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Physical Activity and Nutrition > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

What is the FITT Principle?

A

a guideline to help us plan an exercise program

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2
Q

What does the “F” stand for in FITT?

A

Frequency: # of times per week

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3
Q

What does the “I” Stand for in FITT?

A

Intensity: How “hard” the exercise is

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4
Q

What does the first “T” stand for in FITT?

A

Time: amount of time per session

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5
Q

What does the second “T” stand for in FITT?

A

Type: kind of exercise performed

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6
Q

Which FITT principle is the most important?

A

Intensity

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7
Q

What is the exercise recommendation for general health?

A

150 minutes per week of moderate intensity aerobic exercise OR 75 minutes per week of intense exercise AND be more active in day to day

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8
Q

What is the exercise recommendation for increased health benefits?

A

300 minutes per week of moderate intensity aerobic exercise OR 150 minutes per weeks of intense exercise

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9
Q

What is the exercise recommendation to achieve or maintain weight loss?

A

60-90 minutes of moderate intensity aerobic exercise on most days of the week

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10
Q

What is metabolism?

A

sum of all chemical reactions necessary to maintain life

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11
Q

What is the functions of metabolism?

A

to provide energy to fuel vital body functions (regulate body temp, contract muscle, build tissue, keep heart beating)

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12
Q

What is metabolic rate?

A

rate at which your body uses energy

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13
Q

What is resting metabolic rate?

A

how much energy you use when you’re sedentary

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14
Q

When are you 800% above your resting metabolic rate?

A

When exercising

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15
Q

Who can access 2000% above their resting metabolic rate?

A

Athletes

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16
Q

What are kilocalories (calories)?

A

a measure of energy… tells us how much energy foods provide or how much energy we use during exercise

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17
Q

What is energy?

A

We don’t know much about energy, but we do know that it’s the capacity to preform work

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18
Q

What is adenosine triphosphate? (ATP)

A

basic form of energy used by cells (broken down to create energy)

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19
Q

Explain the substrate story of a carbohydrate

A

Digestion –> Glucose –> blood stream –> where it is either used as energy or stored as glycogen (glucose)

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20
Q

What are the three energy systems used to create ATP?

A

Immediate, Anaerobic (non-oxidative), Aerobic (oxidative)

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21
Q

Describe the immediate energy system

A

rapid energy, strength-speed-power
Duration: <15 seconds
Fuel Source: Stored ATP and Creatine Phosphate

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22
Q

Describe the anaerobic energy system

A

longer bouts while maintaining high intensity
Duration: 15 seconds - 2 min
Fuel source: blood glucose and stored glycogen

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23
Q

Describe the aerobic energy system

A

slow to produce energy but lasts longer
Duration: >2 minutes
Fuel source: blood glucose, stored glycogen, fats

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24
Q

What are the functions of the cardiovascular system?

A

Delivery of O2 and nutrients and removal of CO2 and waste

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25
Q

What are the components of the cardiovascular system?

A

The heart, the blood vessels (veins and arteries), and the blood

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26
Q

What are the two types of veins and what do they do?

A

Veins: carry blood TO heart
Arteries: carry blood AWAY from heart

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27
Q

What are the four chambers of the heart?

A

Left Atrium, Right Atrium, Left Ventricle, Right Ventricle

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28
Q

What do the atriums do?

A

Receive the blood

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29
Q

What do the ventricles do?

A

Pump the blood

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30
Q

What are the two phases of the cardiac cycle?

A

Systole and diastole

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31
Q

Describe the systole phase

A

muscle contracts and pumps blood away from heart

32
Q

Describe the diastole phase

A

muscle relaxes and allows chambers to fill with blood

33
Q

What is blood pressure?

A

pressure blood exerts on the walls of the blood cells

34
Q

What is diastolic BP?

A

Pressure in the arteries when the heart relaxes (bottom #)

35
Q

What is systolic blood pressure?

