Studied by 148 people
Chapter 1: Health/Fitness/Performance Chapter 2: Health risk appraisal Chapter 3: Functional anatomy and biomechanics review Chapter 4: Exercise physiology review Chapter 6: Energy costs of physical activity.
true or false: those in an exercise program committed to fitness have specific goals in mind that they wish to attain and to improve constantly. they are not simply there for recreation.
false
to maintain health, one must engage in what level of exercise intensity?
moderate
to maintain health, one must engage in exercise for how many days per week and minutes each day?
5 days, 30 minutes
to improve fitness, one must engage in what level of exercise intensity?
vigorous
to improve fitness, one must engage in exercise how many days and how many minutes each day?
3-4 days, 30-45 minutes
physical inactivity is the ____ leading cause of global mortality
fourth
what is the leading cause of death worldwide?
noncommunicable diseases
what is the leading cause of death in the United States?
heart disease
which of the following is not a leading cause of death in the United States?
a. accidents
b. stroke
c. cancers
d. brain diseases
e. heart disease
f. chronic lower respiratory disease
d
smoking causes ___% of our causes of death.
18
poor diet and physical inactivity causes ___% of our causes of death.
15.2
alcohol consumption causes ___% of our causes of death.
3.5
WHO wants to reduce physical inactivity by what percent by 2025?
10%
The 2020 National health objective was to increase the proportion of adults engaging in physical activity to _____%.
47.9
what are the three major chronic disease risk factors? (hint: just the overarching categories)
inherited, environmental, and behavioral
true or false: exercise is a subset of physical activity.
true
which of the following is a subset of physical activity?
a. exercise or competitive sport
b. recreational activity
c. self-care/daily tasks
d. occupational or leisure-time activities
e. all of the above
e
true or false: increasing your MET level by 1 can result in a 13% reduction in all-cause mortality
true
1 MET increase is equivalent to a systolic blood pressure decrease of ___ mL of mercury
5
true or false: healthy eating can increase functional health as well as mental health while physical activity cannot.
false
In 1972, the organization ____ released PA guidelines as 60% VO2 max for 15-20 minutes for 3 days/week.
AHA
In 1973, the organization ___ set PA guidelines as 80% VO2max, 3 days/week, for 40-45 minutes.
YMCA
In 1975, the organization ____ set PA guidelines as 70-90% VO2 max, 3-5 days/week, for 20-45 minutes.
ACSM
to decrease your overall chronic disease risk, you should exercise for how many minutes, how many days per week, and at what intensity?
30 minutes, 5 days per week, moderate intensity
to prevent weight gain, you should exercise for how many minutes, how many days per week, and at what intensity?
60 minutes, daily, moderate intensity
to sustain weight loss, you should exercise for how many minutes, how many days per week, and at what intensity?
60-90 minutes, daily, moderate intensity
a Harvard study found that expending >2000 kcals during LTPA (leisure-time physical activity) resulted in a ___% reduction in heart attack risk.
36
from this Harvard study, the focus shifted from increasing exercise intensity to:
a. volume
b. health outcomes
c. leisure-time physical activity (LTPA)
d. a and c
e. all of the above
e
1 minute of vigorous intensity exercise is equal to __ minutes of moderate intensity exercise.
2
what is the main PA guideline for moderate intensity exercise?
30 minutes, 5 days/week, or 150min/week
what is the main PA guideline for vigorous intensity exercise?
20 minutes, 3 days/week, or 75 min/week
substantial health benefits are seen at a PA volume of __________ MET minutes/week.
500-1000
body composition, cardiorespiratory fitness, muscular strength, muscular endurance and flexibility are all ___-related fitness components.
health
speed, agility, balance, power, coordination, and reaction time are all ____-related fitness components.
performance
when making a classification (MR. PLEASE), what is the PA guideline to determine if they are a regular exerciser or not?
30 minutes, 3 days/week, for 3 months
true or false: the PAR-Q allows for better clearance for physical activity while the PAR-Q+ will not allow clearance if ‘yes’ is answered to any of the questions.
false
which of the following is used to identify any signs or symptoms of CV, metabolic, or renal disease before clearing someone for physical activity?
a. PAR-Q
b. PAR-Q+
c. HSQ
d. none of the above
c
when reviewing one’s medical history (MR. PLEASE), what three main diseases are you looking for?
CVD, metabolic, or renal
list three of the possible pertinent signs and symptoms looked for when checking for CV, metabolic, or renal disease. (MR. PLEASE)
angina, shortness of breath, dizziness, palpitations, intermittent claudication, ankle edema, orthopnea, known heart murmur, unusual fatigue or shortness of breath
when prescribing someone’s desired level of aerobic exercise intensity for light exercise (MR. PLEASE), their VO2max level would be _______.
