2.6.2. Physical Fitness Flashcards
What is the most powerful intervention a physician can prescribe?
Exercise
Why is exercise such a good intervention?
The health benefits are immeasurable
- decreased all-cause mortality
- decreased risk of stroke
- decreased risk of CHD
- decreased risk of DM
- decreased risk of some cancers
What is the definition of physical activity?
Any bodily movement produced by skeletal muscles that results in energy expenditure above resting levels.
Physical activity broadly encompasses exercise, sports, and physical fitness activities done as part of daily living, occupation, leisure, and active transportation.
What is the definition of exercise?
Physical activity that is planned, structured and repetitive and has a final or intermediate objective for the improvement or maintenance of physical fitness.
+Conditioning is regular exercise conducted over an extended period of time.
What is the definition of physical fitness?
The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy pursuits and to meet unforeseen emergencies.
Physical fitness is operationalized as measurable health and skill related attributes that include cardiorespiratory fitness, muscular strength and endurance, body composition and flexibility, balance, agility, reaction time and power.
What is health?
“state of complete physical, mental and social well-being; free of disease & pain”
Characterize exercising to achieve Health or Fitness
- Non-specific outcome
- Overall health/wellness, quality of life - Targets limited parameters
- Cardiovascular (CV) endurance, muscular strength and endurance, flexibility - Non-periodized
- Relatively consistent pattern of intensity, duration and frequency - Emotionally balanced
- Life stress coping, self-esteem, positive outlook
Characterize exercise for performance
- Well-defined outcome
- Ability to perform specific task(s) under specific conditions - Targets full spectrum parameters
- CV endurance, muscular strength and endurance, power, speed, agility, flexibility - Periodized
- Cycles training objectives by manipulating intensity, duration and/or frequency - Mission mindset
- Arousal regulation, pain tolerance, harness high-stakes stress, self-preservation/mission completion balance
What are the five components of human performance?
Socioemotional
Cognitive
Physical
Resilience
Optimization of performance
Describe the socioemotional component of human performance
-Socioemotional: interpersonal features of performance such as aggression, commitment, morale, anxiety and motivation
Describe the cognitive component of human performance
-Cognitive: attributes like mental acuity, intelligence, memory and resilience
Describe the physical component of human performance
-Physical: attributes like strength, agility, endurance, environmental hardiness, muscoskeletal resilience and health
Describe the resilience component of human performance
Resilience: the resources to withstand, recover and/or grow in the face of stressors and changing demands
Describe the optimization component of human performance
Optimizing human performance: the process of applying knowledge, skills and emerging technologies to improve and preserve the capabilities of DoD personnel to execute essential tasks.
What molecule is responsible for providing the energy for muscle contraction?
ATP
What is metabolic fitness?
Metabolic fitness is the ability to provide continuous energy (ATP) to the muscles during activity
What is your Maximal Aerobic Power (VO2)?
+Also known as oxygen consumption, oxygen uptake, and cardiorespiratory fitness.
+Greatest amount of O2 a person can use during physical exercise.
+Ability to take in, transport and deliver O2 to skeletal muscle for use by tissue
+Expressed as liters (L)/min or ml/kg/min
What is the standard Metabolic Equivalent (MET)?
+An index of energy expenditure.
+One MET is the amount of energy expended sitting quietly at rest adjusted to body weight (1 MET = 3.5ml oxygen consumed/kg of body weight/minute). Also equal to 1 kcal/kg/hour.
What units do we use to express physical activity?
+Physical activity intensity is often expressed in MET units
How many METs do we use if we are functiong at 6 times the resting expenditure?
6 METs
+Walking at a 14 minute per mile pace is expressed as an intensity of 6 METs (21 ml/kg/min) or 6 times resting energy expenditure
What is the Borg scale and what do we use it for?
It is a rating for perceived exertion.
Used to rate exercise
What is the Respiratory Exchange Rate?
Ratio of VCO2 to VO2 = RER
What do we use the Respiratory Exchange Rate (RER) for?
