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final Flashcards

1
Q 
Physical function (ADL's)
presence of comorbidities
smoking status
global cognitive funciton
systolic blood pressure
depression
personality traits
A

Predictors of successful aging

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2
Q

the sum of all chemical reactions that occur in a living organism

A

metabolism

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3
Q

the transfer and utilization of energy in biological systems

A

Bioenergetics

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4
Q

Thermodynamics 1st law

A

Energy can be neither created nor destroyed

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5
Q

Thermodynamics 2nd law

A

All processes move from ordered to disordered states

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6
Q

a measure of disorder, solid has the least and gas has the most

A

entropy

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7
Q

Chemical reactions spontaneously proceed in an ___________ direction

A

energy favorable

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8
Q

Many biological reactions are thermodynamically __________

A

unfavorable

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9
Q

unfavorable reactions can be driven by _________

A

coupling with energetically favorable reactions

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10
Q

Energy sources for cellular activity

A

Carb
fat
Protein

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11
Q

at rest ___ and ___ are used for energy

A

CHO and fat

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12
Q

____ serves primarily as building blocks for tissue; provides little energy for cellular activity

A

Protein

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13
Q

Readily available and easily metabolized

A

CHO

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14
Q

what is glucose taken up by and then converted to glycogen

A

liver and muscles

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15
Q

where is glycogen stored

A

liver

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16
Q

Advantages of glycogen for cellular activity

A

High energy yield per liter of O2 uptake
Metabolized aerobically and anaerobically
Rapid metabolic pathway
Stores can be greatly increased by training and diet
Can provide sole source of energy during heavy exercise

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17
Q

Disadvantages of glycogen for cellular activity

A

Stored in relatively small amounts, with large amounts of H2O
Anaerobic metabolism results in accumulation of lactate, which can interfere with cellular processes
Muscle cells are dependent on internal glycogen stores, once depleted moderate intensity exercise cant continue

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18
Q

Advantages of fat for cellular activity

A

Greatest energy value of any fuel
Can be stored in large mounts in tissues throughout the body
Stable energy sources that can be mobilized for used during exercise

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19
Q

Disadvantages of fat for cellular activity

A

Total caloric value of intermuscular lipid of small compared to glycogen
Only metabolized aerobically
Oxidation yields less energy per liter of O2 consumed than CHO
Majority of fat is stored outside of muscle tissue
Cannot serve as sole energy source

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20
Q

1 gram of CHO yeilds

A

17 KJ of energy (4 kcal)

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21
Q

1 gram of fat yields

A

37 KJ of energy (9 kcal)

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22
Q

For every 1 g or glycogen ____

A

2.7 grams of H2O are stored

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23
Q

can be used as energy source if converted to glucose via glucogenesis
Can generate FFAs in times of starvation through lipogenesis

