Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

EXSC 463 Exam 1 > Chapter 37 > Flashcards

Chapter 37 Flashcards

1
Q

Physical Activity?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Exercise?

A

subset of physical activity that is planned, structured, and repetitive and done with the purpose of maintaining one or more of the components of physical fitness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Physical fitness?

A

the ability to carry out daily tasks with vigor and alertness, without fatigue and with ample energy to enjoy leisure pursuits and to meet unforeseen emergencies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Functional physical fitness?

A

the ability to sit, stand, and move correctly in activities of daily living, work, recreation, or sport. Includes joint mobility, balance, and stability

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Sports related physical fitness?

A

improves performance in recreational and competitive sports. Includes components of functional and health related fitness and agility, speed, power, coordination, and reaction time.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Aerobic Exercise?

A

continuous and rhythmic activity that employs the large muscle groups and can be sustained for prolonged periods of time to maintain or improve cardiovascular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Strength or resistance training?

A

general term that describes the use of various forms of resistance to maintain or improve muscle strength and endurance, power, and speed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Hierarchy of Physical Fitness Training?

A

Top- Skill or performance related fitness training (power, speed, reaction time, agility)

Middle- Health related fitness training (cardioresp fitness, muscle strength and endurance, flexibility, body comp)

Bottom- Functional fitness training (proprioception, balance, stability, mobility)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Functional fitness training?

A

incorporates motor skills such as balance, stability, and coordination into movement patterns

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is the premise for functional fitness training?

A
  1. focus on movement patterns rather than specific muscles
  2. increase sensory feedback from nervous system
  3. involve multiple muscle groups across multiple joints
  4. train balance, stability, and mobility in addition to muscle strength
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are dysfunctional movement patterns? when do they occur?

A
  • develop over time when incorrect movement patterns are practiced
  • might occur following an injury as the body compensates
  • might occur due to weakness of particular muscle groups or immobility of a joint
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

How can dysfunctional movement patterns be corrected?

A

by re-training the integration of the nervous system and muscle system (functional exercise training- unusual movements or unstable)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

How does performing new movements or infusing instability help to re-train muscles?

A

the nervous system learns to recruit more muscles throughout the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Fitness and performance are built on a base of _____ ______.

A

functional movements

-do not ignore dysfunction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What were the exercise recommendations published from the 1950’s to the early 1990’s?

A

guidelines to improve all components of physical fitness with the emphasis on improving cardiorespiratory fitness, b/c it reduces risk of cardiovascular disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What happened as a result of the guidelines during 1950-1990?

A

population became less physically fit and more obese, lifestyle diseases were still the leading cause of death

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What was the paradigm shift in the 1990’s?

A

shifted to becoming physically active to be healthy

-minimal levels of activity to reduce risk of disease and improve quality of life- public health initiiative

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is the biggest health problem facing our nation?

A

combined impact of obesity, diabetes, and cardiovascular disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What are the health benefits of physical activity?

A
  1. increases cardioresp fitness
  2. increases muscle fitness
  3. improves bone density and bone health
  4. improves body comp
  5. improves blood lipid profiles
  6. reduces depression
  7. lowers risk of early death, CVD, CHD, stroke, HXT, diabetes, cancer
  8. prevents falls and hip fractures
  9. improves cognitive function
  10. improves sleep
  11. reduce body weight and maintain weight
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Dose response?

A

the relationship between an amount of physical activity (dose) and the expected benefit (response)

21
Q

Cardiometabolic risk?

A

overall risk of acquiring CVD and metabolic abnormalities

22
Q

What is the relationship between dose response and cardiometabolic risk?

A

inverse

23
Q

When does the greatest reduction in cardiometabolic risk occur?

A

when a sedentary person accumulates at least 150 minutes of moderate intensity physical activity per week

-greater amounts reduce risk but to a lesser degree

24
Q

What poses the greatest risk of developing CVD?

