EPHE 260 Midterm (Oct 20th)

what are the 6 A’s from the CSEP-PATH sequence and their key objectives

1. ask - get to know the client

2. assess - select assessment options and administer protocols

3. advise - summarize results and discuss findings

4. agree - devise an action plan

5. assist - increase motivation and overcome barriers

6. arrange - provide continuing support

define physical activity

bodily movement produced by skeletal muscles resulting in energy expenditure above resting levels, and increased heart and breathing rate

what are the four categories of physical activity

• occupational

• domestic

• transportation

• leisure

what are the MET values for sedentary, light, moderate, and vigorous PA

• sedentary = below or equal to 1.5

• light = 1.5-2.9

• moderate = 3-5.9

• vigorous = equal to or above 6

what is the relationship between METs and vo2

vo2 is equal to the MET value of the activity x3.5

what are the 24HMG for physical activity, sleep, and sedentary behaviour

physical activity:

• 150min MVPA (weekly)

• muscle strengthening activities 2+ times (weekly)

• several hours of light physical activities

sleep:

• 7-9h regularly

• consistent sleep-wake times

sedentary behaviour:

• 8 hours or less

• less than 3h recreational screen time

• break up long periods of sitting

define exercise

physical activity that is planned, structured, repetitive, and purposeful in the sense that improvement or maintenance of one or more components of physical fitness is an objective

around what % of canadians perform structured exercise regularly

5%

define physical fitness

a set of attributes or characteristics that related to a person’s ability to perform physical activity

what are the two primary branches of fitness

• health related fitness: aerobic fitness, musculoskeletal fitness, body composition

• performance-related fitness: agility, speed, power, motor performance, etc.

what is the increased risk of death for those who are insufficiently active

20-30%

what is the gold standard measure of HR and BP

ECG; intra-arterial BP (insert catheter into artery)

why is higher HR variability a good thing

an indication of a better interplay between the sympathetic and parasympathetic NS

what are common sources of error measuring HR via ECG, auscultation, palpation and wearables, respectively

• ECG: electrode misplacement, electrical interference, motion artifacts

• auscultation: ambient noise, poor placement, arrythmias

• palpation: weak pulse, irregular rhythm, pressure errors, observer bias

• wearables: motion artifacts, sensor placement, skin tone / tattoos

what are common sources of error measuring BP

• patient related: following pre-test instructions, talking, full bladder, white coat hypertension

• technique/equipment related: cuff size or placement, technique of measurement, body position, environment, unvalidated cuffs

• health professional-related: expectation bias, auditory acuity

difference between reliability and validity

• validity: is it measuring what it is supposed to measure?

• reliability: consistency

what is direct calorimetry

a non-invasive, direct measure of energy expenditure / metabolic rate by directly measuring heat production in an enclosed chamber

what is the doubly labeled water (DLW) method of measuring energy expenditure

• person consumes water with specialized hydrogen and oxygen atoms, then their urine is collected and analyzed over a 1-2 week period

• measures how quickly the body gets rid of the markers, indicating the amount of co2 the body produced over that period, which is directly linked to EE

what is a pedometer and what is it used for

• it is an indirect measure of step count

• not great for lower speeds or many kinds of PA

what is a gyroscope

a feature of many wearable fitness trackers that detects rotation and orientation

direct calorimetry: validity, reliability, practicality

yes valid

yes reliable

not practical: expensive, specialized, lab based, technician required, subject burden

pedometer: validity, reliability, practicality

yes valid at moderate speeds

yes reliable at moderate speeds

yes practical, but can’t be used for everything

wearable fitness trackers: validity, reliability, practicality

valid: not the best

reliable: also not the best

practical: yes, can be expensive but that depends on the brand

PASB-Q self report: validity, reliability, practicality

valid: maybe

reliable: maybe

practical yes

why is aerobic fitness good to measure

one of eh strongest predictors of health and longevity

what is an indirect maximal measure of vo2max

“go until you can’t anymore” type tests, eg beep test

208-(0.7*age) is called the

tanaka equation

what are the 3 assumptions of indirect submaximal tests

1. that there’s a linear relationship between HR, VO2 and workload

2. mechanical efficiency is constant throughout the test (technique)

