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PA & Health 330 > Aerobic Health > Flashcards

Aerobic Health Flashcards

1
Q

What is the relationship of MVPA to the relative risk of death?

A

AS MVPA increases from 60 to 420 minutes per week, the relative risk of early death will decrease from 1.0 to 0.6

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2
Q

How many minutes of MVPA is needed to show substantially lower risk?

A

About 150 minutes per week for adults

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3
Q

If a person is PA for 7 hours of the week, how much does that lower their risk of premature death and compared to who?

A

30-40% - compared to someone who does less than 30 minutes per week

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4
Q

Is the relationship between premature death and MVPA a dose-response?

A

Yes - amount of PA and a risk of poor health

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5
Q

If you have a strong cardiorespiratory system, what are you good at?

A

Aerobic exercise

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6
Q

What is the single most important component of health related fitness?

A

Aerobic exercise

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7
Q

What is aerobic exercise good for in terms of diseases?

A

Preventing CVD

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8
Q

How much aerobic exercise do you need to prevent CVD?

A

About 30-60 minutes of moderate intensity exercises on 3 to 5 days of the week

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9
Q

How important is PA in our lives?

A

It is very important but it is no longer a part of our existence

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10
Q

What is a hypo kinetic disease?

A

A chronic condition related to a lack of PA

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11
Q

What is cardio respiratory?

A

Pertains to the cardiac and respiratory systems

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12
Q

What is aerobic exercise?

A

Producing energy for PA with oxygen

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13
Q

What is anaerobic exercise?

A

Producing energy for PA without oxygen

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14
Q

What is adenosine triphosphate (ATP)?

A

Chemical compound that is the immediate source of energy for PA

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15
Q

What cycle is involved in ATP?

A

Krebs cycle

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16
Q

What does ATP do to the body?

A

Conducts movement through energy

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17
Q

What is a lactate threshold?

A

When there is an increase in lactic acid accumulation, and thus a better recruitment of fast twitch muscle fibers (for anaerobic activities)

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18
Q

Is the lactate threshold the same thing as the anaerobic threshold?

A

Yes - it transitions from using oxygen to having too much lactate to produce oxygen anymore and then it recruits fast twitch (type II) fibers

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19
Q

What is the aerobic capacity known as?

A

VO2 max

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20
Q

What happens when you work above the aerobic capacity?

A

You hit the aerobic maximum and work into the lactate/anaerobic threshold where oxygen is no longer used to produce your energy

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21
Q

What physiologically things occur when you work above your aerobic capacity?

A
  1. Lactate blood accumulates

2. Breathing increases

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22
Q

What happens to your VO2 max when you train?

A

It can improve from 50% VO2max to 75%

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23
Q

What is aerobic exercise?

A

Exercise using a steady supply of oxygen to contract and function

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24
Q

Who, when, and how was the term aerobic coined?

A

Dr. Kenneth Cooper in 1968 because of his book called “Aerobics”

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25
Q

Explain the pathway of blood in the CV system - starting when blood leaves the heart.

A
  1. Blood leaves the heart through the left ventricle into arteries with highly oxygenated blood
  2. Blood reaches arterioles
  3. Blood reaches capillary network
  4. Blood is taken in by organs and tissues that need oxygen through the capillary network
  5. Deoxygenated blood travels through venues
  6. Deoxygenated blood travels through veins
  7. Deoxygenated blood enters back into the heart at the right atrium
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26
Q

What are 2 characteristics of arteries appearances?

A
  1. Lumen interior

2. Smooth muscle exterior

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27
Q

What is the right side of the heart used for?

A

Pulmonary system

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28
Q

What is the left side of the heart used for?

A

Systemic system - head, upper, and lower body

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29
Q

What is the arterial-venous oxygen difference?

A

How much oxygen is released from artery to veins across the capillary network

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30
Q

Explain the process of the heart and lungs together - starting when air enters the body

A
  1. Air is taken up by the lungs containing oxygen
  2. Blood is waiting at the lungs to be oxygenated
  3. Oxygen is transported into the blood bound by hemoglobin
  4. Blood goes back to the heart
  5. Heart pumps out oxygenated blood to organ and tissues
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31
Q

What is oxygen used for at the cells?

