fitness training Flashcards
1
Q
What is the typical cardiac output at rest?
A
5-6 L/min, but this varies based on the person.
2
Q
How does fitness level affect heart rate?
A
A fit person has a large stroke volume and slow HR, while an unfit person has a small stroke volume and high HR.
3
Q
Why is resting heart rate important?
A
Resting HR is a beneficial measure of physical fitness training status and an individual’s health risk and risk of premature death.
4
Q
What is the relationship between resting heart rate and health?
A
Lower HR at rest is associated with reduced health risks.
5
Q
What is the pre-exercise heart rate?
A
HR taken at rest before working out is the pre-exercise HR, not the resting HR due to anticipation of exercise.
6
Q
How can physical activity affect heart rate measurements?
A
Physical activity, such as rushing, can invalidate heart rate measurements; it typically normalizes after 15-30 minutes of seated rest.
7
Q
What factors can increase heart rate?
A
Smoking, caffeine, and some medicines can increase HR.
8
Q
What is blood pressure?
A
Pressure that the blood exerts on the walls of the blood vessels, reflecting the efficiency of blood flow through the cardiovascular system.
9
Q
What are diastolic and systolic pressures?
A
Diastolic pressure is the lowest BP before heart contraction, while systolic pressure is seen after the heart contracts.
10
Q
What can cause low blood pressure?
A
Low BP can be natural or due to medication; it may cause fainting and muscle weakness, especially in warm environments.
11
Q
What is hypertension?
A
Often caused by anxiety, hypertension can lead to increased BP in clinical settings, dropping 5-10 mm Hg upon retesting.
12
Q
What is the recommended blood pressure for diabetic patients?
A
Diabetic patients should not exceed 130/80 mmHg.
13
Q
What is the recommended blood pressure for non-diabetic patients?
A
Non-diabetic patients should not exceed 159/89 mmHg.
14
Q
What should be done if blood pressure readings stay above recommended levels?
A
If readings stay above these levels, medical attention is needed.
15
Q
What is the usefulness of post-exercise blood pressure (BP)?
A
It indicates BP response during exercise and the rate at which post-exercise BP returns to pre-exercise levels could be a marker of improvements.
16
Q
How can post-exercise BP vary?
A
Post-exercise BP can return to or below pre-exercise values depending on overall fitness level, type, intensity, duration of physical activity, and whether medicine is taken.
17
Q
What effect does acute structured and unstructured physical activity have on blood pressure?
A
It can lead to hypotension, which is beneficial for managing elevated and stage one hypertension.
18
Q
What does BMI stand for?
A
Body Mass Index.
19
Q
What does BMI measure?
A
A person’s body mass (weight) in relation to their height and sex.
20
Q
What does an extremely low BMI indicate?
A
It may indicate excessive dieting, effects of lifestyle, or disease.
21
Q
What does a high BMI signify?
A
It indicates accumulation of body fat, especially if body mass increased after adulthood.
22
Q
What are other reasons for a high BMI?
A
High muscle or subcutaneous fat and a heavy bone structure.
23
Q
What is the significance of skinfold measurements?
A
They measure the thickness of a double fold of skin and underlying fat, indicating body composition changes.
24
Q
Why is waist circumference (WC) important?
A
It helps assess visceral or central adiposity and its relationship with health problems.
25
What characterizes male-type fat distribution?
Concentration of fat over the trunk and abdomen, associated with increased risk of metabolic disorders, high BP, and heart attacks.
26
What does a person's aerobic fitness depend on?
Their peak ability to deliver oxygen to working muscles and the muscles' ability to use the supplied oxygen.
27
What happens to oxygen consumption during physical activity?
It increases to meet the growing energy demand of the muscles.
28
What occurs when the aerobic system reaches its limit?
The body can no longer increase oxygen intake, leading to anaerobic processes that produce lactic acid and other byproducts.
29
What is VO2 max?
The plateau corresponding to a person's maximal oxygen intake during exercise that uses a large fraction of body muscles.
30
How is max VO2 related to body mass?
It is used to make comparisons between people; overfat individuals may have lower VO2 max values relative to body mass.
31
How can reducing body fat impact VO2 max?
