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EXSC 433 > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

specific guide provided to an individual for the performance of an exercise-training program

A

exercise prescription

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2
Q

what is the general purpose of exercise prescription? (3)

A
  1. enhance physical activity for daily life, recreation or competitive athletics
  2. primary/secondary disease prevention
  3. enjoyment, hobby, stress management
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3
Q

guidelines for adults

A

moderate for 30 min. 5 days a week
OR
vigorous for 20 min. per occasion

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4
Q

moderate = ____ kcal/min. or ___-___% HRR

A

3.5-7, 40-59%

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5
Q

vigorous = ____ kcal/min. or __-__% HRR

A

> 7, 60-84%

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6
Q

___ kcal/min = 1 MET

A

3.5 kcal/min.

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7
Q

guidelines for children

A

2:30 moderate
1:15 vigorous
equivalent combo [10 minute segments spread out during the week]
*strength training 2x a week
*recommend 5 hours moderate or 2 1/2 vigorous a week

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8
Q

guidelines for older adults

A

follow adult recommendations if possible
be physically active as possible
focus on maintain/improving balance

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9
Q

guidelines for weight management in adults

A

manage: 60 minutes of moderate-vigorous
lose: 60-90 minutes of moderate

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10
Q

components of an exercise program

A
  1. Warm up (5-10 min)
  2. Conditioning (20-60 min.)
  3. Cool-down (5-10 min.)
  4. Stretching (10 min.)
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11
Q

training effects resulting from an exercise program are specific to the exercise performed and to the muscles involved

A

specificity of training

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12
Q

principle that states that each workout should place a demand on the muscle or muscles that is greater than that in the previous workout

A

overload principle

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13
Q

a gradual increase in the amount of work performed in response to the adaptation of the body to the work to maintain overload (typically applied using the FITT principles)

A

progressive overload

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14
Q

inactivity results in a loss of exercise-training adaptations

A

reversibility

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15
Q

What is the FITT principle?

A 
Frequency [how often]
Intensity [how hard]
Time [how long]
Type [mode of exercise]
*Volume [amount]
*Progression [advancement]
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16
Q

cardiovascular endurance improvements are often measured how

A

maximal oxygen uptake [VO2 max]

  • genetically limited
  • may improve 5-30% with training
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17
Q

[FITT} Frequency for cardiovascular endurance improvement

A

5 days moderate OR 3 days vigorous OR combo

  • short & high frequency better for the de-conditioned
  • more than 5 days for athletes/weight loss
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18
Q

[FITT} Intensity for cardiovascular endurance improvement

A

moderate [40-59%] to vigorous [60-89%] for most; light [30-39%] for de-conditioned

  • RPE: 12-16 on 6-20 scale
  • 2-4 METs considered light; intense exercise can yield >12
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19
Q

[FITT} Time for cardiovascular endurance improvement

A

30-60min per day moderate
20-60 min per day vigorous
or combo per day
* intermittent exercise (changing it up) good for beginners

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20
Q

[FITT} Type for cardiovascular endurance improvement

A

large muscle groups, continuous rhythmic activity

- based on outcomes & enjoyment

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21
Q

caloric consumption of an individual while at complete rest; ratio of the rate of energy expended during an activity to the rate of energy expended at rest

A

1 MET ( = 3.5 ml/kg/min)

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22
Q

[FITT} Volume for cardiovascular endurance improvement

A

500-1000 MET-min/week

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23
Q

[FITT} Progression for cardiovascular endurance improvement

A
  • depends on health status, age, goals, compliance
  • increase frequency & duration before intensity
  • increase duration 10-20% per week until goal
  • post goal: increase 5-10% every 6th training session
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24
Q

Energy equivalence chart – serial seven

A 
METS x 3.5 = Relative VO2
Relative VO2 x body weight kg = absolute VO2 (ml/min)
absolute VO2 (ml/min) /1000 = absolute VO2 (L/min)
absolute VO2 (L/min) x5 = kcal/min
kcal/min x # of min. = total kcal
total kcal / 3500 = lbs of fat
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25
Q

cm –> m ?

A

cm / 100 = meters

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26
Q

in –> cm ?

A

in x 2.54 = cm

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27
Q

kg/m/min –> watts ?

A

kg/m/min / 6 = watts

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28
Q

L –> mL ?

A

L x 1000 = mL

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29
Q

mph –> m/min ?

A

mph x 26.8 = m/min

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30
Q

lbs –> kg ?

A

lbs / 2.2 = kg

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31
Q

percent grade expressed in decimal format is referred to as

A

grade

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32
Q

monark leg ergometer = __m

A

6

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33
Q

benefits of resistance training (5)

A
  1. improved performance
  2. functional indépendance
  3. decreased bone mineral loss
  4. lean body mass
  5. decrease in low back pain
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34
Q

[FITT} Frequency for resistance training

A

2-3 nonconsecutive days per week

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35
Q

[FITT} Intensity for resistance training

A

2-4 sets per muscle group

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36
Q

[FITT} Time for resistance training

A

none; programs longer than 1 hour are associated with lower compliance

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37
Q

[FITT} Type for resistance training

A

provide full ROM including agonists & antagonist muscle groups

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38
Q

[FITT} Volume for resistance training

A

2-4 sets at 8-12 reps/set (2-3 min apart)

older or de-conditioned: 1 or more sets 10-15 reps 60-70% 1RM

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39
Q

is heart rate a valid indicator for intensity ?

