midterm review Flashcards
cardiorespiratory endurance
the heart, lungs, and vessels ability to deliver oxygen and the muscles ability to use oxygen to create app
muscular endurance
reps w/o fatigue
body composition
fat to tissue ratio
muscular strength
max force produced in 1 rep
flexibility
ability to move joint through a full ROM
Very Light/ Low MET
< 3 METs, darts
Moderate METs
3.0-5.9, table tennis
Vigorous METs
> 6.0 METs, full basketball game
VO2 equivalent for 1 MET
3.5 ml/kg/min
physical activity
any bodily movement attained by contracting muscles
exercise
type of PA, planned & structure
1995 ACSM Recs
all adults should participate in moderate aerobic exercise for 30 mins for most days of the week, preferably all
2007 ACSM Recs
all adults aged 18-65 should participate in moderate exercise for 30 mins, 5x a week or participate in vigorous exercise for 20 mins, 3x a week, and participate in muscular strength 2x a week
dose-response relationship
the more one participates in PA, the lower the risk of CVD
x-axis: frequency of PA
y-axis: relative risk
% of individuals that meet current PA recommendations
aerobic: 51.6%
muscular strength: 29.3%
both: 20.6%
% of individuals that are inactive
31.1%
sedentary behavior
sitting down for more than 50% of your day
fick equation
VO2 = Q (a - VO2 difference)
increased VO2 max - central adaptations
increase stroke volume (more blood = more oxygen)
increase capillary density (more O2 delivery = more ATP production)
increased VO2 max - peripheral adaptations
mitochondria - more made in the muscle fiber causing more ATP production
increase in Type I fibers
benefits of cardio fitness
reducing resting BP
reducing total body fat, reducing visceral fat
reduced insulin needs, improved glucose tolerance
reduced inflammation
benefits of muscular fitness
lowers risk of all-cause mortality
lowers risk of developing physical function limitations
MSI
musculoskeletal injury - associated with intensity, musculoskeletal anomalies, nature of activity, preexisting conditions
SCD
sudden cardiac death - associated w/ vigorous intensity
AMI
acute myocardial infarction - associated w/ vigorous intensity
the onset study
the more one participates in vigorous exercise, the lower the relative risk of AMI
x-axis: habitual frequency of vigorous exercise
y-axis: relative risk
signs & symptoms of CVD
pain: favoring ischemia & non-favoring ischemia
dyspnea
syncope
orthopnea or PND
palpitations/tachycardia
known heart murmur
unusual fatugue
ankle edema
intermittent claudication
hypertrophic cardiomyopathy
when the left ventricle of the heart is too thick causing blood not to be able to flow correctly
3 step process of ACSM pre participation screening
- PA participation - rule of 3’s
- Signs & Symptoms
- Medical Clearance
CVD Risk Factors
Age: men > 45, women > 55
Family History (death): men < 55, women < 65
Cigarette Smoking: quit in the past 6 months, in an environment with a lot of smoke
Physical Inactivity: Rule of 3’s
Obesity: BMI > 30kg/m^2, waist girth: men > 102cm, women > 88cm
Hypertension: systolic > 140mmHg, diastolic > 90mmHg, or on medication
Dyslipidemia: LDL > 130 mg/dL, HDL < 40 mg/dL, total > 200 mg/dL, or on medication
Diabetes: fasting plasma glucose > 126 mg/dL
Good :) : HDL > 60 mg/dL
systolic pressure
the pressure generated when the heart contracts
diastolic pressure
the pressure of the arteries when the heart is at rest
blood pressure procedure
- patient should be seated, back against chair, feet flat, ask if they have smoked or had an caffeine in the past 30 mins
- wrap cuff firmly around arm, should encircle 80% of the arm
- place stethoscope on antecubital space of the arm, with ears of stethoscope pointed down in order to hear
- pump up to 200 mmHg, inferred their systolic pressure is less than 200 mmHg
- release the pump by 2-5 mmHg
- listen for the first and second thump (kortokoff idk how to spell it) phase 1 - second thump is your systolic pressure
- listen for when thumps stop - phase 5 - diastolic pressure
- take BP twice
- won’t hear anything when cuff goes on and when the cuff is puffed up to 200 mmHg
blood pressure classification
normal: < 120/80
prehypertensive : 120-139/80-89
stage 1 hypertension: 140-159/90-99
stage 2 hypertension: > 160/100
metabolic syndrome
when 3 or more risk factors are present causing a higher risk for CVD than if 1 was present
body compartments of body composition
fat and fat-free mass
calculate BMI
weight: convert lbs to kg: 1lbs/2.2kg
height: convert ft & in to m^2 = 1ft x 12in + excess in x 2.54cm/100 cm then square result
weight/height = kg/m^2
BMI classifications
underweight: <18.9
normal: 18.9 - 24.9
overweight: 25.0 - 29.9
obese, class I: 30.0 - 34.9
obese, class II: 35.0 - 39.9
obese, class III: > 40.0
gender specific %BF
women: 20-39: 21% to 32%, 40-59: 23% to 33%, 60-79: 24% to 35%
men: 20-39: 8% to 19%, 40-59: 11% to 21%, 60-79: 13% to 24%
Anatomical Sites & Procedures for Circumference Measurements
Waist: horizontal measurement taken at the narrowest part of the torso
Hips/Buttocks: horizontal measurement taken at the maximal circumference of the buttocks
Abdomen: horizontal measurement taken at the height of the iliac crest
Anatomical Sites & Procedures for Skinfold Measurements
Abdominal: vertical fold, 2cm to the right side of the umbilicus
Triceps: vertical fold, posterior midline of upper arm, halfway through the acromion and olecranon process, arm held freely to side
Chest/Pectoral: diagonal fold, 1/2 the distance btwn anterior axillary + nipple (men), 1/3 the distance for women
Midaxillary: vertical fold, on the midaxillary @ the line of the xiphoid process of the sternum
Subscapular: diagonal fold (at a 45 degree angle), 1-2cm below the inferior angle of the scapula
Suprailiac: diagonal fold, in line w/ the natural angle of the iliac crest taken in the anterior axillary immediately superior to the iliac crest
Thigh: vertical fold, on the anterior midline of the thigh, midway btwn the proximal border of the patella and the inguinal crease
