testing and prescription

vo2 max

what is the maximal amount of oxygen consumed per unit of time

vo2 max

accepted as the criterion measure of cardiorespiratory fitness (CRF)

relative and absolute

vo2 max can be expressed as what?

it allows for comparisons among individuals ofdifferent body sizes

what does relative values of vo2 max mean

cardiac output x a-vo2 difference

Vo2 max is the product of what two things

3.5 ml o2/kg/min

1 MET equals what

MET

represents the energy demand at rest so the amount of energy your body uses when you’re resting. It is equivalent to the amount of energy expanded per kg of body weight, during one minute of rest.

it increases in linear fashion

during graded aerobic exercise, HR and vo2 does what

heart rate

if this linear relationship exists, what can be used as a surrogate for Vo2

S.A.I.D principle

this refers to the capacity of the system to make specific changes (adaptations) in order to overcome the demand imposed upon it.

power

describes the rate at which work is being performed

work

application of force, to move an object over a distance, in the direction that the force is applied.

energy

a measurement of the ability of something to do work. It is not a material substance. can be stored in many forms.

cardio respiratory fitness (CRF)

is a health related component of physical fitness.

low CRF rates

is associated with an increased rate of premature death from all causes and cardiovascular diseases.

high CRF rates

is associated with a lower risk of mortality

inverse, independent and graded with risk reductions ranging from 20-75%.

what is the relationship between CRF and mortality

5-8 mets

what is the threshold if you have good CRF

CRF threshold

the level varies or is influenced by factors such as age, genetics, and fitness status.

acsm equations

estimates vo2 from workload

VO2= (speed x 0.1) + (speed x % grade x 1.8) + 3.5

what is the acsm treadmill equation for less than or equal to 5.0 mph.

(speed x 0.2) +(speed x % grade x 0.9) +3.5

what is the acsm treadmill equation for speed greater than 5.0 mph.

it is only accurate during steady state exercise, vo2 is estimated not directly measured, and its accuracy can be affected by age, health, fitness, and walking efficiency

what are some of the limitations of ASCM equations

friend equation

more accurate than ACSM equation

FRIEND equation

uses one equation for all treadmill speeds and is based on measured vo2max not estimated

vo2 max = T-mill speed (m/min) x (0.159 + % grade x 0.627) +3.5

what is the equation for FRIEND equation

physical activity

any bodily movement produced by contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure

exercise

a type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness.

physical fitness

a set of attributes or characteristics individuals have or achieve that relate to their ability to perform physical activity and activities of daily living.

cardiorespiratory endurance

the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity

body composition

the relative amounts of muscle, fat, bone, and other vital parts of the body

muscle strength

the ability of muscle to exert force

muscle endurance

the ability of the muscle to continue to perform without fatigue

flexibility

the range of motion available at a joint

agility

the ability to change the position of the body in space with speed and accuracy

coordination

the ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately

balance

the maintenance of equilibrium while stationary or moving

reaction time

the time elapsed between stimulation and the beginning of the reaction to it. how long it takes you to react to something, and when you react that’s when the time stops

speed

the ability to perform a movement within a short period of time

pre participation screening

identifies individuals who may be at risk for exercise-related cardiovascular events

no

does ascm require exercise testing for medical clearance?

exercise testing; asymptomatic

poor predictor of acute cardiac events/conditions in ____ individuals

moderate physical activity

provides important health benefits when performed on most, if not all, days of the week

moderate and vigorous intensity aerobic physical activity

the combination of what two things produces substantial health benefits

physical activity

more of what generally provides greater health benefits, up to a point

at least 150-300 mins

what is the recommendation of moderate-intensity aerobic PA in adults in a week.

75-150 mins a week

what is the recommendation of vigorous-intensity aerobic PA in adults in a week.

2 days

how many times a week should strength training be involved in your routine

MSI

most common exercise-related complication and is often associated with exercise intensity, the nature of the activity, preexisting condition, and musculoskeletal anomalies

SCD and AMI

are associated with vigorous intensity and are much less common than MSI but may lead to long term morbidity and mortality.

young individuals

risk of sudden cardiac death is relatively low in what age population

if they have hereditary/congenital cardiovascular abnormalities and HCM is the mostest common cause.

what is the most common causes of risk factor of exercise in young individuals

occult (didn’t know about) or documented coronary artery disease CAD

what is the most common cause of exercise-related cardiac arrest/AMI in middle aged individuals

increases with age, exercise intensity, and underlying CV disease

risk factors of exercise according to middle aged/ older population

HR, bp, and rep

when performing an exercise it is important to first measure what 3 things

no, you should stop immediately

should you keep going with an exercise test if an individual has chest pain/pressure, jaw pain, pain radiating down the left arm or to the back, dizziness/disorientation, nausea/indigestion, extreme fatigue?

