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Exercise Testing & Prescription > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

physical activity

A

any movements from skeletal muscles that substantially increase energy expenditure

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2
Q

movement is typically characterized by …

A

energy expenditure (kcals)

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3
Q

exercise

A

planned, purposeful, structured, repetitive movement with a goal in mind to enhance physical fitness

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4
Q

health related components of physical fitness

A

muscular endurance, muscular strength, flexibility, body composition, & cardiovascular endurance

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5
Q

skill-related components of physical fitness

A

balance, coordination, reaction time

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6
Q

physical activity domains

A

HOTEL

H - household

O - occupational

T - transport

E - exercise

L - leisure-time activity

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7
Q

1 MET

A

energy cost of rest (3.5 ml/kg/min)

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8
Q

< 3 METS

A

light intensity

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9
Q

3-6 METS

A

moderate intensity

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10
Q

> 6 METS

A

vigorous intensity

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11
Q

moderate intensity (verbal explanation)

A

heart rate increases but can maintain constant conversation

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12
Q

vigorous intensity (verbal explanation)

A

can only speak in choppy language

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13
Q

karvonen equation

A

[(max - rest) %] + rest

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14
Q

MODERATE INTENSITY​ examples

A

Brisk walk (3 mph)​

Water aerobics​

Slow biking (<10 mph)​

Dancing​

Light gardening​

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15
Q

VIGOROUS INTENSITY​ examples

A

Jogging/running​

Lap swimming​

Biking > 10 mph​

Heavy gardening (digging)​

Backpacking

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16
Q

light intensity % HRR or % VO2R

A

30 -39

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17
Q

moderate intensity % HRR or % VO2R

A

40 - 59

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18
Q

vigorous intensity % HRR or % VO2R

A

60 - 89

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19
Q

benefits of regular physical activity and exercise (improvement in cardiovascular and respiratory function)

A

Increase maximal oxygen uptake (VO2 max) ​

Increase capillary density ​

Increase exercise threshold for the onset of disease signs/symptoms​

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20
Q

benefits of regular physical activity and exercise (at submaximal intensities)

A

Lower the myocardial oxygen cost​

Decrease heart rate and blood pressure (cardiac stress)​

Decrease ventilation​

Collectively, physical tasks are easier to accomplish

improves musculoskeletal health

21
Q

benefits of regular physical activity and exercise (Improve cardiovascular disease risk factors​)

A

Decrease blood pressure (systolic and diastolic)​

Increase HDL, decrease triglycerides​

Decrease body fat (subcutaneous and visceral)​

Improve metabolism​

22
Q

benefits of regular physical activity and exercise (Decrease morbidity and mortality through primary and secondary prevention)

A

morbidity - state of being unhealthy for a particular disease or situation

mortality - # of deaths that occur in a population

23
Q

purposes of pre-participation health screening

A

Identify those with significant medical disease that would prohibit them from exercising until those conditions have been stabilized or removed​

Identify those with chronic disease/condition that require a medically supervised exercise program​

Identify those at increased risk for disease due to signs and symptoms​
​
Identify any special needs and medical clearance

Safety and liability​

Establish rapport​ (History, Preferences​, Build trust)

23
Q

Overall, risks …. with increasing intensity and …. as the frequency of activity decreases.

A

increase

decrease

24
Q

pre-participation screening

A

Gather information on…​

Health/medical history and current medical conditions ​

Medications ​

Risk factors, sign/symptoms of disease

Current physical activity habits

25
Q

Pre-participation Screening Algorithm​

A

Step 1) Classify individuals who do or do not currently participate in regular exercise (in the last 3 months, 3 days per week, 30 minutes moderate)​

Step 2) Identify individuals with known CV, metabolic, or renal diseases or those with signs or symptoms suggestive of cardiac, peripheral vascular, or cerebrovascular disease, Types 1 and 2 diabetes mellitus (DM), and renal disease​

Step 3) Identify desired exercise intensity

25
Q

Signs/Symptoms Suggestive of Cardiovascular, Pulmonary, or Metabolic Disease

A

Pain: discomfort in chest, neck, jaw, arms (ischemia)​

Dyspnea​ - difficult or labored breathing

Syncope ​- fainting

Orthopnea or paroxysmal nocturnal dyspnea​

Ankle edema​

Palpitations or tachycardia​

Intermittent claudication​

Heart murmur​

Unusual fatigue or shortness of breath with usual activities

26
Q

Cardiovascular Risk Factors

A

Age​:

Men 45+​
Women 55+​

Family History​:

MI/surgery or sudden death before 55 in father or other male first-degree relative​
MI/surgery or sudden death before 65 in mother or other female first-degree relative​

Smoking​:

Current ​
Quit within 6 months​

Sedentary Lifestyle​:

Not engaged in500-1,000 MET-min of moderate-to-vigorous physical activity or 75-150 min per week of moderate-to-vigorous intensity physical activity​

Obesity​:

BMI > 30 kg​
Waist girth > 102 cm (40 in) for men​
Waist girth > 88 cm 38 in for women

  • Hypertension *​

Systolic > 130 mmHg (at least 2 separate occasions)​
Diastolic > 80 mmHg (at least 2 separate occasions)​

Antihypertensive medication​

Drug to eliminate category, count that category​

Dyslipidemia – abnormal fat in the blood​

LDL > 130 mg/dL​
HDL < 40 mg/dL​
Total > 200 mg/dL​
Lipid lowering medication​

Prediabetes​

Fasting glucose > 100 mg/dL​
2 hour tolerance test > 140 mg/dL​

NEGATIVE risk factor: HDL > 66 mg/dL​

This is a good thing!