A

Oxygen is used to convert food substrates to ATP which provides energy for PA

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32
Q

What systems are involved in CR endurance?

A

Pulmonary, CV, and muscular systems

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33
Q

What is oxygen uptake?

A

Known as the VO2 - capacity to deliver and use O2

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34
Q

How can you evaluate CV health?

A

By looking at VO2 and VO2 max

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35
Q

Where is the carotid pulse?

A

Under the angle of the jaw

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36
Q

What is the carotid pulse used for?

A

To find HR

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37
Q

How can you tell if you are not working hard enough or you are working too hard?

A

By measuring your HR while doing aerobic activities

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38
Q

What kind of zone do you want to be in while doing aerobic activity?

A

A zone that is avoiding the anaerobic zone

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39
Q

Can you train the aerobic system?

A

Not well

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40
Q

How can you train the aerobic system?

A

15-20% can be trained due to an increase in actual aerobic training

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41
Q

Where does most of your aerobic capabilities come from?

A

Genetics

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42
Q

Do you have a higher maximal O2 uptake from aerobic training?

A

Yes

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43
Q

What is the maximal O2 uptake called?

A

VO2 max

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44
Q

What is VO2 max?

A

Amount of O2 the individual can use while undergoing long exercise

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45
Q

Does aerobic exercise increase or decrease oxygen carrying capacities of blood?

A

It increases because the RBC count rises

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46
Q

Do women have higher or lower RBC counts?

A

They have lower RBC counts because of menstruation and body composition

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47
Q

What happens because of the increased oxygen carrying capacity of the blood?

A

Plasma volume also increases

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48
Q

What is the plasma volume?

A

Fluid component of blood

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49
Q

What are 2 characteristics of the plasma volume when someone is aerobically trained?

A
  1. Less viscous

2. Less restriction to flow

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50
Q

What happens to your HR when you become aerobically trained?

A

It decreases

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51
Q

What is beneficial about a decreased HR?

A

It increases your heart muscle strength

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52
Q

What happens when you have a lower HR at given workloads?

A

You have a greater efficiency of your CV system and an improved economy (i.e. energy cost)

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53
Q

What happens to mitochondria when you are aerobically trained?

A
  1. Increased number

2. Increased size

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54
Q

What do larger and more numerous mitochondria do for the body?

A

It increases the cell’s ability to produce energy

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55
Q

What happens to capillaries when someone becomes aerobically trained?

A

They are increased functionally and allow for more gas exchange at a tissue level

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56
Q

How does recovery time strengthen in aerobic activity?

A

System moves quicker to restore equilibrium in post exercise

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57
Q

What happens to your BP and blood lipids through aerobic activity?

A

BP lowers and blood lipids decrease - which reduces the risk of CVD

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58
Q

What happens to fat burning enzymes when someone is aerobically trained?

A

They increase because the fat is being lost primarily in the muscle when it is burned during aerobic training

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59
Q

What happens to your fat and waist girth when you aerobically train?

A

They are reduced

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60
Q

What happens to HDL cholesterol when you aerobically train?

A

Increases HDL cholesterol

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61
Q

What is the purpose of a physical fitness assessment?

A
  1. Educate participants regarding current level of fitness
  2. Motivate individuals to participate
  3. Provide a starting point for individual prescription
  4. Monitor changes in fitness through the years
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62
Q

How can you determine CV fitness?

A

O2 uptake per minute - VO2 max

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63
Q

What are absolute VO2 max units?

A

L of O2 / min

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64
Q

What are relative VO2 max units?

A

mL of O2 / min / kg of BW

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65
Q

What are the 3 components of O2 uptake?

A
  1. Heart rate
  2. Stroke volume
  3. AVO2
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66
Q

What is heart rate?

A

Beats per minute of the heart

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67
Q

What is stroke volume?

A

Amount of blood that the heart pumps and ejects at each beat

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68
Q

What is AVO2?

A

Amount of O2 removed from blood while exercising

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69
Q

What is AVO2 also known as?

A

Arterial venous difference

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70
Q

Which content drops oxygen first in exercise - arterial or venous?

A

Venous O2

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71
Q

What is the oxygen uptake idiomatically known as?

A

“Metabolic cart”

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72
Q

What is VO2?