Reducing body fat stores by more than 5kg can improve VO2 max scores without increasing the max volume of O2 transported.
less body fat = more efficient during physical activity= less energy needed= better performance
VO2 max expressed as ml/kg/min
- if weight is less, the numerator increases meaning higher VO2 max although volume is the same
32
Why do muscular individuals tend to have higher VO2 max scores?
Higher muscle mass requires more oxygen for energy production, thereby increasing VO2 max.
33
What is indirect calorimetry in aerobic fitness testing?
It involves running or cycling for 8-20 minutes with a workload sequence that progressively increases every 1-2 minutes.
34
What is the YMCA Cycle Ergometer Protocol?
A test using a stationary bike where the workload is gradually increased and heart rate is monitored to estimate VO₂max.
35
What is the Ebbeling Single Stage Treadmill Protocol?
A submaximal test where an individual walks on a treadmill at a steady pace and incline to estimate VO₂max.
36
What is the Leger 20 Meter Shuttle Run?
Also known as the 'Beep Test,' it involves running back and forth between markers set 20 meters apart, estimating VO₂max based on performance.
37
What is the One Mile Rockport Walking Field-Test?
A test where an individual walks one mile as fast as possible, with heart rate monitored to estimate VO₂max based on time, heart rate, and body weight.
38
What is a key assumption of aerobic fitness testing?
There is a linear relationship between heart rate and VO₂ within a certain intensity range (60%-85% of max heart rate).
39
What does the maximal heart rate consistency assumption state?
It assumes that individuals of the same age have a similar maximal heart rate, calculated as 220 minus age.
40
What is the significance of movement efficiency in aerobic fitness testing?
It assumes that all individuals have similar efficiency in movements like walking, cycling, and running.
41
What does the speed and VO₂ relationship assumption indicate?
It assumes a linear relationship between running speed and VO₂; as running speed increases, oxygen consumption also increases.
42
How does training frequency relate to VO₂max?
It assumes that the frequency of vigorous to maximal intensity training per week is linearly related to VO₂max.
43
How is VO₂max related to BMI and age?
It is assumed to be inversely related to body mass index (BMI) and age; higher BMI and older age are associated with lower VO₂max.
44
What is the heart rate ratio assumption?
It assumes that VO₂max is related to the ratio of maximum heart rate to resting heart rate, with a higher ratio indicating better cardiovascular fitness.
45
What are the components of musculoskeletal fitness?
Good muscle function requires power, strength, and muscular endurance.
46
How is power tested in musculoskeletal fitness?
Using vertical jump tests to measure the maximum rate of force developed in a single contraction.
47
What is the purpose of the hand grip dynamometer in strength testing?
It measures the maximum force exerted by the forearm muscles against a stiff spring.
48
What is muscular endurance?
The ability to maintain or develop force repeatedly, evaluated through static and dynamic components.
49
What tests are used to evaluate static flexibility?
The sit and reach test and Apley scratch test.
50
What are the categories for classifying clients' physical activity levels?
Sedentary, physically active non-exerciser, exerciser who is otherwise sedentary, and exerciser who is also very physically active.
51
What is unstructured physical activity?
Everyday activities lasting 10-90 minutes at light to moderate intensity.
52
What is structured physical activity?
Planned activity 4-5 times a week, lasting 5-30 minutes per session, at moderate to vigorous intensity.
53
What are the basic recommendations for physical activity?
5-90 minutes of light to moderate intensity most days, resistance training at least 2 times a week, and regular mobility exercises.
54
What is the overload principle in training?
It involves using duration, intensity, and frequency to carefully overload muscles for fitness changes.
55
What does the specificity principle state?
Training effects depend on the individual's goals; exercises improve performance primarily in that specific activity.
56
What is the reversibility principle?
Training responses can be reversed by a few weeks of inactivity; maintenance is necessary to retain fitness gains.
57
What does the individuality principle emphasize?
Each person reacts differently to exercise regimens based on their initial fitness level and body composition.
58
Why is variety important in training?
Participating in a variety of activities and intensities engages muscle mass more fully and prevents under or over-dosing.
59
What is central adaptation?
Improvements in the heart’s ability to pump blood effectively.
60
What is the misconception about VO2 max?
It was previously believed that programs with higher levels of VO2 max were essential; however, moderate physical activity can provide substantial health benefits.
61
What does heart strengthening refer to?
A stronger heart contracts with more force, thus ejecting more blood.
