midterm review

Question 1

cardiorespiratory endurance

Answer 1

the heart, lungs, and vessels ability to deliver oxygen and the muscles ability to use oxygen to create app

Question 2

muscular endurance

Answer 2

reps w/o fatigue

Question 3

body composition

Answer 3

fat to tissue ratio

Question 4

muscular strength

Answer 4

max force produced in 1 rep

Question 5

flexibility

Answer 5

ability to move joint through a full ROM

Question 6

Very Light/ Low MET

Answer 6

< 3 METs, darts

Question 7

Moderate METs

Answer 7

3.0-5.9, table tennis

Question 8

Vigorous METs

Answer 8

> 6.0 METs, full basketball game

Question 9

VO2 equivalent for 1 MET

Answer 9

3.5 ml/kg/min

Question 10

physical activity

Answer 10

any bodily movement attained by contracting muscles

Question 11

exercise

Answer 11

type of PA, planned & structure

Question 12

1995 ACSM Recs

Answer 12

all adults should participate in moderate aerobic exercise for 30 mins for most days of the week, preferably all

Question 13

2007 ACSM Recs

Answer 13

all adults aged 18-65 should participate in moderate exercise for 30 mins, 5x a week or participate in vigorous exercise for 20 mins, 3x a week, and participate in muscular strength 2x a week

Question 14

dose-response relationship

Answer 14

the more one participates in PA, the lower the risk of CVD
x-axis: frequency of PA
y-axis: relative risk

Question 15

% of individuals that meet current PA recommendations

Answer 15

aerobic: 51.6%
muscular strength: 29.3%
both: 20.6%

Question 16

% of individuals that are inactive

Answer 16

31.1%

Question 17

sedentary behavior

Answer 17

sitting down for more than 50% of your day

Question 18

fick equation

Answer 18

VO2 = Q (a - VO2 difference)

Question 19

increased VO2 max - central adaptations

Answer 19

increase stroke volume (more blood = more oxygen)
increase capillary density (more O2 delivery = more ATP production)

Question 20

increased VO2 max - peripheral adaptations

Answer 20

mitochondria - more made in the muscle fiber causing more ATP production
increase in Type I fibers

Question 21

benefits of cardio fitness

Answer 21

reducing resting BP
reducing total body fat, reducing visceral fat
reduced insulin needs, improved glucose tolerance
reduced inflammation

Question 22

benefits of muscular fitness

Answer 22

lowers risk of all-cause mortality
lowers risk of developing physical function limitations

Question 23

MSI

Answer 23

musculoskeletal injury - associated with intensity, musculoskeletal anomalies, nature of activity, preexisting conditions

Question 24

SCD

Answer 24

sudden cardiac death - associated w/ vigorous intensity

Question 25

AMI

Answer 25

acute myocardial infarction - associated w/ vigorous intensity

Question 26

the onset study

Answer 26

the more one participates in vigorous exercise, the lower the relative risk of AMI x-axis: habitual frequency of vigorous exercise y-axis: relative risk

Question 27

signs & symptoms of CVD

Answer 27

pain: favoring ischemia & non-favoring ischemia dyspnea syncope orthopnea or PND palpitations/tachycardia known heart murmur unusual fatugue ankle edema intermittent claudication

Question 28

hypertrophic cardiomyopathy

Answer 28

when the left ventricle of the heart is too thick causing blood not to be able to flow correctly

Question 29

3 step process of ACSM pre participation screening

Answer 29

1. PA participation - rule of 3's 2. Signs & Symptoms 3. Medical Clearance

Question 30

CVD Risk Factors

Answer 30

Age: men > 45, women > 55 Family History (death): men < 55, women < 65 Cigarette Smoking: quit in the past 6 months, in an environment with a lot of smoke Physical Inactivity: Rule of 3's Obesity: BMI > 30kg/m^2, waist girth: men > 102cm, women > 88cm Hypertension: systolic > 140mmHg, diastolic > 90mmHg, or on medication Dyslipidemia: LDL > 130 mg/dL, HDL < 40 mg/dL, total > 200 mg/dL, or on medication Diabetes: fasting plasma glucose > 126 mg/dL Good :) : HDL > 60 mg/dL

Question 31

systolic pressure

Answer 31

the pressure generated when the heart contracts

Question 32

diastolic pressure

Answer 32

the pressure of the arteries when the heart is at rest

Question 33

blood pressure procedure

Answer 33

1. patient should be seated, back against chair, feet flat, ask if they have smoked or had an caffeine in the past 30 mins 2. wrap cuff firmly around arm, should encircle 80% of the arm 3. place stethoscope on antecubital space of the arm, with ears of stethoscope pointed down in order to hear 4. pump up to 200 mmHg, inferred their systolic pressure is less than 200 mmHg 5. release the pump by 2-5 mmHg 6. listen for the first and second thump (kortokoff idk how to spell it) phase 1 - second thump is your systolic pressure 7. listen for when thumps stop - phase 5 - diastolic pressure 8. take BP twice 9. won't hear anything when cuff goes on and when the cuff is puffed up to 200 mmHg

Question 34

blood pressure classification

Answer 34

normal: < 120/80 prehypertensive : 120-139/80-89 stage 1 hypertension: 140-159/90-99 stage 2 hypertension: > 160/100

Question 35

metabolic syndrome

Answer 35

when 3 or more risk factors are present causing a higher risk for CVD than if 1 was present

Question 36

body compartments of body composition

Answer 36

fat and fat-free mass

Question 37

calculate BMI

Answer 37

weight: convert lbs to kg: 1lbs/2.2kg height: convert ft & in to m^2 = 1ft x 12in + excess in x 2.54cm/100 cm then square result weight/height = kg/m^2

Question 38

BMI classifications

Answer 38

underweight: <18.9 normal: 18.9 - 24.9 overweight: 25.0 - 29.9 obese, class I: 30.0 - 34.9 obese, class II: 35.0 - 39.9 obese, class III: > 40.0

Question 39

gender specific %BF

Answer 39

women: 20-39: 21% to 32%, 40-59: 23% to 33%, 60-79: 24% to 35% men: 20-39: 8% to 19%, 40-59: 11% to 21%, 60-79: 13% to 24%

Question 40

Anatomical Sites & Procedures for Circumference Measurements

Answer 40

Waist: horizontal measurement taken at the narrowest part of the torso Hips/Buttocks: horizontal measurement taken at the maximal circumference of the buttocks Abdomen: horizontal measurement taken at the height of the iliac crest

Question 41

Anatomical Sites & Procedures for Skinfold Measurements

Answer 41

Abdominal: vertical fold, 2cm to the right side of the umbilicus Triceps: vertical fold, posterior midline of upper arm, halfway through the acromion and olecranon process, arm held freely to side Chest/Pectoral: diagonal fold, 1/2 the distance btwn anterior axillary + nipple (men), 1/3 the distance for women Midaxillary: vertical fold, on the midaxillary @ the line of the xiphoid process of the sternum Subscapular: diagonal fold (at a 45 degree angle), 1-2cm below the inferior angle of the scapula Suprailiac: diagonal fold, in line w/ the natural angle of the iliac crest taken in the anterior axillary immediately superior to the iliac crest Thigh: vertical fold, on the anterior midline of the thigh, midway btwn the proximal border of the patella and the inguinal crease