Chapter 16: Exercise Prescriptions for Health and Fitness Flashcards
(45 cards)
Physical activity
any form of repetitive muscular activity that involves large muscle groups
Physical fitness
set of attributes that relate to ability to perform physical activity
Exercise
a subset of physical activity that is planned, with a goal of improving or maintaining fitness
higher physical activity is associated with _____ risk of all-cause mortality
lower
Which is the most important risk factor for all-cause mortality?
Low fitness
more important than smoking, systolic BP, cholesterol, and BMI
Exercise dose adheres to what principle?
FITT
- frequency
- intensity
- time
- type
Frequency
days per week, times per day
Intensity
- % VO2 max
- % maximal heart rate
- rating of perceived exertion
- lactate threshold
Time
number of minutes of exercise
Type
cardiovascular endurance vs. resistance training
within cardiovascular training (swimming, running, rowing, walking)
FITT-VP principle
the addition of Volume and Progression to FITT
Volume
– frequency x intensity x time
Progression
– transition from easier to harder exercises
Are health related changes dependent on an increase in VO2 max?
No
The ACSM/CDC first produced physical activity guidelines in 1955… what were they?
Recommended 30+ minutes of moderate-intensity (3-6 METs) physical activity on most, preferably all, days of the week
Most recent, most comprehensive recommendations
2018
Every adult should accumulate 30 minutes or more of moderate-intensity PA on most, preferably all, days of the week
The physical activity recommendations (2018) can be accomplished by a variety of intensity and time combinations… what are they?
- Perform 150-300 minutes of moderate physical activity per week
or
- Perform 75-150 minutes of vigorous physical activity per week (>6 METs)
or… some combination of the two
MPA
moderate-physical activity
VPA
vigorous-physical activity
What MPA and VPA are the minimum goal for weekly PA?
150 minutes of MPA
75 minutes of VPA
Physical activity can be done in _____ to meet the goal
multiple intermittent bouts (e.g., 5 to 10 min)
What is the range of physical activity and what does it indicate?
150-300 minutes
indicates that health benefits accrue with more physical activity… that is, more is better
- for those unable to meet the weekly 150 min goal, achieving as much as possible will still improve health
How many times per week should adults perform muscle strengthening exercises? At what intensity? What muscle focus?
Adults should perform muscle strengthening exercises at least 2 days per week.
– focus on all major muscle groups
– perform at moderate-to-high intensities
How are physical workloads assigned and prescribed?
- assigned to meet individual abilities, goals, preferences
- prescribed in METs
1 MET
3.5 ml x kg-1 x min-1
METS can be used to estimmate
relative VO2