62
What is enhanced oxygen use?
At the cellular level, it refers to how efficiently the muscles can use the oxygen delivered by the blood.
63
What is peripheral adaptation?
The ability of muscles and tissues to extract and use oxygen from blood more efficiently.
64
What is effective oxygen extraction?
Training can enhance the ability of muscles to get more oxygen from the blood, even if the heart doesn’t pump more blood.
65
How does training affect blood distribution?
Training can increase the number of capillaries in muscle, thus improving oxygen delivery and extraction.
66
What effect does exercise have on aerobic enzymes?
Exercise increases the activity of aerobic enzymes, enhancing muscles’ ability to use oxygen.
67
What is the recommended frequency for cardiorespiratory training?
3-5 days/week at an intensity of 50-85% of a person's max VO2.
68
What is the recommended heart rate intensity for cardiorespiratory training?
60-90% age-predicted heart rate.
69
What is the recommended METs for aerobic training?
3-10 METs or 450-1500 MET minutes per week.
70
What is the importance of lower intensities in training?
Lower intensities are appropriate for the elderly and unfit to reduce the risk of injuries.
71
What are key risk factors for major preventable conditions?
Physical inactivity, unhealthy diets, unhealthy lifestyle habits such as smoking and excessive alcohol consumption.
72
What are the determinants of health?
Social and economic environment, health services, physical and build environments, cultural attitudes, individual capacity and coping skills, personal health practices.
73
What is the definition of physical activity?
All leisure and non-leisure body movement produced by skeletal muscles, resulting in a substantial increase in resting energy expenditure.
74
What is exercise?
A form of leisure time physical activity that is planned to improve fitness.
75
What is health-related fitness?
Components of fitness that exhibit a relationship with health status.
76
What are the benefits of physical activity?
Reduces risk of coronary heart disease, obesity, non-insulin dependent diabetes, osteoporosis, colon cancer, hypertension, stroke, and cognitive dysfunction.
77
What is the Canadian physical activity profile for adults?
Adults in Canada are sedentary for 9.6 hours/day (without sleep time).
78
What is the PALM approach?
A client-centered approach that emphasizes reducing sedentary time and accumulating physical activity participation.
79
What are the stages of commitment to physical activity?
Precontemplator, Contemplator, Preparation, Action, Maintenance, and Relapse.
80
What are the three main reasons people take up physical activity?
Health benefit, enjoyment/pleasure, and self-image.
81
What is an important part of the PALM?
Consider that people have different motivations for becoming physically active and ensure a realistic match between clients and their physical activity choices.
82
Why is setting goals important in behavior change?
Setting goals is the first step to change behavior.
83
What does SMARTER stand for?
Specific, Measurable, Attainable, Relevant, Time-based, Enjoyable, Reviewed.
84
What must specific goals tell clients?
Specific goals must tell clients what is expected, why it is important, and what will happen.
85
What should a specific goal usually answer?
The 5W: who, what, where, which (requirements and constraints), why.
86
Who must goals be set/accepted by?
Goals must be set/accepted by the individual.
87
What does 'Reviewed' mean in goal setting?
It means that the goal is checked on, maintained, and assessed if it still stands.
88
What is the Transtheoretical Model (TTM)?
It is an effective approach to lifestyle behavior change that outlines stages and strategies people progress through to change behavior.
89
What is important during the earlier stages of behavior change?
Qualified fitness or exercise professionals must carry out the change.
90
What happens if stages are skipped in behavior change?
Skipping stages sabotages an individual’s ability to change behavior and tends to lead to relapse.
91
What is the FANTASTIC lifestyle checklist?
It includes factors like family, career, sleep, etc., to assess lifestyle.
92
What should clients avoid before an appraisal?
Clients should not eat/drink caffeinated beverages 2 hours before or alcohol 12 hours before the appraisal.
93
What is the purpose of the PAR-Q plus?
It is used to determine if a client needs to consult a doctor before becoming more physically active.
94
What should be done if a client answers 'yes' to any PAR-Q questions?
They must use ePARmed-X for further assessment.
95
What does resting blood pressure (BP) reflect?
It reflects the efficiency with which blood flows through the cardiovascular system.
96
What is the significance of systolic and diastolic pressure?
Systolic is the highest pressure during heart contraction, and diastolic is the lowest pressure just before contraction.
