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Principles Of Fitness Training (KPER 3512) > Ch. 1 - Benefits of PA and Ex > Flashcards

Ch. 1 - Benefits of PA and Ex Flashcards

1
Q

What are the 3 goals of an exercise program?

A
  1. Health and avoidance of disease
  2. Fitness
  3. Performance

FITT principle

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2
Q

What does FITT stand for?

A

Frequency: How much
Intensity: How hard
Time: How long
Type: What kind of exercise

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3
Q

What intensity and for how many minutes of activity do you need a week for improving HEALTH?

A
  • Moderate intensity
  • 150 mins

30 mins, 5x a week

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4
Q

What intensity and for how many minutes of activity do you need a week for improving FITNESS?

A
  • Vigorous intensity
  • 90-180 minutes

30-45 mins, 3-4x a week

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5
Q

What are the benifits for exercising to improve health?

A
  • Delay death
  • Avoid disease
  • Enjoy life
  • Withstand challenges
  • Improve systolic BP and lipid profiles
  • Lose body fat
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6
Q

What are the benifits for exercising to improve fitness?

A
  • Greater reduction in risk of CVD and hypertension
  • Enhanced glucose control
  • Improved components of phyical fitness (CRF)
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7
Q

Define lifespan.

A

The total number of days in one’s life

Predicted at birth

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8
Q

Define healthspan.

A

The number of years an individual is healthy and free from debilitating disease within their lifespan

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9
Q

What are the 7 leading casues of death in the US and of them which can we address with physical activity?

A
  1. Heart disease
  2. Cancers
  3. Accidents
  4. Chronic lower respiratory disease
  5. Cerevrovascular diseases (stroke)
  6. Alzheimer’s
  7. Diabetes

Can address all but accidents with physical activity (1, 2, 4-7)

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10
Q

What are the 3 major categories of risk factors for major chronic dieases?

A
  1. Inherited/Biological
  2. Environmental
  3. Behavioral
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11
Q

What are Inherited/Biological risk factors for major chronic diseases?

A
  • Age
  • Sex
  • Race
  • Susceptibility to disease
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12
Q

What are Environmental risk factors for major chronic diseases?

A
  • Physical: Air, water, noise, unsafe highways
  • Socioeconomic: Income, housing, employment, status, education
  • Family: Divorce, death of loved one, children leaving
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13
Q

What are Behavioral risk factors for major chronic diseases?

A
  • Smoking
  • Inactivity/Poor nutrition
  • Drinking alcohol
  • Abuse of medication
  • Stress
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14
Q

Define physical activity.

A

Any bodily movement produced by skeletal muscle that results in energy expenditure

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15
Q

Define exercise.

A

A subset of physical activity that is planned, structured, and repeditive, and has the objective of improving or maintaining physical fitness

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16
Q

Define physical fitness.

A

A set of health or skill related attributres that can be measured by specific tests

17
Q

Define health-related fitness.

A

Muscular strength and endurance, CRF, flexibility, and body composition

18
Q

Define skill-related fitness

(also called Performance-related fitness)

A

Agility, balance, coordination, speed, power, and reaction time

19
Q

Define absolute intensity.

A

Describes the rate of work (i.e. how much energy is expended per minute) and can be expressed in:
* Kilocalories of energy produced per minute: kcal/min
* Milliliters of exygen consumed per kg of body weight per minute: mL/kg/min
* Metabolic equivalents (METs), where 1 MET is taken as resting metabolic rate (RMR) and is = to: 3.5mL/kg/min

Exercise intensity is given as multiple of MET (3 METs, 6 METs)

20
Q

Define relative intensity.

A

Describes the defree of effort required to expend energy and is influenced by CRF or maximal aerobic power (VO2 max)

A person with a CRF of 10 METs who is working at 6 METs is at a relative intensity og 60% VO2 max ((6 / 10) x 100)

20
Q

Define moderate inensity.

A

An absolute intensity of 3-5.9 METs and a relative intensity og 40-59% VO2 max

Or as 5/6 on 10 point scale (w/ 10 being highest level of activty)

21
Q

Define vigorous intensity.