A

Protein

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24
Q

CHO would support energy demand for

A

2-2.5 hours

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25
fat oxidation would support energy demand for
3-5 days
26
Protein oxidation would support energy demand for
2.5 days
27
surrounds entire muscle; also known as fascia
Epimysium
28
Surrounds fasciculi
Perimysium
29
Surrounds myocytes
Endomysium
30
Muscle cell membrane; underlies the endomysium
Sarcolemma
31
Invaginations of the sarcolemma Transmit action potential into interior muscle cell Closely apposed to sarcoplasmic reticulum
Transverse (T) tubules
32
Membranous sac underlying the sarcolemma Responsible for calcium storage, release and reuptake Integral to muscle contraction
Sarcoplasmic Reticulum
33
Bulbous enlargements of the SR | Store and release calcium
Terminal Cisternae
34
contains sarcoplasm, cellular proteins, organelles and myofibrils
Sarcolemma
35
``` divided into individual contractile units - sarcomeres Thick filaments (myosin) Thin filaments (actin) Troponin and tropomyosin are located on actin protein ```
Myofibrils
36
Specifies and coordinates assembly of structural, regulatory and contractile proteins Links Z disk to M line of sarcomere Contributes to muscle extensibility and passive force development
Titin/connectin
37
Molecular ruler: incorporated into and co-extensive with actin and precisely regulates actin length
Nebulin
38
Intimately surround sarcomere, primarily at Z disk and M band regions Coordinates assembly and organization of SR with myofilaments
Obscurin
39
Myosin is made up of
2 heavy chain polypeptides (MHC): Light meromyosin (LMM) and Heavy meromyosin (HMM) and 4 light chain pylypeptides ( MLC)
40
Intertwine in double helix formation to form molecular backbone
Light meromyosin
41
Project outward to form neck of globular head
Heavy meromyosin
42
MHC isoforms are derterminde by
ATPase activity and contribute to contraction velocity (determine muscle type)
43
Each S1/S2 conplex contains 1 essential and 1 regulator light chain
Light chain polypeptides
44
Comprises majority of thin myofilament Arranged in double helix formation Contains myosin binding sites
Actin
45
Resides in groove along length of actin protein | Block myosin binding site under resting conditions
Tropomyosin
46
Spaced at regular intervals along length of actin protein | 3 distinct subunits that regulates position of tropomyosin relative to myosin binding site
Troponin
47
Low M- ATPase activity associated with
Lower maximum contraction velocity and longer time to peak tension
48
High M-ATPase activity associated with
Higher maximum contraction velocity and shorter time to peak tension
49
Exercise training does not override myocytes ________ but may alter ____ resulting in ____
Intrinsic, genetically determined qualities histological characteristics, intermediate changes
50
what can gene expression be influenced by?
``` Contractile activity Loading conditions Substrate availability Hormones Environment ```
51
Myoplastic adaptation can occur at the level of
``` Structure type Metabolism Energy storage Capillary density, capillary; fiber ratio Funciton ```
52
Myoplasticity adaptations to endurance training
``` increased oxidative capacity increased mitochondrial density Increase expression fo type 1 fibers Reduced expression of type 2b fibers reduced expression of type 2a fibers Little change in CSA or glycolytic capacity ```
53
Myoplasticity adaptations to resistance training
``` Increased CSA Increased number of nuclei/cell Reduced mitocondrial density Reduced expression of type 1 fibers reduced expression of type 2b fibers Increased expresion of type 2a fibers Little change in capillary or enzymatic capacity ```
54
What do adaptations to endurance training result in
Delayed onset of metabolic acidosis Increased fatigue resistance Increased oxygen consumption
55
What do adaptation to resistance training result in?
Increased contractility Improved elasticity Improved neuromotor recruitment
56
Defective gene disorder X chromosome that leads to an inability to produce dystrophin X linked recessive disorder
Duchenne's muscular dystophy
57
Protein is degraded when subjected to mechanical overload | This stimulates molecular pathways that favor protein synthesis
