Exam 1 Deck Flashcards by Hailee Martinez

Health Benefits of Physical Activity

Lower Risk of:

Reduction of:

Lower Risk of:
Dying Prematurely
coronary artery disease
stroke
type 2 diabetes
high blood pressure
cancers

Reduction of:
abdominal obesity
feelings of depression and anxiety

Helps in:
weight loss, weight maintence, prevent weight gain
Improve immune function
Improve quality of sleep
Improve cognitive function

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Moderate intensity examples:

Vigorous intensity examples:

Moderate intensity examples:
Walking
Water Aerobics
Bicylcing
Tennis (doubles)

Vigorous intensity examples:
Race walking or jogging
Tennis (Singles)
Bicycling

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Coronary Heart Disease Risk Factors are

Age: Men >45 Women > 55

Family History: Heart disease, coronary revascularization, or sudden death before 55

Cigarette smoking

Blood Pressure - Systolic BP>130
Diastolic >80

Lipids - LDL >130
HDL - <40 men or <50 women

Blood Glucose - >100

Body Mass Index - > 30
waist circumference - >102 for men and >88 for women

Physcial Inactivity - Not attaining 500 - 1000MET

High HDL - >60

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ACSM Physcial Activity Reccommendations

Aerobic Activities

Healthy Adults -
Duration - Intensity - Freqeuncy
Older Adults -
Duration - Intensity - Freqeuncy

Healthy Adults -
Duration - Intensity - Freqeuncy
30 min - Moderate 3.0- 6.0 METS - Min 5 days
20 min - Vigorous > 6.0 - Min 3 days

Duration - Intensity - Freqeuncy
30 min - Moderate 5 or 6 on a 10pt - Min 5 days
20 min - Vigorous 7 or 8 on 10pt - Min 3 days

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ACSM Physcial Activity Reccommendations

Muscle Strengthening Activities

Healthy Adults - Intensity - Frequency in days

Healthy Adults - Intensity 8RM- 12RM 8-10 exercises

Frequency in days - >more than 2 days

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BP Calculations

Normal - <120 / <80
Elevated - 120-129 / <80
Stage 1 Hypertension 103-139 / 80-89
Stage 2 Hypertension - >140 / >90

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Reference Measures of Physical Components

Cardiorespiratory endurance - Direct measurement of VO2 max

Muscular strength - Maximal force or torque

Body Composition - Kg or percent body fat

Bone Strength - Bone mineral content and bone density

Flexibility - ROM at joint (degrees)

Balance - NONE

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Types of training to improve fitness with these components

Cardiorespiratory Endurance -

Muscular Strength and Endurance -

Bone Strength -

Body Composition -

Flexibility -

Balance -

Cardiorespiratory Endurance - Aerobic Exercise

Muscular Strength and Endurance - Resistance Exercise

Bone Strength - Weight bearing high impact aerobic exercise and resistance exercise

Body Composition - Aerobic and resistance exercise

Flexibility - Stretching Exercise

Balance - Balance Training

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Physical Activity

Intentional, voluntary movement
directed toward achieving an
identifiable goal.

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Exercise

a form of PA that is planned, structured, repetitive, and
performed with the goal of improving health or fitness

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General Adaptation Syndrome

Adaptation to a stressor (stimulus)
* Beneficial
* Not (maladaptation)

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Metabolic Equivalents (METs) and RPE for

Moderate-intensity aerobic activity =

Vigorous intensity activity =

Ratio of the person’s working (exercising) metabolic rate to the resting metabolic rate

Moderate- intensity aerobic activity = 3.0-6.0 METs
5 or 6 on 10 point RPE scale
Vigorous intensity activity = >6.0 METs
7 or 8 on 10 point RPE scale

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Which statement best defines moderate-intensity aerobic activity?
a. an effort that is 3 to 6 METs
b. an effort that is more than 6 METs
c. an effort that is more than 85% of maximum heart rate
d. an effort that causes very rapid breathing and profuse sweating

a. an effort that is 3 to 6 METs

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Dose-Response Relationship

Benefits depend on VOLUME of physical activity:

Frequency
+
Intensity
+
Duration

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Preliminary Health Evaluation
Purpose:

Using:

Prupose:
Detect presence of or suggestion of disease
Assess likelihood of unexpected cardiovascular event
related to exercise or PA
Use questionnaires and data from clinical tests

Using:
1. Questionnaire information
2. Clinical test data

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CV disease – Hypertension
CV disease – Hypercholesterol & Dyslipidemia
Diabetes Mellitus
Obesity & Overweight
Metabolic Syndrome
Cancer
Musculoskeletal disease & disorders
Aging & Cognitive performance

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Which of the following is the first phase in the general adaptation syndrome?