A

Amount of oxygen used at rest or at sub maximal activity

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73
Q

What is VO2 max?

A

Amount of oxygen used at maximal activity

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74
Q

What are you trying to test in the VO2 max?

A

Volitional fatigue where you are unable to do any more work

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75
Q

What kind of training is VO2 max specific to?

A

Sport training - swimming, skating, X country skiing

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76
Q

What is VO2 max affected by?

A
  1. Genetics
  2. Training
  3. Gender
  4. Age
  5. Body composition
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77
Q

What is Fick’s equation?

A

VO2 max = (Max HR x SV x AVO2 difference)

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78
Q

What happens to the max HR component of Fick’s when aerobic training occurs?

A

It stays the same or decreases slightly

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79
Q

What is the equation for maximum HR?

A

220 - age (approximately)

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80
Q

What happens to the stroke volume component of Fick’s when aerobic training occurs?

A

It increases

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81
Q

What is the equation for the stroke volume?

A

End diastolic volume - end systolic volume

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82
Q

What happens to the AVO2 component of Fick’s when aerobic training occurs?

A

It increases

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83
Q

How can you find AVO2?

A

By looking at the amount of O2 removed from the blood when it is circulating during muscle activity

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84
Q

What occurs in pre-training on treadmills for VO2?

A

O2 consumption increases as the treadmill speed increases BUT eventually the oxygen consumption will not go up even if the speed is increasing

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85
Q

What does it mean when the VO2 stops increasing even though speed is increasing?

A

It means that the athlete will not be using oxygen anymore and has hit their anaerobic threshold and is “plateauing”

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86
Q

What is this point called when VO2 stops increasing?

A

VO2 max

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87
Q

What occurs in post-training on treadmills for VO2?

A

The VO2 will continue to increase when speed is increased, allowing the VO2 to get higher and higher

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88
Q

What is the main conclusion of post training on treadmills for VO2?

A

They have a higher VO2 max than the pre-trainer and can hit higher treadmill speeds before turning into anaerobic exercise

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89
Q

What occurs in pre-training on treadmills for stroke volume?

A

As treadmill speed increases, the stroke volume increases to certain point but will plateau

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90
Q

What happens at that person’s 50% mark of aerobic activity?

A

They hit their highest stroke volume output and will plateau because they will not be using as much oxygen in the exercise anymore

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91
Q

What occurs in post-training on treadmills for stroke volume?

A

As treadmill speed increases, the stroke volume will continue to increase

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92
Q

Why does stroke volume increase with exercise?

A

Once a person is working at a high output of aerobic capacity, their heart is able to eject more blood per each beat = higher SV

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93
Q

What occurs in pre-training on treadmills for HR?

A

HR is higher in most individuals

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94
Q

What occurs in post-training on treadmills for HR?

A

HR will be decreased and will be working more efficiently for the individual

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95
Q

What kind of % change in VO2 will you see in an inactive person who was sedentary to begin with?

A

Only 2%

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96
Q

What kind of % change in VO2 will you see in a low volume, moderate intensity person?

A

About 6%

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97
Q

What kind of % change in VO2 will you see in a low volume, vigorous intensity person?

A

About 12%

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98
Q

What kind of % change in VO2 will you see in a high volume, vigorous intensity person?

A

About 17%

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99
Q

What happens to the risk of CHD with moderate amounts of PA and exercise volume?

A

It decreases dramatically

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100
Q

What happens to the risk of stroke with greater PA levels and exercise volume?

A

It drops but in an L shape, indicating that it cannot drop too much to a point of stress in the body

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101
Q

How many MET mins/miles of PA should you acquire a week to prevent CHD?

A

800 MET mins - 12 miles per week

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102
Q

What kind of assessment should be done before any kind of VO2 max test?

A

Physician assessment

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103
Q

What kind of clinical measures do they look at?

A

VO2 max and VO2 peak

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104
Q

What is the VO2 peak?

A

Highest uptake value or workload obtained by a person without achieving true maximal critera

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105
Q

What kind of test do most physicians do to determine VO2 max?

A

Graded exercise testing

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106
Q

What do physicians do with the VO2 max?

A

Calculate relative intensity for exercises at MVPA for 20-30 minutes or 10 minute bouts

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107
Q

What is a maximal test and who is it suited for?

