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IB C129 > Module 1: Lecture Notes > Flashcards

Module 1: Lecture Notes Flashcards

1
Q

What percentage of Americans do not engage in the recommended amt of phys activity?

A

80%

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2
Q

What % of Americans are physically inactive?

A

43%

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3
Q

What are the benefits of regular activity?

A
  • Improvement in cardio-respiratory function
  • Reduction in cardiovascular disease risk factors
  • Decrease in morbidity (disease) and mortality (death)
  • Decreased anxiety and depression; improved cognitive health
  • Dose-response for health/fitness benefits
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4
Q

What percentage of Americans have high blood pressure/hypertension?

A

33%

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5
Q

What did people die of in 1900s? What do people die fo today?

A

infectious diseases

cardiovascular disease

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6
Q

What is health?

A

A state of complete physical, mental, social well-being; not merely the absence of disease

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7
Q

How can one be healthy via exercise?

A

30 minutes of moderate intensity activity on most, if not all, days of the week (expend about 150kcal)

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8
Q

What is the recommended exercise level?

A

3 to 5x/week of moderate (300 mins) to vigorous (150 mins) aerobic exercise; Strength, stretch > 2x/week

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9
Q

Who benefits the most from exercise?

A

Those who are inactive

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10
Q

Can you be healthy but not physically fit? Can you be physically fit but not healthy?

A

Yes

Yes

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11
Q

What are the health related components of physical fitness?

A

− Cardio-Reparatory Endurance
− Body Composition
− Muscular Strength and Muscular Endurance
− Flexibility and Balance

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12
Q

Is exercise always safe?

A

There is an increased risk of sudden cardiac death during vigorous exercise
- But, this risk is much lower among those who are regularly active
- Overall risk is low when weighed against benefits of exercise
Risk of cardiac events during exercise testing in mixed subject population
- 6 per 10,000 maximal tests due to MI (heart attack), dysrhythmia, or death
For submaximal testing, the risk is extremely low

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13
Q

What are the two values of exercise testing?

A

Functional and Diagnostic

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14
Q

What is are functional values of exercise testing?

A
  • Assess CR endurance; other attributes of fitness
  • Basis for exercise prescription
  • Monitor progress
  • Useful for education and motivation
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15
Q

What is are diagnostic values of exercise testing?

A
  • Along w/ other data (med hx, phys exam, lab tests, signs/symptoms during exercise test)
  • Limited value in apparently healthy populations - can get false positives (some evidence of cardiovascular changes that do not mean much)
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16
Q

What is Cardio-Respiratory Endurance (CR-E)?

A

the ability of the body to perform prolonged large muscle dynamic exercise at moderate to high levels of intensity

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17
Q

In cardiorespiratory endurance, what is -take in- -deliver- and -use-?

A

take in: lungs

deliver: heart
use: muscle cells

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18
Q

What is VO2 max?

A

maximum oxygen consumption

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19
Q

What are the 3 metabolic processes during exercise?

A

immediate, non-oxidative, and oxidative

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20
Q

Which 2 metabolic processes do not use oxygen?

A

immediate stores and anaerobic or non oxidative metabolism

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21
Q

What is the immediate stores?

A

ATP and CP, ATP lasts 3-5 seconds, and CP contributes it phosphate which can last up to 10-12 seconds

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22
Q

What is anaerobic or nonoxidative metablism?

A

glucose –> pyr acid –> LA –> 2ATP

lasts 2 minutes

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23
Q

What is aerobic or oxidative metabolism?

A

intensity low-moderate, rate of ATP production slow but prolonged

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24
Q

What happens to marathon runners when they “hit the wall”?

A

They ran out of glucose, NOT fat

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25
Q

What is pulmonary ventilation?

A

intake of air through lungs to pulmonary capillaries into the heart

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26
Q

What is fR?

A

frequency of respiration, breaths per minutes

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27
Q

What is VT?

A

Tidal volume

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28
Q

What is VE?

A

Pulmonary or minute ventilation

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29
Q

What is the equation for fR, VT, and VE?

A

fR (breaths/min) x VT (L/breath) = VE (L/min)

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30
Q

What is HR, SV, and CO?

A 
HR = heart rate
SV = stroke volume
CO = cardiac output
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31
Q

What is Q?

A

amount of blood pumped by the heart per minute

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32
Q

What is the relationship of HR, SV, and Q?

A

HR * SV = Q

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33
Q

Average HR vs Fit HR graph

A

Fit HR resting is lower, but max HR is the same

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34
Q

Graph of SV over WL VO2

A

Fit people achieve a higher SV than unfit people

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35
Q

Graph of Q over WL VO2

A

Fit person has a higher CO or Q

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36
Q

What is the VO2 equation?

