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SES 490 Exercise Assessment > Exam 1 Deck > Flashcards

Exam 1 Deck Flashcards

1
Q

Health Benefits of Physical Activity

Lower Risk of:

Reduction of:

A

Lower Risk of:
Dying Prematurely
coronary artery disease
stroke
type 2 diabetes
high blood pressure
cancers

Reduction of:
abdominal obesity
feelings of depression and anxiety

Helps in:
weight loss, weight maintence, prevent weight gain
Improve immune function
Improve quality of sleep
Improve cognitive function

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2
Q

Moderate intensity examples:

Vigorous intensity examples:

A

Moderate intensity examples:
Walking
Water Aerobics
Bicylcing
Tennis (doubles)

Vigorous intensity examples:
Race walking or jogging
Tennis (Singles)
Bicycling

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3
Q

Coronary Heart Disease Risk Factors are

A

Age: Men >45 Women > 55

Family History: Heart disease, coronary revascularization, or sudden death before 55

Cigarette smoking

Blood Pressure - Systolic BP>130
Diastolic >80

Lipids - LDL >130
HDL - <40 men or <50 women

Blood Glucose - >100

Body Mass Index - > 30
waist circumference - >102 for men and >88 for women

Physcial Inactivity - Not attaining 500 - 1000MET

High HDL - >60

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4
Q

ACSM Physcial Activity Reccommendations

Aerobic Activities

Healthy Adults -
Duration - Intensity - Freqeuncy
Older Adults -
Duration - Intensity - Freqeuncy

A

Healthy Adults -
Duration - Intensity - Freqeuncy
30 min - Moderate 3.0- 6.0 METS - Min 5 days
20 min - Vigorous > 6.0 - Min 3 days

Duration - Intensity - Freqeuncy
30 min - Moderate 5 or 6 on a 10pt - Min 5 days
20 min - Vigorous 7 or 8 on 10pt - Min 3 days

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5
Q

ACSM Physcial Activity Reccommendations

Muscle Strengthening Activities

Healthy Adults - Intensity - Frequency in days

A

Healthy Adults - Intensity 8RM- 12RM 8-10 exercises

Frequency in days - >more than 2 days

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6
Q

BP Calculations

A

Normal - <120 / <80
Elevated - 120-129 / <80
Stage 1 Hypertension 103-139 / 80-89
Stage 2 Hypertension - >140 / >90

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7
Q

Reference Measures of Physical Components

A

Cardiorespiratory endurance - Direct measurement of VO2 max

Muscular strength - Maximal force or torque

Body Composition - Kg or percent body fat

Bone Strength - Bone mineral content and bone density

Flexibility - ROM at joint (degrees)

Balance - NONE

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8
Q

Types of training to improve fitness with these components

Cardiorespiratory Endurance -

Muscular Strength and Endurance -

Bone Strength -

Body Composition -

Flexibility -

Balance -

A

Cardiorespiratory Endurance - Aerobic Exercise

Muscular Strength and Endurance - Resistance Exercise

Bone Strength - Weight bearing high impact aerobic exercise and resistance exercise

Body Composition - Aerobic and resistance exercise

Flexibility - Stretching Exercise

Balance - Balance Training

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9
Q

Physical Activity

A

Intentional, voluntary movement
directed toward achieving an
identifiable goal.

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10
Q

Exercise

A

a form of PA that is planned, structured, repetitive, and
performed with the goal of improving health or fitness

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11
Q

General Adaptation Syndrome

A

Adaptation to a stressor (stimulus)
* Beneficial
* Not (maladaptation)

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12
Q

Metabolic Equivalents (METs) and RPE for

Moderate-intensity aerobic activity =

Vigorous intensity activity =

A

Ratio of the person’s working (exercising) metabolic rate to the resting metabolic rate

Moderate- intensity aerobic activity = 3.0-6.0 METs
5 or 6 on 10 point RPE scale
Vigorous intensity activity = >6.0 METs
7 or 8 on 10 point RPE scale

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13
Q

Which statement best defines moderate-intensity aerobic activity?
a. an effort that is 3 to 6 METs
b. an effort that is more than 6 METs
c. an effort that is more than 85% of maximum heart rate
d. an effort that causes very rapid breathing and profuse sweating

A

a. an effort that is 3 to 6 METs

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14
Q

Dose-Response Relationship

A

Benefits depend on VOLUME of physical activity:

Frequency
+
Intensity
+
Duration

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15
Q

Preliminary Health Evaluation
Purpose:

Using:

A

Prupose:
Detect presence of or suggestion of disease
Assess likelihood of unexpected cardiovascular event
related to exercise or PA
Use questionnaires and data from clinical tests

Using:
1. Questionnaire information
2. Clinical test data

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16
Q

CV disease – Hypertension
CV disease – Hypercholesterol & Dyslipidemia
Diabetes Mellitus
Obesity & Overweight
Metabolic Syndrome
Cancer
Musculoskeletal disease & disorders
Aging & Cognitive performance

A
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17
Q

Which of the following is the first phase in the general adaptation syndrome?

Exhaustion Phase
Alarm Phase
Resistance Phase
None of the above

A

Alarm phase

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18
Q

A high level of which classes of lipoproteins is desirable and though to be protective against coronary heart disease?

a. Chylomicrons
b. hdl
c. ldl
d. Very low density protens
a and c

A

HDL - good cholesteral

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19
Q

ACSM Requirements Preparticipation Health Screening 3

A

Person must be cleared by a doctor before starting physical activity

1) Identify persons current level of physical activity
2) Presence signs or symptoms
3) Desired exercise intensity

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20
Q

Medical History Questionnaire is to find out…….

