Ch. 13-16 Flashcards
(29 cards)
Exercise prescription for CRF
- Freq
- Duration
- Intensity
Frequency- gains level off after 3 to 4 sessions/week
Duration- total work per session should be 200-300 kcal
Intensity- 60-80% of VO2max (increasing)
Guidelines for improving fitness
- screening
- progression
Screening- PARQ
Progression- start with moderate-intensity activity l waking 3-4 miles working up to 2 miles- then increasing duration and of intensity (walk to jog
General guidelines for improving fitness
-Cardiac arrest
Risk of cardiac arrest in vigorously active men- higher during exercise -lower overall (exercise + rest) risk
Acsm/aha recommendation 2007
Vigorous-intensity aerobic physical activity instead of moderate
Dose for exercise
- intensity
- frequency
- duration
Intensity- %vo2max, %maxjmal heart rate, rating of perceived exertion
Frequency- # of days per week, per day
Duration- # of mins of exercise, total kcals expended
Response for exercise
-specific changes
Specific changes- VO2max, resting blood pressure
Environmental concerns
Can elevate exercise heart rate
Heat and humidity
Altitude
Adjust exercise intensity in adverse environments
Acsm recommendation
Multiple sets more effective for improving strength
Single set sufficient when maximal strength gain is not the primary goal
- one set of 8-10 exercises
- 8-12 reps per set
- 2-3 sessions per week
Physical fitness
Set of attributes that relate to ability to perform physical activity
Chronic degenerative diseases
Major cause of death in US today
Epidemiology
Study of diseases in populations used to establish cause of disease, trace history of disease, evaluate interventions
Risk factors
Genetic- age, gender, race
Environmental- physical factors, socioeconomic factors, family
Behavioral- smoking(actual leading cause of death), diet, physical activity
Web of causation
Model used to establish “cause” of chronic disease and identify factors associated with development of chronic disease
Relative risk
Strength of an association between a risk factor and a development of a disease
Risk factors for coronary heart disease
Modifiable risk factors- can be changed
Non-modifiable- can’t be changed
Examples of risk factors
Can’t be changed- heredity, age, gender, race
Can be changed- smoking, high cholesterol, high blood pressure, physical inactivity, blood glucose, obesity, stress
Determining Association between risk factor and disease page 318
Temporal Association, plausibility, consistency, strength of Association, dose response relationship, reversibility, study design, judging the evidence
Atherosclerosis
Leading cause of stroke and heart attack
Coronary arteries- heart attack
Brain- stroke
Us population risk
Sedentary individuals are nearly 2 times as likely to develop coronary disease than active people
Visceral fat
Abdominal obesity
Leads to type 2 diabetes, cv disease, and metabolic syndrome
Metabolic syndrome
Three or more risk factors
Abdominal obesity Hypertriglyceridemia - high triglycerides Low hdl Hbp High fasting blood glucose
Screening
Acsm risk stratification
Level of supervision of exercise test
Low risk- med exam not needed
Moderate risk- exam and gxt recommended prior to vigorous exercise, supervision needed during maximal gxt
High risk- exam and gxt recommended before any exercise, supervision needed for gxt
Maximal run tests
AAPHERD’s 1-mile run/walk