A

VO2 = Q * (a-v O2difference) where a is emptied to muscle and v is left to return to heart

37
Q

What is the rationale behind health screening?

A
  • To identify risk, dependent on subject’s heath/medical status and their physical activity/exercise goals
  • Select appropriate exercise-based assessments
38
Q

What are the components to informed consent?

A

− Purpose and Explanation of Test
− Risks and Discomforts
− Responsibilities of the Participant
− Benefits to be Expected
− Inquiries: Any other questions other than what is listed on this form?
− Use of Medical Records: Confidential document
− Freedom of Consent: At any point, they can also remove their consent

39
Q

What are the two categories of contraindications to exercise testing?

A

Relative and Absolute

40
Q

What is a relative contraindication?

A

Not as bad as absolute, benefits of exercise testing may outweigh the risks

41
Q

What is an absolute contraindiciation?

A

Everything under this list is unstable, and should be taken into considering when administering exercise tests

42
Q

What is the PAR-Q+ questionnaire?

A

The Physical Activity Readiness Questionnaire for Everyone:

Assess for a problem before exercise

43
Q

What is the Health Status Questionnaire (HSQ)?

A

Questionnaire for exercise professionals/providers to fill out after client has exercised
S/SSX (signs and symptoms)

44
Q

What is CVD?

A

Cardiovascular disease: are diseases of the heart and blood vessels; includes coronary artery disease, heart attack, stroke, heart failure

45
Q

What is the leading cause of death in the US?

A

CVD

46
Q

What is the main cause of CVD?

A

coronary artery disease (heart’s own blood supply)

47
Q

What are the steps of atherosclerosis?

A

• Step 1: Injury of some kind to the endothelial lining of the blood vessel (fatty streak)
o Possible injuries: smoking, high blood pressure, cholesterol
• Step 2: Platelets rush in and begin to aggregate (over years) start to form and form slowly
• Step 3: Smooth muscle cells being proliferating (purple layer start to form on top)
• Step 4: Cell necrosis (cells die) and the rupture of the plaque
o All the plaque contents dump out and could possibly obstruct the entire vessel, causing a thrombus

48
Q

What is ischemia?

A

The economics of health, where oxygen supply is not matched up with oxygen demand (oxygen supply < oxygen demand)

49
Q

What are the manifestations of heart disease?

A
  • angina pectoris
  • stroke
  • myocardial infarction
  • arrhythmias
50
Q

What is angina pectoris?

A

chest pain

51
Q

What is myocardial infarction?

A

heart attack, irreversible cellular death of myocardial tissue (no necessarily deadly if only small section suffered)

52
Q

What is a stroke?

A

Pieces of plaque break free, travel to the brain, and block blood vessels that supply blood to the brain

53
Q

What are arrhythmias?

A

irregular heart beats, which can be normal if it is one every few, but if there are many going on it is abnormal

54
Q

What are major risk factors for CVD that cannot be changed?

A

age, gender, genetics (family history)

55
Q

What are major risk factors that can be changed?

A

Tobacco use, high blood pressure, unhealthy cholesterol levels, obesity, pre-diabetes, physical inactivity

56
Q

What are the specific CVD risk factors with age?

A

Men over 45 years, women over 55 years (men and women dies the same, women is later onset)

57
Q

What are the specific CVD risk factors with family history?

A

Father or brother with CVD before age 55, mother or sister with CVD before age 65

58
Q

What are the specific CVD risk factors with tobacco use?

A

3x as many smokers die of CVD than lung disease

59
Q

What are the specific CVD risk factors with high blood pressure?

A

130+ or 80+

60
Q

What are the specific CVD risk factors with total cholesterol?

A

Total: >200mg%
LDL: >130 mg%
HDL: <40 mg%

61
Q

What are LDLs?

A

Low density lipoproteins, vehicles in which cholesterol travels around in bloodstream

62
Q

What are HDLs?

A

High density lipoproteins, “garbage trucks” of the bloodstream that gets rid of unnecessary cholesterol

63
Q

What are the specific CVD risk factors with obesity?

A

Body Mass Index > 30 kg/m^2
Waist Circ > 102 cm (m) and 88 cm (f)
WHR > 0.95 (m) and 0.86 (f)

64
Q

What are the specific CVD risk factors with pre-diabetes?

A

FBS (fasting blood sugar) > 100 mg%

Normal FBS: 60-90

65
Q

What are the specific CVD risk factors with physical inactivity?

