Exam 2 Flashcards
(116 cards)
1
Q
specific guide provided to an individual for the performance of an exercise-training program
A
exercise prescription
2
Q
what is the general purpose of exercise prescription? (3)
A
- enhance physical activity for daily life, recreation or competitive athletics
- primary/secondary disease prevention
- enjoyment, hobby, stress management
3
Q
guidelines for adults
A
moderate for 30 min. 5 days a week
OR
vigorous for 20 min. per occasion
4
Q
moderate = ____ kcal/min. or ___-___% HRR
A
3.5-7, 40-59%
5
Q
vigorous = ____ kcal/min. or __-__% HRR
A
> 7, 60-84%
6
Q
___ kcal/min = 1 MET
A
3.5 kcal/min.
7
Q
guidelines for children
A
2:30 moderate
1:15 vigorous
equivalent combo [10 minute segments spread out during the week]
*strength training 2x a week
*recommend 5 hours moderate or 2 1/2 vigorous a week
8
Q
guidelines for older adults
A
follow adult recommendations if possible
be physically active as possible
focus on maintain/improving balance
9
Q
guidelines for weight management in adults
A
manage: 60 minutes of moderate-vigorous
lose: 60-90 minutes of moderate
10
Q
components of an exercise program
A
- Warm up (5-10 min)
- Conditioning (20-60 min.)
- Cool-down (5-10 min.)
- Stretching (10 min.)
11
Q
training effects resulting from an exercise program are specific to the exercise performed and to the muscles involved
A
specificity of training
12
Q
principle that states that each workout should place a demand on the muscle or muscles that is greater than that in the previous workout
A
overload principle
13
Q
a gradual increase in the amount of work performed in response to the adaptation of the body to the work to maintain overload (typically applied using the FITT principles)
A
progressive overload
14
Q
inactivity results in a loss of exercise-training adaptations
A
reversibility
15
Q
What is the FITT principle?
A
Frequency [how often] Intensity [how hard] Time [how long] Type [mode of exercise] *Volume [amount] *Progression [advancement]
16
Q
cardiovascular endurance improvements are often measured how
A
maximal oxygen uptake [VO2 max]
- genetically limited
- may improve 5-30% with training
17
Q
[FITT} Frequency for cardiovascular endurance improvement
A
5 days moderate OR 3 days vigorous OR combo
- short & high frequency better for the de-conditioned
- more than 5 days for athletes/weight loss
18
Q
[FITT} Intensity for cardiovascular endurance improvement
A
moderate [40-59%] to vigorous [60-89%] for most; light [30-39%] for de-conditioned
- RPE: 12-16 on 6-20 scale
- 2-4 METs considered light; intense exercise can yield >12
19
Q
[FITT} Time for cardiovascular endurance improvement
A
30-60min per day moderate
20-60 min per day vigorous
or combo per day
* intermittent exercise (changing it up) good for beginners
20
Q
[FITT} Type for cardiovascular endurance improvement
A
large muscle groups, continuous rhythmic activity
- based on outcomes & enjoyment
21
Q
caloric consumption of an individual while at complete rest; ratio of the rate of energy expended during an activity to the rate of energy expended at rest
A
1 MET ( = 3.5 ml/kg/min)
22
Q
[FITT} Volume for cardiovascular endurance improvement
A
500-1000 MET-min/week
23
Q
[FITT} Progression for cardiovascular endurance improvement
A
- depends on health status, age, goals, compliance
- increase frequency & duration before intensity
- increase duration 10-20% per week until goal
- post goal: increase 5-10% every 6th training session
24
Q
Energy equivalence chart – serial seven
A
METS x 3.5 = Relative VO2 Relative VO2 x body weight kg = absolute VO2 (ml/min) absolute VO2 (ml/min) /1000 = absolute VO2 (L/min) absolute VO2 (L/min) x5 = kcal/min kcal/min x # of min. = total kcal total kcal / 3500 = lbs of fat
25
cm --> m ?
cm / 100 = meters
26
in --> cm ?
in x 2.54 = cm
27
kg/m/min --> watts ?
kg/m/min / 6 = watts
28
L --> mL ?
