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exercise testing, prescription, and assessment > midterm review > Flashcards

midterm review Flashcards

1
Q

cardiorespiratory endurance

A

the heart, lungs, and vessels ability to deliver oxygen and the muscles ability to use oxygen to create app

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2
Q

muscular endurance

A

reps w/o fatigue

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3
Q

body composition

A

fat to tissue ratio

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4
Q

muscular strength

A

max force produced in 1 rep

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5
Q

flexibility

A

ability to move joint through a full ROM

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6
Q

Very Light/ Low MET

A

< 3 METs, darts

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7
Q

Moderate METs

A

3.0-5.9, table tennis

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8
Q

Vigorous METs

A

> 6.0 METs, full basketball game

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9
Q

VO2 equivalent for 1 MET

A

3.5 ml/kg/min

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10
Q

physical activity

A

any bodily movement attained by contracting muscles

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11
Q

exercise

A

type of PA, planned & structure

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12
Q

1995 ACSM Recs

A

all adults should participate in moderate aerobic exercise for 30 mins for most days of the week, preferably all

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13
Q

2007 ACSM Recs

A

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

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14
Q

dose-response relationship

A

the more one participates in PA, the lower the risk of CVD
x-axis: frequency of PA
y-axis: relative risk

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15
Q

% of individuals that meet current PA recommendations

A

aerobic: 51.6%
muscular strength: 29.3%
both: 20.6%

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16
Q

% of individuals that are inactive

A

31.1%

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17
Q

sedentary behavior

A

sitting down for more than 50% of your day

18
Q

fick equation

A

VO2 = Q (a - VO2 difference)

19
Q

increased VO2 max - central adaptations

A

increase stroke volume (more blood = more oxygen)
increase capillary density (more O2 delivery = more ATP production)

20
Q

increased VO2 max - peripheral adaptations

A

mitochondria - more made in the muscle fiber causing more ATP production
increase in Type I fibers

21
Q

benefits of cardio fitness

A

reducing resting BP
reducing total body fat, reducing visceral fat
reduced insulin needs, improved glucose tolerance
reduced inflammation

22
Q

benefits of muscular fitness

A

lowers risk of all-cause mortality
lowers risk of developing physical function limitations

23
Q

MSI

A

musculoskeletal injury - associated with intensity, musculoskeletal anomalies, nature of activity, preexisting conditions

24
Q

SCD

A

sudden cardiac death - associated w/ vigorous intensity

25
Q

AMI

A

acute myocardial infarction - associated w/ vigorous intensity

26
Q

the onset study

A

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

27
Q

signs & symptoms of CVD

A

pain: favoring ischemia & non-favoring ischemia
dyspnea
syncope
orthopnea or PND
palpitations/tachycardia
known heart murmur
unusual fatugue
ankle edema
intermittent claudication

28
Q

hypertrophic cardiomyopathy

A

when the left ventricle of the heart is too thick causing blood not to be able to flow correctly

29
Q

3 step process of ACSM pre participation screening

A
  1. PA participation - rule of 3’s
  2. Signs & Symptoms
  3. Medical Clearance
30
Q

CVD Risk Factors

A

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

31
Q

systolic pressure

A

the pressure generated when the heart contracts

32
Q

diastolic pressure

A

the pressure of the arteries when the heart is at rest

33
Q

blood pressure procedure

A
  1. patient should be seated, back against chair, feet flat, ask if they have smoked or had an caffeine in the past 30 mins
  2. wrap cuff firmly around arm, should encircle 80% of the arm
  3. place stethoscope on antecubital space of the arm, with ears of stethoscope pointed down in order to hear
  4. pump up to 200 mmHg, inferred their systolic pressure is less than 200 mmHg
  5. release the pump by 2-5 mmHg
  6. listen for the first and second thump (kortokoff idk how to spell it) phase 1 - second thump is your systolic pressure
  7. listen for when thumps stop - phase 5 - diastolic pressure
  8. take BP twice
  9. won’t hear anything when cuff goes on and when the cuff is puffed up to 200 mmHg
34
Q

blood pressure classification

A

normal: < 120/80
prehypertensive : 120-139/80-89
stage 1 hypertension: 140-159/90-99
stage 2 hypertension: > 160/100

35
Q

metabolic syndrome

A

when 3 or more risk factors are present causing a higher risk for CVD than if 1 was present

36
Q

body compartments of body composition

A

fat and fat-free mass

37
Q

calculate BMI

A

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

38
Q

BMI classifications

A

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

39
Q

gender specific %BF

A

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%

40
Q

Anatomical Sites & Procedures for Circumference Measurements

A

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

41
Q

Anatomical Sites & Procedures for Skinfold Measurements

A

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

exercise testing, prescription, and assessment (1 decks)

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