Hypertrophy
58
Hypertrophy increases the ____ and _____ of ________ and number of _______ in parallel
size amount contractile elements sarcomeres
59
Hypertrophy augments the diameter of individual fibers, resulting in an ____ in ________ and _______
increase Cross sectional area strength
60
recommended protein intake for sedentary adults
.8 g protein/kg BW/day
61
Recommended protein intake for physically active adults
1 g protein/kg BW/day
62
Excess protein on intake is _____
oxidized
63
Oxidation of amino acids increases _____ formation, potentially resulting in _______ and ________
urea diuresis dehydration
64
Overload may stimulate _______ of myocytes from _______
proliferation | satellite cells
65
There is little evidence that_______ causes hyperplasia to any significant degree in humans
resistance training
66
Neuromuscular adaptations to resistance training ( the physiologic effects)
``` increased motor unit firing rate Increased motor unit recruitment increased motor unit synchronization increased reflex neural facilitation increased coordination of antagonist muscles inhibition of golgi tendon organs ```
67
contractile adaptation to resistance training (physiologic effect)
``` increased muscle mass increased CSA increased type 2 fiber area increased intracellular lipid contact increased ATP utilization rate ```
68
Elastic adaptations to resistance training
Series elastic components: tendons and myocyte crossbridges translate stretch into force Parallel elastic components: collagenous structures stabilize and protect muscle Stretch-shortening cycle
69
Stretch creates potential energy that can enhance forces produced by contractile elements
Stretch-shortening cycle
70
factors that drive adaptation
overload specificity reversibility individuality
71
Muscle tension must be developed at adequate intensity and duration
overload
72
training must stress the muscle/fibers/motor units that need to perform
Specificity
73
DIsuse result in loss of muscle
reversibility
74
Strength gains can be variable
individuality
75
Muscle mass peaks between _____ years of age
25-30
76
Patassium is concentrated
intracellularly
77
Sodium and chloride are concentrated
Extracellularly
78
resting membrane potential is
-70 mV
79
what is the primary means by which neurons and myocytes recieve, transmit, and integrate information
Alterations in resting membrane
80
Neuromuscular communication occurs through the ______
Development and propagation of action potentials
81
_____ perturbations in membrane potential result in opening of _____ and rapid influx of ____ in to intracellular space
10-15 mV sodium channels sodium
82
The velocity at which action potentials are propagated along the cell membrane is primarily determined by two factors
Fiber diameter | Presence of myelin
83
Fiber diameter; larger diameter=
lower resistance= faster conduction
84
Localized disturbances in post-synaptic membrane potential Arise from action of ion channels Summation can occur spatially or temporally
Graded potentials
85
Excitatory post-synaptic potentials increase
sodium permeability
86
Inhibitory post-synaptic potentials increase ___ and decrease____
Cl permeability | sodium permeability
87
The basic functional unit of skeletal muscle
Motor unit
88
The ratio of motor neuron to muscle fiber is dependent on:
precision accuracy coordination of muscle movement required
89
Contains relay pathways from cerebellum, basal ganglia, and superior colliculus to motor cortex Contributes to motor generation and self-monitoring
Thalamus
90
Regulates internal environment to maintain homeostasis Temp, BP, HR, Contractility, respiration, digestion, fluid balance, emotion, neuroendocrines, sleep-wake appetite, thirst, etc
Hypothalamus
91
Receives visual and proprioceptive input compares actual movement to motor plan generates corrective responses This coordinates the timing and sequence of muscle activity smoothing movement
Cerebellum
92
Autonomic regulatory centers for respiratory and cardiovascular centers Reticular system: coordinates muscle function, maintains muscle tone, contributes to sleep-wake and consciousness, pain control
Brain stem
93