A

It is a test requiring all out effort and it is best suited for young, low risk, and healthy populations

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108
Q

What are examples of the maximal tests?

A
  1. 2.4km run

2. 12 minute swim test

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109
Q

What is the Astrand Rhyming Test?

A

It is a cycling test done on a cycle ergometer, which is fixed cycling machine with varying resistances

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110
Q

What is a sub maximal test and who is it suited for?

A

It is a test that does not require all out effort and is good for measuring low active people

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111
Q

Who are sub maximal tests not good for?

A

People with diagnosed CVD, higher risks of CVD, and people with orthopaedic challenges who require medical supervision

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112
Q

What are examples of sub maximal tests?

A
  1. Step test

2. 1.6 km/1 mile walk test

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113
Q

What is the 2.4km run test?

A

A test done to see how long it takes the person to run or walk 2.4km

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114
Q

Is the 2.4km run test easy to administer?

A

Yes

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115
Q

Who is the 2.4km run test not recommended for?

A
  1. Beginners
  2. Men over 45yo
  3. Women over 55yo
116
Q

What kind of aerobic program is recommended before taking the test?

A

An aerobic program lasting at least 6 weeks

117
Q

What are the results of the 2.4km run test?

A

Faster times correlate to greater VO2 maxes and slower times correlate to lower VO2 maxes

118
Q

What is the step test?

A

It is a test that takes 3 minutes of step testing and after the 3 minutes, you take your HR between 5-20 seconds afterwards

119
Q

What is a benefit of the step test?

A

It requires little time or equipment

120
Q

What are the results of the step test?

A

Higher heart rate means you have a lower VO2 max and a lower heart rate means you have a higher VO2 max

121
Q

What are benefits of the Astrand Rhyming test?

A

It is simple, practical, and popular

122
Q

Where is the AR test normally done?

A

In lab settings

123
Q

Where is the AR test conducted?

A

On a bicycle ergometer

124
Q

What is the end point of the AR test?

A

To see the maximal resistance that someone can proficiently cycle to

125
Q

What are the results of the AR test?

A

Higher heart rate means a lower VO2 max and a lower heart rate means a higher VO2 max

126
Q

What is the 12 minute swim test?

A

It predicts maximal uptake in an underwater activity

127
Q

What is the downfall to the 12 min swim test?

A

It is more difficult to administer than the land based tests and is greatly affected by swimming abilities

128
Q

What are the results of the 12 min swim test?

A

They are a general approximation

129
Q

What is an excellent high physical fitness standard for a man and woman at <29yo?

A

Man: >53
Woman: >49

130
Q

What is a good high physical fitness standard for a man and woman at <29yo?

A

Man: 44 - 52.9
Woman: 39 - 48.9

131
Q

What is an average health fitness standard for a man and woman at <29yo?

A

Man: 43.9
Woman: 38.9

132
Q

What is poor health fitness standard for a man and woman at <29yo?

A

Man: <24.9
Woman: <23.9

133
Q

What are the trends of fitness classifications on poor, average, good, and excellent fitness standards?

A

As age increases, the fitness classification based on VO2 max starts to decrease. As well, women tend to have lower VO2 max scores compared to men in the same category

134
Q

What does oxygen uptake have value in?

A

Predicting caloric expenditure in aerobic activities

135
Q

Where should your HR be when doing aerobic activities?

A

Between 110 - 180 BPM

136
Q

How can you measure the HR in aerobic activities?

A

See how much air a person is breathing in and also expiring vs. how many gases in the ambient air were present beforehand

137
Q

What increases during aerobic exercise?

A
  1. HR

2. O2 inhalation

138
Q

If you jogged 100m/min versus 205m/min, what would you expect?

A

At 100m/min, you would have a lower VO2 max than someone jogging at 205m/min

139
Q

What is the 1st response to steady state exercise?

A

Rest with a low HR

140
Q

What is the 2nd response to steady state exercise?

A

Warming up the body to get the HR up to the target zone

141
Q

When are the least comfortable moments of steady state exercise?

A

The first 4-5 minutes trying to get into the HR zone

142
Q

What is oxygen debt?

A

It is done in the beginning of steady state exercise and it requires taking in a lot of O2 to use

143
Q

What is the 3rd response to steady state exercise?

