Applied Fitness Exam

What are the 2030 Goals for physical activity?

Increase activity to 59% of adults.

What are communicable diseases?

An infectious disease that can be transmitted from one person, animal, or surface to another by means of direct contact, body fluids, insects, contaminated food or water, or through the air.

What are the top 5 most prevalent communicable diseases in the United States?

Flu, RSV, COVID-19, Chlamydia, other STIs

What are the top 5 most prevalent communicable diseases in the World?

Tuberculosis, COVID-19, HIV/AIDS, malaria, Viral Hepatitis

What are non-communicable diseases?

Chronic conditions that result from a combination of genetic, physiological, environmental, and behavioral factors.

What are the top 5 most prevalent non-communicable diseases in the United States?

Heart disease, cancer, chronic lower respiratory diseases, stroke, and Alzheimer’s disease

What are the top 5 most prevalent non-communicable diseases in the World?

Cardiovascular diseases, cancers, Diabetes Mellitus, and mental health conditions

Define Sedentarism

Lifestyle characterized by low-energy expenditure while awake.

How bad is physical inactivity for human beings?

It makes people susceptible to diseases, makes them more likely to develop chronic medical conditions, and lowers their lifespan.

Why is there so much physical inactivity?

Due to technological advancements and urbanization.

What is are METs?

A way to measure the energy expenditure of physical activities

What is 1 MET equal to?

The consumption of 3.5mL of oxygen per kilogram of body weight per minute.

List three common activities of daily living and their MET expenditures.

Walking = 2.8, general cleaning and straightening up = 2.5, washing clothes = 2.5

List three different forms of exercise and their MET expenditures.

Biking = 5.8, Circuit training = 8, running = 9.8

What is the Pediatric Inactivity triad?

It is a framework that describes the vicious cycle that can lead to lasting cardiometabolic, musculoskeletal, and cognitive issues in children with low physical activity.

List three ways that we can monitor exercise intensity.

The exercises METs, Rate of Perceived Exertion, and Heart Rate Variability.

What is a Rate of Perceived Exertion Scale (RPE)?

A rate of perceived exertion scale is a scale that is based on the feelings of a person during certain exercises. It focuses on their breathing, comfort, and ability to talk.

On an RPE scale, what activities (in general) are associated with a Score of 1?

Daily activities

On an RPE scale, what activities (in general) are associated with a Score of 4?

Hiking on moderate terrain and tempo training

On an RPE scale, what activities (in general) are associated with a Score of 8?

Strength and power training with 30 seconds to 3 minutes of maximal effort.

On an RPE scale, what activities (in general) are associated with a Score of 10?

Max Lifts and sprinting under 10

What are the recommended doses for physical activity for Healthy Adults?

30 minutes of moderate exercise or 20 minutes of vigorous exercise a minimum of 5 days a week for aerobic training, muscle-strengthening exercises with an intensity of 8RM to 12RM with 6-10 exercises for major muscle groups a frequency of more than 2 nonconsecutive days.

What are the recommended doses for physical activity for Older Adults?

30 minutes of moderate exercise or 20 minutes vigorous exercise a minimum of 5 days a week for aerobic training, muscle-strengthening exercises with an intensity of 10RM 15RM with 8-10 exercises for major muscle groups with a frequency of 2 nonconsecutive days, flexibility/balance training at least 2 days a week for at least 10 minutes.

What is the concept of the Does-Response Relationship?

The volume of activity and the health benefits with it.

Define, understand prevalence in the USA, & how exercise affects cardiovascular disease.

18.6 million deaths, over half of adults over the age of 20, exercise improves it by lowering blood pressure.

Define, understand prevalence in the USA, & how exercise affects hypertension.

The leading cause of premature death for 70<, exercise improves it by strengthening the heart and lowering blood pressure.

Define, understand prevalence in the USA, & how exercise affects Diabetes.

Pandemic level, among the top 10 causes of death in the U.S., exercise improves it by increasing insulin sensitivity and reducing blood sugar levels

Define, understand prevalence in the USA, & how exercise affects strokes.

1 in 6 deaths from cvd was by strokes, exercise reduces risks and prevents more.

Define, understand prevalence in the USA, & how exercise affects obesity.

The leading cause of death globally, exercise improves it by promoting weight loss.

Define, understand prevalence in the USA, & how exercise affects metabolic syndrome.

It is the highest in the United States, Exercise improves it by increasing glucose sensitivity and decreasing fat content.

Define, understand prevalence in the USA, & how exercise affects the musculoskeletal system/strength.

121 to 127 million adults, exercise improves it by strengthening muscles and improving bone density

Define, understand prevalence in the USA, & how exercise affects aging

Everyone ages, exercise delays onset of chronic diseases and expand life expectancy

What is the PAR-Q

A test that rules out any medical issues that could cause dangerous situations in an assessment

What is the ePARmed-X+

It is an assessment completed by self or with an exercise professional to get clearance to participate or suggestions to follow when waiting for medical clearance

What is the purpose of the two assessments?

To detect the presence of disease and the likelihood of a cardiovascular event

What are the absolute contraindications to exercise testing?

Acute myocardial infarction, ongoing unstable angina, uncontrolled cardiac arrhythmias causing symptoms or hemodynamic compromise, active endocarditis, symptomatic severe aortic stenosis, decompensated heart failure, Acute pulmonary embolism/infarction/deep vain thrombosis, Acute myocarditis or pericarditis, acute aortic dissection, physical disability that precludes safe and adequate testing.

What are the relative contraindications to exercise testing?