A

No!

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40
Q

[FITT} Frequency for flexibility

A

minimum: 2-3 days
preferred: 5-7 days

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41
Q

[FITT} intensity for flexibility

A

mild discomfort no further

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42
Q

[FITT} time for flexibility

A

10 minutes
static : 15-60 sec.
4 reps per muscle groups

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43
Q

[FITT} type for flexibility

A

involve all major muscles

ballistic & PNF no recommended for most exercise programs

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44
Q

classifying children vs. adults. what is the age cutoff?

A

children =

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45
Q

{Children vs. adults] absolute oxygen uptake

A

lower than adults

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46
Q

{Children vs. adults] relative oxygen uptake

A

higher than adults

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47
Q

{Children vs. adults] heart rate

A

higher than adults

48
Q

{Children vs. adults] cardiac output

A

lower than adults

49
Q

{Children vs. adults] stroke volume

A

lower than adults

50
Q

{Children vs. adults] systolic blood pressure

A

lower than adults

51
Q

{Children vs. adults] diastolic blood pressure

A

lower than adults

52
Q

{Children vs. adults] respiratory rate

A

higher than adults

53
Q

{Children vs. adults] tidal volume

A

lower than adults

54
Q

{Children vs. adults] minute ventilation

A

lower than adults

55
Q

{Children vs. adults] Respiratory exchange ratio RER

A

lower than adults

56
Q

FITT - aerobic training in children

A

F - daily
I - mod/vig 3x a week
T - 60 min. a day
T - variety muscle/bone strengthening activity

57
Q

FITT - strength training in children

A

F - 3x or more per week
I - until moderate fatigue (8-15 reps)
T - part of 60 min per day
T - variety; bone strengthen 3x or more per week

58
Q

FITT - flexibility training in children

A

F - 3 or all days of week
I - mmild discomfort
T - 10-30 seconds
T - static (target major muscle groups)

59
Q

definition of an older adult

A

people >65 or 50-64 with clinically significant conditions or limitations affecting activity

60
Q

6 reasons elderly should exercise

A
  1. slow aging
  2. optimize age-related change in body
  3. promote psychological & cognitive well-being
  4. manage chronic disease
  5. reduce risk of physical disability
  6. increase longevity
61
Q

Effect of Age on resting HR in elderly

A

unchanged

62
Q

Effect of Age on HRmax in elderly

A

lower

63
Q

Effect of Age on Qmax in elderly

A

lower

64
Q

Effect of Age on Resting & exercise BP in elderly

A

higher

65
Q

Effect of Age on VO2Rmax in elderly

A

lower

66
Q

Effect of Age on residual volume in elderly

A

higher

67
Q

Effect of Age on vital capacity in elderly

A

lower

68
Q

Effect of Age on reaction time in elderly

A

lower [slower]

69
Q

Effect of Age on muscular strength in elderly

A

lower

70
Q

Effect of Age on flexibility in elderly

A

lower

71
Q

Effect of Age on bone mass in elderly

A

lower

72
Q

Effect of Age on fat-free body mass in elderly

A

lower

73
Q

Effect of Age on % body fat in elderly

A

higher

74
Q

Effect of Age on glucose tolerance in elderly

A

lower

75
Q

Effect of Age on recovery time in elderly

A

longer

76
Q

oldest population

A

75 years or older

77
Q

guidelines for oldest population (3)

A
  • med history instead of exercise test
  • CVD symptoms stratified & treated according to symptom
  • free of CVD = light intensity
78
Q

FITT Aerobic activity in eldery

A

F - 5 days moderate, 3 days vigorous
I - (scale 0-10) 5-6 mod. 7-8 vig.
T - 30-60 min (10 min bouts, 20-30 min per day exercise)
T - avoid excessive orthopedic stress

79
Q

FITT strength training in elderly

A

F - 2x per week
I - 60-70% 1RM; 5-8 on scale
T - progressive or calisthenics (10-15 reps)

80
Q

FITT flexibility in elderly

A

F - 2 days per week
I - slight discomfort
T - 10-30 seconds
T - static stretch over ballistic

81
Q

special considerations for elderly?

A

_ strength precedes aerobic

_ avoid being sedentary at all costs

82
Q

female exercise response differs in what 4 ways

A
  1. lower absolute & relative VO2max
  2. lower blood & stroke volume
  3. higher HR
  4. Comparable relative strength
83
Q

what is the female athlete triad ?

A

disordered eating
amenorrhea
osteoporosis

84
Q

how are the issues in the female athlete triad interconnected?

A
  • intense training –> menstrual irregularity –> low bone mineral density
  • disordered eating –> low energy availability –> menstrual irregularity & bone demineralization
85
Q

3 types of disordered eating?