A

The steady state where someone has found a pace that is comfortable to exercise in

144
Q

What is a training adaptation to the steady state?

A

Being able to run or swim or cycle faster with more resistance

145
Q

What is the 4th response to steady state exercise?

A

Recovery depending on intensity and duration

146
Q

What is oxygen deficit?

A

It is done in the recovery period of the steady state and it requires not inhaling as much oxygen as if it is paying back the oxygen debt

147
Q

How long do some marathon runners go into oxygen deficit and why?

A

About 2-3 days in order to replenish glycogen and synthesize muscle without giving it more O2

148
Q

How much of the population is truly committed to exercise?

A

A very low percent

149
Q

How many drop out within the first 6 months?

A

More than half

150
Q

What should be considered when thinking about readiness for exercise?

A
  1. Self control
  2. Attitude
  3. Health
  4. Commitment
151
Q

What do health clubs tend to focus on?

A

Selling memberships and not necessarily servicing the people

152
Q

What are the aerobic exercise program principles?

A
  1. Overload
  2. Specificity
  3. Individuality
  4. Reversibility
153
Q

What is the overload principle?

A

To improve a physiological system and to develop muscle groups, you must stress or challenge that area beyond its normal limits

154
Q

How can you adjust the overload principle?

A

Durations and intensities

155
Q

What is the specificity principle?

A

Specifically relating an exercise program to your overall exercise objectives

156
Q

What occurs in the muscle groups when specificity is applied?

A

Muscle groups in the mode of training assesses improvements; meaning that if we work on legs, legs will improve but arms will not

157
Q

What is the individuality principle?

A

Evaluating your fitness level and exercise goals on a personal level rather than comparing yourself to others

158
Q

What systems can you train apart from the aerobic?

A
  1. ROM
  2. Strength
  3. Flexibility
  4. Muscular endurance
159
Q

What is the reversibility principle?

A

When you stop overloading your aerobic system, your aerobic fitness level will return its pre exercise level over time

160
Q

What is the time spurt pattern of reversibility?

A
  1. 3 months of exercise
  2. Stop for 3 months
  3. Back at pre exercise level
161
Q

What is the FITT principle?

A

Frequency, intensity, time, and type

162
Q

What is the frequency of aerobic exercises?

A

Number of sessions - at least 3x of exercise sessions per week

163
Q

What is the intensity of aerobic exercises?

A

Difficult or stress levels of each session

164
Q

What is the time of aerobic exercise?

A

Duration of each session

165
Q

What is the type of aerobic exercise?

A

Kind of exercise in each session

166
Q

What does type of exercise depend on?

A

Goals whether it be for sports or for health

167
Q

How do you estimate max HR?

A

220 - age (with a +/- 10 BPM)

168
Q

What kind of test could show maximal HR?

A

Stress tests

169
Q

Who do you not want to find maximal HR’s on?

A

Older people whose hearts are starting to function less

170
Q

What is the ACSM exercise guidelines for aerobic exercise?

A

Frequency - 3 days per week
Intensity - 55% MHR
Time - 20 minutes per session

171
Q

What is the ACSM exercise guidelines on upper limit of aerobic exercise?

A

Frequency - 5 days per week
Intensity - 90% MHR
Time - 60 minutes per session

172
Q

How can you achieve the recommended times of exercises if you can’t do it all at once?

A

Accumulating multiple 10 minute sessions of exercise across the day

173
Q

What does splitting the exercises into 10 minute bouts do?

A
  1. Allows for more flexibility on attaining better aerobic endurance
  2. Improves aerobic capacity
174
Q

What is exercise prescription?

A

Using FITT to develop fitness in an individual

175
Q

What must you do to keep overloading?

A

Increase the number of weight and increase the number of sets

176
Q

What muscle is important to overload for aerobic health?

A

Heart

177
Q

What is CR development?

A

When the heart moves from working at 40-50% of its reserve to about 40-85% of its reserve

178
Q

What is the heart rate reserve?

A

It is the difference between MHR and RHR

179
Q

How do you determine the intensity of CR activities?