97
What should be done if a client gets dizzy or faints during exercise?
They should lay down immediately with legs elevated until BP returns to normal.
98
What is hydrostatic weighing used for?
It is used to determine body density and % body fat.
99
What are common errors in hydrostatic weighing?
Errors include failure to liberate air trapped in clothing or hair and inaccurate estimations of residual volume.
100
How should waist circumference be measured?
Use an anthropometric tape, ensuring the tape is placed on the iliac crest and is not indenting the body.
101
What is the proper technique for skinfold measurement?
Pull skin below the landmark, grasp it, and place calipers at right angles to the body surface.
102
How to position the caliper for measurements?
Place the top of the caliper 1 cm below the landmark.
103
How to record readings with Harpenden and slim guide plastic calipers?
Record the reading to the nearest 0.2mm with Harpenden calipers and nearest 0.5mm with slim guide plastic calipers.
104
How to measure the tricep skinfold?
Client brings forearm to 100° position with palms up. Place measuring tape between the tip of the acromion process and the tip of the olecranon process, find the midpoint, and mark 1cm below. Arm is then extended down and clip vertically at the landmark along the midline of the back of the arm.
105
How to measure the bicep skinfold?
Same point as tricep but at the front, measured with the arm down and palms facing forward. Calipers are placed 1cm below the point where the skinfold was raised.
106
How to measure the subscapular skinfold?
Raise the skinfold 1cm below the inferior angle of the scapula, running downward at an angle of about 45° to the spine. Place the caliper 1cm laterally from the point where the skinfold is raised.
107
How to measure the iliac crest skinfold?
Client stands with arm touching shoulder laterally. If unable to place hand on shoulder, it can be raised horizontally. Raise the skinfold 3cm above the crest of the ilium midline, and another slightly downward diagonal. Place calipers 1cm anteriorly from the point.
108
How to measure the medial calf skinfold?
Client places feet at 100°. Raise the skinfold on the right calf at maximum circumference, running vertically along the midline. Place calipers 1cm distally.
109
What does a higher MBI, WC, and SO5S indicate?
A greater health risk.
110
How can improvements in body composition affect health?
Can reduce the risk of developing conditions such as hypertension, type 2 diabetes, cancer, abnormal blood lipids, CVD, and stroke.
111
What are some benefits of improving body composition?
Decreased stress on bones and joints, decreased chance of injury and disability, increased participation in physical activity, and improved psychological well-being.
112
What do Canadian PA guidelines recommend for exercise?
Accumulating at least 150 minutes and ideally more of moderate-vigorous intensity exercise per week.
113
What is recommended for overweight individuals regarding physical activity?
Working toward 300 minutes/week at moderate-vigorous intensity or aiming to expend 1500-1800 kcals/week is considered best for maximum benefits.
114
What is a common issue with chronic dieters?
They tend to restrict their diet significantly, focusing more on rate and amount than actual changes.
115
What happens to body weight after drastic decreases in chronic dieters?
Typically, it is regained quickly, often with a loss of muscle mass, and if inactive during the diet, the weight regained is mostly fat.
116
What is the role of the cardiorespiratory system?
To maintain the constancy of the body's chemical and thermal environment by carrying O2 and nutrients to working muscles and removing CO2 and heat.
117
How much can O2 demand and production of metabolic waste products increase?
As much as 20 times.
118
What happens to blood flow and oxygen extraction during increased O2 demand?
Blood flow to working muscles increases 10-15 times, and a large portion of available O2 is extracted from the blood.
119
What occurs if the increased flow and oxygen extraction do not meet demand?
The body starts breaking down ATP and creatine phosphate (CP) without oxygen, leading to anaerobic mechanisms such as glycolysis and lactate production.
120
What effect does lactate accumulation have during anaerobic activity?
It causes the person to over-breathe and become breathless, usually until they can’t talk, as the body tries to get rid of excess carbon dioxide.
121
What is a consequence of lactate accumulation in muscles?
It provides a method of rebuilding local energy reserves (ATP and CP) but quickly causes localized pain and weakness due to enzyme inhibition.
122
What controls blood flow to muscles?
Blood flow to muscles is controlled by the sympathetic nervous system, catecholamines, and waste product build-up in muscles.
