Exercise Guidelines Flashcards

1
Q

power is related to what 4 things?

A

Motor unit recruitment
Fiber type recruited
Muscle length
Endurance capacity

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2
Q

what is the goal of an exercise program?

A

for the person to undergo adaptive changes (changes in gene expression)

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3
Q

BP red flags during exercise

A

-If SBP fails to inc or drops below resting levels → STOP EXERCISE
-If DBP inc > 10 mmHg during session, stop and re-evaluate

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4
Q

BP should start to fall immediately after exercise stops and return to normal within ____ min

A

8-10

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5
Q

what RPE causes adaptive changes in most populations?

A

12-14

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6
Q

Angina/chest pain scale

A
  1. Mild, barely noticeable
  2. Moderate, bothersome
  3. Moderately severe, very uncomfortable
  4. Most severe or intense pain ever experienced → send to ED immediately
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7
Q

frequency of exercise for very deconditioned patients

A

more frequent sessions of shorter duration

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8
Q

LT goal for frequency

A

3-5 days/week

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9
Q

LT goal for time (duration)

A

1 x 30min

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10
Q

Typically, ___ and ___ are the FITT components most commonly changed

A

-duration (time) and intensity
-duration is usually first

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11
Q

For substantial health benefits, adults should do at least: (for aerobic exercise)

A

150 - 300 min (2.5 - 5 h) of moderate intensity per week
OR
150 min (2.5 h) of vigorous-intensity per week
OR
Equivalent combo of moderate and vigorous intensity

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12
Q

Adults should do muscle-strengthening activities of moderate or greater intensity that involves all major muscle groups on ___ days per week

A

2+

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13
Q

METs, HRR, RPE for light intensity activity

A

-1.6 - 2.9 METs
-30 - 40% HRR
-1-3 RPE (normal/slight breathing)

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14
Q

examples for 2.3 METs

A

Carrying a 15 lb child
Slow walking

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15
Q

examples for 2.5 METs

A

Bird watching
Slow walk

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16
Q

examples for 2.0 METs

A

Walking < 2 mph

17
Q

examples for 1.3 METs

A

Boating, power, passenger, light

18
Q

examples for 2.8 METs

A

Canoeing, rowing 2 - 3.9 mph

19
Q

METs, HRR, RPE for moderate intensity activity

A

-3.0 - 5.9 METs
-40 - 60% HRR
-4 - 5 RPE (elevated breathing)

20
Q

examples for 4 METs

A

Bicycling < 10 mph
Pushing a stroller (2.5 - 3.1 mph)

21
Q

examples for 3.8 METs

A

pushing a WC

22
Q

examples for 3.5 METs

A

Leisure bicycling (5.5 mph)
Descending stairs

23
Q

METs, HRR, RPE for high intensity activity

A
  • > 6 METS
    -60 - 90% HRR
    -5 - 7 RPE (heavy breathing)
24
Q

running 6 mph is how may METs?

25
walking 5.00 uphill (3% grade) is how many METs?
9.8
26
climbing a hill with a 42+ lb load is how many METs?
9
27
bicycling, mountain, uphill, vigorous is how many METs?
14
28
bicycling, mountain, competitive, racing is how many METs?
16
29
BMX bicycling is how many METs?
8.5
30
general mountain bicycling is how many METs?
8
31
bicycling to/from work at a self-selected pace is how many METs?
6.8