Chapter 1: Defining Health & Fitness Exam 1

Question 1

Scope of Practice

Answer 1

-The range of activities that a licensed health professional is allowed to perform within their profession
-Important to stay within scope to ensure safety, legality, & effectiveness

Question 2

Physical Activity

Answer 2

-Any body movement that uses more energy than at rest
-Includes all Activities of Daily Living (ADL’s): Leisure, Occupational, Active Transportation, etc.

Question 3

Physical Fitness

Answer 3

-Ability to perform all these activities of daily living (ADLs) without undue fatigue
-Comprised of five health related and six skill related components

Question 4

Exercise

Answer 4

A planned, structured, and repetitive body movement done to improve or maintain one or more of the 11 components of physical fitness

Question 5

Cardiorespiratory Fitness

Answer 5

-Ability of the heart, lungs, and circulatory system to deliver enough oxygen to working muscles during sustained activity
-Regular aerobic exercise
-Increases body’s ability to deliver and use oxygen

Question 6

Benefits of Cardiorespiratory Fitness

Answer 6

-Strengthens heart muscle & enlarges chambers of the heart to pump more blood per beat
-Promotes blood vessel dilation through effects of nitric oxide
-Increases number of red blood cells and hemoglobin molecules
-Increases number of capillaries
-Increasing number of mitochondria and aerobic enzymes to produce energy (ATP)
-Net Result is MORE ENERGY

Question 7

Muscular Strength

Answer 7

The ability of muscles to exert a maximal force

Question 8

Muscular Endurance

Answer 8

The ability of muscles to hold a position or perform repeated contractions without fatigue

Question 9

Muscular Strength/Muscular Endurance

Answer 9

Regular resistance training helps to build and maintain muscle strength, muscle endurance and muscle mass

Question 10

How does Resistance Training work?

Answer 10

By increasing the diameter of muscle fibers and improving neuromuscular communication and motor unit recruitment ability

Question 11

What does Resistance Training Help?

Answer 11

-Increase metabolic rate so more calories are burned and less calories are stored
-Prevent injury, low back and arthritic pain and by promoting joint stability and absorbing stressful external forces
-Use glucose more efficiently

Question 12

Between what ages is more than 50% of muscle loss without resistance training?

Answer 12

25 & 80

Question 13

Flexibility

Answer 13

-The range of motion (ROM) at a joint or a series of joints
-Regular stretching

Question 14

Benefits of Flexibility

Answer 14

-Prevents injury by promoting elasticity and resiliency of connective tissue
-Promotes balance and alignment reducing risk of injury and natural wear and tear

Question 15

Affects of Inactivity on Flexibility

Answer 15

-Decreases flexibility due to lack of blood flow promoting shortening of connective tissue
-Increases viscosity of joint fluid

Question 16

What causes physical changes in connective tissue (collagen fibers) and de-hydration of soft tissue?

Answer 16

Aging

Question 17

Body Composition

Answer 17

-Percentage of fat-mass versus fat-free mass (muscle, bone and other tissues)
-Measures body fat percentage
-Measure Waist-To-Hip-Ratio

Question 18

Excess body fat reduces life expectancy by increasing risk of:

Answer 18

-Coronary Heart Disease
-Hypertension
-Stroke
-Type II Diabetes
-COPD
-Osteoarthritis
-Cancer
-Gallbladder Disease

Question 19

What is the most effective method of fat reduction?

Answer 19

Regular exercise combined with dietary restriction

Question 20

Five Health Related Components of Physical Fitness

Answer 20

Cardiorespiratory Fitness, Muscular Strength, Muscular Endurance, Flexibility, & Body Composition

Question 21

Six Skill Related Components of Physical Fitness

Answer 21

Speed, Power, Agility, Coordination, Reaction Time, & Balance

Question 22

Speed

Answer 22

Ability to move your body or body parts quickly

Question 23

Power

Answer 23

Ability of muscles to generate a maximal force quickly

Question 24

Agility

Answer 24

Ability of your body to quickly and accurately change direction in space

Question 25

Coordination

Answer 25

The ability to use your senses and body parts to produce smooth, accurate movements

Question 26

Reaction Time

Answer 26

The ability to respond quickly to what you see, hear, or feel

Question 27

Balance

Answer 27

The ability to control or stabilize the body while stationary or moving

Question 28

Health Benefits of Exercise

Answer 28

-Increases HDL -Decreases LDL -Decreases triglycerides -Reduces Risk of Coronary Heart Disease (CAD), Hypertension and Stroke -Reduces Risk of Diabetes -Reduces Risk of Obesity -Decrease Risk of Osteoporosis -Improves Immune System -Reduces Risk of Cancer -Improves Mental Health -Improves Daily Work Capacity -Increases Longevity -Increases Quality of Life

Question 29

How many people meet the minimum aerobic and strength training guidelines?

