Module 1 Flashcards
Dose =
Volume (frequency × intensity × duration)
Response =
Health Benefits
Physical Activity Recommendations (adults)
Aerobic: at least 150 min/week moderate intensity or 75 min/week vigorous intensity
Muscle - strength exercises: at least 2 days/week
Physical Activity Recommendations (children)
Aerobic: at least 60 min/day moderate to vigorous intensity and at least 3 days/week of vigorous intensity
Muscle - Strength: at least 3 days/ week of muscle strengthening and at least 3 days/week of bone strengthening
MET =
Metabolic Equivalent
1 Met =
Energy cost at rest
Exercise Levels using METS
Light: < 3 METS
Moderate: 3-6 METS
Vigorous: >6 METS
Physical Fitness
The ability to perform, without undue fatigue during: occupational, recreational, and daily activities
Five aspects of Physical Activity
1) cardiorespiratory
2) Musculoskeletal fitness
3) Body Weight and Composition
4) Flexiblity
5) Balance
Skill related components of physical activity
1) power
2) reaction time
3) speed
Lab test
A test that assesses ability performed in a lab or clinical setting (using specific equipment)
Field Test
A test that assesses ability that can be performed away from a lab (doesn’t require specific equipment)
Midtest
A test administered one or more times during program to assess progress and modify program
Formative evaluation
Periodic reevaluation based on midtest administered
Validity
The degree to which a test measures what it is supposed to measure
Reliability
Ability of the test to yeild consistent and stable results across trials over time
Intra-subject variability
The lack of consistent performance by the person tested
Inter-rater reliability
The degree to which different raters agree; also referred to as the objectivity or inter-rater agreement
Intra-rater variability
The lack of consistent scores by a given tester
Test selection criteria (4)
1) metabolic energy system specificity
2) biomechanical movement pattern specificity
3) experience in training status
4) age and gender
Test selection considerations
1) environmental factors
2) health and safety considerations
ACSM guidelines for medical clearance
-Chart-
Preliminary health evaluation: minimal screening elements (6)
1) administer PAR-Q+
2) obtain signed informed consent
3) evaluate exercise pattern of past 3 months
4) key disease signs, symptoms and classifications
5) coronary disease risk factors
6) determination of medical clearance requirement
Disease risk classifications (3)
1) cardiovascular
2) renal
3) metabolic
Coronary heart disease risk factors (8)
1) age
- men up to 45 yr
- women up to 55 yr
2) family history
- sudden death before 55 years of age in father or other first degree male relative or 65 years of age in mother or other first degree female relative
3) cigarette smoking
4) hypertension
- systolic blood pressure greater than/equal to 130 or diastolic blood pressure greater than/equal to 80
5) dislipidemia
6) diabetes
- fasting glucose greater than/equal to 126
7) obesity
- body mass greater than/equal to 30 or waist circumference 102 cm (40 in) for men and 88 cm (35 in) for women
8) physical inactivity
Blood pressure categories
Normal:
systolic less than 120 and diastolic less than 80
Elevated:
Systolic 120-129 and diastolic less than 80
High blood pressure stage 1 (hypertension):
Systolic 130-139 or diastolic 80-89
High blood pressure stage 2 (hypertension):
Systolic 140 or higher or diastolic 90 or higher
Hypertensive crisis:
Systolic higher than 180 and/or diastolic higher than 120
Hypertensive lifestyle modifications (5)
- lose weight
- diet rich in fruit and vegetables; low in fat and cholesterol
- reduce sodium intake
- aerobic exercise at least 150 minutes/week
- limit alcohol consumption
