clients' intent level is determined by their attitude toward the behavior. not the best approach for fitness goals normal BMI level - correct answer ✔✔18.5-24.9 underweight BMI level - correct answer ✔✔less than 18.5 Obese I BMI level - correct answer ✔✔30-34.9 2.tricuspid valve 3.right ventricle 4.pulmonary semilunar valve 5. pulmonary arteries 6.alveolar capillaries 7.pulmonary veins 8.left atrium 9.bicuspid valve 10.left ventricle 11.aortic valve low risk - correct answer ✔✔males < 45yrs, female < 55, asymptomatic have ≤ 1 risj factor moderate risk - correct answer ✔✔males ≥ 45 yrs, women ≥55 yrs, have ≤ 2 risk factors high risk - correct answer ✔✔diagnosed with cardio/metabolic disease or ≥1 symptom of CVD interval training - correct answer ✔✔-working at high levels of exertion for brief periods of time with intermittent rest -improves endurance and maximizes metabolic functioning-weight loss -good for all b/c intensity is relative and can be adjusted to client fitness levels continuous training - correct answer ✔✔-maintaining steady speed and intensity throughout cardio -improves endurance, aerobic metabolic functioning, prolonged conditioning of muscle -works for clients who require low-moderate impact programs circuit training - correct answer ✔✔-periods of cardio with intermittent strength training -improved cardio endurance, strength of major muscle groups, efficiency of oxygen delivery and utilization exercise program recommendations for healthy adults (using FITT-VP ) - correct answer ✔✔-30-60 mins of cardio 5-7x wk -resistance training focusing on all major groups 2-3x wk -flexibilty training 5-7x wk -hold stretches 15-30 secs each (target cardio at 16-20 RPE) Borg RPE Scale - correct answer ✔✔6-11 (very light to fairly light) 12-16 (somewhat hard to very hard) 17-20 (very hard to max exertion) HRR equation - correct answer ✔✔MHR(max heart rate) −RHR (resting heart rate) = HRR (heart rate reserve) Max Intensity Equation (HR) - correct answer ✔✔HRR × --- ⁺ RHR = max intensity Min Intensity Equation (HR) - correct answer ✔✔HRR × --- +RHR = min intensity MHR equation - correct answer ✔✔MHR = 220 − age Conditions that recommend training in 40-70% of HRR - correct answer ✔✔-osteoporosis -hypertension -dyslipidemia Conditions that recommend training in 50-85% of HRR - correct answer ✔✔-arthritis -diabetes (max 80%) -cardiac Metabolic conditions rec. HRR training? - correct answer ✔✔start with 40-60% of HRR work up to 50- 75% HRR range Calorie calculations - correct answer ✔✔carbs - 4 cal x gram proteins - 4 cal x gram fats - 9 cal x gram alcohol - 7 cal x gram (fibers subtract from carbs) sprain - correct answer ✔✔stretch/tear to ligaments at a joint strain - correct answer ✔✔damage to tendons or muscles at the tendinous junction bursitis - correct answer ✔✔inflammation of bursae, fluid-filled sacs that lubricate and cushion joints or subcutaneous tissue tendonitis - correct answer ✔✔tendon inflammation often from overuse injury contraindicated exercises - correct answer ✔✔-straight leg sit-ups -cervical & lumbar hyperextensions -deep full squats -double leg raises -hurdler's stretch -standing toe-touches Power training - correct answer ✔✔3-5+ sets 1-2 reps 2-5 mins rest 90-100% RM borderline high cholesterol - correct answer ✔✔130-159 high cholesterol - correct answer ✔✔160-189 very high cholesterol - correct answer ✔✔≥190 maximal HR - correct answer ✔✔the highest heart rate your system is capable of producing during exercise submaximal HR - correct answer ✔✔heart rate throughout various intensities between resting and maximal HR. Moderate submaximal intensity ranges from 50-75% of max HR, vigorous submaximal ranges from 75-99% of max HR systolic BP - correct answer ✔✔-the upper # in BP reading best way to predict future cardio events -(the higher number range) -changes during exercise -measures how hard the heat pumps blood into arteries diastolic BP - correct answer ✔✔-the bottom # in BP reading -indicates pressure on arteries when the heart rests between beats -(the lower range of numbers -relatively stable during exercise Normal BP - correct answer ✔✔systolic <120 diastolic <80 prehypertension BP - correct answer ✔✔systolic 120-129 diastolic <80 stage I hypertension - correct answer ✔✔systolic 130-139 diastolic 80-89 stage II hypertension - correct answer ✔✔systolic ≥140 diastolic ≥90 superset - correct answer ✔✔alternating between 2 exercises most commonly protagonists and antagonists efficient - less rest time progressive overload - correct answer ✔✔in order to gain in strength muscle size, or endurance from any training you mist exercise against a resistance greater than that "normally" encountered concentric - correct answer ✔✔contracting the muscle while it's shortening eccentric - correct answer ✔✔contracting muscle while its is lengthening motivational interviewing - correct answer ✔✔style of talking with/ someone that evokes internal motivation to take action toward a change that is value-driven. Allows them to decide for themselves on their own terms their reasons for change/how committed they are Eccentrics - correct answer ✔✔increase tension on a muscle as it lengthens 1. load the eccentric portion of the lift 2.lengthen the amount of time for the eccentric contraction isometric contraction - correct answer ✔✔muscle contraction where the muscle doesn't shorten or lengthen 5 training R's - correct answer ✔✔-resistance -range of motion -rest -repetition -recovery Planes of Body Movement - correct answer ✔✔-frontal/coronal -sagittal -midsagittal -transverse frontal/coronal plane - correct answer ✔✔splits the body into front and back sections sagittal plane - correct answer ✔✔splits body into right and left sections midsagittal plane - correct answer ✔✔the specific instance of a sagittal plane that divides the body into equal right and left halves transverse plane - correct answer ✔✔splits the body into top and bottom inferior movement - correct answer ✔✔toward the feet superior movement - correct answer ✔✔toward the head medial movement - correct answer ✔✔toward the body's midline lateral movement - correct answer ✔✔away from the body's midline supination - correct answer ✔✔rotating up and inward (usually describes forearm/ankle) pronation - correct answer ✔✔rotating down and outward (usually describes forearm/anklez)