exam #2 Flashcards
Cardiorespiratory endurance is called what?
Aerobic Exercise
How do you calculate MAX heart rate (MHR)?
207-(.7 x age)
How do you calculate rest heart rate (RHR)?
Hold two fingers to your wrist or neck; count number of beats per minute,
How do you calculate HRR?
MHR-RHR
Range of THR?
Typically 50-85%. To find your THR you do 220-age. THRx.50= high end . THRx.85= low end
Body weight without body fat is:
Lean body mass
In the US how many lbs does adults lose in a year and how much lbs in lean tissue?
1 to 2 lbs a year and 1/2 lb of lean tissue
What happens when people diet but do not exercise?
they lose lean body mass which weakens the organs, muscles and slows down metabolism
What happens to people when they diet and exercise?
100% of weight loss of fat and lean tissue may actually increase.
Loss of lean tissue is primary decrease in what?
Metabolism in age
How does VO2max affect the body?
It is affected by genetics, training, gender, age and body composition?
HR, SV, and amount of O2 removed from vascular system.
VO2 max
How do you calculate lean body mass?
Body weight- (body weight x Body Fat%)
How do you calculate BMI (fat body mass)?
Body weight in lbs x 705 / (ht inches)]^2
Effort determines benefits and physiological development.
Aerobic Exercise
How should beginners start with aerobic exercise?
light intensity activities that carry a minimum risk for injuries
so intense that oxygen cant be delivered and used to produce energy
anaerobic exercise
Anaerobic exercise does not require….
oxygen to product ATP
measures intensity of exercise in multiples of metabolic rate
METs
How can you prevent and relieve low back pain?
- Iyengar yoga
- Sit and Reach
- Back Extension
- Spinal Manipulation
What stretching increases injury rates?
Ballistic
What happens to the body with low calorie diet?
RMR slows down
Glycogen storage is depleted in a few days
half the weight is loss in (protein) tissue, including heart muscle
With low calorie diet what increases?
Risk of heart attack or fatal cardiac arthymias
Sodium depletion may cause a drop in blood pressure
What percent of adults >20 years of age are obese?
35%
What is the optimal ratio for carbs to protein?
4:1
carbs 45-65%
protein 10-35%
For the skinfold test what part of the body do you test the men?
Chest, abdomen, thigh
For the skinfold test what part of the body do you test the women?
Triceps, suprailium, thigh
What type of exercise help low back pain?
low impact
Isometric
What are the ranges of intensity when it comes to THR?
Low intensity - 40%
Moderate intensity - 50%
Vigorous Intensity- 70%