A
  1. anorxia nervosa : fear of becoming obese
  2. bulimia nervosa : binge & purge
  3. EDNOS : characteristics are there but criteria for specific disorder is not met
86
Q

absence of menstrual cycle by age 15 in previously non-menstruating girls even when other normal post-pubertal development is present

A

primary amenorrhea

87
Q

when menstrual bleeding has not occurred for at least 3-6 consecutive cycles in women who have already had at least 1 previous menstruation

A

secondary amenorrhea

88
Q

possible causes of amenorrhea

A
  • low body weight/fat
  • intense training
  • increased stress
  • low energy availability
89
Q

a decrease in bone density that enhances bone fragility and increases the risk of fractures

A

osteoporosis

90
Q

how does exercise effect osteoporosis?

A

mechanical loading

91
Q

painful menstruation without pelvic abnormalities in which symptoms such as vomiting, headaches, back pain, diarrhea and dizziness are usually present

A

dysmenorrhea

92
Q

other than the female athlete triad, what are 5 additional clinical issues in females

A
  1. dysmenorrhea
  2. hydration/temp regulation
  3. exercise & pregnancy
  4. anabolic steroids
  5. orthopedic considerations
93
Q

how does female thermoregulatory response differ?

A

more body fat, less physical fitness
higher skin/core temp
higher HR lower sweat rate

94
Q

4 reasons to exercise during pregnancy

A
  1. improved digestion
  2. reduce constipation
  3. reduce back pain
  4. improve attitude
95
Q

FITT pregnancy

A 
F - 3-4 days
I - 25 light
T - 15 min gradual increase to 30
T - dynamic, rhythmic, physical activities
P - after 1st trimester
96
Q

8 reasons exercise during pregnancy should be stopped

A
  1. calf pain (blood clot) or swelling
  2. muscle weakness (how is baby moving?)
  3. decreased fetal movement
  4. vaginal bleeding
  5. dyspnea
  6. chest pain
  7. abdominal or pelvic pain
  8. preterm labor/amniotic fluid leakage (water broke)
97
Q

avoid exercising in the ____ position after the first trimester

A

supine

98
Q

increase caloric intake in pregnant women to meet the caloric costs of pregnancy & exercise [+___ kcal/day]

A

+300 kcal/day

99
Q

exercise in the postpartum period (after birth)

A

4-6 weeks after delivery & 8-10 weeks after c section; light-moderate okay with breastfeeding

100
Q

risk of sustaining a sports-erelated injury is __ - ___ times more likely in women than in men

A

4 - 6 times higher

101
Q

increased knee injuries in women are associated with what 6 things

A 
greater pelvic width
increased tibial rotation
knee instability
increased Q angle
weaker quads
hormonal changes
102
Q

what medication is often used to diagnose depression

A

SSRI’s (selective seratonin reuptake inhibitors)

103
Q

treatment focused on modifying maladaptive thoughts as well as addressing deficits in behavior that lead to and maintain depression

A

cognitive behavioral therapy

104
Q

_____ is as effective as cognitive therapy (and sometimes antidepressants) for treating depression

A

exercise

105
Q

Exercise Rx for depression (FITT)

A

F - 5 times a week
I - 60-75% of HRR (risk stratify each individual)
T - 40-60 minutes
T - gross motor (walking/biking)

106
Q

Depression is associated with ______ adherence

A

decreased [encourage your client]

107
Q

a metabolic disease in which the body’s inability to produce any or enough insulin causes elevated levels of glucose in the blood.

A

diabetes

108
Q

a hormone produced in the pancreas that regulates the amount of glucose the the blood

A

insulin

109
Q

in type __ diabetes, antibodies have attacked the _____ and knocked out the ____ cells.

A

type 1
pancreas
beta

110
Q

explain type 1 diabetes

A

lots of glucose available, no insult in to put it in, body burns fat for energy instead & produces ketones (toxic environment)

111
Q

4 principles of type 1 diabetes

A

P : pancreas loss of beta cells
I : insulin dependent
C : childhood onset [typical]
K : ketoacidosis can occur

112
Q

Type 2 diabetes

A

insulin resistant; pancreas puts out insulin but it doesn’t get into the cells

113
Q

difference between type 1 & type 2 diabetes

A

type 1 = no insulin

type 2 = insulin resistant

114
Q

6 principles of type 2 diabetes

A 
C : can get from parents
A : adult onset
R : Resistant to insulin
R : risk factors
O : obesity
T : Rx is pills PO (by mouth)
115
Q

6 side affects associated with type 1 diabetes [usually]

A 
polydipsia [excess thirst]
polyuria [excess urination]
unexplained weight loss
infections slow to heal [sugar attracts bacteria]
blurry vision
fatigue
116
Q

FITT for diabetes aka exercise prescription

A

F - Aerobic 3-7 //Resistance 2-3
I - Aer: 40-59% //Resist: 60-80%
T - Aer. 150 min/wk //Resist: 2-3 sets 8-12 reps
T - Aer: large muscle rhythmic continuous //resist: tailor to comorbitities emphasize technique

EXSC 433 (3 decks)

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