Used to calculate:
+What fuel (carbohydrate or fat) is being metabolized to supply the body with energy
+RER of 0.7 indicates primarily fatty acid oxidation
+RER of 1.0 indicates exclusive use of carbohydrate
+RER at rest is about 0.8 at rest
An RER of 1 is equivalent to how many kcal/L O2?
RER of 1.00 is equivalent to 5.05 kcal/L O2
What is cardiorespiratory fitness?
a health-related component of physical fitness that relates to the ability of the circulatory and respiratory systems to supply fuel during sustained physical activity and to eliminate metabolic by-products after supplying fuel
What measurement do we use to measure one’s cardiorespiratory fitness?
Frequently measured by VO2 max
Expressed by the Fick Equation
What is Cardiac Output (CO)?
Amount of blood ejected from heart each min (L/min)
How do we calculate the cardiac output?
Stroke Volume x Heart Rate
What is the primary determinant of your current VO2?
Your heart rate
What is muscular strength?
Muscular strength is the ability of a muscle to exert force
What is muscular endurance?
the amount of external force that a muscle can exert over an extended period of time
What are the three types of muscle contraction?
Concentric
Eccentric
Isometric
What is concentric contraction?
Action where muscle origin and insertion get closer together
What happens in an eccentric contraction?
muscle origin and insertion get farther apart
What happens in an isometric contraction?
the muscle contracts but does not move
What is the force velocity relationship?
It is a relationship that tells us that the force generated by a muscle contraction is proprtional to the muscle’s velocity (during contraction/relaxation)
What is more mechanically efficient, using greater force with increasing velocity, or a greater force with constant velocity?
Greater force with increasing velocity/acceleration, due to lower metabolic cost, greater mechanical efficiency and greater contribution from series elastic components
What hormone has classically played a role in muscle growth?
Testosterone
What is increasing in the cell and in muscle during muscle hypertrophy?
Increase in numbers of myofibrils and actin and myosin filaments
Muscle hypertrophy allows for an increase in the number of __________ ___________.
actin-myosin crossbridges
Will higher intensity training increase muscle growth more than low intensity training?
Yes
What is body composition?
a health-related physical fitness component that relates to the relative amounts of muscle, fat, bone, and other vital parts of the body
What is functional fitness and what system of the body does it primarily focus on?
Integrated fitness composed of balance, agility, coordination and proprioception
Neuromotor system
What is one measurement we can take to assess physical fitness?
VO2
What is the name of a test we can use to find anaerobic power? Describe that test.
Wingate Test for Anaerobic power
+30 sec cycle ergometer test
+Count pedal revolutions
+Calculate peak power output, anaerobic fatigue, and anaerobic capacity
What does this class tell us about the PT test?
LIES! LIES AND SLANDER!!
+ The 1.5 and 2 mile run test are good surrogates for cardiorespiratory fitness
+ The pushups, and sit-ups are good tests for muscular strength and endurance.
+ There is present interest in more functional performance testing.
What does the overload principle say?
gains can only come about with progressively greater demands
What is Adaptation? (not the evolutionary definition)
Physiologic response to stress (training load) to better respond to similar stress in the future.
+Adaptation is the type of change in physiologic functions that occur with training, rest, and recovery
What is the idea behind SAID (Specific Adaptations to Imposed Demands)?
Specific exercise elicits specific adaptations to elicit specific training effects.
– E.g. swimmers who swam 1 hr/day, 3x/wk for 10 weeks showed almost no improvement in running VO2 max.
+ Swimming VO2 increase – 11% improvement
+ Running VO2 increase – 1.5% improvement
What is the Principle of Reversibility?
Training effects gained through aerobic training are reversible through detraining.
What is Periodization?
+ Technique that involves altering training variables to achieve well-defined gains in muscular strength, endurance and performance
+ Activation phase (4 weeks)
+ Strength development (4 -7 weeks)
+ Muscular endurance (8-12 weeks)
+ Rest
What are the 2011 recommendations for cardiorespiratory fitness?
