Week 2 - exam prep

Question 1

what is PA and how is PA intensity measured?

Answer 1

1. Rating of percieved exertion
   -&raquo_space; borg scale
   - -> indivisual rates how hard they think they are working
   -&raquo_space; based on the experiences one has with PA - sweating, increased heart rate, increased sweating, muscle fatigue
2. talk test
3. %HHR or %HRmax
4. METS
5. %VO2 or %VOmax

Question 2

what is low intensity, moderate intensity, vigorous intensity PA?

Answer 2

1. low intensity: PA that requires little effort and lets you carry out a conversation
   - walking, desk work, doing dishes
2. moderate intensity
   - requires some effort but still allows you to speak easily while undertaking the activity
   - examples: brisk walking, recreational swimming, gardening, swimming, social tennis
3. vigorous intenstiy
   - PA requires more effort and makes you breathe harder and faster
   - running, fast cycling, sports that involve lifting

Question 3

how do you use the heart rate reserve (HRR)

Answer 3

1. HRR = MHR - RHR
   MHR = 208 - (0.7 x age)
   RHR = determine your RHR

Question 4

how do you find out your target heart rate? THR?

Answer 4

(HRR x % intenstiy desired) + HR(resting)

Question 5

what are the ratings on the borg scale?

Answer 5

6 - 11 = very very light, very light, fairly light
12 - 16 = somewhat hard, hard
17 - 20 = very hard + very, very hard + maximum exertion

Question 6

what is the METS value useful for

Answer 6

1. helps someone understand how much energy they are expanding during any form of physcial activity (both intended and not intended)

Question 7

what MET values do the intenstiy categories have of sedentary, light, moderate, vigorous and high?

Answer 7

sedentary = < 1.6 
light = 1.6 < 3 
moderate: 3 < 6 
vigorous: 6 < 9 
high: > or equal to 9