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Exercise Physiology & Training > Chapter 16: Exercise Prescriptions for Health and Fitness > Flashcards

Chapter 16: Exercise Prescriptions for Health and Fitness Flashcards

1
Q

Physical activity

A

any form of repetitive muscular activity that involves large muscle groups

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2
Q

Physical fitness

A

set of attributes that relate to ability to perform physical activity

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3
Q

Exercise

A

a subset of physical activity that is planned, with a goal of improving or maintaining fitness

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4
Q

higher physical activity is associated with _____ risk of all-cause mortality

A

lower

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5
Q

Which is the most important risk factor for all-cause mortality?

A

Low fitness

more important than smoking, systolic BP, cholesterol, and BMI

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6
Q

Exercise dose adheres to what principle?

A

FITT
- frequency
- intensity
- time
- type

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7
Q

Frequency

A

days per week, times per day

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8
Q

Intensity

A
  • % VO2 max
  • % maximal heart rate
  • rating of perceived exertion
  • lactate threshold
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9
Q

Time

A

number of minutes of exercise

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10
Q

Type

A

cardiovascular endurance vs. resistance training

within cardiovascular training (swimming, running, rowing, walking)

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11
Q

FITT-VP principle

A

the addition of Volume and Progression to FITT

Volume
– frequency x intensity x time

Progression
– transition from easier to harder exercises

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12
Q

Are health related changes dependent on an increase in VO2 max?

A

No

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13
Q

The ACSM/CDC first produced physical activity guidelines in 1955… what were they?

A

Recommended 30+ minutes of moderate-intensity (3-6 METs) physical activity on most, preferably all, days of the week

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14
Q

Most recent, most comprehensive recommendations

A

2018

Every adult should accumulate 30 minutes or more of moderate-intensity PA on most, preferably all, days of the week

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15
Q

The physical activity recommendations (2018) can be accomplished by a variety of intensity and time combinations… what are they?

A
  • Perform 150-300 minutes of moderate physical activity per week

or

  • Perform 75-150 minutes of vigorous physical activity per week (>6 METs)

or… some combination of the two

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16
Q

MPA

A

moderate-physical activity

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17
Q

VPA

A

vigorous-physical activity

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18
Q

What MPA and VPA are the minimum goal for weekly PA?

A

150 minutes of MPA

75 minutes of VPA

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19
Q

Physical activity can be done in _____ to meet the goal

A

multiple intermittent bouts (e.g., 5 to 10 min)

20
Q

What is the range of physical activity and what does it indicate?

A

150-300 minutes

indicates that health benefits accrue with more physical activity… that is, more is better

  • for those unable to meet the weekly 150 min goal, achieving as much as possible will still improve health
21
Q

How many times per week should adults perform muscle strengthening exercises? At what intensity? What muscle focus?

A

Adults should perform muscle strengthening exercises at least 2 days per week.

– focus on all major muscle groups

– perform at moderate-to-high intensities

22
Q

How are physical workloads assigned and prescribed?

A
  • assigned to meet individual abilities, goals, preferences
  • prescribed in METs
23
Q

1 MET

A

3.5 ml x kg-1 x min-1

24
Q

METS can be used to estimmate

A

relative VO2

25
Q

LPA

A

low-intensity physical activity

26
Q

MET physical activity intensity breakpoints reflect

A

intensity- dependent health gains

27
Q

What are the MET PA intensity breakpoints for LPA,MPA,VPA?

A

LPA= 1.1 to 2.9 METs

MPA= 3 to 5.9 METs

VPA= greater than or equal to 6 METs

28
Q

MVPA

A

Moderate to vigorous physical activity

29
Q

How can physical activity volume and intensity goals be achieved?

A

through the accumulation of MET minutes

30
Q

What is the recommended minimum of weekly MET minutes associated with improved health?

A

500 weekly MET minutes

31
Q

Why is LPA generally not a part of exercise prescription?

A

LPA is sometimes called spontaneous or background PA because it describes activities of daily living

daily activities; unplanned PA

  • the accumulation of LPA is generally associated with improved health outcomes
32
Q

How can LPA be quantified?

A

by step counts

-pedometers, modern wearables (smart watches)

33
Q

Generalized step count thresholds

A

< 5,000 = “sedentary”

5,000 to 7,900 = “low active”

7,500 to 9,000 = “active”

10,000+ = “highly active”

34
Q

Cardiac event risk during exercise

A

is acutely elevated

– even though cardiac event risk is elevated during exercise, it is still lower compared to sedentary

35
Q

Risk of death is _____ to VO2 max

A

inverse

36
Q

When does death risk decrease most?

A

when the least fit become active

37
Q

What is the best way to assess VO2 max?

A

a graded exercise test (GXT) is optimal

the modality (treadmill vs. cycle ergometer) and protocol can impact measured VO2 max

38
Q

For most individuals, the highest value for VO2 max is usually measured with which measure?

A

a running test up a grade on a treadmill

39
Q

VO2 max with a walking test is ______ than running

A

about 6% lower

40
Q

VO2 max with cycle ergometer test is ____ than walking

A

about 5-11% lower

41
Q

Arm ergometry vs leg ergometry

A

Arm ergometry can produce lower VO2 max. About 70% of the VO2 max measured with the legs.

42
Q

VO2 max vs VO2 peak

A

VO2 max refers to value on graded running test

VO2 peak- describes the highest VO2 achieved in a particular GXT

43
Q

How is VO2 estimated?

A

submaximal GXT

HR-workload relationships can be used to extrapolate VO2 max based on known or estimated maximal HR values

44
Q

Estimation of VO2 max from submaximal heart rate response (steps)

A
  • Measure HR at several submaximal work
    — measure until a value equal to 70-85% of estimated maximal HR
  • Extrapolate submaximal HR to estimate VO2 max

—-a line is through the HR points measured during the test and extrapolated to the age-adjusted estimate of maximal HR

—-another line is drooped down from that point to the x-axis, and the VO2 max is identified

45
Q

Potential problems of estimating VO2 from submaximal HR

A

standard deviation of age-predicted maximal HR is +-11 beats x min-1

–this can result in over or under estimation of VO2 max

other factors affect submaximal HR response

– e.g. dehydration, temperature, medications, emotional state

Exercise Physiology & Training (10 decks)

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