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Exercise Physiology > Clinical Exercise > Flashcards

Clinical Exercise Flashcards

1
Q

Define physical activity

A
  • body movement produced by muscle action that increases energy expenditure
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2
Q

Define exercise

A
  • planned, structured, repetitive, and purposeful physical activity
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3
Q

Define physical fitness

A
  • attributes related to how well one performs physical activity
  • examples include: VO2 max, strength, speed, endurance, agility, power
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4
Q

What percentage of adults int he US engage in regular vigorous activity 3x per week for at least 30 min

A
  • about 15%
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5
Q

What percentage of adults in the US do not engage in any regular physical activity

A
  • > 60%
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6
Q

What percentage of adults in the US have a sedentary lifestyle

A
  • about 25%
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7
Q

What are the most popular leisure time activities for adults in the US

A
  • walking
  • gardening
  • yard work
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8
Q

What percentage of adults in the US engage in light to moderate activity 5x per week for at least 30 min

A
  • about 22%
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9
Q

What populations does physical inactivity occur more frequently in

A
  • women
  • blacks
  • hispanics
  • older adults
  • less affluent (money)
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10
Q

How many children/teenagers do not participate in vigorous exercise on a regular basis

A
  • nearly one-half of those ages 12-21
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11
Q

What percentage of children/teenagers engage in light to moderate exercise nearly every day

A
  • about 25%
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12
Q

Relationship between participation in all types of physical activity and age/school grade

A
  • participation in all types of physical activity declines as age and school grade increases
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13
Q

Who participates more in vigorous physical activity, strengthening activities, and walking or bicycling males or females

A
  • more males participate in those activites
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14
Q

What is the relative risk of sudden death among athletes versus non athletes in males and females

A

Males: 1.95
Females: 2.00

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15
Q

In what ways does exercise improve health

A
  • counters the life shortening effects of cigarette smoking & excess body weight
  • people with high blood pressure reduced their death rate by half
  • countered genetic tendencies toward early death for people who parent(s) died before 65 by 25%
  • 50% reduction in mortality rate for active men whose parents lived past 65
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16
Q

How many kcal does walking one mile burn

A
  • burns about 100 kcal
17
Q

Relationship between miles walked per week and death rate

A
  • the more miles someone walks per week reduces their death rate
18
Q

Males have a higher risk of death in all aerobic fitness categories compared to females (True/False)

A
  • True
19
Q

Does exercise extend someone’s lifespan

A
  • life extending benefits of exercise correlate more with preventing early mortality than improving overall life span
  • while the max life span may not extend greatly, only moderate exercise enables many men & women to live a more productive & healthy life
20
Q

How can sedentary white women lower their all cause mortality rates

A
  • increase physical activity to the equivalent of 1 mile per day of walking can exhibit mortality rates about 40-50% lower than chronically sedentary counterparts
21
Q

What should you consider when determining an exercise program

A
  • individual’s goals
  • physical ability
  • health status
  • available equipment
22
Q

What are the components of an exercise training session

A
  • Warm up: 5-10 min of low to moderate intensity
  • Conditioning: 20-60 min of aerobic, resistance, neuromuscular, and/or sport activities
  • Cool down: 5-10 min of low to moderate intensity
  • Stretching: 10 min of stretching exercises performed after the warm up or cool down
23
Q

What is the FITT principle for the conditioning phase

A

F = frequency
I = intensity
T = time (duration)
T = type (mode)

24
Q

Frequency of exercise based on intensity

A

5 days/week: moderate intensity aerobic, weight bearing, flexibility
3 days/week: vigorous intensity aerobic, weight bearing, flexibility
3-5 days/week: a combination of moderate & vigorous intensity aerobic, weight bearing, flexibility
2-3 days/week: muscular strength & endurance, resistance, calisthenics, balance, & agility

25
Q

What intensity is recommended as the minimum to achieve health/fitness benefits

A
  • moderate intensity (intensity that noticeably increases HR & breathing)
26
Q

What intensity is ideal to achieve health.fitness benefits in most adults

A
  • a combination of moderate & vigorous intensity (intensity that results in substantial increases in HR & breathing)
27
Q

Methods to quantify exercise intensity

A
  • HR reserve (HRR) the most common
  • VO2 reserve (VO2R)
  • ratings of perceived exertion (RPE)
  • OMNI (gives you pictures to describe intensity)
  • talk test
  • affective valence (subjective of how they feel in their own words)
  • absolute energy expenditure per minute
  • % age predicted HR max
  • % oxygen uptake (%VO2)
  • metabolic equivalents (METs)
28
Q

What are the issues with 220 - age to determine HR max

A
  • underestimates HR max for both genders < 40 years
  • overestimates HR max for both genders > 40 years
29
Q

What is the more accurate predictor of HR max

A
  • MR max = 206.9 - (0.67 x age)
30
Q

How do you calculate HRR

A
  • HR max = 220 - age
  • HRR = HR max - resting HR
  • take 60% and 70% of HRR
  • add back resting HR to the 60-70% HRR values
  • this gives you a BPM range
31
Q

Describe time (duration)

A
  • amount of time physical activity is performed
  • total caloric expenditure
  • may be continuous or intermittent
  • recommended minimum is 100 kcal per week, about 150 min per week, 30 min a day
  • 3,000 to 4,000 steps per day
32
Q

Describe mode (type)

A
  • exercise should be rhythmic, aerobic type of moderate intensity, & large muscle groups
  • exercise requiring little skill to perform is recommended for all adults to improve health/fitness
  • exercise & sports requiring skill to perform or at higher levels of fitness are recommended only for people possessing adequate skill & fitness to perform that activity
33
Q

Describe rate of progression

A
  • any component of FITT may be increased
  • initially gradually increased duration by 5-10 minutes every 1-2 weeks over the first 4-6 weeks
  • after 1 month or more frequency & intensity may be gradually adjusted until recommended quality & quantity of exercise is met
  • increase duration or frequency before increasing intensity
34
Q

Describe muscular fitness

A
  • may be weight lifting or other devices
  • should improve strength, endurance, & power
  • one goal is to maintain fitness to perform activities of daily living
  • another goal is to manage, attenuate, or prevent chronic diseases
35
Q

Describe resistance training guidelines for healthy adults

A
  • 2 to 4 sets for each major muscle group (chest, shoulders, abdomen, back, hips, legs, arms)
  • should include 8 to 10 multipoint or compound exercises involving more than one muscle group
  • 2 to 3 days per week for each major muscle group
  • any single muscle group should be rested at least 48 hours between sessions
  • 8 to 12 reps per set muscle should be fatigued but not to failure (60-80% 1-RM)
  • exercises should include both concentric and eccentric contractions throughout the full ROM
36
Q

Describe flexibility exercises/stretching

A
  • improves ROM and /or counters loss of ROM with aging
  • at least 10 minutes involving the major muscle tendon groups
  • 4 or more reps per muscle group
  • 2 to 3 days per week
  • stretches should be performed to the limits of discomfort (mild tightness) but no further
37
Q

Describe neuromuscular exercsie

A
  • includes balance and proprioceptive training
  • 2 to 3 days per week
  • recommended particularly for older persons who are at increased risk of falling
38
Q

Strategies to enhance exercise adherence

A
  • assessment of self motivation may be useful
  • assessment of readiness for exercise (state of change) may be useful
  • exercise programming and counseling should be client centered

Exercise Physiology (9 decks)

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