L x 1000 = mL
29
mph --> m/min ?
mph x 26.8 = m/min
30
lbs --> kg ?
lbs / 2.2 = kg
31
percent grade expressed in decimal format is referred to as
grade
32
monark leg ergometer = __m
6
33
benefits of resistance training (5)
1. improved performance
2. functional indépendance
3. decreased bone mineral loss
4. lean body mass
5. decrease in low back pain
34
[FITT} Frequency for resistance training
2-3 nonconsecutive days per week
35
[FITT} Intensity for resistance training
2-4 sets per muscle group
36
[FITT} Time for resistance training
none; programs longer than 1 hour are associated with lower compliance
37
[FITT} Type for resistance training
provide full ROM including agonists & antagonist muscle groups
38
[FITT} Volume for resistance training
2-4 sets at 8-12 reps/set (2-3 min apart)
| older or de-conditioned: 1 or more sets 10-15 reps 60-70% 1RM
39
is heart rate a valid indicator for intensity ?
No!
40
[FITT} Frequency for flexibility
minimum: 2-3 days
preferred: 5-7 days
41
[FITT} intensity for flexibility
mild discomfort no further
42
[FITT} time for flexibility
10 minutes
static : 15-60 sec.
4 reps per muscle groups
43
[FITT} type for flexibility
involve all major muscles
| ballistic & PNF no recommended for most exercise programs
44
classifying children vs. adults. what is the age cutoff?
children =
45
{Children vs. adults] absolute oxygen uptake
lower than adults
46
{Children vs. adults] relative oxygen uptake
higher than adults
47
{Children vs. adults] heart rate
higher than adults
48
{Children vs. adults] cardiac output
lower than adults
49
{Children vs. adults] stroke volume
lower than adults
50
{Children vs. adults] systolic blood pressure
lower than adults
51
{Children vs. adults] diastolic blood pressure
lower than adults
52
{Children vs. adults] respiratory rate
higher than adults
53
{Children vs. adults] tidal volume
lower than adults
54
{Children vs. adults] minute ventilation
lower than adults
55
{Children vs. adults] Respiratory exchange ratio RER
lower than adults
56
FITT - aerobic training in children
F - daily
I - mod/vig 3x a week
T - 60 min. a day
T - variety muscle/bone strengthening activity
57
FITT - strength training in children
F - 3x or more per week
I - until moderate fatigue (8-15 reps)
T - part of 60 min per day
T - variety; bone strengthen 3x or more per week
58
FITT - flexibility training in children
F - 3 or all days of week
I - mmild discomfort
T - 10-30 seconds
T - static (target major muscle groups)
59
definition of an older adult
people >65 or 50-64 with clinically significant conditions or limitations affecting activity
60
6 reasons elderly should exercise
1. slow aging
2. optimize age-related change in body
3. promote psychological & cognitive well-being
4. manage chronic disease
5. reduce risk of physical disability
6. increase longevity
61
Effect of Age on resting HR in elderly
unchanged
62
Effect of Age on HRmax in elderly
lower
63
Effect of Age on Qmax in elderly
lower
64
Effect of Age on Resting & exercise BP in elderly
higher
65
Effect of Age on VO2Rmax in elderly
lower
66
Effect of Age on residual volume in elderly
higher
67
Effect of Age on vital capacity in elderly
lower
68
Effect of Age on reaction time in elderly
lower [slower]
69
Effect of Age on muscular strength in elderly
lower
70
Effect of Age on flexibility in elderly
lower
71
Effect of Age on bone mass in elderly
lower
72
Effect of Age on fat-free body mass in elderly
lower
73
Effect of Age on % body fat in elderly
higher
74
Effect of Age on glucose tolerance in elderly
lower
75
Effect of Age on recovery time in elderly
longer
76
oldest population
75 years or older
77
guidelines for oldest population (3)
- med history instead of exercise test
- CVD symptoms stratified & treated according to symptom
- free of CVD = light intensity
78
FITT Aerobic activity in eldery
F - 5 days moderate, 3 days vigorous
I - (scale 0-10) 5-6 mod. 7-8 vig.
T - 30-60 min (10 min bouts, 20-30 min per day exercise)
T - avoid excessive orthopedic stress
79
FITT strength training in elderly
F - 2x per week
I - 60-70% 1RM; 5-8 on scale
T - progressive or calisthenics (10-15 reps)
80
FITT flexibility in elderly
F - 2 days per week
I - slight discomfort
T - 10-30 seconds
T - static stretch over ballistic
81
special considerations for elderly?
_ strength precedes aerobic
| _ avoid being sedentary at all costs
82
female exercise response differs in what 4 ways
1. lower absolute & relative VO2max
2. lower blood & stroke volume
3. higher HR
4. Comparable relative strength
83
what is the female athlete triad ?
disordered eating
amenorrhea
osteoporosis
84
how are the issues in the female athlete triad interconnected?
- intense training --> menstrual irregularity --> low bone mineral density
- disordered eating --> low energy availability --> menstrual irregularity & bone demineralization
85
3 types of disordered eating?