Transmits information from sensory organs, skin, blood and lymph vessels, tendons, and muscle to central somatosensory areas (mechanoreceptors, thermoreceptors, nociceptors, photoreceptors, chemoreceptors)
Sensory system
94
components of motor system
Pyramidal | Extrapyramidal
95
Cortocospinal and corticobulbar tracts innervate motor neuron in spinal cord and brainstem Involved in voluntary movement
Pyramidal
96
Primarily located in reticular formation Modulated by cortex, cerebellum, basal ganglia involved in reflexes, postural control and coordination of movement
Extrapyramidal
97
Fight of flight | Important implications for exercise due to control or HR, vasculature and respiration
Sympathetic
98
Feed and Breed | Promotes synthesis of glycogen
Parasympathetic
99
Exercise testing in stroke
15% body weight support treadmill Cycle ergometer Recumbent Stepper Submaximal test
100
considerations for strok
``` Hemiparesis Atrophy Dyscoordination Balance impairments Visual perceptual/cognitive impairments Hemodynamic abnormalities fatigue depression Pain decreased PA Increase energy expenditure Lack of clear protocol ```
101
Aerobic exercise goals for strok
Improve or maintain cardiovascular function and functional ability; reduce CV risk
102
Resistance exercise goals for stroke
Improve or maintain functional capacity; reduce risk of falls
103
Flexibility exercise goals for stroke
Improve or maintain ROM/prevent contracture
104
Progressive loss of dopaminergic cells in basal ganglia: Rigidity, resting tremor, bradykinesia, gait and postural disturbances, cognitive and affective disturbances
Parkinson's disease
105
Considerations for PD
``` Effects of exercise training are largely unknown Balance and mobility impairments Autonomic fluctuations Impaired themoregulation Environment Depression ```
106
Aerobic exercise goals for PD
Improve or maintain cardiovascular function and functional ability
107
Resistance exercise goals for PD
Improve or maintain functional capacity; reduce risk of falls
108
Flexibility exercise goals for PD
Improve or maintain ROM/prevent contracture
109
Specific considerations for PD
``` schedule training sessions consistently increase duration slowly Cognitive/affective issues complicate interpretation of RPE Closely monitor medication changes Monitor sweating/hydration closely Monitor for painful dystonia ```
110
Chronic, inflammatory demyelination of the CNS Disrupts neural transmission Cycles of exacerbation-remission
Multiple Sclerosis
111
Considerations for MS
``` Spasticity Dyscoordination Fatigue Cardiovascular dysautonomia Visual/cognitive disturbances Heat sensitivity Medications Agonist/antagonist imbalance thermoregulation/hydration Incontinence Exacerbation/remission ```
112
Dysfunction of ANS Carsioacceleration Blunted BP response
Cardiovascular dysautonomia
113
Medications for MS
Baclofen Amitriptyline Predisone Interferon
114
Medications for PD
Levodopa Pramipexole (Mirapex) Ropinirole (requip) Selegiline (Anipryl)
115
Aerobic exercise goals for PD (4-6 mo)
Improve or maintain cardiovascular function
116
Resistance exercise goals for PD (4-6 mo)
Improve or maintain functional capacity; reduce risk of falls
117
Flexibility exercise goals for PD (4-6 mo)
Improve or maintain ROM/ prevent contracture
118
Specific consideration for exercise and PD
Morning optimal time for testing/exercise May require adaptive equipment for clonus or spasticity Hydration is critical Often have CAD risk factors
119
Family of disorders affecting upper and/or lower motor neurons Can be inherited or sporadic All are progressive All spare sensory neurons
Motor Neuron Diseases
120
Considerations for MND
``` Weakness Atrophy Spasticity Dyscoordination Fatigue Depression Cognitive disturbances ```
121
Complete lack of evidence to determine exercise prescription possible improvements in function, but not strength or quality of life No adverse effects reported Mild-moderate intensity aerobic and/or resistance training is likely beneficial
MND
122
cardiac cycle; relaxation phase
diastole champers fill with blood T wave to QRS
123
cardiac cycle; contraction phase
Systole Chambers expel blood QRS to T wave
124
time for atrial systole at rest
.15 sec
125
time for atrial diastole
.65 sec
126
Time for ventricular systole
.3 sec
127
Time for ventricular diastole
