Benefits of Physical Activity and Fitness

Question 1

Guidelines for Physical Activity Adults 18-65y

Moderate Intensity Aerobic (endurance):

Answer 1

minimum of 30 minutes 5 days a week

Question 2

Guidelines for Physical Activity Adults 18-65y

Vigorous Intensity Aerobic (endurance):

Answer 2

minimum of 20 minutes 3 days/week

Question 3

Guidelines for Muscle Strengthening Adults 18-65y:

Answer 3

8-10 exercise (8-12 reps of each) 2 days/week (non-consecutive)

Question 4

Physical Activity vs. Physical Fitness

Answer 4

Physical activity = any bodily movement that results in energy expenditure
Physical fitness = improvement of body structure and function through structured physical activity
*Physical fitness has a greater impact on reducing CV risk than physical activity

Question 5

_ mL O2/kg/min = 1 MET

Answer 5

3.5 mL O2/kg/min = 1 MET

Question 6

Energy Expenditure:

-At Rest = _ METs

Answer 6

Energy Expenditure:

-At Rest = 1 MET

Question 7

Energy Expenditure:

-Light = _ METs

Answer 7

Energy Expenditure:

-Light = < 3 METs

Question 8

Energy Expenditure:

-Moderate = _ METs

Answer 8

Energy Expenditure:

-Moderate = 3-5.9 METs

Question 9

Energy Expenditure:

-Moderate = _ METs

Answer 9

Energy Expenditure:

-Moderate = >6 METs

Question 10

Energy Expenditure:

Goal = _ METs/week

Answer 10

Energy Expenditure:

Goal = 450-750 METs/week

Question 11

CO =

*what happens to it when your exercise?

Answer 11

CO = HR x SV

*all variables increase with exercise

Question 12

What is 3 things is CO regulated by?

Answer 12

1. parasympathetic and sympathetic nerves
2. contraction strength of cardiac muscle
3. mean arterial pressure (MAP)

Question 13

During moderate physical activity, HR increases to _% of maximum.

Answer 13

60%

Question 14

HR =

Answer 14

208 - 0.7 * (age)

Question 15

Distribution of Blood
Rest =
Exercise =~

Answer 15

Distribution of Blood
Rest = 5L
Exercise =~ 20L

Question 16

Pulse Pressure =

Answer 16

Pulse Pressure Systolic - Diastolic

Question 17

Mean Arterial Pressure (MAP) =

Answer 17

Mean Arterial Pressure (MAP) = diastolic + 1/3 * pulse pressure

Question 18

Normal MAP =

Answer 18

70-110mmHg

Question 19

What does MAP need to be above to sustain organs?

Answer 19

60mmHg

Question 20

What is a normal BP response to incremental exercise increases?
SBP:
DBP:
PP:

Answer 20

SBP: increase of 10+-2 mmHg per workload (should level off within 3-4min)
DBP: no change
PP: increase (systolic - diastolic)

Question 21

What is an abnormal response to exercise? (2) SBP

Answer 21

Drop SBP > 10mmHg from baseline with increase in workload
OR
Max SBP < 140mmHg at max exertion

Question 22

Define Pulmonary Ventilation (V)

Answer 22

the amount of air moved in or out of the lungs per minute

Question 23

V =

Answer 23

V = Vt x f

Question 24

Define Vt

Answer 24

Tidal Volume

Question 25

Define f

Answer 25

breathing frequency (respiratory rate)

Question 26

RR for adults-

Rest:

Answer 26

12-20 breaths/min

Question 27

RR for adults-

Exercise:

Answer 27

35-34 breaths/min

Question 28

RR for adults-

Athletes peak:

Answer 28

60-70 breathes/min

Question 29

What is RPE and how is it measured?

Answer 29

Rating of Perceived Exertion: the perception of exertion based on strain, fatigue, and breathlessness

Borg Scale: 6-20 (should correspond with HR)

Question 30

Do NOT start exercise if:

Resting HR:

Answer 30

Do NOT start exercise if:

Resting HR: > 120bpm or < 50bpm

Question 31

Do NOT start exercise if:

Resting SBP:

Answer 31

Do NOT start exercise if:

Resting SBP: > 200mmHg or < 100mmHg

Question 32

Do NOT start exercise if:

Resting DBP:

Answer 32

Do NOT start exercise if:

Resting DBP: > 110mmHg

Question 33

Do NOT start exercise if:

O2 stats:

Answer 33

Do NOT start exercise if:

O2 stats: < 90% (unless otherwise indicated)