CMN E1- Exercise

What is an exercise prescription?

a guide for healthcare providers to prescribe exercise to their patients → develop an individualized program the patient can follow & monitor

What are the benefits of aerobic exercise?

Dec: BP, body fat, TGs, cholesterol, LDL

Inc: HDL, insulin sensitivity

What is the Surgeon General recommendation for moderate exercise?

150 cal/day OR 1000 cal/wk

What is the ACSM recommendation for moderate exercise?

30+ min/day

What is the USDA recommendation for moderate exercise for children/adolescents?

60+ min on most/all days

What is the current recommendation for sedentary individuals who are beginning an exercise regimen?

walking while maintaining a conversation w/o becoming dyspneic

What factors determine the type of health evaluation required before beginning a strenuous exercise program?

advanced age,health-related RFs (esp CV disease), nature of the planned exercise program

*these populations have inc risk BUT benefits > potential risk

What are the 4 different medical questionnaires used to assess a person's medical readiness for physical activity?

*used to assess med hx, lifestyle, & health/fitness goals; aimed to identify who should NOT be put in an exercise program

American College of Sports Medicine (ACSM)

Canadian PAR-Q (PARQ)

Medical/Health questionnaire (MHQ)

General Medical questionnaire (GMQ)

Which comprehensive health/lifestyle test assess the individual’s RF and obtains a self-assessment of their overall health?

Lifestyle/Readiness for Change Assessment

*forces them to be honest and recognize their existing state of health

A fitness assessment is recommended prior to any vigorous activity for what ages?

Men > 40 yo

Women > 50 yo

What are the 3 complementary components of a physical fitness program?

- Physical fitness assessment

- Motivational program

- Lifelong activity & commitment

What type of exercise is 15-30 minutes of lifting weights, using exercise bands, or doing exercises that use the body as resistance?

Resistance training

What type of exercise is 20-60 minutes of walking, jogging, cycling, swimming, aerobic dancing, in-line skating, using a step machine or treadmill. Gets the HR up to ~80% of its max rate?

Aerobic training

What type of training has periods of high intensity followed by lower intensity resulting in varying heart rates?

High intensity interval training

What scale is used to rate perceived exertion?

Borg CR10

How do you calculate someone’s max HR?

220 - age

*target HR 60-80% (MHR x 0.6)

What is the lactate threshold?

HR at which your body switches from aerobic to anaerobic metabolism

What is the ACSM recommendation to prevent wt gain?

150+ min/wk moderate aerobic exercise

What is the ACSM recommendation to lose wt and prevent regaining it?

up to 250 min/wk

(1,200-2,000 cal/wk)

What is the USDA recommendation for exercise?

60-90 min/day

(~60 min/day to prevent wt gain)

What are the 4 types of fitness?

Cardiovascular/Aerobic exercise, Anaerobic exercise, Joint Flexibility, Muscular Endurance and Strength

What is the primary energy source for low-moderate level exercise?

fat

What is the energy source for strenuous exercise?

glycogen stores

How does excess post-exercise oxygen consumption work?

during hard exercise anaerobic respiration occurs with aerobic respiration → oxygen
debt builds up d/t incomplete glucose breakdown → forms lactic acid instead of CO2 & water → more calories burned to make up for deficit

What leads to a higher resting metabolic rate (RMR)?

more muscle

What is the daily PTN intake goal?

1g PTN / lb of body wt or goal wt

Why is exercise beneficial for DM patients?

muscles take in blood sugar without the need for insulin after exercise

What are some signs that someone should stop exercising?

- pain/pressure in chest, neck, shoulder, or arm

- dizzy/sick

- cold sweats

- muscle cramps

- acute pain in joints, feet, ankles, or legs

*slow down if SOB; should be able to talk while exercising w/o gasping for air

When should exercise not be done?

- 2 hours after large meal

- fever or viral infection w/ muscle cramps

- SBP > 200 or DBP >100

- HR > 120

- joint is red, warm, painful

- severe pain/swelling of a joint

*also any new sx not previously evaluated (pain, edema, SOB, palpitations)

What muscle building supplement is a source of fuel for sprints and intensity exercise lasting up to 10 sec (wt lifting, sprints) and holds water contributing to water wt gain?

Creatine

What muscle building supplement is a precursor to testosterone and is a “prohormone” that dec with age?

*NO evidence that it inc muscle mass or performance

DHEA

What muscle building supplement is theorized to slow the aging process?

*SE: edema, painful joints, gynecomastia

HGH