.5 sec
128
cardiac cycle
.9 sec about 67 bpm
129
Diastole (first phase)
``` ventricular filling; inlet valves open Outlet valves closed Rapid filling phase Atrial contraction End-diastolic volume ```
130
Isovolumeric contraction (second phase)
inlet and outlet valves closed once ventricular pressure rises slightly above atrial, the AV valves close Tensing wall and steep rise of pressure
131
Ejection (third phase, systole)
.3 sec (no more) Inlet valves closed; outlet valves open 3/4 of stroke volume ejected
132
Isovolumetric Relaxation
.08 sec Inlet and outlet valves closed Ventricular pressure falls rapidly pressure falls just below atrial pressure, AV valves open
133
Autonomic nervous system in the cardiac cycle
PNS: housekeeping (relaxation) SNS: homeostasis responds to various stimuli
134
PNS and the cardiac cycle
Vagus nerve SA node Rest Light to moderate PA
135
SNS and the cardiac cycle
Catecholamines | Near maximal and maximal effort
136
Catecholamines
Epinephrine | Norepinephrine
137
Maximal heart stimulation =
doubles force of ventricular contraction
138
Cardiac Regulation
SA node | Atrioventricular node
139
VO2 max =
Q (SVxHR) x arteriovenous oxygen difference
140
amount of blood pumped out of the heart per unit time
cardiac output
141
Q=
SVx HR
142
SV =
end diastolic volume - end systolic volume
143
Increases curvilinearly with work rate until it reaches near max at about 50% of aerobic capacity and increases slightly thereafter
Stroke volume
144
More blood in the ventricle causes a greater stretch and contract with increased force Increased ventricular contractility
Frank Starling mechanism
145
average HR and range
60-80 bpm | 30-100 bpm
146
HR most likely to _____ with age due to _____
increase | decreased parasympathetic control
147
______ the steady-state HR, the more ____ the heart
lower | efficient
148
air in and out
ventilation
149
exchange of o2 and co2
Respiration
150
function of pulmonary ventilation
exchange o2 exchange CO2 control blood acidity oral communication
151
ventilation (VE) is the product of
tidal volume (TV) and breathing fequency (f); VE= TVxf
152
mild to moderate exercise, ventilation is increase by
increasing tidal volume
153
vigorous exercise ventilation is increased by
increasing breathing rate
154
respiratory pattern of light exercise
increased tidal volume and RR
155
tidal volume and RR both increase until
70-80% of peak exercise
156
after 80% of peak volume
RR increases
157
tidal volume generally plateaus at _____ of vital capacity
50-60%
158
blood flow relationship with workload
linear
159
______ sight of highest vascular resistance due to
arterioles | large pressure drop
160
results in increased pressure within peripheral veins without a change in resistance, resulting in increased venous return to the heart
Venoconstriction
161
if blood flow is the same through vessels of different sizes, the velocity of flow is...
inversely proportional to the cross-sectional area of the vessel
162
if tube length doubles, flow
decreases by 50%
163
if tube radius doubles, flw
increases by 16 fold
164
if viscosity doubles, flow
decreases by 50%
165
vasodilator
nitric oxide
166
degree of constriction of a blood vessel (relative to its maximally dilated state)
Vascular tone
167
what organs have increased vascular tone?
heart, muscle and skin
168
Blood flow increase is proportional to
increase in metabolic activity
169
as the metabolic activity of an organ increases
the O2 levels in the organ decrease
170
as the O2 levels in the organ decrease
vasodilator metabolite levels increase
171
as vasodilator metabolite levels increase
arterioles dilate
172
as arterioles dilate
blood flow to the organ increases
173
Blood flow is transiently increased following a brief period of total ischemia
Reactive hyperemia
174
the degree and duration of reactive hyperemia are proportional to
the duration of the occlusion
175
pacemaker of the heart
SA node
176
what is the location of the SA node?
R atrium
177
what is the intrinsic rate of the SA node
72 beats per min
178
p wave represents
atrial depolarization
179
QRS complex represents
ventricular depolarization
180
T wave represents
ventricular repolarization
181
major cardiovascular functions
``` Delivery Removal Transport Maintenance Prevention ```
