467 Final Exam Study Materials - Key Concepts in Exercise Physiology and Fitness Assessment

Exercise Prescription for Health

Mode: Endurance type activity

Intensity: At least moderate (brisk walking)

Frequency/Duration: 150-300 min/week (depends on intensity)

Exercise Prescription for Health and Cardiorespiratory Fitness

Mode: Aerobic, large muscle groups, little skill involved

Intensity: Moderate (3-6 METs or 40-59% VO2R) Vigorous (>6 METs or 60-89% VO2R)

Frequency: Moderate 5 days/week, Vigorous 3 days/week or mix based on intensity

Duration: ≥ 150 min/week of moderate or ≥ 75 min/week of vigorous

Volume: 1000 kcal/week

Rate of progression: Initial, improvement, maintenance

How many METs are equal to 3.5 ml/kg/min?

1 MET

How many kcals are burned per L of O2?

5 kcals/L

What are the three sites used during skinfolds for a white female?

Thigh, suprailiac, and triceps

What are the three sites used during skinfold for a white male?

Thigh, abdomen, and chest

What type of obesity results in an "apple-shape"?

Android obesity

What type of obesity results in a "pear-shape"?

Gynoid obesity

How do you measure if a person had android or gynoid obesity?

Waist to Hip Ratio

How do you calculate a goal body weight?

FFM/(1-desired BF%)

What is the equation for TEE?

TEE = RMR + (RMR * ADL) + EX

What are the goals of designing a weight management program?

Energy intake < Energy Expenditure

500-1000 kcal deficit/per day

Exercise is used to conserve FFM

What is the energy yield of carbohydrates?

4.1 kcals/g

What is the energy yield of protein?

4.3 kcals/g

What is the energy yield of fat?

9.3 kcals/g

How many grams of H2O does 1 g of carbohydrate bring in?

3 grams

What are the percent contributions to TEE?

RMR: 50-60%

SA: 3%

DIT: 10%

PA and Ex: Rest of TEE

What factors does RMR depend on?

Gender, age, FFM, body size, hormone levels

What is the difference between BMR and RMR

BMR is taken in a rested, fasted, and controlled state

RMR is taken in an uncontrolled and fasted state

If a person weighs 115 kgs and has 86 kg of FFM, how much should they weigh at 10% BF (assuming no FFM is lost)?

96 kgs

How do you calculate THR?

THR = HR Max(%THR)

How do you calculate HRR?

HRR = (%HRR)(HR Max - RHR) + RHR

How do you calculate %VO2R?

VO2R = (%VO2R)(VO2 Max - VO2 Rest) + VO2 Rest

What are the components of the FITT principle?

Frequency, Intensity, Time, Type

What %HRR should someone in the initial phase be working at?

55-60%

How many METs should a person in the improvement phase be working at?

3-6 METs

When a circuit training program beneficial?

During the maintenance phase or large groups

3 multiple choice options

What are the 4 steps to calculate kcals?

VO2 Max, L/min, Kcals/min, Kcals

What is the VO2 max equation for walking?

VO2 Max = 3.5 + speed(26.8)(.1) + speed(26.8)(% incline)(1.8)

What is the VO2 max equation for running?

VO2 Max = 3.5 + speed(26.8)(.2) + speed (26.8)(%incline)(.9)

What is the VO2 max equation for biking?

VO2 Max = 3.5 + (2(kgm/min)/BW in kg)

How do you calculate kgm/min?

Kgm/min = kg of resistance rpm 6m

When designing a strength program, in terms of muscle groups, what should come first?

Large muscle groups

How many core upper and lower body exercises should be incorporated?

2 upper body and 1 lower body

When designing a strength program, in terms of joint actions, what should come first?

Multi-joint actions

How should you asses isometric strength?

Spring-loaded dynamometers

How should you asses dynamic strength?

1RM on free weights or constant-resistance machines

How should you asses isokentic strength?

Isokinetic dynamometers

What %1RM should be performed if looking to improve muscular endurance?

≤50%

3 multiple choice options

How many sets and reps should you perform if you are looking to improve muscular endurance?

≤2 sets of 15-25 reps

3 multiple choice options

What %1RM should you be working at if you are aiming to improve muscular strength?

60-80%

2 multiple choice options

How many sets and reps should you perform if you are looking to improve muscular strength?

2-4 sets of 8-12 reps

3 multiple choice options

What %1RM should you be lifting if you are aiming for hypertrophy?

70-85%

3 multiple choice options

How many sets and reps should you do if you are aiming for hypertrophy?

1-3 sets of 8-12 reps

3 multiple choice options

How many reps should you perform if you are looking to build power?

2-4 sets of 8-12 reps

3 multiple choice options

If you are looking to build strength or muscular endurance, how often should you work out per week?

2-3 nonconsecutive days/week

3 multiple choice options