KIN 479 Exam 1

physical activity

any bodily movement produced by skeletal muscle contraction with an increase in energy expenditure whether that by leisure, occupation, or household

exercise

type of physical activity that is planned, structured, repetitive, and purposeful, and aims to impact; definable goal

static (isometric)

muscle contraction characterized as a physical activity without change in joint angle

dynamic (isotonic)

PA with change in joint angle; can be characterized as isokinetic and dynamic constant exercise resistance (DCER)

aerobic

PA that is oxygen dependent

anaerobic

PA that is oxygen independent

physical fitness

set of attributes that people have or achieve that relates to the ability to perform PA

What are the 5 health related fitness lifestyle components?

cardiorespiratory fitness, muscular endurance, body composition, muscular strength, and flexibility

What are the 6 skill related fitness- sport related components?

agility, coordination, reaction time, balance, speed, power

Harvard fatigue lab (1927)

where we first discovered we could make people stronger and better; exercise testing

What are the aerobic exercise recommendations for moderate and vigorous intensity exercise?

moderate: 30 min, 5 days/week

vigorous: 20 min, 3 days/week

resistance exercise recommendations

specific details related to frequency, repetitions, and number of exercise are also available

As you increase PA, risk of ___ decreases.

CVD (cardiovascular disease)

Lack of PA coincides with the current epidemic of ____

obesity

What are some benefits of getting kids physically active?

prevent chronic disease, decrease metabolic risk factors, gains bone mineral density, prevent osteoporosis

What are the benefits of PA for adults?

weight loss, weight control, reduced risk of type 2 diabetes, CVD, colon cancer, and all cause mortality

What are the most common cause of sudden cardiac death for young individuals?

congenital and hereditary abnormalities

What exercise have the highest risk associated with musculoskeletal injuries?

weight bearing or involve repetitive motion

exercise prescription

refers to the personalized plan of exercise or PA that considers an individual’s current state of fitness and their goals

sedentary behavior

activities while sitting or lying that have little to no movement and expend low energy

physical function

capacity to carry out daily tasks, reflective of physical fitness, habitual PA, motor control and function, is a predictor of the ability to live independently

MET (metabolic equivalent of task)

a ratio of the rate at which an individual expends energy relative to their body weight

What does one MET equal?

3\.5 mL O2/kg of body weight/min

We can assess how physically active you are by how much __ you consume per minute (similar to VO2)

oxygen

How many kcal are in 1L of O2?

5

PA is great for ____ because it helps get blood to the brain; especially important for elderly people.

cognition

How does PA reduce CVD?

improves lipid profile, insulin action, glucose tolerance, reduces abdominal and whole-body adiposity, reduces inflammation

cognitive fitness

a state of optimized ability to reason, remember, learn, plan, and adapt; supported by regular physical activity/exercise

In children there is a positive association between aerobic fitness and enhance _____ in the classroom and laboratory.

cognitive performance

Individuals with severe ___ disabilities have a 20 year shorter lifespan. PA can improve this.

psychosocial

Spending significant time in ___ behavior increases disease risk.

sedentary

How do you prescribe exercise safely?

adequate screening

begin with lower intensity and progress slowly

modify as needed based on client’s health status

Both __ __&__ ___training are important for health

cardiorespiratory; resistance

Preparticipation PA screening

helps ensure that the risks of an increased PA do not outweigh the benefits; focuses in demographics and health related information

contraindications

clinical characteristics that make PA unsafe

What demographic can a certified exercise physiologist work with?

low risk

What are the reasons to conduct preparticipation PA screenings?

ID those contraindications to PA participation

ID those who should receive formal evaluation and clearance

ID those who should participate in a medically supervised PA program

ID those with other significant health or medical concerns

What are the two primary screening levels?

self-guided and professionally supervised

self-guided screening

suggested as a minimum starting point for anyone who wishes to increase their level of PA

professional supervised screening

supervised screening should follow self-guided process but individuals may present with no prior screening efforts

health history questionanaire

represents comprehensive evaluation of health and medical history

medical examination/clearance

led by a physician or other qualified professionals; recommended for high risk clients

What are some important areas of consideration in the screening process?

PA history, known cardiovascular, metabolic, or renal disease, major signs and symptoms suggestive of CVD

Current PA defined as occurring over the last __ months

3

To be considered physically active, an individual must be active for 3 months doing exercise ____

3 days per week, 30+ minutes, moderate intensity

What age in men and women is considered a risk factor for CVD?