182
Rise in CO2 disproportionate to a rise in O2 that indicates the level of exercise where the body has reached a level in which energy can no longer be solely supplied by aerobic metabolism
Anaerobic Threshold
183
What happens above AT
Can no longer sustain prolonged workload
184
CO2 rises due to
an increase in anaerobic metabolism which yields lactic acid
185
an RER >1 indicates
anaerobic metabolism is present
186
an RER > 1.09 indicates
maximal effort but may get as high at 1.29
187
RER increases during exercise as
CO2 production rises at a greater rate than O2 consumption
188
VO2 max =
(SV*HR) * arteriovenous oxygen difference
189
VO2 improvements that can be made with training
10-30%
190
amount of blood pumped out of the heart per unit time
Cardiac output (Q)
191
Q at rest
5 L/min
192
Q at exercise
20 L/min
193
Q is related to
HR, preload, afterload, and contractility
194
Q increases ___ with workload
linearly
195
During exercise up to 50% of maximal capacity, Q increase is due to
SV and HR
196
During exercise after 50% maximal capacity, Q increase is due to
primarily HR
197
maximal Q increases with
increased conditioning mainly through SV
198
SV=
end diastolic volume - end systolic volume
199
Normal maximal SV is
about 100-200 ml/beat
200
SV increases ______ with work rate until it reaches near mat at about _____ of aerobic capacity and increases slightly therafter
curvilinearly | 50%
201
___ is higher in trained individuals at any fixed or submax workload
SV
202
More blood in the ventricle causes a greater stretch and contract with increased force (increased ventricular contractility)
Frank Starling mechanism
203
proportion of blood pumped out of the left ventricle each beat
Ejection fraction (EF)
204
EF =
SV/EDV
205
average EF
about 60% in healthy adults
206
average resting HR
60-80 bpm
207
HR is most likely to ____ with age due to
decrease | decreased parasympathetic control
208
Karvonen formula
(training range % (max HR - resting HR)) + resting HR
209
resting HR decreases with
endurance training
210
Gas moves from
an area with a high partial pressure to and area with low partial pressure
211
Fick's law of diffusion
the amount of gas that moves across a sheet of tissue is proportional to the area of the sheet but inversely proportional to its thickness
212
Air comes in and is
heated saturated with water vapor and pollutants removed
213
Respiratory pattern for light exercise
increased tidal volume and RR (until 70-80%)
214
Respiratory pattern after 80% peak exersice
increased RR
215
Tidal volume generally plateaus at
50-60% of vital capacity
216
Shortness of breath. During exercise this is most often caused by inability to reacdjust the blood PCO2 and H+ due to poor conditioning or respiratory muscles
Dyspnea
217
Increase in ventilation that exceeds the metabolic need for oxygen. Voluntary hyperventilation reduces the ventilatory drive by increasing blood pH
Hyperventilation
218
A breathing technique to trap and pressurize air int he longs; if held for and extending period, it can reduce cardiac output. This technique is often used during heavy lifts and can be dangerous
Valsalva maneuver
219
Respiratory muscles may use more than ___ of total oxygen consumed during heavy exercise
15%
220
_______ is usually not a limiting factor for performance, even during maximal effort
Pulmonary ventilation
221
Excess ____ or _____ impairs muscle contractility and ATP fromation
H+ | decreased pH
222
the respiratory system helps regulate ______ by ______ respiration when H+ levels rise. this allows more _____ to be released in the blood to be transported to the lungs for exhalation
acid-base balance increasing CO2
223
difference btw oxygen content of arterial blood and venous blood
A-V O2 difference
224
Normal A-V O2 difference
5 ml/O2/100ml/dl
225
A-V O2 difference at exercise
15 ml/O2/100ml/dl
226
Blood volume increases are primarily due to
increase in plasma volume
227
Red blood cell volume ____, but _____ in plasma volume is higher, thus, hematocirt ____
increases increases decreases
228
changes in plasma volume are highly correlated with changes in
SV and VO2 max
229
if blood flow is the same through vessels of different sizes, the velocity of flow is