A

An avsolute intensity of 6 or more METs and a relative intensity og 60-89% VO2 max

Or as 7/8 on 10 point scale (w/ 10 being highest level of activity)

22
Q

Doing physical activity on a regular basis has a positive impact on what?

Physical activity and health

(6)

A
  • Improved cardiorespiratory health
  • Improved metabolic health
  • Improved musculoskeletal health
  • Reduction in certain types of cancers
  • Improved brain health
  • Improved functional ability and fall prevention
23
Q

What did the prof. mean by “newbie gains?”

Dose-Response of Physical Activity Related to All-Cause Mortality graph

A

The more you exercise, the less immediate return on investment you get

Newbie’s gain lots of muscle right away but then have to work harder for less gains over time

24
Q

How has PA guidlines changed overtime? What does this mean?

A
  • 1972 AHA: 60% VO2max, 3x a week, 15-20 mins
  • 1973 YMCA: 80% VO2max, 3x a week, 40-45 mins
  • 1975 ACSM: 70-90% VO2max, 3-5x a week, 20-45 mins

Tells is that:
* guidlines reflect current understandings and can change with new information
* INTENSITY MATTERS

25
Q

What did the shift in 1978 reflect regarding PA and intensity?

A

The focus on PA shifted from higher intensity fitness to:
* Activity volume (kcal expended)
* Health outcomes
* and Leisure time physical activity

26
Q

What are the 2007 ACSM PA guidlines for reducing chronic disease risk?

A
  • 30 mins of moderate intensity, 5x a week
  • 20 mins of vigorous intensity, 3x a weel

Or a combination of the 2

27
Q

What is the significance of the PA guidlines for AMericans (2008)?

A
  • First set of national guidlines for all segments of population
  • Substantial health benefits at a PA volume of 500-1000 MET -minutes a week (150 moderate or 75 vigorous intensity a week)
28
Q

What does the “Dose-response relationship” mean?

A

More is better, but some is better than none (regarding PA and its many health outcomes)

29
Q

What are the PA guidlines for AMericans (2018) for preschool age & children and adolescents?

A
  • Preschool age: Active throughout the day
  • Children and adolescents: 60 mins or more of moderate to vigorous activity
30
Q

What are the PA guidlines for AMericans (2018) for adults & older adults?

A
  • Adults: 150-300 mins of moderate or 75-150 mins of vigorous aerobic exercise + muscle srengthening 2 days a week
  • Older adults: multicomponent activity, including aerobic exercise, muscular strengthening, and balance exercises
31
Q

What are the 5 factors affecting risk of injury due to PA participation?

A
  • Personal factors: age, level of fitness, prior experience
  • ** Type of PA:** contact vs. noncontact
  • Changes in PA: amount/intensity
  • Equipment: proper fit, maintained
  • Environment: hot/cold, playing surface, safe area
32
Q

What is the conversion between moderate and vigorous intensity activity?

A

1 min of vigorous = 2 mins of moderate

33
Q

What are the differences between moderate and vigorous intensity?

A

Short answer = Vigorous > Moderate
* Greater reductions in risk of CVD
* Greater improvements in diastolic BP, glucose control, and CRF with vigorous intensity (>= 6METs) compared to moderate intensity (3-5.9METs)

34
Q

Define Fitness vs. Fatness.

A

Fatness /= low fitness
* Change in fitness levels, not fatness, is the best predictor of future health outcomes

Fitness parameters are your body’s increased ability to handle stressors

35
Q

What are the 5 health-related fitness components?

A
  • Body composition
  • Cardiorespiratory fitness
  • Muscular strength
  • Muscular endurance
  • Flexibility

Bobby Calls Me Mucho Fuerte

36
Q

What are the 6 performance-related fitness components?

A
  • Speed
  • Agility
  • Balance
  • Power
  • Coordination
  • Reaction Time

Someone Alwasy Buys Pricy Computer Reminants

37
Q
A

Principles Of Fitness Training (KPER 3512) (2 decks)

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