A

Multiply the HRR by the training zone %

180
Q

Explain how to get to HRR and how to correlate it to a training zone

A
  1. Take the MHR from 220 - age
  2. Find RHR by measuring BPM
  3. Subtract to get HRR
  4. Multiply HRR by training zone that aligns with fitness goals
181
Q

What is the low intensity training zone?

A

40-50% of HRR

182
Q

What is the moderate intensity training zone?

A

50-60% of HRR

183
Q

What is the high intensity training zone?

A

60-85% of HRR

184
Q

What ranges are you in when you are in a warm up phase?

A

You move through low intensity and moderate intensity until you just pass into high intensity

185
Q

What ranges are you in when you are in the aerobic phase?

A

You are in the high intensity zone up until it hits the peak end of 85% of HRR

186
Q

What ranges are you in when you are in the cool down phase?

A

You immediately move out of the high intensity training zone and into the moderate and then low zone

187
Q

Is the carotid pulse easier to find once you start exercising more?

A

Yes

188
Q

What do heart rate monitors do?

A

They pick up on electrical activity based on the ejection and systolic of blood

189
Q

What does exercise do to your heart in regards to electrical stimulation?

A

It stimulates an electrical impulse at the AV node for the atrium to send another impulse to the purkinje fibers which then contracts the ventricle

190
Q

What are the spikes on an ECG?

A

The ventricles contracting

191
Q

What is it called when the ventricles contract?

A

Systolic - highest pressure

192
Q

What are the plateaus on the ECG?

A

The ventricles refilling

193
Q

What is it called when the ventricles refill?

A

Diastolic - lowest pressure

194
Q

What is the BPM?

A

Each time the heart ejects blood per minute

195
Q

If someone wanted to run a 10km race and you were only given their MHR and target HR zone, what would you do?

A

Multiply the MHR by the target HR zone and find the range of target HR’s

196
Q

What is the problem with only knowing the MHR and the target HR zone?

A

It does not account for the resting HR and it does not consider the HR reserve

197
Q

What is the Karvanen Formula?

A

[ (MHR - RHR) x (HR zone) ] + RHR = target HR

198
Q

What are the advantages to the Karvanen Formula?

A

It takes into account the RHR and the HRR to get a better accuracy of the target HR zone

199
Q

When could accuracy be further improved in terms of determining peak HR?

A

Accuracy could be highly improved if we knew the peak HR for a person

200
Q

What kind of intensity is required to achieve the highest physical fitness standard?

A

High intensity

201
Q

Who has the highest VO2 max ever recorded history?

A

A cross country skier

202
Q

Why would a X country skier have the highest VO2 max?

A

It incorporates the whole body - upper body and lower body are both consuming O2 at the same time

203
Q

What kind of activity requires much more intensity?

A

Activity used to optimize and improve performance rather than just being used for health

204
Q

If you wanted to focus on being heart healthy, what percentage of your MHR would you train at?

A

50 to 60%

205
Q

If you wanted to focus on weight management, what percentage of your MHR would you train at?

A

60 to 70%

206
Q

If you wanted to focus on aerobic zone, what percentage of your MHR would you train at?

A

70 to 80%

207
Q

If you wanted to focus on anaerobic threshold zone, what percentage of your MHR would you train at?

A

80 to 90%

208
Q

If you wanted to cross into the red line zone, what percentage of your MHR would you train at?

A

90 to 100%

209
Q

What numbers correspond to a perceived exertion of no exertion at all?

A

6-8

210
Q

What numbers correspond to a perceived exertion of very light brisk walking?

A

9-10

211
Q

What numbers correspond to a perceived exertion of light jogging?

A

11-12

212
Q

What numbers correspond to a perceived exertion of somewhat hard running?

A

13-14

213
Q

What numbers correspond to a perceived exertion of something hard?

A

15-16

214
Q

What numbers correspond to a perceived exertion of a very hard quick run?

A

17-18

215
Q

What numbers correspond to a perceived exertion of being extremely hard?

A

19

216
Q

What numbers correspond to a perceived exertion of maximal exertion?

A

20

217
Q

When would you be at maximal exertion?

A

On the final stretch of a stress test

218
Q

What is a hint for finding the HR of these exercise for college students?

A

Add a 0 on to the end

219
Q

Do people often check HR during exercise?

A

No

220
Q

What is a good measure of intensity quantitatively?

A

Perceived exertion

221
Q

What is the perceived exertion used as?

