Clinical Exercise Flashcards
Define physical activity
- body movement produced by muscle action that increases energy expenditure
Define exercise
- planned, structured, repetitive, and purposeful physical activity
Define physical fitness
- attributes related to how well one performs physical activity
- examples include: VO2 max, strength, speed, endurance, agility, power
What percentage of adults int he US engage in regular vigorous activity 3x per week for at least 30 min
- about 15%
What percentage of adults in the US do not engage in any regular physical activity
- > 60%
What percentage of adults in the US have a sedentary lifestyle
- about 25%
What are the most popular leisure time activities for adults in the US
- walking
- gardening
- yard work
What percentage of adults in the US engage in light to moderate activity 5x per week for at least 30 min
- about 22%
What populations does physical inactivity occur more frequently in
- women
- blacks
- hispanics
- older adults
- less affluent (money)
How many children/teenagers do not participate in vigorous exercise on a regular basis
- nearly one-half of those ages 12-21
What percentage of children/teenagers engage in light to moderate exercise nearly every day
- about 25%
Relationship between participation in all types of physical activity and age/school grade
- participation in all types of physical activity declines as age and school grade increases
Who participates more in vigorous physical activity, strengthening activities, and walking or bicycling males or females
- more males participate in those activites
What is the relative risk of sudden death among athletes versus non athletes in males and females
Males: 1.95
Females: 2.00
In what ways does exercise improve health
- counters the life shortening effects of cigarette smoking & excess body weight
- people with high blood pressure reduced their death rate by half
- countered genetic tendencies toward early death for people who parent(s) died before 65 by 25%
- 50% reduction in mortality rate for active men whose parents lived past 65
How many kcal does walking one mile burn
- burns about 100 kcal
Relationship between miles walked per week and death rate
- the more miles someone walks per week reduces their death rate
Males have a higher risk of death in all aerobic fitness categories compared to females (True/False)
- True
Does exercise extend someone’s lifespan
- life extending benefits of exercise correlate more with preventing early mortality than improving overall life span
- while the max life span may not extend greatly, only moderate exercise enables many men & women to live a more productive & healthy life
How can sedentary white women lower their all cause mortality rates
- increase physical activity to the equivalent of 1 mile per day of walking can exhibit mortality rates about 40-50% lower than chronically sedentary counterparts
What should you consider when determining an exercise program
- individual’s goals
- physical ability
- health status
- available equipment
What are the components of an exercise training session
- Warm up: 5-10 min of low to moderate intensity
- Conditioning: 20-60 min of aerobic, resistance, neuromuscular, and/or sport activities
- Cool down: 5-10 min of low to moderate intensity
- Stretching: 10 min of stretching exercises performed after the warm up or cool down
What is the FITT principle for the conditioning phase
F = frequency
I = intensity
T = time (duration)
T = type (mode)
Frequency of exercise based on intensity
5 days/week: moderate intensity aerobic, weight bearing, flexibility
3 days/week: vigorous intensity aerobic, weight bearing, flexibility
3-5 days/week: a combination of moderate & vigorous intensity aerobic, weight bearing, flexibility
2-3 days/week: muscular strength & endurance, resistance, calisthenics, balance, & agility
What intensity is recommended as the minimum to achieve health/fitness benefits
- moderate intensity (intensity that noticeably increases HR & breathing)
What intensity is ideal to achieve health.fitness benefits in most adults
- a combination of moderate & vigorous intensity (intensity that results in substantial increases in HR & breathing)
Methods to quantify exercise intensity
- HR reserve (HRR) the most common
- VO2 reserve (VO2R)
- ratings of perceived exertion (RPE)
- OMNI (gives you pictures to describe intensity)
- talk test
- affective valence (subjective of how they feel in their own words)
- absolute energy expenditure per minute
- % age predicted HR max
- % oxygen uptake (%VO2)
- metabolic equivalents (METs)
What are the issues with 220 - age to determine HR max
- underestimates HR max for both genders < 40 years
- overestimates HR max for both genders > 40 years
What is the more accurate predictor of HR max
- MR max = 206.9 - (0.67 x age)
How do you calculate HRR
- HR max = 220 - age
- HRR = HR max - resting HR
- take 60% and 70% of HRR
- add back resting HR to the 60-70% HRR values
- this gives you a BPM range
Describe time (duration)
- amount of time physical activity is performed
- total caloric expenditure
- may be continuous or intermittent
- recommended minimum is 100 kcal per week, about 150 min per week, 30 min a day
- 3,000 to 4,000 steps per day
Describe mode (type)
- exercise should be rhythmic, aerobic type of moderate intensity, & large muscle groups
- exercise requiring little skill to perform is recommended for all adults to improve health/fitness
- exercise & sports requiring skill to perform or at higher levels of fitness are recommended only for people possessing adequate skill & fitness to perform that activity
Describe rate of progression
- any component of FITT may be increased
- initially gradually increased duration by 5-10 minutes every 1-2 weeks over the first 4-6 weeks
- after 1 month or more frequency & intensity may be gradually adjusted until recommended quality & quantity of exercise is met
- increase duration or frequency before increasing intensity
Describe muscular fitness
- may be weight lifting or other devices
- should improve strength, endurance, & power
- one goal is to maintain fitness to perform activities of daily living
- another goal is to manage, attenuate, or prevent chronic diseases
Describe resistance training guidelines for healthy adults
- 2 to 4 sets for each major muscle group (chest, shoulders, abdomen, back, hips, legs, arms)
- should include 8 to 10 multipoint or compound exercises involving more than one muscle group
- 2 to 3 days per week for each major muscle group
- any single muscle group should be rested at least 48 hours between sessions
- 8 to 12 reps per set muscle should be fatigued but not to failure (60-80% 1-RM)
- exercises should include both concentric and eccentric contractions throughout the full ROM
Describe flexibility exercises/stretching
- improves ROM and /or counters loss of ROM with aging
- at least 10 minutes involving the major muscle tendon groups
- 4 or more reps per muscle group
- 2 to 3 days per week
- stretches should be performed to the limits of discomfort (mild tightness) but no further
Describe neuromuscular exercsie
- includes balance and proprioceptive training
- 2 to 3 days per week
- recommended particularly for older persons who are at increased risk of falling
Strategies to enhance exercise adherence
- assessment of self motivation may be useful
- assessment of readiness for exercise (state of change) may be useful
- exercise programming and counseling should be client centered
