HMS 488 Exam 1 Master Prep Sheet Review

Vocabulary flashcards covering Exercise Prescription (FITT-VP), Blood Pressure, Submaximal Tests, and Metabolic Equations from HMS 488 Exam 1 Master Prep Sheet.

FITT-VP Framework

A guideline for exercise prescription covering Frequency, Intensity, Time, Type, Volume, and Progression.

Frequency (Exercise Prescription)

How often exercise is performed, typically 3-5 days/week for vigorous or 5 days/week for moderate intensity.

Intensity (Exercise Prescription)

The effort level of exercise, measurable by %HRmax, %HRR, VO2, METs, or RPE.

Time (Exercise Prescription)

The duration of exercise, usually 20-60 min/day, with 10-minute bouts, is acceptable.

Type (Exercise Prescription)

The modality of exercise, including aerobic, resistance, neuromotor, or flexibility.

Volume (Exercise Prescription)

The total amount of exercise, calculated as Frequency
Intensity
Time.

Progression (Exercise Prescription)

A gradual increase in exercise stimulus to reduce injury risk.

Warm-up (Training Session Component)

5-10 minutes of light-to-moderate activity before conditioning.

Conditioning (Training Session Component)

The main part of the exercise session, lasting 20-60 minutes, focusing on aerobic or resistance training.

Cool-down (Training Session Component)

5-10 min of light-to-moderate activity after conditioning.

Stretching (Training Session Component)

10 minutes of stretching performed after warm-up or cool-down.

Resting Blood Pressure (BP)

An indicator used to assess cardiovascular disease (CVD) risk.

Exercise Blood Pressure (BP)

Reflects myocardial workload, calculated as rate-pressure product (HR/SBP).

Rate-Pressure Product

Heart rate (HR) multiplied by systolic blood pressure (SBP), an estimate of myocardial oxygen demand.

Short-term BP Control

Neural and hormonal mechanisms (baroreceptors, SNS/PNS, epinephrine, norepinephrine, ADH, angiotensin II) that regulate blood pressure quickly.

Long-term BP is controlled by…

management of blood through the kidneys

Korotkoff Sound I

The first clear tapping sound heard when measuring blood pressure, indicating systolic pressure.

Korotkoff Sound V

The point at which sounds disappear when measuring blood pressure, indicating diastolic pressure.

Pulse Obliteration

Inflating the blood pressure cuff until the radial pulse disappears to avoid underestimating systolic blood pressure.

Normal Blood Pressure (AHA 2017)

Systolic BP less than 120 mmHg AND diastolic BP less than 80 mmHg.

Elevated Blood Pressure (AHA 2017)

Systolic BP 120-129 mmHg AND diastolic BP less than 80 mmHg.

Stage 1 Hypertension (HTN) (AHA 2017)

Systolic BP 130-139 mmHg OR diastolic BP 80
89 mmHg.

Stage 2 Hypertension (HTN) (AHA 2017)

Systolic BP 140 mmHg OR diastolic BP 90 mmHg.

Lifestyle Factors Affecting Resting BP

Includes diet (sodium, alcohol, caffeine), obesity, stress, exercise, and smoking.

Submaximal Aerobic Tests

An estimate maximal oxygen consumption (VO2 max) without requiring maximal effort from the individual.

YMCA Cycle Ergometer Test

A submaximal test that uses heart rate responses to progressive workloads on a cycle ergometer to estimate VO
max.

Astrand-Ryhming Test

A 6-minute steady-state cycle ergometer test where heart rate and workload predict VO
max.

PWC-170 Test

A submaximal test that predicts the workload at which an individual's heart rate would reach 170 bpm.

Cooper 12-min Run Test

A field test where the distance covered in 12 minutes is used to estimate VO
max.

George Jog Test

A field test where heart rate during a steady-paced jog is used to estimate VO
max.

Rockport 1-mile Walk Test

A field test using time to complete 1 mile, heart rate, and body weight to estimate VO
max.

Submaximal Tests Assumes that….

There are linear relationships between HR and VO
with workload, steady-state HR achievement, predictable HRmax by age, and constant mechanical efficiency.

Fox HRmax Formula

220 - age

a common formula to estimate maximal heart rate.

Tanaka HRmax Formula

208 - (0.7*age)

a more accurate formula for estimating maximal heart rate, especially in young adults.

Gellish HRmax Formula

206.9 - (0.67*age)

Another formula to estimate maximal heart rate.

Metabolic Equations Purpose

To estimate oxygen cost, caloric expenditure, and to prescribe exercise workloads.

Relative VO
(Oxygen Consumption)

Oxygen consumption expressed in ml/kg/min, useful for comparing individuals of different body sizes.

Absolute VO
(Oxygen Consumption)

Oxygen consumption expressed in L/min, representing the total oxygen consumed regardless of body weight.

METS (Metabolic Equivalents)

A unit of oxygen consumption equals 3.5 ml/kg/min, representing the energy cost of rest.

Gross VO2

Total oxygen consumption, which includes the resting metabolic rate.

Net VO

Oxygen consumption specifically for the exercise, calculated by excluding the resting metabolic rate (3.5 ml/kg/min).

convert 1 L of O2 to calories

Approximately 5 kilocalories (kcal) of energy expenditure.

convert mph to m/min

Miles per hour multiplied by 26.8 equals meters per minute.

convert Watts to kgm/min

Watts multiplied by 6 equals kilopond-meters per minute.

convert lbs to kg

Pounds divided by 2.2 equals kilograms.

Walking VO2 Equation

(0.1 × speed) + (1.8 × speed × grade) + 3.5

Running VO2 Equation

(0.2 × speed) + (0.9 × speed × grade) + 3.5

Cycle Ergometer VO 2 Equation

(1.8*work rate/body mass) + 7

(where work rate is in kgm/min and body mass in kg).

Stepping VO2 Equation

(0.2 × step rate) + (1.33 × 1.8 × step height × step rate) + 3.5
(Speed in m/min, work rate in kgm/min, step height in m, step rate in steps/min)

Systolic BP during Exercise…

Increases linearly with increasing exercise intensity.

Diastolic BP during Exercise…

Typically stays the same or decreases slightly during exercise.

George Jog Test

A field test where heart rate during a steady-paced jog is used to estimate VO 2 max.

Rockport walk test

A field test using time to complete 1 mile, heart rate, and body weight to estimate VO2 max.

YMCA Cycle Ergometer

A submaximal test that uses heart rate responses to progressive workloads on a cycle ergometer to estimate VO2max.

Astrand-Ryhming

A 6-minute steady-state cycle ergometer test where heart rate and workload predict VO2max

PWC-170

A submaximal test that predicts the workload at which an individual's heart rate would reach 170 bpm