6-Exercise and Physical Activity Flashcards
Which of the following statements is NOT true about the benefits of physical activity?
A. Improved health-related fitness.
B. Decreased risk of disabling medical conditions.
C. Improved control and maintenance of body weight.
D. Decreased health care costs with decreased activity.
E. Lower chronic disease rates than inactive people.
D.
Overall benefits of physical activity include:
a. Higher health-related fitness.
b. Higher control and maintenance of a health body weight.
c. Lower risk of disabling medical conditions.
d. Lower chronic disease rates than inactive people.
e. Most interventions to increase physical activity are cost effective, as health care spending increases as activity levels decrease.
The main components describing the types of physical exercise include all of the following EXCEPT:
A. Cardiovascular, aerobic and endurance exercise.
B. Flexibility and stretching.
C. Meditation.
D. Balance with static and dynamic exercises.
E. Strengthening and resistance training.
C. Meditation is not a form of physical exercise.
The different types of exercise include:
a. Aerobic and endurance (cardiovascular).
b. Strengthening (resistance training).
c. Flexibility (stretching).
d. Static and dynamic exercises (balance).
The US Physical Activity Guidelines for Americans include all of the following EXCEPT:
A) Regular exercise reduces the risk of developing a chronic disease.
B) Most health benefits are achieved with 300 minutes a week of moderate intensity physical activity.
C) For children six to 17 years old, 60 minutes or more of vigorous physical activity is recommended daily.
D) Strength training for adults 18 to 64 years old is recommended at least twice a week.
E) For healthy adults, 20 to 30 minutes daily of balance and proprioceptive skill training is recommended.
B.
Most health benefits are achieved at 150 minutes a week of moderate-intensity of physical activity, or 75 minutes of vigorous physical activity or an equivalent combination. Beyond 150 minutes there are still benefits, but they are much less in amplitude.
In a meta-analysis comparing the effectiveness of exercise and drug interventions on mortality, which of the following statements is TRUE?
A) Exercise is better than the use of medications in post-stroke treatment.
B) Exercise was better than medications for the secondary prevention of coronary artery disease and pre- diabetes.
C) Exercise is superior to medications in the treatment of heart failure.
D) Exercise increases the side effects of medications.
E) Exercise and medications should not be used in combination.
A.
Exercise is better than medications for post-stroke patients.
“The Aerobics Center Longitudinal Study,” from 1987 to 2003, showed that the no. 1 preventable cause of deaths from all-cause mortality in 40,842 men and women was due to:
A) Cholesterol
B) Smoking
C) Diabetes
D) Obesity
E) Poor cardiorespiratory fitness
E. Poor cardiorespiratory fitness
Physical inactivity is the fourth leading risk factor for global mortality. Low cardiorespiratory fitness was the no. 1 cause of preventable deaths from all-cause mortality in 40,842 men and women who were enrolled in the Aerobics Center Longitudinal Study.
[Sui et al. Percentage of Deaths Attributable to Poor Cardiovascular Health Lifestyle Factors: Findings from the Aerobics Center Longitudinal Study. Epidemiology Research International. 2013.]
Which of the following statements is true about sitting and sedentary behavior?
A) The prevalence of inactivity is at least twice that of smoking, hypertension and hyperlipidemia.
B) 6.9% of all-cause mortality is attributable to sitting.
C) Breaking up sitting with light- and moderate-intensity walking every 20 minutes reduced blood glucose and insulin levels in obese patients.
D) Physical inactivity is the cause of 1 in 10 premature deaths.
E) All of the above are true statements.
E. All of the above are true statements.
Which prescription best describes the FITT cardiovascular exercise prescription?
A) Begin walking at a moderate intensity for 45 minutes at least five days per week.
B) Begin running for 60 minutes every three days.
C) Walk around the block twice daily.
D) Lift heavy weights for 25 minutes.
E) Swim 15 laps for 20 minutes.
A. Begin walking at a moderate intensity for 45 minutes at least five days per week.
The FITT exercise prescription for cardiovascular exercise includes Frequency, Intensity, Type of exercise, Time (duration). For example, begin a slow jog/race walk (type) at a moderate intensity (intensity) for 45 minutes (time) for at least five days per week (duration).
When considering prescribing the correct level of intensity, the TALK test is a commonly used intensity measure and includes all of the following factors EXCEPT:
A) With very light exercise one should be able to talk and/or sing.
B) Moderate exercise is 64 to 76% of maximal heart rate.
C) With vigorous exercise, one should be able to carry on a conversation without difficulty.
D) With moderate exercise one should be able to talk but not sing.
E) Very light exercise is 63% or less of maximal heart rate.
C.