inversely proportional to the cross-sectional area of the vessel
230
BP reflects
intra-arterial pressure during systole and diastole
231
BP=
Q*total peripheral resistance
232
_____ increase in systolic BP with exercise intensity
linear
233
Long term nervous control of arterial blood pressure
kidneys and fluid balance
234
short term nervous control of arterial blood pressure
cardiovascular system
235
Mean arterial pressure =
cardiac output * total peripheral resistance
236
any bodily movement produced by skeletal muscles that results in energy expenditure
physical activity
237
a subset of physical activity that is planned, structured, and repetitive and has a final or an intermediate objective for the improvement of maintenance of physical fitness
Exercise
238
normal responses to graded exercise testing
``` Linear increase in systolic BP pp to workload linear increase in HR pp to workload Minimal change in diastolic BP Shortened QT interval Reduced R wave amp Upsloping ST segment ```
239
Absolute termination criteria for graded exercise testing
``` abnormal exercise resonse indication of MI mod to severe angina > 20 mmHg drop in SBP Arrhythmia Severe SOB Diaphoresis Dizziness, blurred vision, confusion Request to stop ```
240
Assumptions of sub-maximal testing
``` linear relationship btw HR and VO2 Max HR at a given age is uniform HR at a workload depends on fitness level A steady HR is attained at each workload Mechanical efficiency is uniform ```
241
Advantages of submaximal exercise testing
``` Safety controlled pace not pop specific quick easy to administer Inexpensive Potential for group testing ```
242
Disadvantages of submaximal exercise testing
Indirect measure of VO2 with an error rate | Estimation of maximal HR may be inaccurate
243
As a general rule, submaximal testing will ______ VO2 in older or deconditioned subjects, and ______ VO2 in those who are younger or well-conditioned
underpredicted | overpredicted
244
Measures heat expenditure to determine energy expenditure
Direct calorimetry
245
Uses respiratory exchange ratio (RER) to calculate energy expenditure
Indirect Calorimetry
246
Ratio between CO2 released and oxygen consumed
Respiratory exchange ratio (RER)
247
RER .7 indicates
fat as primary fuel source
248
RER 1 indicates
carbohydrate as primary fuel source
249
Resting RER
.78 - .8
250
Assumptions of maximal exercise testing
The test progresses until subject reaches volitional exhaustion The subject is motivated and able to provide a maximal effort
251
what indicates maximal exercise?
Plateau in VO2 RER >1.15 Blood lactate level > 8 mmol/L
252
Advantages of maximal exercise testing
Accuracy
253
Disadvantages of maximal exercise testing
Higher risk Time intensive Resource intensive More costly
254
General principles of exercise prescription
``` individuality specificity Reversibility Progressive overload hard/easy Periodization ```
255
All exercise prescriptions should include
Warm-up and stretching conditioning Cool-down
256
Frequency prescription
3-5 days a week
257
Intensity prescription
Light: 30-40% HR or VO2 Mod: 40-60% HR or VO2 Vigorous: 60-90% HR or VO2
258
Time prescription
30-60 min/day of mod activity | 20-60 min/day of vigorous activity
259
Type prescription
Aerobic and/or resistance | Walking, running, sports resistance, yoga
260
Volume prescription
product of fequency, intensity, and time | 150 min/week
261
progression prescription
increase time 5-10 min every 1-2 weeks for first 4-6 weeks
262
Target HR
((HR max-HR rest)x %intensity) + HR rest | or max HRx % intensity
263
Moderate RPE
12-13
264
Vigorous RPE
15-16
265
1 MET =
3.5 ml/kg/min
266
Maximal force generated | 1 repitition maximum or isokinetic testing
Muscular strength
267
Rate of work performance
muscular power
268
ability to sustain repeated contractions
Muscular endurance
269
Resistance training frequency
2-3 non consecutive days per week
270
Resistance training intensity
40-50% 1 RM (beginner) 60-70% 1 RM (intermed) > 80% or 1 RM (experienced)
271
Resistance training type
``` Isometric Isotonic (limited by weakest point) Eccentric (promotes hypertrophy) Isokinetic Plyometric Electical stim ```
272
Resistance training reps
8-12 reps for strength/power 10-15 repetitions for older/novice 15-20 reps for endurance
273
