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Exercise Physiology > Exam 3: Topic 15 > Flashcards

Exam 3: Topic 15 Flashcards

1
Q

what are the three major modifiable factors that influence health outcomes?

A
  • sedentary behavior
  • physical activity level
  • physical fitness level
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2
Q

what is a construct (give examples)? what is it called when you give that construct something observable?

A
  • construct: a concept or theme that is not directly observable (fitness and health)
  • operational definition
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3
Q

“health” outcomes are _________ and dose-response is _________ to both the dose and outcome

A
  • diverse
  • specific
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4
Q

what is the ACSM definition of physical fitness?

A

the ability to carry out daily tasks with vigor and alertness, with undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies

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5
Q

what are some health-related components of fitness?

A
  • muscular endurance
  • muscular strength
  • cardiorespiratory endurance
  • body composition
  • flexibility
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6
Q

what are some skill-related components of fitness?

A
  • reaction time
  • speed
  • power
  • balance
  • agility
  • coordination
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7
Q

what are two reasons you’d prescribe physical activity?

A
  • to improve health-related outcomes
  • to improve physical fitness
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8
Q

how can physical activity parallel pharmacological drugs?

A
  • with a dose-response curve
  • prescribing something will have a predictable effect on the body to a certain illness
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9
Q

what five things characterize a dose-response curve?

A
  • potency: dose required for desired outcome
  • slope: change in does = what change in outcome
  • maximum effect: greatest effect on outcome
  • variability: differences between people
  • side effects: undesirable outcomes
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10
Q

what are some examples of dependent variables of a dose-response curve?

A
  • % of maximal effect
  • change in fitness
  • change in health
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11
Q

what is the independent variable of a dose-response curve?

A

amount of physical activity (dosage)

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12
Q

which of the following is the easiest to change:

  • heart rate
  • HDL level
  • VO2max
  • blood pressure
A

blood pressure

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13
Q

what are the two subcategories/subsets of physical activity?

A

health and exercise

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14
Q

what is physical activity?

A

any bodily movement that substantially increases energy expenditure

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15
Q

if fitness is the goal, are we talking physical activity or exercise? how about is health is the goal?

A
  • fitness: exercise
  • health: physical activity
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16
Q

true or false: fitness and health may change together or independently.

A

quite true

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17
Q

an exercise/physical activity dose is defined by:

A

FITT principle

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18
Q

what does FITT stand for?

A
  • frequency
  • intensity
  • time
  • type: mode of exercise (resistance, aerobic, etc.)
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19
Q

what are the three intensity classifications for physical activity and their corresponding METs?

A
  • light PA (1-3 METs)
  • moderate PA (3-6)
  • vigorous PA (6<)
20
Q

a minimum of _______ moderate to vigorous PA MET-minutes a week is needed for health goals

A

~500 MET-minutes/week

21
Q

what are the current minimum (US) guidelines for physical activity?

A
  • 150 moderate intensity aerobic exercise (~450 MET-mins! because 3 METs x 150 mins)
  • 2x per week muscle strengthening activities for all muscle groups
22
Q

______ is better, up to a point.

A

more (PA)

23
Q

why are these equivalent?

  • 150 mins of vigorous-intensity PA
  • 300 mins of moderate-intensity PA
A

150 mins* 6METs = 900
300 mins* 3METs = 900

24
Q

true or false: moderate-vigorous intensity PA can be come at with an all-or-nothing approach.

A

false; there are things to take into consideration including starting fitness level (low)

25
Q

what does NEAT stand for? what is it?

A
  • non-exercise activity thermogenesis
  • exactly what is says fr
  • basically just walking around and doing everyday stuff
26
Q

moderate intensity exercise is equivalent to how many steps per min? how about vigorous?

A
  • mod: ~100 steps/min
  • vig: ~130 steps/min
27
Q

how many steps a day is considered beneficial?

A
  • 7,000-10,000
  • that says ten thousand ms. dyslexic
28
Q

why does this man abbreviate everything?

A

i don’t know! :D

29
Q

what is required to improve CRF (cardiorespiratory fitness)?

A
  • greater workout intensity
  • longer duration
  • greater frequency
  • or combination of some
30
Q

operational definition of CRF is usually:

A

VO2max

31
Q

because of their linear relationship, _____ can be used as a sub for VO2max when trying to figure out intensity

A

HR

32
Q

how do you find the reserve?

A

reserve = (max - resting)

33
Q

how do you calculate the desired VO2/HR to use for reaching a target percentage of your HR/VO2max? (asking for an equation here)

A

desired = (reserve * %) + resting

or

= [(max-rest) * %] + resting

34
Q

what is the general recommendation for CRF FITT prescription?

A
  • F: 3-5 days/week (3 vig, 5 mod)
  • I: 40-90% HHR or VO2R
  • Ti: 20-60 mins/session
  • Ty: large muscle mass activities (running, cycling, etc.)
35
Q

on the old scale, what’s moderate to very hard exercise? how about the revised one?

A
  • old: 12-17
  • revised: 3-8
36
Q

true or false: lower fitness level or novices will experience little impact when emphasizing volume of exercise.

A

false; volume is more important when starting out

37
Q

intensity becomes _______ important as fitness level increases

A

more

38
Q

what are some (other) prescription considerations?

A
  • health screening
  • warm up and cool down
  • progression of exercise (increase volume FIRST then intensity!)
39
Q

what are some direct methods for measuring resting and maximal HR/VO2?

A
  • ergometer/treadmill w metabolic chart for VO2
  • resting metabolic rate for rest VO2 and rest HR
  • graded exercise test (GXT) for VO2max
40
Q

what is an indirect measure for max HR?

A
  • 220-age
  • 208-(0.7*age)
41
Q

what is an indirect measure for resting VO2?

A

assume 3.5 ml/kg/min

42
Q

what is an indirect measure for VO2max?

A

submaximal testing

43
Q

what is an indirect measure for resting HR?

A

seems to not be such a thing broski

44
Q

______ is the gold standard for CRF.

A

VO2max (by using the percentile chart and stuff)

45
Q

how to find upper and lower METs?

A

respective upper or lower VO2/3.5 (idk why tho)

Exercise Physiology (4 decks)

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