A

A scale to monitor the intensity of aerobic exercise and to allow individuals to rate intensity

222
Q

What is the mode of exercise for aerobic training?

A

Any activity or combination that will increase HR

223
Q

Where do you want to target in aerobic training?

A

Major muscle groups

224
Q

What is the pace of the mode in aerobic training?

A

Rhythmic and continuous

225
Q

How often should you be doing aerobic activities?

A

30 minutes daily

226
Q

What kind of activities are best for reducing the risk of injury?

A

Low impact activities

227
Q

When starting a program for CR fitness, what should the frequency be?

A

About 3-5 days a week of 20-30 minutes per session

228
Q

What do the frequency guidelines for CR fitness imply?

A
  1. Improvements in maximal O2 uptake

2. Improvements at more than 5x a week will become minimal

229
Q

What is CR fitness known for?

A

Disease prevention and enhanced QOL

230
Q

How can you achieve disease prevention through CR fitness?

A

By doing 30 minutes of low to moderate intensity exercise on most days of the week

231
Q

If you were trying to lose weight with CR health, what would you do?

A

60 minute sessions of low to moderate intensity exercise on most days of the week

232
Q

Are the benefits of an exercise program long term or short term?

A

Relatively short term

233
Q

How should you view exercise if it is only beneficial in the short term?

A

As a medication that should be taken daily

234
Q

How much PA should people engage in?

A

Depending on intensity, all aerobic activity should last about 20 to 60 minutes on 6-7 days of the week

235
Q

What are 2 contributions that different kinds of activities have to fitness benefits?

A
  1. They vary for health

2. Nature of activity dictates aerobic benefit

236
Q

What measure do physicians use to prescribe exercise intensity?

A

METS - metabolic equivalent and the rate of EE at rest

237
Q

What 8 things do different activities have varied recommendations for?

A
  1. Fitness levels
  2. Injury risks
  3. Endurance development
  4. Strength development
  5. Flexibility development
  6. Weight control
  7. MET level
  8. Caloric expenditure
238
Q

What fitness level is hiking at?

A

Beginner level

239
Q

What injury risk is swimming at?

A

Low

240
Q

What MET levels is cross training at?

A

6 to 15

241
Q

What do all the 8 things that the different activities do for an individual depend on?

A
  1. Effort

2. Body weight

242
Q

How can you maintain fitness?

A

Only through a regular lifetime program

243
Q

What happens if you do not maintain?

A

4 weeks of aerobic training are completely wiped out by 2 weeks of inactivity

244
Q

How can you mitigate this “use it or lose it” principle?

A

Regular exercise over months or years

245
Q

What is the complete aerobic training program?

A
  1. Warming up and stretching
  2. CR and endurance exercise
  3. Cool down and stretching
  4. Flexibility activities
  5. Strength activities
246
Q

What are different types of CR activities?

A
  1. Walking
  2. Hiking
  3. Jogging
  4. Cycling
  5. Rowing
  6. Running
  7. Swimming
247
Q

What are moderate intensity child and adolescent activities?

A
  1. Active rec.
  2. Biking
  3. Brisk walking
  4. House and yard work
  5. Games of catch and throw
248
Q

What are vigorous intensity child and adolescent activities?

A
  1. Active games
  2. Biking
  3. Jumping rope
  4. Martial arts
  5. Running
  6. Sports
  7. Dancing
249
Q

What are moderate intensity adult activities?

A
  1. Brisk walking
  2. Water aerobics
  3. Biking
  4. Doubles tennis
  5. Ballroom dancing
  6. General gardening
250
Q

What are vigorous intensity adult activities?

A
  1. Jogging and running
  2. Swimming laps
  3. Singles tennis
  4. Aerobic dancing
  5. biking
  6. Jumping rope
  7. Heavy gardening
  8. Hiking uphill
251
Q

What are older adult activities?

A

Moderate or vigorous depending on level of fitness and health:

  1. Walking
  2. Dancing
  3. Swimming and H2O aerobics
  4. Jogging
  5. Aerobic exercise classes
  6. Biking
  7. Gardening
  8. Tennis
  9. Golf
252
Q

Why is barefoot running controversial?

