Exam 3: Topic 15 Flashcards
(45 cards)
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)