Answer 29

-46.9% of Americans for Aerobic Guidelines -31.0% of Americans for Strength Training Guidelines

Question 30

FITT Formula

Answer 30

-Frequency= How Often -Intensity= How Hard -Time= How Long -Type= What Kind

Question 31

General Aerobic Exercise Guidelines

Answer 31

-Frequency= 3-5 days per week -Moderate Intensity=40%-59% HRR & RPE (4-6) -Vigorous Intensity=60%-89% HRR & RPE (7-8) -Moderate Intensity=30-60 min per session, >_ 150 min weekly -Vigorous Intensity=20-60 min per session >_75 min weekly -Type: large muscle group activities performed in a continuous/intermittent manner -Ages 6-17: 60 min of Daily Physical Activity -Ages 65 & Above: use guidelines as tolerated

Question 32

HRmax Method Calculation

Answer 32

220-age * Intensity % = THR in BPM

Question 33

HRR Method Calculation

Answer 33

(220 - Age - RHR) * (Intensity % + RHR) = THR in BPM

Question 34

The Problem with Calculating Target Heart Rates

Answer 34

-Age predicted maximal heart rate formulas highly inaccurate -Overestimates or underestimates 95% of the population

Question 35

RPE & Talk Test

Answer 35

-More accurate measure of metabolic responses to exercise -Based on Ventilatory Thresholds -Aerobic (VO2) Steady State -VT1 -VT2

Question 36

Aerobic (VO2) Steady State

Answer 36

-O2 supply can meet O2 demand -Producing energy aerobically

Question 37

VT1

Answer 37

-Upper limit of aerobic steady state (crossover point) -O2 supply can't meet O2 demand -Stop producing energy aerobically and shift to anaerobic metabolism -Lactic acid accumulates in blood -Body responds by producing bicarbonate ions to neutralize acid -Blow off more CO2 and breathing rate increases -RPE 4-6 / 50%-59% HRR

Question 38

VT2

Answer 38

-Lactic acid increases faster than the body can buffer and remove it -Upper limit of prolonged activity -RPE 7-9 / 70%-89% HRR

Question 39

General Strength Training Guidelines

Answer 39

-Frequency: beginners at least 2 non-consecutive days per week, experienced can choose weekly frequency -Intensity: beginners 60-70% 1-RM, experienced dependent upon goals -Time: beginners 1 or more set of 8-12 reps, experienced dependent upon goals, 30sec-3min rest between sets -Type: anything that provides resistance and creates tension in the muscle

Question 40

Strength Repetition Continuum

Answer 40

-1-5 reps (1-30secs) -Trains neurological system to preferentially recruit Type IIb fast twitch glycolytic muscle fibers -Large diameter muscle fibers with high anaerobic capacity -Moderate change in muscle size

Question 41

Size Repetition Continuum

Answer 41

-6-20 reps (30-120 secs) -Recruits all fiber types including Type IIb fast twitch glycolytic fibers, Type IIa fast twitch glycolytic/oxidative fibers and Type I slow twitch oxidative fibers -Large change in muscle size -More strength at lower end of range & more endurance at high end of range

Question 42

Endurance Repetition Continuum

Answer 42

-20 reps (120 secs or more) -Recruits Type 1 slow twitch oxidative muscle fibers -Small diameter muscle fibers with high aerobic capacity -Minor change in muscle size & strength

Question 43

General Flexibility Training Guidelines

Answer 43

-Frequency: at least 2-3 days per week(daily most effective) -Intensity: stretch slowly to a point of mild tension -Time: hold stretch 10-30 seconds for a total of 90 seconds per joint -Type: static, dynamic or proprioceptive neuromuscular facilitation (PNF) stretching methods, NO BALLISTIC STRETCHES