– Frequency: > 5d/week moderate; >3d/week vigorous
– Intensity: moderate and/or vigorous
– Time: 30-60 min/day mod (150min/wk); 20-60min vigorous (75min/wk)
– Type: regular, continuous and rhythmic in nature
– Volume: 500 to 1000 MET/wk; step ct of 7000/day
– Pattern: one session or multiple 10min sessions
– Progression: gradual adjusting duration, frequency, and intensity
What are some methods for monitoring exercise intensity?
+Heart rate
– Straight heart rate percentage method
- 60-90% of HR max
– Heart rate reserve method (HRR) (Method of Karvonen)
\+HRR = (HR max – Resting HR) \+Target HR = Resting HR + %desired (HRR)
+ Pace
+ Perceived exertion
+ Blood lactate
What are some ways to calculate your maximal heart rate?
+Standard Formula: 220 - Age in years
+ Other Formulas
– 210 - 0.65 X Age in years
– New: 208 - 0.7 X Age in years
– New formula may be more accurate for older persons and is independent of gender and habitual physical activity
+ Estimated maximal heart rate may be 5 - 10% (10 to 20 bpm) ± actual value.
What are some ways to calculate your training heart rate?
60 to 90% of Maximal HR
– Max HR = 180
– 60% = 108 and 90% = 162
50 to 85% of Heart Rate Reserve
– Target HR = RHR (RHR=Resting Heart Rate) + %(HRR)
– Where:
Max HR = 180 and Resting HR = 70
HRR = 180 - 70 = 110
50% = 70 + 55 {.50 x 110} = 125; 85% = 70 + 94 {.85 x 110} = 164
How can you tell moderate from vigorous exercise?
+Moderate activities typically are performed at 40 to 60% of the HRR, while vigorous activities are 60 to 90%.
+The “Talk Test”
What are the 2011 recommendations for Resistance Exercise?
+Resistance Exercise
– Frequency: each muscle group 2 to 3 days/wk
– Intensity: 60 to 70% of 1RM for strength; <50% for endurance
– Time: TBD
– Type: a variety may be performed.
– Repetitions: 8-12 strength; 15 to 20 endurance
– Sets: 2-4 strength; <2 for endurance
– Pattern: rest 2-3 min for sets; 48h for sessions
– Progression: resistance, repetitions, frequency are altered for effect
What influences strength gains? (Inside your body, two phases)
+Early strength gains influence by neural factors
+ Long-term strength gains due to muscle hypertrophy
What are some different approaches to strength training?
+Static (isometric) actions
+Dynamic actions
-Free weights
– Gravity dependent
– Variable resistance
– Isokinetic actions
– Plyometrics
+Other
– Neuromuscular electrical stimulation
How do you determine your one rep max (1RM)?
+Warm up for 10 minutes then select weight light enough for > 10 reps;
+Perform 12 - 15 reps, then rest 2 minutes;
+ Increase weight 2% - 10%, perform 10 -12 reps, then rest 3 minutes.
+ Increase weight 2% - 10%, perform 6 -8 reps then rest for 3 minutes.
+ Increase weight 2% - 10%, perform 5 reps - should be close to 5RM
+ Multiply 5RM weight by 1.15 to get 1RM.
What are the 2011 recommendations for Flexibility Exercises?
+Flexibility Exercise
– Frequency: > 2-3 d/wk
– Intensity: to the point of slight discomfort
– Time: static stretch 10 to 30 sec
– Type: a series is recommended for each major muscle tendon unit.
– Volume: total of 60 sec
– Pattern: repetition two to four times
– Progression: TBD
What are the 2011 recommendations for Neuromotor Exercise Training?
– Frequency: >2-3 d/week
– Intensity: TBD
– Time: >20-30 min/d
– Type: exercises involving motor skills (e.g. balance, agility, coordination, and gait)
– Volume/Pattern/Progression: TBD