Resistance training sets
2-4 strength/power 1 for older/novice 1-2 endurance
274
Resistance training pattern
2-3 min rest interval btw sets | 48 hour rest btw sessions
275
Resistance training progression
Increase resistance Increase repititions per set Increase frequency
276
Flexibility frequency
> 2-3 days/week
277
Flexibility intensity
to point of tightness of slight discomfort
278
Flexibility time
Static: 10-60 sec PNF: 2-6 sec @ 20-75% of MVC
279
primary factor underlying age and gender related strength differences
Muscle mass
280
age associated loss of skeletal muscle mass and function
sarcopenia
281
ratio of muscle strength to muscle mass
Muscle quality
282
_______ is lost at a greater rate than ____ with aging
muscular strength | lean mass
283
ways to assess muscle mass
``` MRI Computed axial tomography DEXA BIA Anthropometric estimation ```
284
ratio of appendicular lean mass relative to height in meters squared normalizes muscle to frame size
Skeletal muscle index
285
FITT
Frequency Intensity Time Type
286
Duration should be _______ related to intensity
inversely
287
increases in frequency, intensity, or duration should generally be limited to
10% per week
288
Exercises that recruit large muscle areas
core
289
Exercises that recruit smaller muscle areas
Assistance
290
order of workout progression
power before strength Multi before single joint alternate upper and lower body Alternate push and pull
291
TIlt table testing modes
Passive: 20 min supine then 20 min at 80 degrees Active: exercise test followed by 20 min at 80 degrees
292
cardiac causes of acute onset chest pain
pericarditis trauma arrhythmias
293
Non cardiac causes of acute onset chest pain and shortness of breath
Pumonary: pneumothorax, pneumonia, pleurodynia Esophageal: acute esophagitis, foreign body
294
EIA symptoms
``` coughing wheezing chest tightness Shortness of breath symptoms frequently begin 5-20 min after exercise begins ```
295
common quick acting medications for asthma and EIA
beta-agonists (albuterol, ventolin, proventil, Maxair, Xopenex) Anticholinergics (atrovent)
296
primary value used to determine bronchodilator response | increase of 12% is considered positive
FEV1
297
values for bronchodilator response
FEV1 FVC FEF 25-75% if 2 of 3 parameters improve, then the patient has reversible airway obstruction
298
Occurs most frequently in active adolescents and young adults may mimic EIA symptoms do not respond to common asthma meds
Vocal cord dysfunction
299
Paradoxical closure and adduction of the vocal cords during inspiration This causes partial to severe airflow obstruction with sensations of throat tightness, suffocation, and/or choking
Vocal cord dysfunction
300
wheezing with the inhale
stridor
301
lung function categories
normal Obstructive restrictive combined obstructive/restrictive
302
maximum volume of air that can be forcefully exhaled after the deepest possible inspiration
Forced vital capacity
303
Decreased with restrictive disease
FVC
304
Forced expiratory volume in 1 second
FEV1
305
Indicator of large airway obstruction
FEV1
306
Ratio used to classify lung function | Best predictor of obstruction
FEV1/FVC
307
Mean forced expiratory flow during the middle half of the FVC
Forced Expiratory flow or midflows FEF25-75%
308
Represents small airway function | Decreased with small airway obstruction or inflammation
FEF25-75%
309
Any disease affecting the diameter of the airways
Obstruction
310
capacity of the lungs to expand and hold predicted volumes of air is reduced
Restrictive lung disease
311
Abnormal findings with aortic stenosis
Ischemic changes on ECG Decrease in blood pressure Rarely ectopy
312
Abnormal findings with aortic coarctation
Elevated systolic or diastolic blood pressure
313
Abnormal hypertrophic cardiomyopathy
ST segment depression Decrease in SBP with increasing exercise intensity ventricular ectopy
314
abnormal findings with a single ventricle
Blunted heart rate response Low functional capacity ECG abnormalities Decreased oxygen saturation
315
abnormal findings with pulmonary atresia and tetralogy of Fallot
Low functional capacity Blunted heart rate response Ventricular ectopy Desaturation with exercise

PTRS 825 (1 decks)

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