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LESSON 8 Flashcards

1
Q

What does RPE stand for?

A

Rating of Perceived Exertion

A scale originally developed by Gunnar Borg that measures exercise intensity.

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2
Q

What is the definition of Interstitial Fluid?

A

Fluid between the cells or body parts.

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3
Q

What is the Pulmonary Circuit?

A

The circulatory vessels of the lungs; involves blood circulation from the right ventricle to the lungs and back to the left atrium.

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4
Q

What does ATP stand for?

A

Adenosine Triphosphate

A high-energy phosphate molecule essential for cellular energy.

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5
Q

What is the Lactate Threshold?

A

The point during exercise at which blood lactate begins to accumulate above resting levels.

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6
Q

What does Aerobic mean?

A

In the presence of oxygen.

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7
Q

What is Homeostasis?

A

An internal state of physiologic balance.

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8
Q

What does Morbidity refer to?

A

The disease rate; the ratio of sick to well persons in the community.

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9
Q

What is the Respiratory Compensation Threshold (RCT)?

A

A metabolic marker indicating when blood buffering capacity is exceeded and ventilation increases to remove excess CO2.

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10
Q

What is sedentary behavior?

A

Sedentary behavior refers to too much sitting.

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11
Q

What does physical inactivity signify?

A

Physical inactivity signifies too little exercise.

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12
Q

What is the ‘active couch potato’ phenomenon?

A

An individual can be considered active according to physical-activity guidelines yet still spend too much time sitting.

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13
Q

How is the target heart rate (THR) calculated using the Karvonen Method?

A

THR is calculated using the formula: THR = (HRR x intensity) + RHR, where HRR = MHR - RHR.

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14
Q

What is the Standardized Equation for calculating maximal heart rate (MHR)?

A

MHR = 220 - Age.

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15
Q

Calculate the MHR for a 35-year-old using the Standardized Equation.

A

MHR = 220 - 35 = 185 bpm.

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16
Q

What is the heart rate reserve (HRR) for a 35-year-old with a resting heart rate of 68 bpm?

A

HRR = MHR - RHR = 185 - 68 = 117 bpm.

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17
Q

What is the lower end of the THR range for vigorous-intensity exercise (60%) for a 35-year-old?

A

Lower End = (HRR x 0.60) + RHR = 138 bpm.

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18
Q

What is the upper end of the THR range for vigorous-intensity exercise (80%) for a 35-year-old?

A

Upper End = (HRR x 0.80) + RHR = 162 bpm.

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19
Q

What is the Gellish et al. Equation for calculating MHR?

A

MHR = 206.9 - (0.67 x Age).

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20
Q

Calculate the MHR for a 35-year-old using the Gellish et al. Equation.

A

MHR = 206.9 - (0.67 x 35) = 183.45 bpm.

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21
Q

What is the lower end of the THR range using the Gellish et al. Equation?

A

Lower End = 137 bpm.

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22
Q

What is the upper end of the THR range using the Gellish et al. Equation?

A

Upper End = 160 bpm.

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23
Q

What is the Tanaka, Monahan, and Seals Equation for calculating MHR?

A

MHR = 208 - (0.7 x Age).

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24
Q

Calculate the MHR for a 35-year-old using the Tanaka, Monahan, and Seals Equation.

A

MHR = 208 - (0.7 x 35) = 183.5 bpm.