30-40%
when prescribing someone’s desired level of aerobic exercise intensity for moderate exercise (MR. PLEASE), their VO2max level would be _______.
40-60%
when prescribing someone’s desired level of aerobic exercise intensity for vigorous exercise (MR. PLEASE), their VO2max level would be _______.
>60%
Participants not diagnosed with CV, metabolic, or renal disease with no signs or symptoms __________ medical clearance regardless of exercise status
do not need
Participants with signs and symptoms indicative of CV, metabolic, or renal disease ______ medical clearance regardless of exercise status
need
Participants with established CV, metabolic, or renal disease who are asymptomatic ______ medical clearance if not regular exercisers. If regular exercisers _____ medical clearance.
need, do not need
at 2-3 min of maximal effort exercise, ____% of ATP is supplied by both aerobic and anaerobic systems. (this could be called the crossover concept)
50
_____________ are the fundamental units of muscle contraction.
sarcomeres
sarcomeres are bound by connective tissued called the _____ line.
Z
true or false: training converts muscle fibers. for example, fast twitch fibers can be converted into slow-twitch fibers.
false
exercise beyond 70% of VO2 max recruits _____________.
all fiber types
the ratio of CO2 production to O2 consumption; identifies the type of fuel used during steady-state exercise
RER
An R level of 1.0 indicates that the individual is at 100% of _____ utilization.
CHO
An R level of 0.85 indicates that the individual is at 50% of _______________ utilization.
CHO and fat
An R level of 0.7 indicates that the individual is at 70% of _______ utilization.
fat
to convert METs to relative VO2, you multiply the MET level by _______.
3.5
to convert relative VO2 to absolute VO2, you multiply by ___________.
body mass
to convert absolute VO2 (L/min) to the number of kcals/min, you multiply by _____.
5
true or false: to convert kcal/min to the total kcal expenditure, you multiply by the total minutes of exercise.
true
to convert total kcal expenditure to the pounds of fat expended, you divide by _______.
3500
to convert mph to m/min, you multiply by _____.
26.8
to convert lbs to kg, you divide by ____.
2.2
heart rate and blood pressure should be taken after _________________.
5 minutes of rest
true or false: you should count HR for only 15 seconds rather than 30-60 seconds.
false
having a resting heart rate below 60bpm indicates ______.
bradycardia
having a resting heart rate above 100bpm indicates ______.
tachycardia
diagnose the type of BP category: systolic 118 mmHg, diastolic 69 mmHg
normal
diagnose the BP category: systolic 122 mmHg, diastolic 71 mmHg.
elevated
diagnose the BP category: systolic 139 mmHg,, diastolic 78 mmHg.
high blood pressure stage 1
diagnose the BP category: systolic 118 mmHg, diastolic 87 mmHg
high blood pressure stage 1
diagnose the BP category: systolic 168 mmHg, diastolic 81 mmHg
high blood pressure stage 2
diagnose the BP category: systolic 116 mmHg, diastolic 97 mmHg
high blood pressure stage 2
diagnose the BP category: systolic 188 mmHg, diastolic 124 mmHg
hypertensive crisis
diagnose the BP category: systolic 198 mmHg, diastolic 82 mmHg
hypertensive crisis
name 3 of the risks that comes with excess body fat
hypertension, metabolic syndrome, type 2 diabetes, stroke, CVD, dyslipidemia, joint problems
true or false: 2/3 of US adults are classified as overweight or obese.
true
what proportion of US adults are considered obese?
1/3
true or false: nearly 1/3 of children and adolescents are overweight or obese.
true
a BMI greater than or equal to _____ indicates someone overweight.
25
a BMI greater than or equal to ____ indicates obesity.
30
where does the majority of fat reside in those with android obesity?
abdominal area
gynoid obesity is a distribution of fat primarily in the ____.
hips
when doing skinfold measurements, it is assumed that ____ of body fat is subcutaneous.
1/3
skeletal muscle makes up what percent of our total body weight?
40%
after 30 years old, what percent decline in muscle mass is found each decade?
5%
after 50 years old, what percent decline in muscle mass is found each decade?
10%
1 kg of muscle = ____ kcal/day increase in metabolism
20
what is the ability to move a joint through its full range of motion?
flexibility
which of the following are results of desk work and phone use?
a. rounded upper back
b. neck flexion
c. weak abdominals
d. internally rotated humerus
a, b, d
true or false: stretching does not prevent injury before exercise.
true
true or false: flexibility training will not prevent injury even if you do it consistently.
false
true or false: neuromotor training is a key aspect of training, improving your balance, muscle strength, reducing risk of falls, and more.
true
Note
Flashcard