Week 4 - Fitness and Lifestyle

How many steps per day are recommended to maintain health?

10,000 steps per day

How many steps per day promote slow healthy weight loss?

12,000 - 15,000 steps per day

What is the primary goal of qualified fitness professionals regarding sedentary individuals?

To get them walking daily.

What is vasodilation?

An increase in blood flow as a response to exercise.

What are the physiological responses of heart muscle to exercise?

Increase in heart rate (HR), increase in stroke volume (SV), leads to an increase in cardiac output (Q).

What adaptations occur in the heart muscle with aerobic fitness training?

Increase in blood supply, stroke volume, cardiac output, left ventricular volume, and ventricular wall thickness.

What is the error margin for direct Max VO2 testing?

+/- 2-3% error

What is the error margin for lab tests measuring aerobic capacity?

+/- 10-20% error.

What is the error margin for field tests in aerobic capacity?

+/- 20-25% error.

What does one resting MET represent in ml/kg/min?

3.5 ml/kg/min.

How is energy expenditure during exercise determined?

It depends on oxygen consumption (or MET level), body mass, and duration.

What are traditional risk factors contributing to cardiometabolic risk?

Age, gender, lipid profile, smoking, type II diabetes, blood pressure.

What are some modifiable cardiovascular disease (CVD) risk factors?

Hypertension, cholesterol (LDL and HDL), diabetes, smoking.

What is metabolic syndrome?

A cluster of conditions that increase the risk of heart disease, stroke, and diabetes.

Why is intra-abdominal fat significant in metabolic syndrome?

Even small accumulations (e.g., 2 cm) can have a substantial health impact.

Is waist circumference a better predictor of cardiometabolic risk than BMI?

Yes, waist circumference better indicates abdominal fat accumulation and related risks.

What is ectopic fat accumulation?

Fat that is stored in locations other than subcutaneous fat layers, often affecting organs.

What makes fatty liver dangerous for cardiovascular health?

It increases cardiovascular health risk due to its association with metabolic dysfunction.

Why are obese individuals with intra-abdominal fat at high CVD risk?

They carry a subgroup at increased risk for cardiovascular disease due to fat distribution.

What changes occur in cardiometabolic risk factors due to regular exercise?

Improvements in several key risk factors, including blood pressure, cholesterol levels, and glucose metabolism.

BONUS QUESTION: What was karyn humber wearing

NHL pin and Breast cancer ribbon