Ch 1 Flashcards
Objectives
• Define physical activity, exercise, health-related fitness, and skill-related fitness
• Identify several key historical individuals and landmark research that were instrumental in building the current knowledge base regarding the health benefits of physical activity and physical fitness
• Know how physical activity can positively impact health across the lifespan
• Understand general health risks associated with physical activity and exercise at different intensities and volumes
Physical Activity
• Any bodily movement produced by skeletal muscle contraction with an increase in______.
• Typical PA Environments
– Leisure Occupation
– Household Transportation
• _______: type of PA that is planned, structured, repetitive, & purposeful and aims to impact
– Tends to be specific and quantifiable form of PA
Physical Activity Considerations
• Muscle Contraction
– Static or isometric: PA without change in ____
– Dynamic or ______: PA with change in joint angle
– Both occur within PA but dynamic is more typical
• Energy Expenditure
– Aerobic: PA that is oxygen dependent
– Anaerobic: PA that is oxygen independent
– Both occur within PA and contribution of each varies based on exercise intensity
Physical Fitness • Set of attributes that people have or \_\_\_\_ that relates to the ability to perform PA • Health Related Fitness – CardiorespiratoryFitness – MuscularEndurance – Body Composition - muscular strength -flexibility
• _____Related Fitness
- Agility
- Coordination
- Reaction Time
- Balance
- Speed
- Power
.energy expenditure , exercise
Joint angle , isotonic , achieve
Skill,
Ancient Times
• The importance of PA to health has been recognized for centuries and appears in many ancient writings
– Ancient ____, ~2500 BC: records of exercise for health promotion
– AncientG_____,~400BC:Greekphysician, Hippocrates, detailed importance of exercise for health and well being
• Teachings generally based on inspirational beliefs and folk wisdom rather than empirical science
Rise of Exercise Physiology
• Scientific investigations related to PA and health led to the development of exercise physiology as an academic discipline
– Early 1900s: A.V. Hill and D.B. Dill, among many others, contributed to the field of exercise physiology
• _____: muscle mechanics and physiology
• ____ and HFL: exercise in various environments
• Developments during this period laid groundwork for understanding how PA influences physical fitness
Physical Fitness Movement
• By the mid twentieth century researchers pioneered the development of physical fitness testing techniques
– 1940s:_______
• Focused on assessing physical fitness and
importance of physical conditioning
• Fitness testing and training of WWII soldiers
• Assisted with design of fitness training for FBI
• Aided development of President’s Council on Physical Fitness
• 1 of the 54 original founding members of the
ACSM (1954)
Development of PA Epidemiology
Interest in PA &; health led to its systematic study and the development of the field of PA epidemiology
• Early studies focused on occupational PA &; health
– established inverse relationship between PA and CVD incidence and mortality
• ____also established a relationship between fitness and all- cause CVD mortality
chart
Development of PA Guidelines &; Reports
• Eventual accumulation of evidence pointing to beneficial and protective role of PA
• The ACSM has been involved in the development and dissemination of guidelines related to PA for decades and several important documents have been created
– 19__ACSM/CDCGuidelines
– 19__SurgeonGeneral’sReport
– 20__ ACSM/AHA Guidelines
– 20__Physical Activity Guidelines for Americans
.china , Greece, hill, dill,
TK CURETON
Cooper clinic
95, 95, 07, 08
2007 ACSM/AHA Guidelines
• Aerobic Exercise Recommendations
– Moderate intensity: 30+ mins, 5 days/week OR
– Vigorous intensity: 20+ mins, 3 days/week
– Guidelines allow for multiple bouts of ____mins and mixing of moderate and vigorous intensity to accumulate recommended levels.
• Resistance Exercise Recommendations
– Provided details related to frequency, repetitions,
and number of exercises
2008 PA Guidelines for Americans
• First comprehensive PA guidelines put forth by ____
• Guidance for aerobic, _____, and flexibility exercise for three different age groups:
– Children &; Adolescents,
– Adults, &;
– Older Adults
• Unlike 2007 ACSM/AHA guidelines, 2008 guidelines did not specify weekly frequency for _____ activity
• Instead, simply recommended weekly accumulation of ____mins of moderate intensity PA spread over multiple days
PA and Health Across the Lifespan
• Quantification of leisure time PA has grown considerably and utilizes a variety of methodologies
– ___methods:accelerometers(NHANESstudy)
– _____methods: questionnaires (BRFSS study)
• Americans of all ages are not meeting the daily recommended amounts of PA
PA in Children and Adolescents
• Incorporating PA from an early age is beneficial for preventing chronic disease in adulthood
• PA during childhood decreases metabolic risk factors for type____
• Gains in bone mineral density developed during childhood PA help prevent _____ in adult years
10+, us govt, resistance
Aerobic, 150, objective, self reported
Type 2 diabetes , osteoporosis
PA in Adults • Increased energy expenditure through PA is associated with a multitude of benefits: – Weight loss and weight control – Reduced risk for • type 2 diabetes, • CVD, • hypertension, • colon cancer, and • all cause\_\_\_\_
PA in Older Adults
• Recent evidence has shown that PA levels in Americans tend to decline as age increases.
• PA is just as protective, if not more protective, in decreasing risk of heart disease in older adults.
• PA can help with osteoarthritic conditions and improve mobility, thus decreasing the risk for falls.
• Particularly important: physically active lifestyle can help maintain independence during later years
General Risks Associated with PA
• The EP-C must consider client or patient health risk when recommending PA
• Most inactive or symptom-free individuals can safely begin a low-to-moderate intensity PA program without the need for baseline testing or prior medical clearance
• The EP-C responsible for supervising vigorous-intensity PA program should:
– Be current on basic &or advanced life support training
– Be keenly aware of signs and symptoms of ___
Risks of Sudden Cardiac Death
• Widely publicized
• In truth, sudden cardiac death related to moderate
intensity exercise is rare
• For young individuals (<30 years), the most common causes of sudden cardiac death are ____ and _____ abnormalities
• Risk of sudden cardiac death is disproportionately higher in ____x individuals performing infrequent exercise
– E.g., inactive person shoveling snow
• Appropriate screening is critical for minimizing this risk
.mortality
CVD, congenital and hereditary, sedentary
Risk of Cardiac Events during Exercise Testing
• EP-C will perform baseline and follow-up exercise tests
• Submaximal exercise testing generally safe for most
• Vigorous- to maximal-intensity exercise testing poses some risk
• In general, exercise testing is safe when given proper screening, attention, and when performed properly
Musculoskeletal Injury and Exercise
• Highest risk is associated with activities that are ____ or involve ___ motion: jogging, walking, cycling, weight lifting, etc.
– Most common: lower body, knee, foot
– Highest rate: in team and ____sports; all types of injuries
• Both walking and jogging are generally safe, but walking carries little injury risk.
• Those previously injured from exercise are at higher risk for re-injury.
Musculoskeletal Injury and Exercise
• Not life threatening (like SCD), but more common
• The EP-C must minimize musculoskeletal injury
– Be diligent in choosing exercise modes and prescribing exercise based on an individual’s current fitness level, desires, and past exercise experience
– Start at a low level of intensity, frequency, and duration, and progress slowly (start low; go slow)
– Be aware and make clients aware of early signs of potential injury
– Set realistic goals to avoid overexercising (Ch 12)
.weight bearing, repetitive,
Contact,
