Exam 3: Topic 15 Flashcards
what are the three major modifiable factors that influence health outcomes?
- sedentary behavior
- physical activity level
- physical fitness level
what is a construct (give examples)? what is it called when you give that construct something observable?
- construct: a concept or theme that is not directly observable (fitness and health)
- operational definition
“health” outcomes are _________ and dose-response is _________ to both the dose and outcome
- diverse
- specific
what is the ACSM definition of physical fitness?
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
what are some health-related components of fitness?
- muscular endurance
- muscular strength
- cardiorespiratory endurance
- body composition
- flexibility
what are some skill-related components of fitness?
- reaction time
- speed
- power
- balance
- agility
- coordination
what are two reasons you’d prescribe physical activity?
- to improve health-related outcomes
- to improve physical fitness
how can physical activity parallel pharmacological drugs?
- with a dose-response curve
- prescribing something will have a predictable effect on the body to a certain illness
what five things characterize a dose-response curve?
- 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
what are some examples of dependent variables of a dose-response curve?
- % of maximal effect
- change in fitness
- change in health
what is the independent variable of a dose-response curve?
amount of physical activity (dosage)
which of the following is the easiest to change:
- heart rate
- HDL level
- VO2max
- blood pressure
blood pressure
what are the two subcategories/subsets of physical activity?
health and exercise
what is physical activity?
any bodily movement that substantially increases energy expenditure
if fitness is the goal, are we talking physical activity or exercise? how about is health is the goal?
- fitness: exercise
- health: physical activity
true or false: fitness and health may change together or independently.
quite true
an exercise/physical activity dose is defined by:
FITT principle
what does FITT stand for?
- frequency
- intensity
- time
- type: mode of exercise (resistance, aerobic, etc.)
what are the three intensity classifications for physical activity and their corresponding METs?
- light PA (1-3 METs)
- moderate PA (3-6)
- vigorous PA (6<)
a minimum of _______ moderate to vigorous PA MET-minutes a week is needed for health goals
~500 MET-minutes/week
what are the current minimum (US) guidelines for physical activity?
- 150 moderate intensity aerobic exercise (~450 MET-mins! because 3 METs x 150 mins)
- 2x per week muscle strengthening activities for all muscle groups
______ is better, up to a point.
more (PA)
why are these equivalent?
- 150 mins of vigorous-intensity PA
- 300 mins of moderate-intensity PA
150 mins* 6METs = 900
300 mins* 3METs = 900
true or false: moderate-vigorous intensity PA can be come at with an all-or-nothing approach.
false; there are things to take into consideration including starting fitness level (low)
what does NEAT stand for? what is it?
- non-exercise activity thermogenesis
- exactly what is says fr
- basically just walking around and doing everyday stuff
moderate intensity exercise is equivalent to how many steps per min? how about vigorous?
- mod: ~100 steps/min
- vig: ~130 steps/min
how many steps a day is considered beneficial?
- 7,000-10,000
- that says ten thousand ms. dyslexic
why does this man abbreviate everything?
i don’t know! :D
what is required to improve CRF (cardiorespiratory fitness)?
- greater workout intensity
- longer duration
- greater frequency
- or combination of some
operational definition of CRF is usually:
VO2max
because of their linear relationship, _____ can be used as a sub for VO2max when trying to figure out intensity
HR
how do you find the reserve?
reserve = (max - resting)
how do you calculate the desired VO2/HR to use for reaching a target percentage of your HR/VO2max? (asking for an equation here)
desired = (reserve * %) + resting
or
= [(max-rest) * %] + resting
what is the general recommendation for CRF FITT prescription?
- 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.)
on the old scale, what’s moderate to very hard exercise? how about the revised one?
- old: 12-17
- revised: 3-8
true or false: lower fitness level or novices will experience little impact when emphasizing volume of exercise.
false; volume is more important when starting out
intensity becomes _______ important as fitness level increases
more
what are some (other) prescription considerations?
- health screening
- warm up and cool down
- progression of exercise (increase volume FIRST then intensity!)
what are some direct methods for measuring resting and maximal HR/VO2?
- ergometer/treadmill w metabolic chart for VO2
- resting metabolic rate for rest VO2 and rest HR
- graded exercise test (GXT) for VO2max
what is an indirect measure for max HR?
- 220-age
- 208-(0.7*age)
what is an indirect measure for resting VO2?
assume 3.5 ml/kg/min
what is an indirect measure for VO2max?
submaximal testing
what is an indirect measure for resting HR?
seems to not be such a thing broski
______ is the gold standard for CRF.
VO2max (by using the percentile chart and stuff)
how to find upper and lower METs?
respective upper or lower VO2/3.5 (idk why tho)
