Exam 1

Question 1

physical activity

Answer 1

any movements from skeletal muscles that substantially increase energy expenditure

Question 2

movement is typically characterized by …

Answer 2

energy expenditure (kcals)

Question 3

exercise

Answer 3

planned, purposeful, structured, repetitive movement with a goal in mind to enhance physical fitness

Question 4

health related components of physical fitness

Answer 4

muscular endurance, muscular strength, flexibility, body composition, & cardiovascular endurance

Question 5

skill-related components of physical fitness

Answer 5

balance, coordination, reaction time

Question 6

physical activity domains

Answer 6

HOTEL

H - household

O - occupational

T - transport

E - exercise

L - leisure-time activity

Question 7

1 MET

Answer 7

energy cost of rest (3.5 ml/kg/min)

Question 8

< 3 METS

Answer 8

light intensity

Question 9

3-6 METS

Answer 9

moderate intensity

Question 10

> 6 METS

Answer 10

vigorous intensity

Question 11

moderate intensity (verbal explanation)

Answer 11

heart rate increases but can maintain constant conversation

Question 12

vigorous intensity (verbal explanation)

Answer 12

can only speak in choppy language

Question 13

karvonen equation

Answer 13

[(max - rest) %] + rest

Question 14

MODERATE INTENSITY​ examples

Answer 14

Brisk walk (3 mph)​

Water aerobics​

Slow biking (<10 mph)​

Dancing​

Light gardening​

Question 15

VIGOROUS INTENSITY​ examples

Answer 15

Jogging/running​

Lap swimming​

Biking > 10 mph​

Heavy gardening (digging)​

Backpacking

Question 16

light intensity % HRR or % VO2R

Answer 16

30 -39

Question 17

moderate intensity % HRR or % VO2R

Answer 17

40 - 59

Question 18

vigorous intensity % HRR or % VO2R

Answer 18

60 - 89

Question 19

benefits of regular physical activity and exercise (improvement in cardiovascular and respiratory function)

Answer 19

Increase maximal oxygen uptake (VO2 max) ​

Increase capillary density ​

Increase exercise threshold for the onset of disease signs/symptoms​

Question 20

benefits of regular physical activity and exercise (at submaximal intensities)

Answer 20

Lower the myocardial oxygen cost​

Decrease heart rate and blood pressure (cardiac stress)​

Decrease ventilation​

Collectively, physical tasks are easier to accomplish

improves musculoskeletal health

Question 21

benefits of regular physical activity and exercise (Improve cardiovascular disease risk factors​)

Answer 21

Decrease blood pressure (systolic and diastolic)​

Increase HDL, decrease triglycerides​

Decrease body fat (subcutaneous and visceral)​

Improve metabolism​

Question 22

benefits of regular physical activity and exercise (Decrease morbidity and mortality through primary and secondary prevention)

Answer 22

morbidity - state of being unhealthy for a particular disease or situation

mortality - # of deaths that occur in a population

Question 23

purposes of pre-participation health screening

Answer 23

Identify those with significant medical disease that would prohibit them from exercising until those conditions have been stabilized or removed​

Identify those with chronic disease/condition that require a medically supervised exercise program​

Identify those at increased risk for disease due to signs and symptoms​
​
Identify any special needs and medical clearance

Safety and liability​

Establish rapport​ (History, Preferences​, Build trust)

Question 23

Overall, risks …. with increasing intensity and …. as the frequency of activity decreases.

Answer 23

increase

decrease

Question 24

pre-participation screening

Answer 24

Gather information on…​ Health/medical history and current medical conditions ​ Medications ​ Risk factors, sign/symptoms of disease Current physical activity habits

Question 25

Pre-participation Screening Algorithm​

Answer 25

Step 1) Classify individuals who do or do not currently participate in regular exercise (in the last 3 months, 3 days per week, 30 minutes moderate)​ Step 2) Identify individuals with known CV, metabolic, or renal diseases or those with signs or symptoms suggestive of cardiac, peripheral vascular, or cerebrovascular disease, Types 1 and 2 diabetes mellitus (DM), and renal disease​ Step 3) Identify desired exercise intensity

Question 25

Signs/Symptoms Suggestive of Cardiovascular, Pulmonary, or Metabolic Disease

Answer 25

Pain: discomfort in chest, neck, jaw, arms (ischemia)​ Dyspnea​ - difficult or labored breathing Syncope ​- fainting Orthopnea or paroxysmal nocturnal dyspnea​ Ankle edema​ Palpitations or tachycardia​ Intermittent claudication​ Heart murmur​ Unusual fatigue or shortness of breath with usual activities

Question 26

Cardiovascular Risk Factors

Answer 26

Age​: Men 45+​ Women 55+​ Family History​: MI/surgery or sudden death before 55 in father or other male first-degree relative​ MI/surgery or sudden death before 65 in mother or other female first-degree relative​ Smoking​: Current ​ Quit within 6 months​ Sedentary Lifestyle​: Not engaged in500-1,000 MET-min of moderate-to-vigorous physical activity or 75-150 min per week of moderate-to-vigorous intensity physical activity​ Obesity​: BMI > 30 kg​ Waist girth > 102 cm (40 in) for men​ Waist girth > 88 cm 38 in for women * Hypertension *​ Systolic > 130 mmHg (at least 2 separate occasions)​ Diastolic > 80 mmHg (at least 2 separate occasions)​ Antihypertensive medication​ Drug to eliminate category, count that category​ Dyslipidemia – abnormal fat in the blood​ LDL > 130 mg/dL​ HDL < 40 mg/dL​ Total > 200 mg/dL​ Lipid lowering medication​ Prediabetes​ Fasting glucose > 100 mg/dL​ 2 hour tolerance test > 140 mg/dL​ NEGATIVE risk factor: HDL > 66 mg/dL​ This is a good thing!