A
  1. Goes against years of research

2. Rocks and glass present even if modern surfaces are harder

253
Q

Who could get away with barefoot running?

A

Very lean people who have less impact with the ground

254
Q

Why would it be difficult to exercise in different environments?

A
  1. Heat
  2. Cold
  3. Altitude
  4. Air pollution
255
Q

What are the warning signs of heat exhaustion?

A
  1. Weakness
  2. Tiredness
  3. Muscle cramps due to electrolyte imbalances
  4. Paleness
  5. Heavy sweating
  6. Confusion
256
Q

What do some people require when they are about to compete in a hot country?

A

Adaptation to the heat by going early and adjusting/preparing for the different conditions

257
Q

At what height does altitude sickness start to afflict travellers?

A

8000 feet

258
Q

What are high altitudes?

A

5000 to 11 500 feet

259
Q

What are very high altitudes?

A

11 500 to 18 000 feet

260
Q

What are extreme altitudes?

A

18 000 to 35 000 feet

261
Q

Which city is called the Mile High City?

A

Denver, Colorado

262
Q

Why is Denver called the Mile High City?

A

Exercise performance is not as good here due to the high altitudes - must adjust well

263
Q

What are Everest Base Camps used for?

A

Adjustments to the amount of O2 as they keep ascending

264
Q

What do infomercials promote?

A

Questionable exercise techniques

265
Q

What must public health workers do with infomercials?

A

Know what the public is being exposed to

266
Q

What do infomercials claim is good about their products?

A
  1. Shorter time to exercise

2. Promotes full body workouts and sculpting

267
Q

What are most people concerned about when starting fitness programs?

A
  1. Equipment
  2. What they have to wear
  3. What they should look like
268
Q

What is spot forming?

A

The notion that local contracting muscle burns fat only in the target area

269
Q

Is spot forming valid?

A

No, it is tough to localize certain muscles and normally several will come into play

270
Q

What proves the invalidity of spot forming in tennis player?

A

Tennis players may differ in the amount of muscle on either arm but they will have approximately the same amount of fat on either one

271
Q

What is the most important fluid to be ingested for the body?

A

Water

272
Q

What kind of climate requires more H2O?

A

Hot and humid

273
Q

What is advised for fluid intake of exercise sessions less than an hour when it is not hot and humid?

A

You do not need to replace your fluids during exercise - however you should drink before and after

274
Q

What is advised for fluid intake of exercise sessions more than an hour when it is hot and humid?

A

You can benefit from a sports drink or H2O during exercise

275
Q

What amount of carbs is good in a sports drink?

A

About 4-8g of carbs per 1/2 cup of H2O is a good mix

276
Q

What will this mix of sports drink do?

A

It will provide an energy boost and won’t remain in the stomach for too long, which provides strong delivery to the whole body

277
Q

Where was Gatorade created?

A

University of Florida

278
Q

Does U of F receive funds from GatoradE?

A

Yes - 10%

279
Q

What is air pollution’s effect on exercise?

A

Must be clear to ensure easier respiratory functions

280
Q

What did China do for the 2008 Olympics?

A

They shut down factories weeks before to improve and ensure good air quality

281
Q

What kind of alternatives are there to regular PA when someone has a busy schedule?

A
  1. Three 10 minute workouts of moderate activity instead of one 30 minute workout
  2. Living an active lifestyle if unable to plan workouts ahead of time
  3. Unstructured activity is at least equal to structured and planned workouts
282
Q

What constitutes activities of daily living?

A

30 minutes per day of PA in segments of at least 10 minutes for a base of fitness

283
Q

What constitutes aerobic exercise?

A

20 to 60 mins of PA on 3-5 days of the week working at 55 to 90% of MHR

284
Q

What constitutes flexibility?

A

Warming up and holding positions for 30 seconds to a point of tension on 3 to 5 days of the week

285
Q

What constitutes strength training?

A

8 to 12 repetitions in 1-3 sets on 2 to 3 days of the week with 1 rest day between

286
Q

What constitutes recreational activities?

A

Warming up and cooling down for specific activities on 2 to 3 days of the week

287
Q

What constitutes HI exercise and competitive sports?

A
  1. Regular training
  2. Preparation
  3. Solid fitness bases
  4. Intensive and light training variations

PA & Health 330 (4 decks)

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