A

Pressure in the arteries when the heart contracts (top #)

36
Q

Normal BP

A

120/80

37
Q

Heart Rate

A

of times the heart beats per minute

38
Q

Stroke Volume (SV) (mL/min)

A

amount of blood pumped out of the heart per beat

39
Q

Cardiac Output

A

amount of blood pumped through the CV system per minute

40
Q

Maximal Oxygen Consumption (VO2 Max)

A

maximal ability to use oxygen during exercise – best predictor of death and disease

41
Q

CV system at rest

A

oxygen and nutrient delivery match needs

42
Q

CV system during exercise

A

increased blood flow to muscles to keep up with oxygen demand

43
Q

During exercise heart rate…

A

increases (acute response)

44
Q

During exercise cardiac output…

A

increases

45
Q

During exercise stroke volume…

A

increases

46
Q

During exercise systolic blood pressure…

A

increases

47
Q

During exercise diastolic blood pressure…

A

stays the same

48
Q

Normal resting heart rate

A

60-100 bpm

49
Q

Normal heart rate during max exercise

A

170-200 bpm

50
Q

Aerobic Training

A

engaging in aerobic exercise over an extended period of time

51
Q

Exercise Adaptations

A

Physiological changes to the body as a result of chronic exercise

52
Q

Increased ventricular diameter

A

allows for more blood to fill

53
Q

Increased ventricular contractility

A

stronger contractions…heart is body at ejecting blood

54
Q

Increased stroke volume

A

increased chamber size and ventricle thickness, the heart does have to beat as quickly to circulate the same amount of blood

55
Q

Heart Rate (exercise adaptation)

A

lower resting heart rate, lower sub-maximal heart rate, max heart rate is not an adaptation (won’t change due to training)

56
Q

What are the chronic responses to aerobic exercise?

A

Increased ventricular diameter, increased ventricular contractility, increased stroke volume, lower resting heart rate, increased maximal cardiac output, and increased VO2 max

57
Q

What are the levels of intensity?

A

Low or light, moderate, vigorous

58
Q

What are the methods of perceived exertion?

A

rating of perceived exertion, heart rate, metabolic equivalents, and talk test

59
Q

Describe rating of perceived exertion

A

subjective, scale used to rate the difficulty of the task, Borg’s scale (6-20)

60
Q

What are the pros of rating of perceived exertion?

A

Easy to use, fairly accurate, and no equipment

61
Q

What are the cons of rating of perceived exertion?

A

Subjective, different for different populations, have to teach subjects how to feel

62
Q

What are the two methods of using heart rate to monitor intensity?

A

Looking at percent of max heart rate or percentage of heart rate reserve

63
Q

How do you find percent max heart rate?

A

We can calculate it during a maximal test or use a prediction equation

64
Q

What is a common prediction equation for max heart rate?

A

HRmax = 220-age

65
Q

What are the percents for the prediction equation

A

Light Intensity: 50-63%
Moderate Intensity: 64-76%
Vigorous Intensity: 77-93%

66
Q

What are some faults of using the prediction equation?

A

Tends to be overestimate HRmax in younger adults and underestimate in older adults

67
Q

What are metabolic equivalents?

A

METs = energy cost of certain activities
a simplification of how much oxygen is used at rest

68
Q

What are the 3 MET groups?

A

Light: <3 METs
Moderate: 3-6 METs
Vigorous: >6 METs

69
Q

Describe the talk test

A

intensity is accompanied by increased breathing, increased breathing = difficulty speaking
Moderate intensity: can sustain a steady convo
Vigorous intensity: only a few words are suitable

70
Q

What are the pros of the talk test?

A

Client can’t tell that you’re assessing them and it is subjective

71
Q

What are the 3 methods of improving cardiorespiratory fitness?

A

MICT, HIIT, and SIT

72
Q

What is Moderate Intensity Continuous Training?

A

traditional form of cardio, consistent effort for a long period of time, ex: 30-60 min at moderate intensity

73
Q

What is High Intensity Interval Training?

A

consists of “work” and “rest” intervals
Work: 2-4 min at high intensity
Rest: 1-3 min after each work interval
Ex: 4-8 sets of a 3 minute sprint, rest for 2 min in between each set

74
Q

What is Sprint Interval Training?

A

Less time than current recommendations, consists of ‘work’ and ‘rest’ intervals
Work: <30 seconds of all out intensity
Rest: 2-4 min in between each set

75
Q

What are some barriers to exercise?

A

Lack of time, friends and family don’t share interest, lack of motivation or energy, frequent work or leisure travel

Physical Activity and Nutrition (2 decks)

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