energy expenditure - borg scale

Energy is expended by individual engaging in physical activity and is often expressed in kilocalories.

Activities can be categorized as light, moderate or heavy by determining the energy cost.

ENERGY EXPENDITURE

Energy is expended by individual engaging in physical activity and is often expressed in kilocalories.

ENERGY EXPENDITURE

Activities can be categorized as light, moderate or heavy by determining the energy cost.

ENERGY EXPENDITURE

Energy is expended by individual engaging in physical activity and is often expressed in ______

kilocalories

is a measure expressing the energy value of food.

It is the amount of heat necessary to raise 1 kilogram (kg) of water 1°C.

A kilocalorie

is a measure expressing the energy value of food.

A kilocalorie

It is the amount of heat necessary to raise 1 kilogram (kg) of water 1°C.

A kilocalorie

is defined as the oxygen consumed (milliliters) per kilogram of body weight per minute (mL/kg).

It is equal to approximately 3.5 mL/kg per minute

A MET

is defined as the oxygen consumed (milliliters) per kilogram of body weight per minute (mL/kg).

A MET

It is equal to approximately 3.5 mL/kg per minute

A MET

A MET is equal to approximately _____

3.5 mL/kg per minute

Light work for the average male (65 kg) requires

2.0 to 4.9 kcal/min, or 6.1 to 15.2 mL O2/kg per minute, or 1.6 to 3.9 METs.

Strolling _____ is considered light work.

1.6 km/hr, or 1.0 mph,

Strolling 1.6 km/hr, or 1.0 mph, is considered _____

light work.

Heavy work for the average male (65 kg) requires

7.5 to 9.9 kcal/min, or 23.0 to 30.6 mL O2/kg per minute, or 6.0 to 7.9 METs.

Jogging _____ is considered heavy work.

8.0 km/hr, or 5.0 mph,

Activities can be categorized as light, moderate or heavy by determining the _____

energy cost.

The average individual engaged in normal daily tasks expends _____

Athletes engaged in intense training can use more than _____ kcal per day.

1800 to 3000 kcal per day. ; 10,000

_____ serves as a basis for determining exercise levels or the exercise prescription.

Have had a _____

Be monitored by _____ and closely observed at rest, during exercise, and during recovery.

Sign a _____

Stress testing ; physical examination ; ECG ; consent form

Optimal frequency of training is generally _____

three to four times a week.

Overload is stress on an organism that is greater than that regularly encountered during everyday life.

The exercise load (overload) must be above the training stimulus threshold (the stimulus that elicits a training or conditioning response) for adaptation to occur.

INTENSITY

Overload is stress on an organism that is greater than that regularly encountered during everyday life.

INTENSITY

_____ is stress on an organism that is greater than that regularly encountered during everyday life.

Overload

The exercise load (overload) must be above the training stimulus threshold (the stimulus that elicits a training or conditioning response) for adaptation to occur.

INTENSITY

_____ must be above the training stimulus threshold (the stimulus that elicits a training or conditioning response) for adaptation to occur.

The exercise load (overload)

Once adaptation to a given load has taken place, the training intensity (exercise load) must be increased/decreased for the individual to achieve further improvement

increased

TRUE OR FALSE: The higher the initial level of fitness, the greater the intensity of exercise needed to elicit a change.

TRUE

TRUE OR FALSE: The higher the initial level of fitness, the lower the intensity of exercise needed to elicit a change.

FALSE

TRUE OR FALSE: The lower the initial level of fitness, the greater the intensity of exercise needed to elicit a change.

FALSE

TIME (DURATION)

The greater the intensity of the exercise, the _____ the duration needed for adaptation; and the lower the intensity of exercise, the _____ the duration needed. (choices: shorter / longer)

shorter

old borg rate

indication: very very light

7

old borg rate

indication: very light

9

old borg rate

indication: fairly light

11

old borg rate

indication: somewhat hard

13

old borg rate

indication: hard

15

old borg rate

indication: very hard

17

old borg rate

indication: very very hard

19

old borg rate

grade: 7

very very light

old borg rate

grade: 9

very light

old borg rate

grade: 11

fairly light

old borg rate

grade: 13

somewhat hard

old borg rate

grade: 15

hard

old borg rate

grade: 17

very hard

old borg rate

grade: 19

very very hard

new borg rate

grade: 0

nothing at all

new borg rate

grade: 0.5

very, very weak

new borg rate

grade: 1

very weak

new borg rate

grade: 2

weak

new borg rate

grade: 3

moderate

new borg rate

grade: 4

somewhat strong

new borg rate

grade: 5

strong

new borg rate

grade: 7

very strong

new borg rate

grade: 10

very very strong