With vigorous exercise, one should be able to carry on a conversation without difficulty. The Talk Test is a common measure of exercise intensity.
a. Very light to light exercise (63% or less of maximum HR) and are able to talk and/or sing.
b. Moderate exercise (54% to 74% of maximum HR) and are able to talk but not sing.
c. Vigorous to maximal exercise (77 to 100% of maximal HR) and have difficulty speaking.
Which statement below best describes a prescription for resistance training?
A) Do four toe-touches daily for the next four weeks.
B) Use three-pound weights in each hand, and do 15 bicep curls for three repetitions every other day for the next four weeks.
C) Walk to the mailbox and back twice daily for one month.
D) Spend five minutes warming-up before and after physical exercise.
E) Stand for five minutes on an unstable surface or a foam board.
B.
Use three-pound weights in each hand, and do 15 bicep curls for three repetitions every other day for the next four weeks. Introducing strength training to an exercise prescription should include intensity, frequency, repetitions and duration.
_____ is defined as “any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal level.”
A) Physical activity
B) Fitness
C) Exercises
D) Isokinetic exercise
A. Physical activity.
Fitness is defined as “the ability to carry out daily tasks with vigor and alertness without undue fatigue, with ample energy to enjoy leisure-time pursuits and the ability to respond to emergencies.”
Exercise is a subset of physical activity that is formally defined as “physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components.”
Isokinetic exercise is a type of strength training that uses special machines or dynamometers to maintain a constant (iso) speed (kinetic) of movement.
[CDC. Glossary of Terms. Physical Activity. June 10, 2015.]
Which of the following are considered components of physical fitness?
A) Cardiorespiratory exercise
B) Muscular strength and endurance
C) Body composition
D) A and B
E) All of the above
E. All of the above
These are all considered components of health-related physical fitness. Flexibility (which is not listed) is also considered a component.
[ACSM. Benefits and Risks Associated with Physical Activity. In: Whaley MH, ed. ACSM’s Guidelines for Exercise Testing and Prescription. 7th Ed. Baltimore: Lippincott Williams & Wilkins; 2006:3.]
What are the recommended aerobic activity guidelines for children?
A) 30 minutes or more per day of moderate- to vigorous-intensity physical activity
B) 60 minutes or more per day of moderate- to vigorous-intensity physical activity
C) 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week.
D) 300 minutes of moderate-intensity exercise per week, or 150 minutes of vigorous-intensity exercise per week.
B. 60 minutes or more per day of moderate- to vigorous-intensity physical activity.
The current Centers for Disease Control and Prevention (CDC) guidelines recommend 60 minutes or more a day of moderate- to vigorous-intensity physical activity for children.
Choice C is the recommended physical activity guidelines for adults, while choice D provides additional health benefits to adults above and beyond choice C.
Thirty minutes per day is generally a good goal for most adults, but that’s not a specifically recommended amount of time by the CDC.
[CDC. 2008 Physical Activity Guidelines. Children. 2008. [2/25/18]; Available from https://health.gov/paguidelines/guidelines/children.aspx]
Current aerobic exercise activity guidelines recommend that bouts of physical activity be at least minutes in duration for adults.
A) 5
B) 10
C) 15
D) 30
E) 60
B. 10.
While there is evidence that high-intensity interval training is effective in reaping health benefits and fitness improvements, guidelines still recommend that exercise bouts last at least 10 minutes.
Thirty minutes is generally a good goal for most adults, while 60 minutes is a good daily goal for children.
[CDC. 2008 Physical Activity Guidelines. Active Adults. 2008. [2/25/18]; Available from https://health.gov/ paguidelines/guidelines/chapter4.aspx]
Which of the following is/are considered part of a FITT prescription for cardiovascular exercise?
A) Tone
B) Fitness
C) Type
D) Interval
E) C and D
C. Type.
A FITT prescription includes the Frequency, Intensity, Time and Type of activity.
[ACSM. Guidelines for exercise testing and prescription. 8. Philadelphia: Lippincott Williams & Wilkins; 2010.]
According to the study by Naci and Ioannidis, exercise is equal to, or superior to, medication with regards to mortality for the treatment of:
- Post-stroke
- Secondary prevention of coronary artery disease (CAD) and pre-diabetes
- Heart failure
A) 2
B) 1 and 2
C) 1 and 3
D) 2 and 3
E) All of the above
B. 1 and 2.
This meta-epidemiological study included 305 randomized controlled trials (RCTs) and found that exercise decreased mortality more than medications in post-stroke studies. Exercise also had an equivalent effect on mortality to medications for the secondary prevention of coronary artery disease (CAD) and pre-diabetes, but it was inferior to medications with regard to heart failure patients.
[Naci et al. Comparative effectiveness of exercise and drug interventions on mortality outcomes: metaepidemiological study. BMJ. 2013]