A

Not participating in at least 30 minutes of moderate-intensity physical activity at least 3 days a week for at least 3 months

66
Q

What are the ways to diagnose CVD?

A

Exercise stress test with electrocardiogram (ECG)

Echocardiogram, angiogram

67
Q

What are the possible treatments of ischemia?

A

RESTORE:
- Angioplasty and Stent: Insertion of balloon and wire stent to widen artery
- Coronary Artery Bypass Graft: redirect mammary artery to normalize blood flow, can take vein from leg and sew it on to aorta and attack it past blockage
LOWER DEMAND:
- exercise training, certain cardiac medications that lower HR and/or BP

68
Q

What are the pertinent signs and symptoms for CVD?

A 
angina
palpitations (irregular heart beats)
shortness of breath (dyspnea)
syncope (fainting)
ankle edema, swelling in ankles
intermittent claudication (cramping in butt/legs)
69
Q

What is the bottom line for exercise testing? Overall summary.

A

All individuals wishing to initiate a physical activity program should complete Pre-Assessment Screening procedures
Determine:
Recognition of known C-V, metabolic, renal diseases and presence of major signs/symptoms suggestive of dz
Currently exercising regularly?
Recommendations for medical clearance and level of exercise intensity

70
Q

What should the instructions to clients be for an exercise test?

A

Avoid food (but still eat earlier in the day), alcohol, caffeine, or tobacco within 3 hours of test
Be well-rested, avoid exercise that day
Wear comfortable, loose-fitting clothing
Continue medications as prescribed

71
Q

What order should the testing be performed in to ensure the least interference?

A 
Obtain resting measurements first 
Body composition test 
Test for cardio-respiratory endurance
Assessment of muscular fitness (strength, endurance) 
Flexibility test
72
Q

What are different measurements of C-R fitness?

A 
Field tests (1 mile walk, 1.5 mile run, etc.)
Submaximal tests (2 min step test, YMCA bike test)
Maximal tests (treadmill)
73
Q

What are advantages to field tests?

A
  • large numbers can be tested at one time

- little equipment needed

74
Q

What are the disadvantages to field tests?

A
  • may require an all-out effort
  • unmonitored
  • lack of motivation may influence accuracy
75
Q

What are advantages to submaximal tests?

A

reasonably accurate prediction of VO2 max at a lower cost, reduced risk, less time/effort by subject

76
Q

What are the disadvantages to submaximal tests?

A

estimated MHR may introduce error

77
Q

What are advantages to maximal tests?

A

Truer measure of VO2 max (from metabolic calculations or direct measurement)
Increasing sensitivity in diagnosing CAD

78
Q

What are disadvantages to maximal tests?

A

Discomfort of volitional fatigue

May require MD supervision

79
Q

What does each letter of FITTE stand for?

A 
F-frequency
I-intensity
T-time
T-type of activity
E-enjoyment
80
Q

What is the I in FITTE? What are the HR reserve and RPE do you want to be at when exercising?

A

50-85% of heart rate reserve

RPE (somewhat hard) 12-14

81
Q

What is the purpose of warm up and cool down?

A

WU: prepare heart/muscles for exercise
CD: circulate blood, reduce soreness, time to stretch

82
Q

What is the first T in FITTE?

A

time should be 20-60 minutes of continuous activity

duration dependent upon intensity where young men jogged 4x per week and injury was at 52% with 60 minutes

83
Q

What is the second T in FITTE?

A

type of activity should be continuous rhythmic activity involving large muscle groups

  • Weight bearing exercise (dependent on your body weight): walk, jog, stairs
  • Orthopedically forgiving exercise: cycle, swim, row
84
Q

What is the target heart rate calculation equation?

A

(MaxHR-RestHR)%intensity + RestHR

85
Q

What are the steps to using the target heart rate calculation equation?

A
  1. Estimate your Max HR, 220-age = MHR
  2. Measure your Rest HR (RHR)
  3. Subtract your RHR from your MHR = Heart Rate Reserve (HRR)
  4. Multiply your HRR by selecting an appropriate range between 50% - 85%
  5. Add back you RHR to these answers
86
Q

What is the F in FITTE?

A

frequency should be 3-5 days per week

Young men from a study did 40 min jog for 20 weeks found that injury significantly increase between 4 and 6 days a week

87
Q

What are some statistics about the E in FITTE?

A

80% of Americans aren’t exercising the recommended level, and 20% of sedentary
50% who begin exercise program dropout within first 6 months

88
Q

What are some way to put the E in Exercise?

A 
Set goals
Choose appropriate time/location
Vary activities
Exercise buddy
Track progress
Reward yourself
Have fun!

IB C129 (11 decks)

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