123
How do waste products affect blood supply to muscles?
Waste products cause arteries to expand, increasing blood supply to muscles.
124
What happens to cardiac output during exercise?
The heart increases cardiac output to meet muscle demands and redirects blood from kidneys, skin, and inactive muscles.
125
What is the impact of hot environments on blood flow during exercise?
In hot environments, blood flow competition between muscles and skin can lead to heat stress during prolonged exercise.
126
What determines cardiac output?
Cardiac output is determined by heart rate and stroke volume (blood expelled per heartbeat).
127
How does heart rate change during exercise?
During exercise, heart rate increases from 60-80 bpm at rest to approximately 220 minus age.
128
What is the change in stroke volume during exercise?
Stroke volume rises from 80 ml/beat at rest to 110-150 ml/beat during exercise.
129
What is the change in cardiac output from rest to exercise?
Cardiac output increases from 5 L/min at rest to 20-30 L/min during exercise.
130
What does heart rate during exercise or recovery indicate?
Heart rate during exercise or recovery indicates fitness level—the lower the heart rate, the higher the fitness.
131
How does aerobic power differ between genders?
Aerobic power is about 10% lower in females than in males.
132
How does aerobic fitness change with age?
Aerobic fitness decreases by around 10% per decade between ages 20-69 for both sexes.
133
What type of activity is required to improve aerobic fitness?
High-intensity activity is required to improve aerobic fitness.
134
What health benefits does light-to-moderate intensity activity offer?
Light-to-moderate intensity activity offers health benefits for less active individuals.
135
What prevents the gradual loss of aerobic fitness with age?
Regular vigorous activity prevents the gradual loss of aerobic fitness with age.
136
What is indirect calorimetry used for?
Indirect calorimetry measures VO2 max using gas analyzers and volume measurement apparatus during treadmill or cycle ergometer tests.
137
What is a drawback of indirect calorimetry?
This method is precise but costly and typically used in research, hospitals, for elite athletes, or specific occupations.
138
What are the methods for estimating VO2 max?
Estimations use non-exercise models, submaximal tests, and field tests.
139
What is required for accurate VO2 max estimation?
Accurate VO2 max estimation requires consistent testing protocols.
140
What is the relationship between heart rate and VO2?
Heart rate and VO2 are linearly related between 60%-85% of the maximum heart rate (220-age).
141
What stabilizes during the heart rate range of 60%-85%?
Stroke volume and arterial-venous O2 difference stabilize in this range.
142
What does stroke volume indicate?
Stroke volume tells us how much blood the heart is pumping.
143
What does arterial-venous O2 difference indicate?
Arterial-venous O2 difference tells us how effectively muscles are extracting and using oxygen.
144
What is the formula for estimating VO2max using Ainsworth et al. model?
Estimated VO2max (mL/kg/min) = 65 + 1.8(frequency) - 10(sex, M = 0, F = 1) - 0.3(age) - 0.6(BMI)
145
How is VO2max converted to METs?
Estimated Max METs = VO2max ÷ 3.5
146
What is the purpose of the YMCA Cycle Ergometer Test?
The YMCA Cycle Ergometer Test is a submaximal exercise test used to estimate VO2max for individuals aged 15-69 years.
147
What is the first step in the YMCA Cycle Ergometer Test protocol?
Estimate HRmax by calculating the participant's age-predicted HRmax using the formula: HRmax = 220 - Age.
148
What is the termination criterion for the YMCA Cycle Ergometer Test?
The test is concluded when the participant’s steady-state heart rate is within 10 beats of 85% of their age-predicted HRmax.
149
What is the Rockport One-Mile Walking Test used for?
The Rockport Walking Test is a sub-maximal field test used to estimate VO2max for males and females aged 20 to 69 years.
150
What is the formula for estimating VO2max from the Rockport Walking Test?
Estimated VO2max = 132.853−(0.0769×body mass in lbs)−(0.3877×age)+(6.315×sex)−(3.2649×time to complete 1 mile in min)−(0.1565×post-exercise HR)
151
What is the Leger 20-Meter Aerobic Shuttle Run also known as?
The Leger 20-meter Aerobic Shuttle Run is also known as the Beep Test.
152
What is the procedure for the Leger Shuttle Run?
Participants run back and forth over a 20-meter distance in time with beeps, gradually increasing pace.