Known obstructive left main coronary artery stenosis, moderate to severe aortic stenosis with uncertain relation to symptoms, tachydysrhythmias with uncontrolled ventricular rates, acquired advanced or complete heart block, recent stroke or transient ischemic attack, mental impairment with limited ability to cooperate, resting hypertension with systolic or diastolic blood pressure, and uncorrected medical conditions.

How do we measure hypertension?

Use the highest SBP or DBP average of at least two measurements from two separate visits

What are the norms blood pressure?

120/80

What are the two values of BP?

Systolic and diastolic

How/Where to we assess heart rate?

Make sure the cuff fits, align it with the brachial artery, inflate the cuff, listen for the first bump and last bump, release the pressure

What factors may affect HR?

stressors, caffeine, prior workouts, hydration

What are the five aspects of Physical Fitness

Cardiorespiratory endurance, Musculoskeletal fitness, body weight and composition, flexibility, and balance

How do you assess Cardiorespiratory fitness?

VO2 max, graded exercise tests

How do you assess Musculoskeletal fitness?

Resistance training, plyometrics, and explosive free weights

How do you assess body weight and composition?

BMI, Skin folds, BAI

How do you assess flexibility?

Assess the active and passive range of motion

How do you assess balance?

The ability to perform daily movement tasks and how their proprioception is

What is a Graded Exercise Test (GXT)?

An assessment that can identify VO2max, and the results help build a foundation of aerobic training.

What are the Four Components of Musculoskeletal Fitness?

Muscular Strength, Muscular Endurance, Muscular Power, Bone Strength

How do you assess Muscular strength?

1 Rep Max

How do you assess Muscular endurance?

Repetition to failure

How do you assess Muscular Power?

Vertical Jump

How do you assess Bone Strength?

X-rays

What is BMI?

A calculation to estimate body fat percentage based on height and weight

What is the difference between AROM and PROM

Active range of motion is how far a joint can be moved by the muscles around it, passive is how far a joint can be moved without the participation of the muscles around it.

What is balance?

The ability to keep the body’s center of gravity within the base of support when in a static position, performing voluntary movements, or reacting to external disturbances.

What is functional balance

Ability to perform daily movement tasks that require balance

What is proprioception

Body’s ability to sense its own position and movements

What activities improve balance

tai chi, yoga, and specific balance exercises

What does Validity mean (r-Value)?

The ability of a test to measure accurately with a range of -1 to 1

What does Reliability mean?

Ability of the test to yield consistent and stable scores across trials over time

What is intrarater reliability?

The same person gets the same results when doing a tests

What is Interrater reliability?

Multiple people get the same results when doing a test

What is the cutoff point or recommended level of validity we should be looking for in a test we plan to use with clients?

.80 or >.90

Do you rule in or out for Sensitivity?

Rule out

Do you rule out or in for specificity?

Rule in

Stats: What is a Gold Standard in research?

The top comparison used when seeing if other tests are accurate

What are the basic Principles of Program Design when building an exercise program for a client?

Specificity, overload, progression, initial values, interindividual variability, diminishing returns, reversibility

What are Boolean Search Operators?

Words and symbols that let you expand or narrow your search parameters when using a database or search engine

Stats: Descriptive statistics Mean

the average of a set of numbers

Descriptive statistics Median

The exact middle of a distribution

Descriptive statistics Mode

The most frequent score

Descriptive statistics Standard deviation

describes the scatter of scores around the mean

What is the 68-95-99% rule with Standard Deviation and a Normal Curve?

It describes the percentage of data points that will fall within a certain number of standard deviations from the mean

Nominal means

categorical that can't be used to make comparisons, also does not have a numerical outcome

Ordinal means

Ranking or order of variables, does not indicate one to be better than the other

Interval means

Provides information about the order or rank of variables

Ratio means

Possesses all the characteristics of the interval scale

Test means

an instrument or a tool used to make a particular measurement

Measurement means

a process of assigning a number to a performance or an attribute of a person

Sample means

a group of randomly selected individuals that are selected from a larger group that will represent the group as a whole

Population means

the entire group of individuals

Why do we use statistics in the Assessment Process?

For standardization, reliability, and validity.

Reasons for Measurement, Evaluation, & Assessment by the Educator, Medical Provider, Fitness Provider:

Motivation, diagnosis, classification, achievement, evaluation, prediction, research

What is BP a measurement of and what are the norms?

The force your blood exerts on the walls of your arteries as your heart pumps it through your body. 120/80

Heart Rate measures and norms

how many times the heart beats per minute, 60-100bpm

Respiration measures and norms

how many breaths per minute, 12-20bpm

Harvard Step Test measures and norms

a person's aerobic fitness and cardiovascular recovery, 68-82

Rockport 1-Mile Walk measures and norms

VO2 Max, norms will vary

Mode means

a specific type or category of physical activity

Intensity means

the level of effort or exertion during physical activity

Frequency means

how often you perform physical activity

Duration means

the length of time a physical activity session last

What are the Elements of a Cardio Workout

Warm-up, Endurance conditioning, Cool-down, Stretching

What different delivery modes exist for Cardiovascular Exercise?

Aerobic exercise, anaerobic exercise, interval training, isometric exercise

Which modes are appropriate for: Healthy, fit adults?

HIIT, Vigorous aerobic exercise, recreational sports, combination training

Which modes are appropriate for: Healthy, unfit adults?

Low-Impact aerobic exercise, Gradual progression, Moderate aerobic exercise

Which modes are appropriate for : Unhealthy, unfit adults?

Low-impact options, walking program, supervised programs, tai chi

Wolf’s Law determined

People who did manual labor had denser bones than people who did not.