A

Understand personal and family medical
histories

Identify previous diagnoses and
symptoms of diseases within the past
year

Determine need for medical clearance
Identify contraindications to exercise
testing

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21
Q

Absolute vs. Relative Contradictions to start exercise

A

Absolute - no nothing can happen until clearance
Ex: Acute myocardial infraction

Relative - with some clearance we could all them to exercise
Ex: Known Obstructive left main coronary artery stenosis

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22
Q

Cuffless Blood Pressure Assessment

As of 2021

A

There was not standard validation procedures for these apps

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23
Q

Heart Rate - What is tested?

A

Auscultation

Palpation

Monitors

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24
Q

Electrocardiogram - What is tested or watched?

A

Ventricles depolarize and repolarize

25
Q

Physical Fitness

A

the ability to perform, without undue fatigue

26
Q

Components of Physical Fitness

A
  1. Cardiorespiratory endurance (4, 5)
  2. Musculoskeletal fitness (6, 7)
  3. Body weight and composition (8, 9)
  4. Flexibility (10, 11)
  5. Balance (12)
27
Q

Purpose of Testing 4 Steps

A

Assess each fitness component

  • DEVELOP physical fitness profile
  • IDENTIFY strengths and weaknesses
  • SET realistic and attainable goals
    Track progress
    Readjust as needed
  • Use specific test data for precise exercise prescription
28
Q

Testing Order

Muscular fitness

Flexibility

Resting BP and HR

Cardiorespiratory endurance

Body composition and balance

A
  1. Resting BP and HR
  2. Body composition and balance
  3. Cardiorespiratory endurance
  4. Muscular fitness
  5. Flexibility
29
Q

Test Validity

A

accuracy

Select assessment method that is accurate

Validity coefficient should be ≥ .80
Small SEE
Good sensitivity and specificity

30
Q

Test Reliability

A

reproducible, repeatable with similar results

High reliability coefficient: ≥ .90

Poor reliability = poor validity

Good reliability ≠ good validity

31
Q

Test Objectivity

A

similarly trained technicians get similar results when
assessing the same client

High objectivity coefficient: ≥ .90

32
Q

direct measurement of VO2max is the best measure for determining

A

aerobic fitness or cardiorespiratory endurance.

33
Q

direct measurement of maximal force and torque is the best measure for determining

A

Muscular Strength

34
Q

direct measurement of FFM or %BF is the best measure for determining

A

Body Composition

35
Q

direct measurement of bone density is the best measure for determining

A

Bone Strength

36
Q

direct measurement of ROM at joint is the best measure for determining

A

Flexibility

37
Q

Prediction Equation Evaluation

Considerations

A

Reference measure used?
Sample size?
Ratio of sample size to predictor variables?
Multiple regression coefficient (Rmc) and SEE?
Application?

38
Q

When administering a test a client must be informed to?

A

Timely pretest instructions for client

Attire

Food and beverage
consumption

Refrain from strenuous PA prior to test

Rest the night before
Test administration: be well practiced

Following testing…
 Interpretation is IMPORTANT

39
Q

7 Basic Principles of Program Design

A

Specificity of training
Overload
Progression
Initial values
Interindividual variability
Diminishing returns
Reversibility

40
Q

Examples of Interindividual variability

A

Gender and age

41
Q

Example of Diminishing returns

A

When what use to work to make you lose weight doesn’t work anymore

42
Q

Example of Initial values -

A

person less fit will have more gains

43
Q

3 Exercise Program Adherence

A

Learn what motivates your client

Implement strategies to avoid attrition

Help Client adopt behavior modification techniques

44
Q

Stages of Program Progression

A

Initial Conditioning - 1-6 weeks

Improvement - Last 4 - 8 months

Maintenance - Add variety and activities of interest to the client

45
Q

The three volumes of training is

A

Intensity

Duration

Frequency

46
Q

Common Models of Behavior Change

A

Behavior Modification Model

Health belief model

Self determination theory

47
Q

Behavior Change: Commonalities of Models

A

Actively involve
 Identify
 Educate
 Develop
 Assist
 Offer
 Recognize
 Instill
 Help

48
Q

Use of technology to promote physical activity will

A

decrease sendentary time at work

49
Q

Absolute VO2

A

Not relative to body mass (L/min)

50
Q

Relative VO2

A

Relative to body mass (mL/Kg/min)

51
Q

If given 45 mL/Kg/min and want VO2 max you should

A

divide 45/3.5METS to get the correct number

52
Q

1Liter is how many mL

A

1000 mL

53
Q

If I have my Gross Relative VO2 and I want my Gross absolute VO2 what do I do

A

take the gross relative answer and convert from mL/Kg/min to L/min

54
Q

Speed is measured in

A

not mph

its measured in m/min so always convert

55
Q

3 Testing Procedures at a doctor are

A

Blood Pressure
1.) <60bpm
2.) 60-100 = normal
3.) >100 bpm = tachycardia
Heart rate
Electrocardiogram

56
Q

Types of Questionnaire’s and Screening

A

PAR - Q+

Informed consent

Medical History

57
Q

6 METS

5 Days a week

30 min a day

How many METS per week?

A

6 x 5 x 30 = 900 METS/WEEK

(500-1000 MET UNITES PER WEEK)

58
Q

Continuous training

A

Is continuous like bicycling or swimming

SES 490 Exercise Assessment (9 decks)

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