153
What is the formula for estimating VO2max for adults in the Leger Shuttle Run?
Estimated VO2max=31.025+(3.238×Max shuttle run speed (km/h))−58.464+(0.1536×Max shuttle run speed (km/h)×18)
154
How is the Aerobic Fitness Score calculated?
31.025 + (3.238 × Max shuttle run speed (km/h)) − 3.248 × Age + (0.1536 × Max shuttle run speed (km/h) × Age)
155
How can Max METs be derived from VO2max?
Max METs = VO2max / 3.5
## Footnote
For a VO2max of 52 mL·kg⁻¹·min⁻¹, Max METs = 14.9.
156
What is the focus of the PALM Assessment?
Six musculoskeletal fitness appraisal measures.
157
What are the health benefits of musculoskeletal fitness?
Enhanced functional ability, reduced injuries/disabilities, healthy aging, and improved quality of life.
158
What components are included in Health Benefit Ratings?
Grip strength, vertical jump, push-up, partial curl-up, back extensor endurance, sit and reach.
159
What does grip strength indicate?
Indicator of muscular strength.
160
What equipment is used for measuring grip strength?
Handgrip dynamometer.
161
What does the vertical jump test measure?
Indicator of muscular power.
162
What does the push-up test assess?
Muscular endurance.
163
What does the sit and reach test measure?
Flexibility/mobility.
164
What are the components of muscle function?
Power, strength, endurance, flexibility/mobility.
165
What are the basic principles of training?
Overload, specificity, reversibility, individuality.
166
At what age does strength decline begin?
Age 45-50.
167
What is a key indicator of overall muscular strength?
Grip strength.
168
What does the sit and reach test predict?
Musculoskeletal health in women.
169
Who decides on the inclusion of health-related musculoskeletal appraisal measures?
Qualified fitness or exercise professionals.
170
What should individuals with osteoporosis avoid?
Certain tests such as push-ups and sit and reach.
171
What is the procedure for grip strength testing?
Adjust grip, outstretched arm, maximum squeeze, measure both hands.
172
What does the forearm plank hold measure?
Core strength and endurance.
173
What is the composite scoring's purpose?
Stronger predictor of health status than individual results.
174
What is associated with higher health benefit ratings?
Increased health benefits and reduced health risks.
175
What is the most frequent cause of inactivity in adults?
Back pain.
176
What are the key tests for back fitness?
Sit and reach, abdominal muscular endurance, back extensor endurance test.
177
What does waist circumference indicate?
Indicator of back fitness.
178
What is the composite back fitness score?
Stronger predictor of back health than individual measures.
179
What is the procedure for scoring and interpretation?
Record measurements, obtain weighted scores, determine composite score.
180
What is the risk-benefit paradox of exercise?
Vigorous exercise can increase short-term risks (e.g., myocardial infarction, sudden cardiac death) but reduces long-term risks for premature mortality and chronic conditions.
181
What are the benefits of routine exercise?
Routine exercise reduces long-term risk for over 25 chronic conditions; active individuals show significant risk reductions (50% or more).
182
What is the dose-response relationship in exercise?
Greatest benefits are seen when inactive individuals become active; benefits may diminish at extreme exercise levels (e.g., ultra-endurance events).
183
What are the risks of prolonged strenuous exercise?
Includes sudden cardiac death, arrhythmias, and myocardial remodeling.
184
What is the criticism of current exercise guidelines?
Current guidelines are criticized for not addressing diverse needs; strong evidence supports individualized exercise prescriptions.
185
What historical context supports the health benefits of physical activity?
Health benefits of physical activity have been documented since Hippocrates.
186
What does modern evidence say about habitual physical activity?
Habitual physical activity reduces premature mortality and is effective for primary and secondary prevention of chronic conditions.
187
What do studies show about former athletes?
Studies show reduced mortality rates and prevalence of chronic diseases among former athletes.
188
What risk reductions are associated with routine physical activity?
Active adults have a 20-35% reduced risk of premature mortality and chronic conditions; greater reductions (up to 50%) are observed with objective fitness measures.
189
What is the link between physical inactivity and chronic conditions?
Physical inactivity is linked to at least 25 chronic conditions; WHO estimates it as the fourth leading risk factor for global mortality.
190
What public health strategies are emphasized for physical activity?
