wearables

Question 1

Heart Rate Variability (HRV)

Answer 1

represents the current state of the individual’s autonomic nervous system and its ability to make a positive adaptation

Question 2

Low Adaptability for HRV results in

Answer 2

feelings of fight or flight
decreased energy
higher risk of health issues
decreased performance

Question 3

High Adaptability for HRV results in

Answer 3

“rest and digest”
improved cardiovascular fitness
enhanced stress resilience
enhanced cognitive performance

Question 4

Oxygen saturation

Answer 4

Often referred to as SpO2 and reported as a percentage (%) value, the fraction of oxygenated hemoglobin relative to the total amount of hemoglobin.

Question 5

Normal range for oxygen saturation in adults

Answer 5

95%-100%

Question 6

Below average range for oxygen saturation in adults

Answer 6

91-94%

Question 7

Low range for oxygen saturation in adults

Answer 7

90% or less

Question 8

hypoxemia

Answer 8

below-normal level of oxygen in your blood, specifically in the arteries

Question 9

Respiratory rate

Answer 9

The number of breaths an individual takes in 1 minute at rest, typically measured in breaths per minute (bpm).

Question 10

normal respiratory rate for infants (0-1 yr)

Answer 10

30-60 breaths per minute

Question 11

normal respiratory rate for child (1-5 yr)

Answer 11

20-30 breaths per minute

Question 12

normal respiratory rate for school-age child (6-12 yr)

Answer 12

18-25 breaths per minute

Question 13

normal respiratory rate for young adult to adult (12-20 yrs)

Answer 13

12-20 breaths per minute

Question 14

Minor changes in nocturnal respiratory rate may be indicative of recent ___________ consumption

Answer 14

alcohol

Question 15

effects of sleep deprivation on the central nervous system

Answer 15

cognitive impairment
memory loss
impaired moral judgment
severe yawning
ADHD-like symptoms

Question 16

effects of sleep deprivation

Answer 16

Obesity
Type II diabetes
Hypertension
Cardiovascular disease
Anxiety and depression
Decreased testosterone

Question 17

sleep recommendations for teenagers (14-17)

Answer 17

8-10 hours

Question 18

sleep recommendations for young adults (18-25)

Answer 18

7-9 hours

Question 19

sleep recommendations for adults (26-64)

Answer 19

7-9 hours

Question 20

sleep recommendations for older adults (65+)

Answer 20

7-8 hours

Question 21

Time in Bed parameter

Answer 21

Total time spent in bed, which may include time spent watching television or on waking before getting prepared for the day

Question 22

sleep duration parameter

Answer 22

Total time spent asleep – sleep duration relative to the time in bed can be utilized to assess sleep efficiency

Question 23

Onset and Wake Time parameter

Answer 23

Total time spent asleep – sleep duration relative to the time in bed can be utilized to assess sleep efficiency

Question 24

sleep stages parameter

Answer 24

Analysis of time or percentage of time spent in each distinct sleep stage – sleep stages vary by wearable device but often include light sleep, deep sleep, and REM sleep

Question 25

latency parameter

Answer 25

The amount of time to fall asleep

Question 26

Awakenings/Disruptions parameter

Answer 26

The number of awakenings, which may include voluntary awakenings such as using the restroom or involuntary, including a sleep disruption

Question 27

Stage 1 non-REM

Answer 27

stage of light sleep marked by decreased heart rate, respiratory rate, eye movements, and slow brain waves

Question 28

Stage 2 non-REM

Answer 28

the second stage of light sleep prior to entering deep sleep heart and respiratory rate decrease, eye movements stop and muscles relax. most prominent sleep stage

Question 29

Stage 3 non-REM

Answer 29

heart rate and respiratory rate slow to the lowest level, muscles are relaxed, brain waves slow further most resistant to awakening

Question 30

Stage 4 REM

Answer 30

rapid eye movement mixed frequency of brain waves arm and leg muscles become paralyzed

Question 31

biometrics for assessing recovery and readiness

Answer 31

sleep parameters resting heart rate heart rate variability

Question 32

Phase 1 – Baseline

Answer 32

Establish a minimum of a 3- to 5-day baseline to obtain objective insight into a client’s biometric strengths and deficiencies. During this phase, the client should be instructed to continue with normal lifestyle behaviors and not adjust nutritional or exercise habits.

Question 33

Phase 2 – Analysis and Initial Program Development

Answer 33

Following the baseline phase, fitness professionals should perform a comprehensive analysis of a client’s strengths and deficiencies in relation to their goals. Programs should be developed to address deficiencies that may limit program success while ensuring that strengths are not sacrificed. A comprehensive program is developed and provided to the client with an explanation of WHY specific interventions were chosen.

Question 34

Phase 3 – Ongoing Monitoring

Answer 34

Fitness professionals should develop a consistent schedule for monitoring client data. While it may not be feasible to assess data every day, it is important to check in on days that rigorous training is scheduled to assess readiness and, if necessary, adjust program recommendations. Some wearable platforms provide automated alerts of significant change to streamline the monitoring process.

Question 35

Phase 4 – Adjust & Consult

Answer 35

Utilize biometric data to dynamically adjust program recommendations based on client recovery and readiness to safely and effectively perform the recommended program for the day. Over time, fitness professionals may be able to create a more effective program schedule based on recovery trends from previous exercise interventions.

Question 36

positive reinforcement

Answer 36

when new behaviors add positive consequences

Question 37

negative reinforcement

Answer 37

when new behaviors remove negative consequences

Question 38

punishment

Answer 38

when new behaviors add negative consequences

Question 39

extinction

Answer 39

when new behaviors remove positive consequences