27
Q

PULMONARY RISK FACTORS​

A

Asthma​

Exercise-induced asthma/bronchospasm​

Extreme breathlessness at rest or during exercise​

Chronic bronchitis​

Emphysema

28
Q

MUSCULOSKELETAL RISK FACTORS​

A

Acute or chronic pain​

Osteoarthritis​

Rheumatoid arthritis​

Osteoporosis​

Inflammation/pain​

Low back pain

29
Q

informed consent

A

Summary of the background/ purpose(s)​

Explanation of the procedures​

Description of any and all risks​

Description of the benefits​

An offer to answer any questions​

A statement that the individual is free to withdraw at any time ​

A statement that the participant is free to refuse to answer specific items or questions​

A statement about confidentially

30
Q

physical examination

A

Heart Rate/rhythm​

Blood Pressure (seated, supine, standing)​

Anthropometrics​:

Height, weight, BMI, waist:hip ratio, body composition (% fat)​

Palpation and auscultation of arteries​

Evaluation of the abdomen ​

Palpation, inspection of lower extremities ​

Neurologic function (reflexes and cognition)​

Inspection of the skin​

31
Q

Heart Rate Regulation​ (parasympathetic nervous system)

A

(vagus nerve)​

SA and AV node​

Slows heart rate (acetylcholine)​

Rest: parasympathetic tone

32
Q

resting heart rate

A

Common indicator of cardiorespiratory fitness and overall well-being!​

Gravity, body works harder while standing​

Normal heart rate range? 60-80

Bradycardia?
<60

Tachycardia?​
>100​

33
Q

Heart Rate Regulation​ (sympathetic nervous system)

A

(cardiac accelerator nerves)​

SA and AV node, ventricles​

Increases heart rate and contraction force ​

34
Q

blood pressure

A

Force of blood against the walls of the arteries and veins created by the heart as it pumps blood to every part of the body​

Not the same throughout body​

Measure arterial, heart-level BP

35
Q

Systolic Blood Pressure (SBP)​

A

Maximum pressure in the arteries when the ventricles contract ​

Represents left ventricular functioning (key indicator of CV function during exercise)

36
Q

​Diastolic Blood Pressure (DBP)​

A

Minimum pressure in the arteries when the ventricles relax​

Reflects the peripheral resistance in the arterial vessels to blood flow

37
Q

Hypertension – “Silent Killer”​

A

High blood pressure is a major risk factor for stroke, heart attack, heart failure and kidney failure. ​

Heart must pump harder​

Arteries carry blood under greater pressure. ​

Over time, heart and artery function can decrease, and also impact other organs

38
Q

lowering blood pressure

A

Physical activity​

Reduce body weight​

Diet rich in fruits, vegetables, and low-fat dairy​

Reduced sodium consumption​

Alcohol in moderation​

Medications​
​

39
Q

Cholesterol

A

Fat-like substance (lipid), present in cell membranes, a precursor of bile acids and steroid hormones. ​

40
Q

low density lipoproteins (LDL)​

A

60–70 percent of the total serum cholesterol​

major atherogenic lipoprotein​

41
Q

high density lipoproteins (HDL)

A

20–30 percent of the total serum cholesterol​

42
Q

very low density lipoproteins (VLDL)

A

triglyceride-rich lipoproteins​

contain 10–15 percent of the total serum cholesterol​

43
Q

FITT-VP principle of exercise prescription​

A

Frequency (how often)​

Intensity (how hard)​

Time (duration or how long)​

Type (mode or what kind)​

Total Volume (amount)​

Progression (advancement)

44
Q

how to reduce musculoskeletal injuries

A

including a warm-up and cool-down, stretching exercises, and gradual progression of volume and intensity. ​

45
Q

warm up

A

“…allows the body to adjust to changing physiologic, biomechanical, and bioenergetic demands…” ​

Increase heart rate​

Increase respiratory rate​

Redirect blood flow​

Prime metabolic systems​

Focus or getting mentally dialed in

46
Q

cool down

A

Blood pooling​

Delayed onset muscle soreness​

Recovery (metabolism, hormones, blood circulation, temperature)

47
Q
A

Aerobic exercise is recommended on 3–5 day/week for most adults, with the frequency varying with the intensity of exercise.​

Improvements in cardiorespiratory fitness are lowered with exercise frequencies more than 3 day/week and commonly plateau in improvement with exercise done more than 5 day/week. ​

Vigorous intensity exercise performed more than 5 day/week might increase the incidence of musculoskeletal injury ​

Exercise Testing & Prescription (5 decks)

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