Question 27

PULMONARY RISK FACTORS​

Answer 27

Asthma​ Exercise-induced asthma/bronchospasm​ Extreme breathlessness at rest or during exercise​ Chronic bronchitis​ Emphysema

Question 28

MUSCULOSKELETAL RISK FACTORS​

Answer 28

Acute or chronic pain​ Osteoarthritis​ Rheumatoid arthritis​ Osteoporosis​ Inflammation/pain​ Low back pain

Question 29

informed consent

Answer 29

Summary of the background/ purpose(s)​ Explanation of the procedures​ Description of any and all risks​ Description of the benefits​ An offer to answer any questions​ A statement that the individual is free to withdraw at any time ​ A statement that the participant is free to refuse to answer specific items or questions​ A statement about confidentially

Question 30

physical examination

Answer 30

Heart Rate/rhythm​ Blood Pressure (seated, supine, standing)​ Anthropometrics​: Height, weight, BMI, waist:hip ratio, body composition (% fat)​ Palpation and auscultation of arteries​ Evaluation of the abdomen ​ Palpation, inspection of lower extremities ​ Neurologic function (reflexes and cognition)​ Inspection of the skin​

Question 31

Heart Rate Regulation​ (parasympathetic nervous system)

Answer 31

(vagus nerve)​ SA and AV node​ Slows heart rate (acetylcholine)​ Rest: parasympathetic tone

Question 32

resting heart rate

Answer 32

Common indicator of cardiorespiratory fitness and overall well-being!​ Gravity, body works harder while standing​ Normal heart rate range? 60-80 Bradycardia? <60 Tachycardia?​ >100​

Question 33

Heart Rate Regulation​ (sympathetic nervous system)

Answer 33

(cardiac accelerator nerves)​ SA and AV node, ventricles​ Increases heart rate and contraction force ​

Question 34

blood pressure

Answer 34

Force of blood against the walls of the arteries and veins created by the heart as it pumps blood to every part of the body​ Not the same throughout body​ Measure arterial, heart-level BP

Question 35

Systolic Blood Pressure (SBP)​

Answer 35

Maximum pressure in the arteries when the ventricles contract ​ Represents left ventricular functioning (key indicator of CV function during exercise)

Question 36

​Diastolic Blood Pressure (DBP)​

Answer 36

Minimum pressure in the arteries when the ventricles relax​ Reflects the peripheral resistance in the arterial vessels to blood flow

Question 37

Hypertension – “Silent Killer”​

Answer 37

High blood pressure is a major risk factor for stroke, heart attack, heart failure and kidney failure. ​ Heart must pump harder​ Arteries carry blood under greater pressure. ​ Over time, heart and artery function can decrease, and also impact other organs

Question 38

lowering blood pressure

Answer 38

Physical activity​ Reduce body weight​ Diet rich in fruits, vegetables, and low-fat dairy​ Reduced sodium consumption​ Alcohol in moderation​ Medications​ ​

Question 39

Cholesterol

Answer 39

Fat-like substance (lipid), present in cell membranes, a precursor of bile acids and steroid hormones. ​

Question 40

low density lipoproteins (LDL)​

Answer 40

60–70 percent of the total serum cholesterol​ major atherogenic lipoprotein​

Question 41

high density lipoproteins (HDL)

Answer 41

20–30 percent of the total serum cholesterol​

Question 42

very low density lipoproteins (VLDL)

Answer 42

triglyceride-rich lipoproteins​ contain 10–15 percent of the total serum cholesterol​

Question 43

FITT-VP principle of exercise prescription​

Answer 43

Frequency (how often)​ Intensity (how hard)​ Time (duration or how long)​ Type (mode or what kind)​ Total Volume (amount)​ Progression (advancement)

Question 44

how to reduce musculoskeletal injuries

Answer 44

including a warm-up and cool-down, stretching exercises, and gradual progression of volume and intensity. ​

Question 45

warm up

Answer 45

“…allows the body to adjust to changing physiologic, biomechanical, and bioenergetic demands…” ​ Increase heart rate​ Increase respiratory rate​ Redirect blood flow​ Prime metabolic systems​ Focus or getting mentally dialed in

Question 46

cool down

Answer 46

Blood pooling​ Delayed onset muscle soreness​ Recovery (metabolism, hormones, blood circulation, temperature)

Answer 47

Aerobic exercise is recommended on 3–5 day/week for most adults, with the frequency varying with the intensity of exercise.​ Improvements in cardiorespiratory fitness are lowered with exercise frequencies more than 3 day/week and commonly plateau in improvement with exercise done more than 5 day/week. ​ Vigorous intensity exercise performed more than 5 day/week might increase the incidence of musculoskeletal injury ​