Exam 2

Question 1

What is the FITT Principle?

Answer 1

a guideline to help us plan an exercise program

Question 2

What does the “F” stand for in FITT?

Answer 2

Frequency: # of times per week

Question 3

What does the “I” Stand for in FITT?

Answer 3

Intensity: How “hard” the exercise is

Question 4

What does the first “T” stand for in FITT?

Answer 4

Time: amount of time per session

Question 5

What does the second “T” stand for in FITT?

Answer 5

Type: kind of exercise performed

Question 6

Which FITT principle is the most important?

Answer 6

Intensity

Question 7

What is the exercise recommendation for general health?

Answer 7

150 minutes per week of moderate intensity aerobic exercise OR 75 minutes per week of intense exercise AND be more active in day to day

Question 8

What is the exercise recommendation for increased health benefits?

Answer 8

300 minutes per week of moderate intensity aerobic exercise OR 150 minutes per weeks of intense exercise

Question 9

What is the exercise recommendation to achieve or maintain weight loss?

Answer 9

60-90 minutes of moderate intensity aerobic exercise on most days of the week

Question 10

What is metabolism?

Answer 10

sum of all chemical reactions necessary to maintain life

Question 11

What is the functions of metabolism?

Answer 11

to provide energy to fuel vital body functions (regulate body temp, contract muscle, build tissue, keep heart beating)

Question 12

What is metabolic rate?

Answer 12

rate at which your body uses energy

Question 13

What is resting metabolic rate?

Answer 13

how much energy you use when you’re sedentary

Question 14

When are you 800% above your resting metabolic rate?

Answer 14

When exercising

Question 15

Who can access 2000% above their resting metabolic rate?

Answer 15

Athletes

Question 16

What are kilocalories (calories)?

Answer 16

a measure of energy… tells us how much energy foods provide or how much energy we use during exercise

Question 17

What is energy?

Answer 17

We don’t know much about energy, but we do know that it’s the capacity to preform work

Question 18

What is adenosine triphosphate? (ATP)

Answer 18

basic form of energy used by cells (broken down to create energy)

Question 19

Explain the substrate story of a carbohydrate

Answer 19

Digestion –> Glucose –> blood stream –> where it is either used as energy or stored as glycogen (glucose)

Question 20

What are the three energy systems used to create ATP?

Answer 20

Immediate, Anaerobic (non-oxidative), Aerobic (oxidative)

Question 21

Describe the immediate energy system

Answer 21

rapid energy, strength-speed-power
Duration: <15 seconds
Fuel Source: Stored ATP and Creatine Phosphate

Question 22

Describe the anaerobic energy system

Answer 22

longer bouts while maintaining high intensity
Duration: 15 seconds - 2 min
Fuel source: blood glucose and stored glycogen

Question 23

Describe the aerobic energy system

Answer 23

slow to produce energy but lasts longer
Duration: >2 minutes
Fuel source: blood glucose, stored glycogen, fats

Question 24

What are the functions of the cardiovascular system?

Answer 24

Delivery of O2 and nutrients and removal of CO2 and waste

Question 25

What are the components of the cardiovascular system?

Answer 25

The heart, the blood vessels (veins and arteries), and the blood

Question 26

What are the two types of veins and what do they do?

Answer 26

Veins: carry blood TO heart Arteries: carry blood AWAY from heart

Question 27

What are the four chambers of the heart?

Answer 27

Left Atrium, Right Atrium, Left Ventricle, Right Ventricle

Question 28

What do the atriums do?

Answer 28

Receive the blood

Question 29

What do the ventricles do?

Answer 29

Pump the blood

Question 30

What are the two phases of the cardiac cycle?

Answer 30

Systole and diastole

Question 31

Describe the systole phase

Answer 31

muscle contracts and pumps blood away from heart

Question 32

Describe the diastole phase

Answer 32

muscle relaxes and allows chambers to fill with blood

Question 33

What is blood pressure?

Answer 33

pressure blood exerts on the walls of the blood cells

Question 34

What is diastolic BP?

Answer 34

Pressure in the arteries when the heart relaxes (bottom #)

Question 35

What is systolic blood pressure?

