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Exercise Prescriptions > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

What does the abbreviation (-1) as a superscript mean?

A

Per

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2
Q

How would you read

2.4 g sodium x day ^-1

A

2.4 grams of sodium per day

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3
Q

What does the abbreviation CAD stand for

A

Coronary artery disease

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4
Q

What is the recommended amount of physical activity

A

150 minutes of moderate activity a week

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5
Q

What term is defined as any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure

A

Physical Activity

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6
Q

What term is defined as a type of PA consisting of planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness.

A

Exercise

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7
Q

What term is defined as the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits and meet unforeseen emergencies

A

Physical fitness

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8
Q

What is the difference between light, moderate, and vigorous activity. (HINT: think of METs)

A

Light intensity = less than three METs
Moderate intensity = 3-5.9 METs
Vigorous intensity = 6 or greater METs

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9
Q

True or False:

Maximal aerobic activity increases with age

A

false it declines with age

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10
Q

What does MET stand for

A

metabolic equivalents

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11
Q

List examples of walking, household/occupation, and leisure time activities with a light intensity less than 3 METs.

A

walking slowly around a home or office
Standing and performing light work like making a bed, washing dishes, store clerk
Playing darts, croquet, fishing, playing musical instruments

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12
Q

List examples of walking, household/occupation, and leisure time activities with a moderate intensity between 3-5.9 METs

A

Walking at a brisk pace 3-4 miles per hour
Heavy cleaning like washing windows or cars
sweeping/mopping
Mowing lawns, carpentry, carrying wood
Badminton
Shooting a basketball, fishing from a riverbank, gold, table tennis

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13
Q

List examples of walking, household/occupation, and leisure time activities with a vigorous intensity that has 6 or greater METs

A

Walking at a very very brisk pace - 4.5 miles per hour
Hiking, jogging at 5-7 miles an hour
Shoveling or digging, farming, bicycling, competitive sports games, swimming, tennis singles

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14
Q

What are the two ways of estimating relative intensity of exercise by using heart rate

A

Heart rate max by the fox equation

Hear rate reserve by the Karvonen method

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15
Q

What is the Fox equation to find HR max

A

220 - age

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16
Q

What does THR stand for

A

target heart rate

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17
Q

What is the equation for THR using %HR max

A

THR = HR max multiplied by % of desired intensity

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18
Q

What is the range for light intensity intensity with %HR max

A

57-63

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19
Q

What is the range for moderate intensity with %HR max

A

64-76

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20
Q

What is the range for vigorous intensity with %HR max

A

77-95

21
Q

What is the equation for HRR

A

HRmax - HR rest

(220-age) - Resting heart rate

22
Q

What is the difference behind using HRR instead or HR max when finding THR

A

HRR is more individualized to the person regardless of their current health status.

23
Q

What is the equation for finding THR by using HRR

A

THR = (HRR) x % of intensity + HR rest

24
Q

What is the range of HRR using light intensity

A

30-39

25
Q

What is the range of HRR using moderate intensity

A

40-59

26
Q

What is the range of HRR using vigorous intensity

A

60-89

27
Q

Find the THR of a 40 y/o, moderate intensity using HR max

A

115-137

28
Q

Find the THR of a 40 y/0. moderate intensity using HRR with a HR rest of 60 and 100

A

HR rest of 60 = 108-131

HR rest of 100 =132-147

29
Q

A ___ is the average, seated, resting energy cost of an adult

A

MET

30
Q

1 MET = ___ mL/kg/min

A

3.5

31
Q

____ levels are the multiples of the resting metabolic equivalent

A

MET

32
Q

If someone is working at 4 METs, what is the volume of oxygen required by the body

A

4 METs x 3.5 = 14 mL/kg/min

33
Q

What term is defined as the highest amount of oxygen an individual can take in, transport, and utilize to produce ATP aerobically while breathing air during heavy exercise

A

VO2max

34
Q

____ = maximal oxygen uptake

A

VO2 max

35
Q

What is the importance of VO2max

A

The more efficient the body, the higher VO2 max and level of intensity

36
Q

(relative/absolute) VO2 max takes body weight into consideration

A

relative

37
Q

How would you convert absolute VO2max to relative VO2max

A

multiply L by 1000 to get mL and divide weight in pounds by 2.2 to get kg

38
Q

Find the maximal exercise capacity in METs with a patient’s VO2 max of 2L x min-1 weighing 200 pounds

A

6.3 METs

39
Q

What is the VO2 max and VO2 Reserve for someone who has an absolute fitness intensity of 12 METs

A 
Max = 42 mL/kg/min
Reserve = 38.5 mL/kg/min
40
Q

There is a ___ relationship between physical activity and relative risks

A

dose

41
Q

All healthy adults should participate in moderate intensity for a minimum of ___ minutes ___ days a week or in vigorous intensity for a minimum of ___ minutes ____ day a week

A

30, 5

20, 3

42
Q

Moderate intensity aerobic activity can be accumulated to total the 30 min minimum by performing bouts each lasting _____

A

equal to or greater than 10 min

43
Q

Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of ___ days a week

A

2

44
Q

True or False:

varying intensities can be combined to reach the minimum amount of PA needed in a week

A

true

45
Q

What are the potential benefits of exceeding the recommended amounts of physical activity

A

Improve fitness, reduce risk for chronic diseases and disabilities, and/or prevent weight gain

46
Q

What are the risks associated with physical activity and exercise

A

Musculoskeletal injury
Sudden cardiac death
Myocardial infarction

47
Q

Why is hypertrophic cardiomyopathy a bad thing

A

An enlarged heart is bad because the walls are thicker and so the amount of blood going in will decrease and decrease efficiency of blood pumped out

48
Q

What are some strategies to reduce cardiac events during vigorous intensity exercise

A 
Physicians should know pathologies
Patients should be educated on symptoms 
Athletes should be prescreened
Staff should be trained in cardiac emergencies
Modify workouts

Exercise Prescriptions (7 decks)

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