Chapter 1 Flashcards
What does the abbreviation (-1) as a superscript mean?
Per
How would you read
2.4 g sodium x day ^-1
2.4 grams of sodium per day
What does the abbreviation CAD stand for
Coronary artery disease
What is the recommended amount of physical activity
150 minutes of moderate activity a week
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
Physical Activity
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.
Exercise
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
Physical fitness
What is the difference between light, moderate, and vigorous activity. (HINT: think of METs)
Light intensity = less than three METs
Moderate intensity = 3-5.9 METs
Vigorous intensity = 6 or greater METs
True or False:
Maximal aerobic activity increases with age
false it declines with age
What does MET stand for
metabolic equivalents
List examples of walking, household/occupation, and leisure time activities with a light intensity less than 3 METs.
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
List examples of walking, household/occupation, and leisure time activities with a moderate intensity between 3-5.9 METs
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
List examples of walking, household/occupation, and leisure time activities with a vigorous intensity that has 6 or greater METs
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
What are the two ways of estimating relative intensity of exercise by using heart rate
Heart rate max by the fox equation
Hear rate reserve by the Karvonen method
What is the Fox equation to find HR max
220 - age
What does THR stand for
target heart rate
What is the equation for THR using %HR max
THR = HR max multiplied by % of desired intensity
What is the range for light intensity intensity with %HR max
57-63
What is the range for moderate intensity with %HR max
64-76
What is the range for vigorous intensity with %HR max
77-95
What is the equation for HRR
HRmax - HR rest
(220-age) - Resting heart rate
What is the difference behind using HRR instead or HR max when finding THR
HRR is more individualized to the person regardless of their current health status.
What is the equation for finding THR by using HRR
THR = (HRR) x % of intensity + HR rest
What is the range of HRR using light intensity
30-39
What is the range of HRR using moderate intensity
40-59
What is the range of HRR using vigorous intensity
60-89
Find the THR of a 40 y/o, moderate intensity using HR max
115-137
Find the THR of a 40 y/0. moderate intensity using HRR with a HR rest of 60 and 100
HR rest of 60 = 108-131
HR rest of 100 =132-147
A ___ is the average, seated, resting energy cost of an adult
MET
1 MET = ___ mL/kg/min
3.5
____ levels are the multiples of the resting metabolic equivalent
MET
If someone is working at 4 METs, what is the volume of oxygen required by the body
4 METs x 3.5 = 14 mL/kg/min
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
VO2max
____ = maximal oxygen uptake
VO2 max
What is the importance of VO2max
The more efficient the body, the higher VO2 max and level of intensity
(relative/absolute) VO2 max takes body weight into consideration
relative
How would you convert absolute VO2max to relative VO2max
multiply L by 1000 to get mL and divide weight in pounds by 2.2 to get kg
Find the maximal exercise capacity in METs with a patient’s VO2 max of 2L x min-1 weighing 200 pounds
6.3 METs
What is the VO2 max and VO2 Reserve for someone who has an absolute fitness intensity of 12 METs
Max = 42 mL/kg/min Reserve = 38.5 mL/kg/min
There is a ___ relationship between physical activity and relative risks
dose
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
30, 5
20, 3
Moderate intensity aerobic activity can be accumulated to total the 30 min minimum by performing bouts each lasting _____
equal to or greater than 10 min
Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of ___ days a week
2
True or False:
varying intensities can be combined to reach the minimum amount of PA needed in a week
true
What are the potential benefits of exceeding the recommended amounts of physical activity
Improve fitness, reduce risk for chronic diseases and disabilities, and/or prevent weight gain
What are the risks associated with physical activity and exercise
Musculoskeletal injury
Sudden cardiac death
Myocardial infarction
Why is hypertrophic cardiomyopathy a bad thing
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
What are some strategies to reduce cardiac events during vigorous intensity exercise
Physicians should know pathologies Patients should be educated on symptoms Athletes should be prescreened Staff should be trained in cardiac emergencies Modify workouts