10; stop

if BP drops greater than ___ mmHG, especially when workload increases, then you should do what with the exercise test?

210/110

if BP is greater than ______ mmHg, than you should do what to the exercise test?

increases

as exercise intensity increases what happens to hr

Blood pressure

should be monitored throughout exercise testing. A drop greater than 10 mmHg, especially with increase workload is concerning. When it is above 210/110 mmHg, it is also concerning.

hr and bp

these two things should be returned to baseline between serial tests

type 2 diabetes; chest pressure

people with what may not experience pain in the same way as individuals who don’t have this and may report _____ ____instead when performing an exercise test

engaging in pa or structured exercise programs

you need these things prior to what: informed consent, exercise pre participation health screening, health history, and cv risk factor analysis

informed consent

must be completed before collecting personal information, fitness testing, or exercise participation. The individual must understand the purpose and risks of screening, assessment, and exercise. The individual should have an opportunity to ask questions before signing. It also must be verbally described as well

maximal testing

requires the individual to exercise to the point of volitional fatigue. May be inappropriate for some individuals. May require emergency equipment.

submaximal testing

often used because maximal testing is not always feasible. Has lower cost, risk , and less time requirements

submaximal testing

based on assumptions that a stead state hr is established for each workload, a linear relationship exists between HR and workload, difference between predicted and actual max HR is small, mechanical efficiency is same for everyone, and individual is not taking HR-altering medication or OTC products.

vo2

what reaches maximal levels when maximal HR is achieved

exercise intensity

can be based on a percentage of maximal HR, so the higher the percentage of your max HR, the harder the ____ ___

around 70-80%

what percentage of max HR can be used to determine exercise intensity

220 - age

what is the max HR equation

220-39 =181

At 70% = 126.7

At 80% = 144.8

Target HR is 126.7-144.8 bpm

how to calculate exercise intensity using age-predicted HR. Example, if a person is 39 years old and trying to find exercise intensity at 70-80%.

max HR - resting hr

what is the HRR (heart rate reserve) formula

exercise HR = (max hr - resting hr) x intensity + resting hr

what is the formula for HRR method

164 - 70 = 94

94 × 0.50 = 47

47 + 70 =117 bpm

do HRR method. if someone is 56 and their resting HR is 70 bpm, find it at the intensity of 50%.

age-predicted hr formulas

what formula cannot be applied to individuals treated with beta-blockers

exercise test

what test can individuals who have beta blockers do in order to get their HR max.

resting blood pressure

• Sit quietly for at least 5 minutes.

• Feet on floor and back supported.

• Arm at heart level.

• No smoking/caffeine for 30 minutes prior.

• Use the proper cuff size.

• Take at least 2 readings, ≥1 minute apart, and average them.

• Measure both arms on the first examination

• Align cuff with the brachial artery.

Measurement

• Inflate cuff to 20 mmHg above the first Korotkoff sound.

• Release pressure at 2–3 mmHg/sec.

• Systolic BP = first of two or more Korotkoff sounds.

• Diastolic BP = point before disappearance of Korotkoff sounds.

• Take at least two measurements, at least one minute apart, and average them.

• BP should be measured in both arms during the first examination.

What test is this person performing

exercise blood pressure

watch for a dip greater than 10 mmHg, especially when workload increases and when BP is greater than 210/110 mmHg.

aortic emergency signs

• Sudden, intense, persistent chest/back pain

• Pain radiating to back

• Shortness of breath

• Low BP

• Loss of consciousness.

beta blockers

lowers HR. Can affect physical fitness test results, so their use should be noted. Therefore people who have _______, HR based exercise prescription needs special consideration because the medication alters the normal HR response

astrand monogram

used to predict oxygen consumption (VO2) using: heart rate and workload

astrand nomogram

• HR = 130 bpm

• Workload = 600 kg/min

• Find 130 bpm and 600 kg/min on the nomogram.

• Draw a line between them.

• Predicted VO₂ = 3.2 L/min

• 3.2 L = 3200 mL

• Divide by body weight to get mL/kg/min.

helps determine the predicted oxygen consumption. A higher workload and HR would mean a higher demand of oxygen consumption

what does a certain heart rate mean at a certain workload.