Answer 35

Pressure in the arteries when the heart contracts (top #)

Question 36

Normal BP

Answer 36

120/80

Question 37

Heart Rate

Answer 37

of times the heart beats per minute

Question 38

Stroke Volume (SV) (mL/min)

Answer 38

amount of blood pumped out of the heart per beat

Question 39

Cardiac Output

Answer 39

amount of blood pumped through the CV system per minute

Question 40

Maximal Oxygen Consumption (VO2 Max)

Answer 40

maximal ability to use oxygen during exercise -- best predictor of death and disease

Question 41

CV system at rest

Answer 41

oxygen and nutrient delivery match needs

Question 42

CV system during exercise

Answer 42

increased blood flow to muscles to keep up with oxygen demand

Question 43

During exercise heart rate...

Answer 43

increases (acute response)

Question 44

During exercise cardiac output...

Answer 44

increases

Question 45

During exercise stroke volume...

Answer 45

increases

Question 46

During exercise systolic blood pressure...

Answer 46

increases

Question 47

During exercise diastolic blood pressure...

Answer 47

stays the same

Question 48

Normal resting heart rate

Answer 48

60-100 bpm

Question 49

Normal heart rate during max exercise

Answer 49

170-200 bpm

Question 50

Aerobic Training

Answer 50

engaging in aerobic exercise over an extended period of time

Question 51

Exercise Adaptations

Answer 51

Physiological changes to the body as a result of chronic exercise

Question 52

Increased ventricular diameter

Answer 52

allows for more blood to fill

Question 53

Increased ventricular contractility

Answer 53

stronger contractions...heart is body at ejecting blood

Question 54

Increased stroke volume

Answer 54

increased chamber size and ventricle thickness, the heart does have to beat as quickly to circulate the same amount of blood

Question 55

Heart Rate (exercise adaptation)

Answer 55

lower resting heart rate, lower sub-maximal heart rate, max heart rate is not an adaptation (won't change due to training)

Question 56

What are the chronic responses to aerobic exercise?

Answer 56

Increased ventricular diameter, increased ventricular contractility, increased stroke volume, lower resting heart rate, increased maximal cardiac output, and increased VO2 max

Question 57

What are the levels of intensity?

Answer 57

Low or light, moderate, vigorous

Question 58

What are the methods of perceived exertion?

Answer 58

rating of perceived exertion, heart rate, metabolic equivalents, and talk test

Question 59

Describe rating of perceived exertion

Answer 59

subjective, scale used to rate the difficulty of the task, Borg's scale (6-20)

Question 60

What are the pros of rating of perceived exertion?

Answer 60

Easy to use, fairly accurate, and no equipment

Question 61

What are the cons of rating of perceived exertion?

Answer 61

Subjective, different for different populations, have to teach subjects how to feel

Question 62

What are the two methods of using heart rate to monitor intensity?

Answer 62

Looking at percent of max heart rate or percentage of heart rate reserve

Question 63

How do you find percent max heart rate?

Answer 63

We can calculate it during a maximal test or use a prediction equation

Question 64

What is a common prediction equation for max heart rate?

Answer 64

HRmax = 220-age

Question 65

What are the percents for the prediction equation

Answer 65

Light Intensity: 50-63% Moderate Intensity: 64-76% Vigorous Intensity: 77-93%

Question 66

What are some faults of using the prediction equation?

Answer 66

Tends to be overestimate HRmax in younger adults and underestimate in older adults

Question 67

What are metabolic equivalents?

Answer 67

METs = energy cost of certain activities a simplification of how much oxygen is used at rest

Question 68

What are the 3 MET groups?

Answer 68

Light: <3 METs Moderate: 3-6 METs Vigorous: >6 METs

Question 69

Describe the talk test

Answer 69

intensity is accompanied by increased breathing, increased breathing = difficulty speaking Moderate intensity: can sustain a steady convo Vigorous intensity: only a few words are suitable

Question 70

What are the pros of the talk test?

Answer 70

Client can't tell that you're assessing them and it is subjective

Question 71

What are the 3 methods of improving cardiorespiratory fitness?

Answer 71

MICT, HIIT, and SIT

Question 72

What is Moderate Intensity Continuous Training?

Answer 72

traditional form of cardio, consistent effort for a long period of time, ex: 30-60 min at moderate intensity

Question 73

What is High Intensity Interval Training?

Answer 73

consists of "work" and "rest" intervals Work: 2-4 min at high intensity Rest: 1-3 min after each work interval Ex: 4-8 sets of a 3 minute sprint, rest for 2 min in between each set

Question 74

What is Sprint Interval Training?

Answer 74

Less time than current recommendations, consists of 'work' and 'rest' intervals Work: <30 seconds of all out intensity Rest: 2-4 min in between each set

Question 75

What are some barriers to exercise?

Answer 75

Lack of time, friends and family don't share interest, lack of motivation or energy, frequent work or leisure travel