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25
What is the lower end of the THR range using the Tanaka et al. Equation?
Lower End = 137 bpm.
26
What is the upper end of the THR range using the Tanaka et al. Equation?
Upper End = 160 bpm.
27
True or False: The predicted maximal heart rate values are identical across different equations.
False.
28
What conclusion can be drawn about the THR ranges across different MHR prediction equations?
The calculated THR ranges for vigorous-intensity exercise are quite similar across all three prediction equations.
29
Fill in the blank: The Standardized equation yields a slightly higher _______ compared to the Gellish and Tanaka equations.
MHR.
30
Why is it important to be aware of differences in MHR prediction methods?
Differences can be more significant for clients of different ages.
31
What are the acute cardiovascular adaptations to cardiorespiratory exercise?
Increased heart rate, stroke volume, cardiac output ## Footnote These adaptations occur during exercise to meet the increased demand for oxygen and nutrients by the body.
32
What are the chronic cardiovascular adaptations to cardiorespiratory exercise?
Heart muscle hypertrophy, larger stroke volume (at rest and submaximal exercise), redistribution of cardiac output to active muscles ## Footnote Chronic adaptations improve the efficiency of the cardiovascular system in response to regular training.
33
What are the acute muscular adaptations to cardiorespiratory exercise?
Increased blood flow, increased oxygen utilization ## Footnote These adaptations help to support the muscles during physical activity.
34
What are the chronic muscular adaptations to cardiorespiratory exercise?
Increased size and number of mitochondria, more capillaries around recruited muscle fibers, increase in number of aerobic enzymes, hypertrophy of contractile proteins ## Footnote These changes enhance the muscles' ability to perform sustained exercise and improve endurance.
35
What are the acute respiratory adaptations to cardiorespiratory exercise?
Increased tidal volume, increased breathing frequency ## Footnote These adaptations help to increase the amount of air exchanged during exercise.
36
What are the chronic respiratory adaptations to cardiorespiratory exercise?
Improved strength and fatigue resistance of respiratory muscles, increased tidal volume ## Footnote These adaptations lead to more efficient ventilation during physical activity.
37
What is the 'active couch potato' phenomenon?
'Active couch potato' refers to individuals who engage in regular exercise but spend the majority of their day sedentary.
38
List five strategies that can help someone who falls into the 'active couch potato' category to sit less and move more.
* Set a timer to get up and move once every 30 minutes. * Take regular stretch breaks. * Stand during phone calls whenever possible. * Rely less on email and electronic communication and visit coworkers face to face. * Walk for an additional 10 minutes at lunch.
39
What is the purpose of interval-based exercise compared to steady-state training?
Interval-based exercise produces different adaptations than steady-state training.
40
Create a sample cardiorespiratory workout session that includes intervals.
Warm-up (5-10 minutes): * Walking on a treadmill: 3 minutes * Dynamic stretches: 5 minutes Interval Training (20-30 minutes): Repeat 4-6 times: * High-Intensity Interval: 4 minutes * Recovery Interval: 4 minutes Cool-down (5-10 minutes): * Slow walking: 3 minutes * Static stretches: 7 minutes.
41
What are potential issues that might have occurred during a cardiorespiratory assessment if a client experiences shortness of breath and lightheadedness?
* Inadequate warm-up * Too rapid an increase in intensity * Dehydration or electrolyte imbalance * Underlying condition not fully apparent * Client anxiety * Environmental factors.
42
What should be done differently if a client experiences discomfort during a cardiorespiratory assessment?
* Implement a more thorough warm-up * Increase intensity more gradually * Monitor client signs and symptoms more closely * Educate the client on proper hydration * Consider a different assessment protocol * Document the incident thoroughly * Emphasize communication.
43
Fill in the blank: A proper warm-up before a cardiorespiratory assessment should be _______.
[thorough and progressive]
44
True or False: Client anxiety can affect physical sensations during a cardiorespiratory assessment.
True
45
What environmental factors could affect a cardiorespiratory assessment?
* Temperature * Humidity
46
What is a key component of the cool-down phase in a cardiorespiratory workout?
Static stretches focusing on major muscle groups used.
47
Current guidelines recommend physical activity performed:
B. On most days of the week ## Footnote Guidelines emphasize regular physical activity for health benefits.
48
The most difficult variable of an exercise program to represent quantitatively is:
B. Intensity ## Footnote Intensity can vary greatly among individuals and activities.
49
______ is a subjective method of measuring exercise intensity.
Rating of perceived exertion ## Footnote This method allows individuals to rate their perceived effort.
50
If a client can talk comfortably during exercise, they are in zone.
A. 1 ## Footnote This indicates a low to moderate intensity level.
51
Green exercise refers to exercise conducted:
B. In natural environments ## Footnote Engaging in physical activity outdoors can enhance well-being.
52
What is a key strategy for exercising in cold weather?
Wear several layers of clothing ## Footnote This helps regulate body temperature and manage sweat.
53
Why is it important to allow for ventilation of sweat during cold weather exercise?
To prevent excessive sweat buildup that can increase the risk of chilling ## Footnote Proper ventilation allows moisture to escape.
54
What types of materials should be chosen for cold weather exercise clothing?
Materials that provide insulation but allow heat dissipation ## Footnote Avoid cotton as it retains moisture.
55
Fill in the blank: Fluid loss occurs in the cold primarily through _______.
respiration
56
True or False: Sweat loss is more noticeable in cold weather than in heat.
False ## Footnote Sweat may evaporate quickly in the cold, making it less obvious.
57
What should be monitored to maintain hydration status during cold weather exercise?
Thirst and body weight trends ## Footnote Tracking body weight over several days can help identify fluid balance.
58
What is a significant heat loss area that should be covered when exercising in the cold?
The head
59
What should be done with layers of clothing during periods of rest or low-intensity exercise?
Start with more layers and remove them as intensity increases
60
What happens if clothing does not breathe well during cold weather exercise?
It can trap sweat and increase the risk of chilling ## Footnote Excessive sweat buildup can lead to discomfort.

ACE PFT (13 decks)

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