Exercise Flashcards
(25 cards)
How many 2030 objectives are revolved around physical activity/care?
11
What percentage of the population performs enough regular, sustained exercise to gain any significant health benefit?
24%
In a systematic review of studies done in 2018, what kind of exercises correlated with decreased both systolic and diastolic blood pressure?
- endurance
- dynamic & isometric resistance
- low-moderate aerobic
- handgrip exercises
How do handgrip exercises decrease blood pressure?
makes isometric blood vessels more flexible
Handgrip exercises are known to decrease blood pressure, especially with what population?
aged women
How does exercise affect blood sugar?
- decreases HbA1C
- works w/insulin to enhance glucose uptake with contracting muscles
Who is cardiac rehab for?
individuals who had some sort of cardiac event & want to get back into working out
What does cardiac rehab do?
monitors pts while exercising & takes a holistic approach
What does FITT stand for?
- Frequency (how often)
- Intensity (reps)
- Time (how long)
- Type
What are the guidelines for stretching?
- mild discomfort is ok, but no pain
- each stretch should be repeated & held for 10-20 seconds
Is working out for longer than sixty-minutes beneficial?
NO
increased risk of injury outweighs the benefits
guidelines: 20-60 minutes
How long should aerobic exercising be performed?
20-60 minutes each session
What focuses on subjective ratings of sensations associated with intensity of work?
Borg Rating for Perceived Exertion (RPE)
According to Borg Rating for Perceived Exertion, heart rate has the strongest relationship with what?
exercise intensity & aerobic capacity
What prompts more concern for injury: year-round exercise or seasonal exercise?
year-round exercise
concerns for overuse = causing higher risk for injury
How long should warm-ups or cool-downs be performed?
5-10 minutes
What does warming-up do for the body before exercise?
increases..
* blood flow
* flexibility
* body temperature
* respiratory rate
What does cooling-down do for the body after exercise?
- increases muscle elasticity
- prevents blood pooling
- reduces body heat
When should someone work out the next day if the next day is known to be hot in humidity?
early morning or late evening
with focus on hydration
When are sports drink recommended with exercise?
- hot weather/humidity
- greater than an hour exercise
helps with electrolyte imbalance risk
What are the ACSM guidelines for fluid replacement 4 hours before exercise?
16-20 oz
What are the ACSM guidelines for fluid replacement every 15-20 minutes of exercise (for less than an hour)?
3-8 oz
What are the ACSM guidelines for fluid replacement with every pound of body weight lost after exercise?
20-24 oz
Who requires a medical clearance for exercise?
- men 40+
- women 50+
- pts with chronic disease/high risk for chronic disease