A

low level of cardiorespiratory fitness, even more than smoking or HXT

25
Q

What is the measure of cardiorespiratory fitness?

A

VO2 max- maximal amount of oxygen one can consume during strenuous aerobic exercise

26
Q

The greatest decrease in risk of CHD and CVD occurs when cardioresp fitness increase above what percentile?

A

25th

27
Q

Above the 25th percentile, what improves risk of disease?

A

physical fitness instead of physical activity

28
Q

What are the three possible mechanisms by which physical activity influences health outcomes?

A
  1. improvement of VO2 max could depress risk factors for CVD
  2. increased vascularization of cardiac muscle and improved insulin sensitivity might have a direct effect on health outcomes
  3. health outcomes may be an independent expression of processes other than factors relating to improvement of cardioresp fitness
29
Q

What are the physical activity guidelines?

A
  1. Avoid physical inactivity
  2. engage in at least 150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise per week (additional benefits can be achieved in increased to 300 or 150)
  3. perform activities that maintain or increase muscular strength at least two days per week
30
Q

What does it mean that the health benefits of physical activity lie on a continuum?

A

the amount of physical activity necessary to achieve health benefits varies with the health benefit

31
Q

Do routine activities of daily living of light intensity count toward the 150 minutes of physical activity?

A

no

32
Q

Why is strength training recommended?

A
  1. promote good health and functional independence
  2. increase bone formation in young adults and slow bone loss as age increases (lowers osteoporosis, osteopenia)
  3. develops lean muscle and reduces risk of injury
33
Q

Are physical activity and cardioresp fitness independent risk factors for CVD or CHD?

A
  • most likely, physical activity correlates poorly with cardioresp fitness
  • there are many physically active that are unfit
34
Q

Why promote the a minimal amount of physical activity instead of the optimal amount to be fit?

A
  1. prior to the paradigm shift, people were becoming more obese and there was more disease
  2. the population varies in health status, fitness level, physical limitations, medications, goals, objectives
  3. more participation
35
Q

What is the result for the nation if people increase physical activity to the minimums?

A
  1. prevalence of lifestyle related disease would decrease

2. health care costs would decrease

36
Q

What is one MET?

A

average energy expenditure in the restful state

37
Q

1 MET= mL O2/kg/min?

A

3.5 mL O2/kg/min

38
Q

What do MET values represent?

A

the intensity of exercise in absolute terms

39
Q

How do you determine MET-minutes?

A

multiply METs by minutes exercised

40
Q

What does the recommendation to accumulate 150 minutes of moderate intense exercise equate to in MET-minutes per week?

A

500-1000 MET-mins

41
Q

Light intensity physical activity= ? METs

Moderate?

Vigorous?

A

Light= 1.1-2.9

Moderate= 3.0- 5.9

Vigorous= greater than 6.0

42
Q

METs are used to quantify volume of physical activity but not _______.

A

intensity in personalized program

43
Q

METs are an absolute expression of intensity, but do not take into consideration what?

A

the fitness level of the individual

-walking at 5 METs would be harder for a person less fit

44
Q

What is a better approach to define intensity instead of METs?

A

define it in relative terms, such as the percentage of maximal heart rate VO2 max

45
Q

How do you convert METs into L/min?

A

METs * 3.5 mL O2/kg/min = mL/kg/min

mL/kg/min * kg * 1 L/1000 mL = L/min

46
Q

What is VO2?

A

the rate of oxygen consumed, which is usually expressed in mL/kg/min or L/min

47
Q

1 MET = ? kcal/kg/hr

A

1.05 kcal/kg/hr

48
Q

kcal/min = ?

A

VO2(L/min) * 5 kcal/L

49
Q

Name the 5 components of health related fitness?

A
  1. Cardioresp fitness
  2. Muscle strength
  3. joint flexibility
  4. Muscle endurance
  5. Body composition

EXSC 463 Exam 1 (12 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions