Metabolic Equations related to CRFitness

Question 1

Relative oxygen consumption

Answer 1

mL* kg* min - volume of oxygen consumed by the body relative to body weight

Question 2

METS- definition and what 1 met equals in terms of VO2

Answer 2

energy cost of exercise - 3.5 ml * kg* minute at rest

Question 3

FITT Framework

Answer 3

F- frequency
I- intensity
T- time
T- type

Question 4

F in FITT principle

Answer 4

Frequency of moderate-intensity exercise should be 5 days/week or vigorous-intensity 3 days a week OR a combination of both done at least 3-5 days/week

Question 5

I in FITT principle

Answer 5

Intensity- combination of moderate and/or vigorous intensity exercise- Moderate intenisty: 40-60% V02R and vigorous: 60-84% V02R

Question 6

Time in FITT principle

Answer 6

Time- for health benefits, you should accrue at least 150 minutes/week of moderate intensity or 75 minutes/week of vigorous intensity or an equivalent combination

Question 7

Type in FITT Principle

Answer 7

All types of PA are recommended if they provide sufficient intensity and duration. Rhythmic and continuous exercises as well as interval training

Question 8

Progressive overload

Answer 8

to improve CRF, individual must train at a level greater than what it is accustomed to
change either F I T(time) not all three at once

Question 9

Reversibility

Answer 9

CR training is decreased or stopped, previous improvements will reverse and decrease, and the body will adjust to decreased stimuli

Question 10

Individual differences

Answer 10

Individuals will not respond to the same training stimulus due to genetic differences involving V02

Question 11

Specificity of Training

Answer 11

SAID - specific adaptations to imposed demands- dependent on type and mode of exercise

Question 12

Type A Exercise to enhance CRF

Answer 12

endurance activities that require minimal skill (walking)

Question 13

Type B activities to enhance CRF

Answer 13

Vigorous intensity endurance activities requiring minimal skill (running, jogging, elliptical)

Question 14

Type C activities to enhance CRF

Answer 14

endurance activities requiring skill to perform (cross county skiing, swimming)

Question 15

Type D activities to enhance CRF

Answer 15

recreational sports

Question 16

Heart Rate Reserve/Karvonen Method

Answer 16

Target HR= [{max Hr-resting Hr)X % intensity desired} + resting HR

Question 17

Peak Hr

Answer 17

220-age

Question 18

Peak V02 method

Answer 18

target v02= v02max X %intensity desired

Question 19

Peak METS method

Answer 19

Their V02/3.5 to get max MET level

Target METs= (% intensity desired){(V02max in METS)-1]+1

Question 20

V02 reserve- used when

Answer 20

Target V02R= [(V02 max-V02 rest) X intensity desired]+ v02 rest

used when v02 max and resting v02 are estimated or measured directly

Question 21

Talk Test Method

Answer 21

If person is able to talk but not sing, they are in moderate intensity
if person cannot talk more than a few words without stopping, they are working vigorously

Question 22

Absolute oxygen consumption

Answer 22

L*min of raw volume of oxygen consumed by the body

Question 23

BORG RPE scale values intended to improve CRF

Answer 23

11-16 corresponds to pulse

Question 24

Borg Category Ratio scale

Answer 24

5-7 moderate

8-9 vigorous

Question 25

Stopping an exercise test due to BP

Answer 25

when SBP drops more than 10 mm Hg with an increase in work rate or if SBP decreases below resting level

Question 26

Excessive rise in BP

Answer 26

SBP over 250 mm Hg and DBP: over 115 mm Hg

Question 27

Signs of poor perfusion

Answer 27

light-headedness, confusion, ataxia, pallor, cyanosis, nausea, cold and clammy skin

Question 28

Heat Stress responses to exercise

Answer 28

expect higher HR values at a given workload in heat compared to thermoneutral environment

Question 29

Cold stress impact on exercise

Answer 29

cold facilitates heat loss- long duration events in cold increase risk of hypothermia

Question 30

Altitude and impact on exercise

Answer 30

Pressure oxygen constant at all elevations, but the barometric pressure will change- this reduces our ability to get oxygen to exercising musclesf

Question 31

Acclimatization

Answer 31

physiologic changes that occur in response to changes in natural environment

Question 32

heat acclimatization results

Answer 32

- improve performance in hot climates by lowering core temp, lower skin temp, higher sweat rates, higher plasma volume, lower HR at specific workloads, lower perception of effort, improved conservation of sodium

Question 33

cold acclimatization results

Answer 33

- shivering threshold at lower mean skin temp | - stimulates erythropoiesis- RBC production and increased oxygen carrying capacity