3. HRmax at a given age is uniform

what are the recovery protocols for exercise tests

• 3 min active recovery, measure HR each minute (can extend bonus 2 min)

• 3 min passive recovery, measure HR+BP at min 1 and 3

what are the pretest instructions for:

• food and beverage

• caffeine

• smoking

• alcohol

• exercise

• food and beverage: avoid 2 hrs before

• caffeine: avoid 2 hrs before

• smoking: avoid 2 hrs before

• alcohol: avoid 6 hrs before

• exercise: avoid light 6 hrs before, moderate 24 hrs before, strenuous 48 hrs before

why does increasing temperature in the muscle during a warm up benefit exercise?

• increased muscle metabolism: certain enzymes in the muscles function better at warmer temperatures

• faster cross bridging

• faster conduction velocity

how does warmup intensity affect peak performance

positive relationship between warmup intensity and performance, until the warmup becomes too intense and causes fatigue

what is the general structure of a warm up (3 steps)

1. raise: progresses to target intensity

2. activate and mobilize: specific warm up, if needed

3. potentiation/performance: prime for the session (for high performance)

what is the typical warmup duration for a 30 min session

5 min

why is a cool down important

a gradual decrease in HR an BP decreases the likelihood of a cardiac event

what are the 6 basic training principles

1. specificity

2. overload

3. progression

4. FITT

5. individuality

6. reversibility

what is the principle of specificity

training adaptations are specific to the type of exercise performed and the demands placed on the body

• muscles involved, type and speed of contraction, fiber types, training intensity, dominant energy system

what is the principle of overload

a disruption in homeostasis where the system must be exercised at a greater level than it is accustomed to achieve a training effect

list each step of the law of overload

• stimulus

• fatigue

• compensation

• supercompensation

what are the effects of undertraining and overtraining on the law of overload

• undertraining: lowers the vertical change in the supercompensation phase

• overtraining: prolongs the compensation (recovery) phase and lessens the supercompensation phase

what is the principle of progression

training volume must be gradually increased to

• stimulate further improvements

• avoid injury and/or issues with adherence

what are the two main questions related to the progression principle

1. disruption of cellular and systemic equilibrium?

2. adaptive capacity overwhelmed?

what is the FITT principle

outlines the factors that can be manipulated in a training program to elicit an overload effect

1. frequency

2. intensity

3. time

4. type

what is the principle of individuality

response to a program is individual, based on

• age

• sex

• genetics

• health status

• initial fitness

• training adherence

• lifestyle factors

• motivation

what does “diminishing returns” refer to

after someone reaches higher levels of performance with a skill, the rate of improvement slows and gains are smaller and harder to attain

what is the principle of reversibility

• detraining will occur when the overload is removed for extended periods of time

• detraining happens at different rates for different elements of fitness (cardiovascular is pretty fast)

define acute aerobic adaptations

short term physiological adaptations from the onset of exercise that disappear shortly after the session ends

name acute adaptations to HR from aerobic activity

• linear relationship to intensity

• at a constant submaximal workload, HR will increase for 1-3 min then even out

• HRmax is where HR plateau occurs even with an increase in workload

what happens to SV throughout aerobic exercise

increases until 40-60-% vo2max then plateau

what happens to cardiac output (Q) throughout aerobic exercise

• Cardiac output increases rapidly at the beginning

• Then after that 40-60% of vo2 max, still increases, but not as steep of a slope