Emphasis on reducing barriers to physical activity participation (e.g., PAR-Q+).
191
What is the clear relationship between physical activity and health?
There is a clear relationship between physical activity and reduced risk of chronic disease and premature mortality.
192
When are the greatest benefits of physical activity observed?
Greatest benefits are seen when inactive individuals become active; diminishing returns occur at higher activity volumes.
193
What challenges do individuals face regarding physical activity guidelines?
150 minutes of moderate-intensity activity weekly can seem unachievable; evidence suggests benefits at lower volumes and intensities.
194
Why are individualized exercise prescriptions important?
Individualized prescriptions are important for adherence and effectiveness; generic guidelines are criticized for not addressing diverse needs.
195
What factors should be considered in health status evaluation?
Health status evaluation should consider genetics, biochemical/physiological conditions, functional well-being, psychological well-being, and health potential.
196
What is the importance of quality of life in relation to physical activity?
Quality of life and functional well-being are important beyond life expectancy.
197
What does WHO's HALE scale estimate?
The HALE scale estimates years of healthy living by accounting for anticipated years of ill health.
198
What is the healthy lifespan approach?
The healthy lifespan approach emphasizes remaining healthy across the lifespan and focusing on quality of life.
199
How does physical activity impact longevity?
Physical activity can prolong life, increase quality of life, and delay onset of chronic disease and disability.
200
What is the concept of multiple dose-response relationships?
The relationship between physical activity and health varies depending on the endpoint (e.g., blood pressure control, glucose homeostasis, functional status).
201
What do research studies show about dose-response relationships?
Studies show distinct, graded dose-response relationships for various clinical endpoints, chronic conditions, and premature mortality.
202
What is the significance of musculoskeletal fitness?
Enhancing musculoskeletal fitness improves functional status, especially in the elderly and those with chronic conditions.
203
What health benefits are linked to musculoskeletal fitness?
Musculoskeletal fitness is linked to better glucose homeostasis, bone health, mobility, psychological well-being, and overall quality of life.
204
What does a lack of musculoskeletal fitness predict?
Lack of musculoskeletal fitness predicts weight gain, poor quality of life, premature mortality, and chronic conditions.
205
What predictive value do changes in physical fitness have?
Changes in activity levels and fitness over time predict premature mortality and chronic disease risk.
206
What did the study by Blair et al. find?
The study found a 44% reduction in premature mortality risk for previously inactive individuals who became fit over five years.
207
What is the historical context of exercise-related sudden cardiac death?
The death of Pheidippides in 490 BC is an early example of exercise-related sudden cardiac death (SCD).
208
What is the incidence of sudden cardiac death in athletes?
SCD in athletes is rare but significant; exercise increases short-term risk for myocardial infarction and SCD but reduces long-term risk.
209
What are the statistics on myocardial infarctions related to vigorous exercise?
4-10% of myocardial infarctions occur within an hour of vigorous exercise; 6-17% of SCD cases in men are linked to acute exertion.
210
What are the risks associated with vigorous physical activity?
Higher risk for adverse events in unfit, elderly, or chronically ill individuals; habitual physical activity reduces this risk significantly.
211
What is the definition of vigorous exercise?
Vigorous exercise is defined as an absolute work rate of 6 METs or more; relative intensity is a better risk indicator.
212
What is the optimal amount of physical activity for health benefits?
There is an optimal amount of physical activity for health benefits; excessive exercise can increase risks.
213
What risks do elite athletes face?
Ultra-endurance athletes may face increased risks for arrhythmias, pathological remodeling, and cardiovascular disease.
214
What do research findings suggest about prolonged strenuous exercise?
Studies show potential cardiovascular damage from prolonged strenuous exercise, with risks increasing with higher exercise volumes and insufficient recovery.
215
What is the conclusion regarding the risk-benefit paradox of exercise?
Exercise increases short-term risk for adverse events but reduces long-term risk for premature mortality and chronic conditions.
216
What is the significance of the dose-response relationship in exercise?
More active individuals have a lower risk for premature mortality and chronic disease; small increases in activity can lead to significant health benefits.
217
What critique is made about exercise guidelines?
Less exercise than currently recommended can lead to health improvements; the 'more exercise is better' axiom may not apply, especially for ultra-endurance athletes.