>45 in men; >55 in women

What waist circumference is considered a risk factor for CVD in men?

>40

What waist circumference is considered a risk factor for CVD in women?

>35

What blood pressure is considered hypertensive and at risk of CVD?

>130/>80 mmHg

What is considered high cholesterol and at risk for CVD?

LDL >130 mg/dl

positive vs. negative risk factors

negative risk factors are good; positive risk factors are bad

positive means getting close to CVD, negative means moving away from CVD

cardiorespiratory fitness (CRF)

the ability of the circulatory and respiratory systems to supply oxygen to the muscles to perform dynamic PA (VO2max=CRF)

What are the upper chambers of the heart?

atria

What are the lower chambers of the heart?

ventricles

What is responsible for driving blood from heart to vasculature

left ventricle

oxygen deficit

slow rise in VO2 after starting exercise o

oxygen debt

slow decreasing VO2 after stopping exercise

Rapid achievement of ____ heart rate indicates higher fitness in a single intensity exercise

steady state

max VO2

highest VO2 achieved during a graded exercise test

Higher VO2max indicates a higher level of ___ fitness and training

aerobic

Fick principle

an equation representing the oxygen needs during exercise

What is Ficks equation?

VO2 max= cardiac output x (a-vO2 difference)

What is the equation for cardiac output?

HR x SV

a-vO2 difference

oxygen bound to arterial blood vs oxygen bound to venous blood

How can you increase CO?

increase SV or HR

What increase with workload initially (up to 40-60% max) with little changes later in a graded exercise test?

stroke volume

What increases as workload increases?

cardiac output

As SV increases, ___ heart rate decreases

resting

What increases linearly with workload through moderate intensity with more rapid increase near max exertion?

pulmonary threshold

What is the rapid increase in ventilation during GXT?

ventilatory threshold

What is the equation for pulmonary ventilation?

respiratory rate x tidal volume

___ blood pressure increases with increased workload during GXT; increases due to decrease in resistance in vessels- blood has to get to the muscles

systolic

____ blood pressure remains relatively stable with increased workload in a GXT due to vasodilation; remains in vessels while heart is not contracting

diastolic

total peripheral resistance (TPR)

normally decreases modestly with increased workload

mean arterial pressure (MAP)

average pressure across a cardiac cycle that your vasculature on the arterial side is experiencing; increases with increased workload

MAP= DBP + 0.33(SBP-DBP)

We spend ___. of the time in systole and __. of the time id diastole during the cardiac cycle.

1/3 and 2/3

rate pressure product (RPP)

an assessment of overall myocardial demand of exercise derived for heart rate and blood pressure

What is the equation for RPP?

RPP= HR x SBP

cardiorespiratory fitness

indicator of the functional capacity of the heart, lungs, blood vessels, and muscles to work in synchrony (VO2)

maximal VO2 tests

measures VO2 via metabolic testing systems; may also be max exertion tests without gas exchange

submaximal VO2 tests

estimate VO2 max from HR responses during submaximal workloads

step tests

estimate VO2 max based on recovery HR

field tests

estimate VO2 based on client performance

criterion-referenced

classification based on group categories (excellent, needs improvement, etc.)n

normative

classification based on percentile rankings based on specific demographic variables

What percent of the VO2 reserve is considered moderate intensity?

40-59

What percent of VO2 reserve is considered vigorous intensity?

60-84

For substantial benefits, how many minutes per week should you participate in moderate intensity exercise?

150+

For substantial benefits, how many minutes per week should you participate in vigorous intensity exercise?

75+

For additional benefits, how many minutes per week should you participate in moderate intensity exercise?

300+

For additional benefits, how many minutes per week should you participate in vigorous intensity exercise?

150+

intermittent exercise

interval training or stop-and-go sports may be used to accumulate the recommended frequency, intensity, and time needed for cardiorespiratory fitness

What is the formula for the volume of exercise?

frequency x time x intensity

What is the recommended target volume for weekly exercise?

500-1000 MET x min/ week

1000 kcals/week

What is the rate of progression dependent on?

health status, fitness, training response, exercise program goals

progression should be ___ to minimize risks

gradual

progressive overload

reflects need for exercise to be greater than accustomed to induce adaptation (more than yesterday)

reversibility

represents the opposite of the overload principle and reflects the idea of use it or lose it

individual differences

recognizes that the same stimulus can produce very different responses within individuals. Genetic factors play biggest role

specificity

states that specific exercise elicits specific adaptations, creating specific training effects