1. anorxia nervosa : fear of becoming obese
2. bulimia nervosa : binge & purge
3. EDNOS : characteristics are there but criteria for specific disorder is not met
86
absence of menstrual cycle by age 15 in previously non-menstruating girls even when other normal post-pubertal development is present
primary amenorrhea
87
when menstrual bleeding has not occurred for at least 3-6 consecutive cycles in women who have already had at least 1 previous menstruation
secondary amenorrhea
88
possible causes of amenorrhea
- low body weight/fat
- intense training
- increased stress
- low energy availability
89
a decrease in bone density that enhances bone fragility and increases the risk of fractures
osteoporosis
90
how does exercise effect osteoporosis?
mechanical loading
91
painful menstruation without pelvic abnormalities in which symptoms such as vomiting, headaches, back pain, diarrhea and dizziness are usually present
dysmenorrhea
92
other than the female athlete triad, what are 5 additional clinical issues in females
1. dysmenorrhea
2. hydration/temp regulation
3. exercise & pregnancy
4. anabolic steroids
5. orthopedic considerations
93
how does female thermoregulatory response differ?
more body fat, less physical fitness
higher skin/core temp
higher HR lower sweat rate
94
4 reasons to exercise during pregnancy
1. improved digestion
2. reduce constipation
3. reduce back pain
4. improve attitude
95
FITT pregnancy
```
F - 3-4 days
I - 25 light
T - 15 min gradual increase to 30
T - dynamic, rhythmic, physical activities
P - after 1st trimester
```
96
8 reasons exercise during pregnancy should be stopped
1. calf pain (blood clot) or swelling
2. muscle weakness (how is baby moving?)
3. decreased fetal movement
4. vaginal bleeding
5. dyspnea
6. chest pain
7. abdominal or pelvic pain
8. preterm labor/amniotic fluid leakage (water broke)
97
avoid exercising in the ____ position after the first trimester
supine
98
increase caloric intake in pregnant women to meet the caloric costs of pregnancy & exercise [+___ kcal/day]
+300 kcal/day
99
exercise in the postpartum period (after birth)
4-6 weeks after delivery & 8-10 weeks after c section; light-moderate okay with breastfeeding
100
risk of sustaining a sports-erelated injury is __ - ___ times more likely in women than in men
4 - 6 times higher
101
increased knee injuries in women are associated with what 6 things
```
greater pelvic width
increased tibial rotation
knee instability
increased Q angle
weaker quads
hormonal changes
```
102
what medication is often used to diagnose depression
SSRI's (selective seratonin reuptake inhibitors)
103
treatment focused on modifying maladaptive thoughts as well as addressing deficits in behavior that lead to and maintain depression
cognitive behavioral therapy
104
_____ is as effective as cognitive therapy (and sometimes antidepressants) for treating depression
exercise
105
Exercise Rx for depression (FITT)
F - 5 times a week
I - 60-75% of HRR (risk stratify each individual)
T - 40-60 minutes
T - gross motor (walking/biking)
106
Depression is associated with ______ adherence
decreased [encourage your client]
107
a metabolic disease in which the body’s inability to produce any or enough insulin causes elevated levels of glucose in the blood.
diabetes
108
a hormone produced in the pancreas that regulates the amount of glucose the the blood
insulin
109
in type __ diabetes, antibodies have attacked the _____ and knocked out the ____ cells.
type 1
pancreas
beta
110
explain type 1 diabetes
lots of glucose available, no insult in to put it in, body burns fat for energy instead & produces ketones (toxic environment)
111
4 principles of type 1 diabetes
P : pancreas loss of beta cells
I : insulin dependent
C : childhood onset [typical]
K : ketoacidosis can occur
112
Type 2 diabetes
insulin resistant; pancreas puts out insulin but it doesn't get into the cells
113
difference between type 1 & type 2 diabetes
type 1 = no insulin
| type 2 = insulin resistant
114
6 principles of type 2 diabetes
```
C : can get from parents
A : adult onset
R : Resistant to insulin
R : risk factors
O : obesity
T : Rx is pills PO (by mouth)
```
115
6 side affects associated with type 1 diabetes [usually]
```
polydipsia [excess thirst]
polyuria [excess urination]
unexplained weight loss
infections slow to heal [sugar attracts bacteria]
blurry vision
fatigue
```
116
FITT for diabetes aka exercise prescription
F - Aerobic 3-7 //Resistance 2-3
I - Aer: 40-59% //Resist: 60-80%
T - Aer. 150 min/wk //Resist: 2-3 sets 8-12 reps
T - Aer: large muscle rhythmic continuous //resist: tailor to comorbitities emphasize technique