Exhaustion Phase
Alarm Phase
Resistance Phase
None of the above

Alarm phase

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A high level of which classes of lipoproteins is desirable and though to be protective against coronary heart disease?

a. Chylomicrons
b. hdl
c. ldl
d. Very low density protens
a and c

HDL - good cholesteral

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ACSM Requirements Preparticipation Health Screening 3

Person must be cleared by a doctor before starting physical activity

1) Identify persons current level of physical activity
2) Presence signs or symptoms
3) Desired exercise intensity

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Medical History Questionnaire is to find out…….

Understand personal and family medical
histories

Identify previous diagnoses and
symptoms of diseases within the past
year

Determine need for medical clearance
Identify contraindications to exercise
testing

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Absolute vs. Relative Contradictions to start exercise

Absolute - no nothing can happen until clearance
Ex: Acute myocardial infraction

Relative - with some clearance we could all them to exercise
Ex: Known Obstructive left main coronary artery stenosis

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Cuffless Blood Pressure Assessment

As of 2021

There was not standard validation procedures for these apps

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Heart Rate - What is tested?

Auscultation

Palpation

Monitors

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Electrocardiogram - What is tested or watched?

Ventricles depolarize and repolarize

Physical Fitness

the ability to perform, without undue fatigue

Components of Physical Fitness

1. Cardiorespiratory endurance (4, 5) 2. Musculoskeletal fitness (6, 7) 3. Body weight and composition (8, 9) 4. Flexibility (10, 11) 5. Balance (12)

Purpose of Testing 4 Steps

Assess each fitness component * DEVELOP physical fitness profile * IDENTIFY strengths and weaknesses * SET realistic and attainable goals Track progress Readjust as needed * Use specific test data for precise exercise prescription

Testing Order Muscular fitness Flexibility Resting BP and HR Cardiorespiratory endurance Body composition and balance

1. Resting BP and HR 2. Body composition and balance 3. Cardiorespiratory endurance 4. Muscular fitness 5. Flexibility

Test Validity

accuracy Select assessment method that is accurate Validity coefficient should be ≥ .80 Small SEE Good sensitivity and specificity

Test Reliability

reproducible, repeatable with similar results High reliability coefficient: ≥ .90 Poor reliability = poor validity Good reliability ≠ good validity

Test Objectivity

similarly trained technicians get similar results when assessing the same client High objectivity coefficient: ≥ .90

direct measurement of VO2max is the best measure for determining

aerobic fitness or cardiorespiratory endurance.

direct measurement of maximal force and torque is the best measure for determining

Muscular Strength

direct measurement of FFM or %BF is the best measure for determining

Body Composition

direct measurement of bone density is the best measure for determining

Bone Strength

direct measurement of ROM at joint is the best measure for determining

Flexibility

Prediction Equation Evaluation Considerations

Reference measure used? Sample size? Ratio of sample size to predictor variables? Multiple regression coefficient (Rmc) and SEE? Application?

When administering a test a client must be informed to?

Timely pretest instructions for client Attire Food and beverage consumption Refrain from strenuous PA prior to test Rest the night before Test administration: be well practiced Following testing...  Interpretation is IMPORTANT

7 Basic Principles of Program Design

Specificity of training Overload Progression Initial values Interindividual variability Diminishing returns Reversibility

Examples of Interindividual variability

Gender and age

Example of Diminishing returns

When what use to work to make you lose weight doesn’t work anymore

Example of Initial values -

person less fit will have more gains

3 Exercise Program Adherence

Learn what motivates your client Implement strategies to avoid attrition Help Client adopt behavior modification techniques

Stages of Program Progression

Initial Conditioning - 1-6 weeks Improvement - Last 4 - 8 months Maintenance - Add variety and activities of interest to the client

The three volumes of training is

Intensity Duration Frequency

Common Models of Behavior Change

Behavior Modification Model Health belief model Self determination theory

Behavior Change: Commonalities of Models

Actively involve  Identify  Educate  Develop  Assist  Offer  Recognize  Instill  Help

Use of technology to promote physical activity will

decrease sendentary time at work

Absolute VO2

Not relative to body mass (L/min)

Relative VO2

Relative to body mass (mL/Kg/min)

If given 45 mL/Kg/min and want VO2 max you should

divide 45/3.5METS to get the correct number

1Liter is how many mL

1000 mL

If I have my Gross Relative VO2 and I want my Gross absolute VO2 what do I do

take the gross relative answer and convert from mL/Kg/min to L/min

Speed is measured in

not mph its measured in m/min so always convert

3 Testing Procedures at a doctor are

Blood Pressure 1.) <60bpm 2.) 60-100 = normal 3.) >100 bpm = tachycardia Heart rate Electrocardiogram

Types of Questionnaire’s and Screening

PAR - Q+ Informed consent Medical History

6 METS 5 Days a week 30 min a day How many METS per week?

6 x 5 x 30 = 900 METS/WEEK (500-1000 MET UNITES PER WEEK)

Continuous training

Is continuous like bicycling or swimming