what happens to BP throughout aerobic exercise

• SBP increases linearly with effort

• DBP changes very little, or none

what is typical SV at rest vs during aerobic exercise

rest: 70 ml/beat

exercise: up to 200 ml/beat

what is cardiac output at rest vs during aerobic exercise

rest: 5 L/min

exercise: roughly 40 L/min

what does systolic BP go up to during exercise

up to 200 mmHg

chronic effect of exercise on HR, SV, Q, BP

• HR lowers

• SV increases

• Q stays same

• BP lowers

what happens to vo2 at a given workload with training

it is constant (think MET values), you can only raise your ceiling (vo2max)

what is the equation for vo2 and vo2max

oxygen delivery (Q) x oxygen extraction (a-vO2diff)

max: Qmax x max oxygen extraction

what happens to avO2diff with training

it increases, aka the body becomes more efficient at unloading oxygen into the tissues

define lactate threshold

disproportionate increase in blood lactate concentration during incremental work

define ventilatory threshold

disproportionate increase in ventilation during incremental work

why is blood lactate like tetris, according to melissa

because the body can clear it when there is smaller amounts or a lower rate, but buildup occurs when its rate of production is too high

why can ventilatory and lactate thresholds occur at similar points

because lactate buildup occurs around the same time as CO₂ buildup, both of which contribute to a decrease in pH in the muscle leading to fatigue

what information does lactate threshold provide

predicts a person’s capability for sustained exercise

how does AT compare to vo2 max in elite athletes vs untrained individuals

elite: 80-90% of vo2max

untrained: 40-60% vo2max

why is it desired to have your AT close to your vo2max

allows you to exercise at higher intensities without accumulating lactate in the muscle

what is the reduced risk of mortality associated with the 150min weekly MVPA

31% reduced risk of mortality

what is an adapted form of the 150min weekly MVPA

7.5 MET h/week: combines intensity and duration

• equivalent to 2.5h/week at 3 METs (moderate intensity)

what are the ways that a program can monitor intensity

• METs

• % HRmax

• % HRR

• % vo2max

• RPE

• talk test

• power output

• pace

moderate intensity equates to __ HRR and __ RPE

40-59% HRR; 12-13 RPE (4-5/10)

vigorous intensity equates to __ HRR and __ RPE

60-89% HRR; 14-17 RPE (6-7/10)

the HRR equation is aka

the karnoven formula

what is the formula for HRR

(( HRmax - HRrest ) * intensity) + HRrest

what is the “reserve” when talking about HRR

the difference between HRmax and HRrest

someone should provide their RPE that reflects

the intensity on the whole body, not just the working limb (if cycling, for example)

when is RPE valid and reliable and why

continuous aerobic exercise, because is typically correlates highly with cardiorespiratory and metabolic variables

what is the talk test equivalent of moderate intensity

short sentences

what is the talk test equivalent of vigorous intensity

1-2 words only

what are the recommended %HRR ranges for prescribing exercise intensity to different levels of fitness

• beginner/low fitness level: 30-59%

• intermediate/average fitness level: 40-89%

• advanced/high fitness level: 60-100%

what is the recommended duration of aerobic exercise sessions (continuous or intermittent)

20-60 mins

what is more important than duration when considering an aerobic exercise program

energy expenditure

jogging, running, spinning, stepping, are all examples of aerobic exercises requiring ___

minimal skill, baseline of aerobic fitness

walking, brisk walking, leisurely to brisk cycling, aqua aerobics, are all examples of aerobic exercise requiring __

minimal skill, minimal fitness level

cross-country skiing, rowing, swimming, skating, are all examples of aerobic exercise requiring ___

acquired skill, baseline of aerobic fitness

hockey, soccer, racquet sports, downhill skiing, hiking, are all examples of aerobic exercise requiring ___

acquired skill, modest level of aerobic fitness

what are the three common methods of aerobic training

• MVPA: focuses on increasing time at a set intensity

• Interval training

• Threshold/tempo training: more common when aiming to improve speed, also aims to maintain higher intensities