Module 7 ( slides 5 & 6)

Question 1

Where should you take your pulse?

Answer 1

at the carotid (large vessel in neck) or radial arteries (wrist)

Radial arteries is safer and more accurate. if your press to hard on the carotid your HR can suppress and you can faint.

Question 2

T or F, when taking your pulse you should use your thumb

Answer 2

False, the thumb has a pulse of its own

Question 3

When should you take your pulse?

Answer 3

during exercise and within 15 seconds of stopping exercise to find exercise HR. (in 15 seconds HR should drop quickly)

Question 4

a slow rate of HR dropping ( less than 12 bpm in 1 minute) is indicative of what?

Answer 4

poor heart health

Question 5

what is the rating of perceived exertion (RPE)

Answer 5

A way to measure physical activity intensity level if an accurate HR cannot be obtained or medications affect HR.

Question 6

BORG scale? explain it briefly

Answer 6

RPE ratings extend from 7 - 20 depending on sensation. 7-10 is described as easy and light while 16 -20 is described as hard and very hard.
A rating between 12 and 18 produces an aerobic training effect

RPE of 12 describes 60% MHR
RPE of 14 describes 70% MHR
RPE of 18 describes 90% MHR

Question 7

T or F, those who spent more than 30% of their time training vigorously gained a greater reduction in early mortality.

Answer 7

True, having 20 - 30 minutes of the 150min/week exercise at vigorous intensity provides the best health benefits

Question 8

For woman, moderate exercise has peak benefits at how many times a week? What about for more strenuous exercises?

Answer 8

4-6 times / week for moderate exercises

2-3 times / week for strenuous exercises

Question 9

T or F, RHR is an independent predictor of mortality?

Answer 9

True, higher HR = lower life span

Question 10

in terms of work outs per week, duration, and intensity, what provides the best gains with least risk of injury?

Answer 10

3-4 times/week for 20-30 minutes at 60-80% V02 Max. Exceeding these values provides few gains while increasing injury risk a lot.

Question 11

In terms of exercise duration and days per week, what is Health Canada’s recommendation?

Answer 11

150 min/week at durations of 10 min or more

Question 12

What kind of duration plan shows substantial health benefits?

Answer 12

accumulating 30 min duration at 3 x 10 min sessions with HR in the accurate TZ. 70% intensity is recommended for this

Question 13

one minute of vigorous activity counts as how many minutes of moderate intensity activity?

Answer 13

2 minutes

Question 14

What is the recommended miles a week to run? how many days a week? how fast should you run?

Answer 14

20 miles per week
spread over 3-4 days
ran at a speed of 5 miles per hour

after 8 miles per hour there is a significant jump in increase of all cause mortality

Question 15

how many hours a week of jogging/walking at a slow/average pace is optimal for reducing mortality

Answer 15

1 - 2.4 hours a week

sedentary people and strenuous joggers often have similar mortality rates

Question 16

completing 150 minutes a week of moderate exercise produced greater longevity benefits and a 31% lower risk of dying than sedentary lifestyles. T or F lol

Answer 16

True

AND GUESS WHAT!
keeners who exercise 450 min a week have a 39% less chance of dropping dead all of a sudden!!!!!!! fuck yes

Question 17

Onto some more nonsense, one 75 minute vigorous aerobic workout coupled with two 30 minute moderate workouts are required for substantial health benefits

Answer 17

true as fuck

Question 18

Factors Influencing bone mineral density: how is it affected in terms of frequency of loading?

Answer 18

BMD responds better to dynamic rapid loading. Faster is better than slower therefore running is better than walking. Remember though, impact increases BMD but also increases injury risk

Question 19

Factors Influencing bone mineral density: how is it affected by intensity?

Answer 19

load bearing activities with greater skeletal stress produce greater bone formation.

Question 20

Factors Influencing bone mineral density: T or F, receptors that stimulate bone growth are sensitive to all stimulation over infinite reps

Answer 20

false, the receptors de-sensitize after a short period of time. The first 40 reps produce 95 % of new bone growth.

Question 21

T or F, BMD is higher for people who ran 60-75 miles / week than those who ran 15 -20 miles / week.

Answer 21

False, runners with only 15 miles / week had higher BMD

Question 22

T or F, short exercise bouts favours BMD

Answer 22

true

Question 23

Factors Influencing bone mineral density: how long does it take for bone making ability to recover?

Answer 23

6-8 hours therefore do not start exercise before 8 hours of rest ever

Question 24

Factors Influencing bone mineral density: how does frequency of workouts effect it?

Answer 24

Add more workouts, do not extend workouts.

Question 25

when does the greatest gains in BMD occur?

Answer 25

during pre adolescence and adolescence. Bone is not totally formed until your early 30’s!

Question 26

List activities that DO improve BMD.

Answer 26

• walking (faster the better)
• jogging
• skipping
• high/low aerobic

Question 27

if you are older or overweight, what exercise options should you not preform to improve BMD?

Answer 27

jogging, skipping, and high impact actvities

Question 28

What activities MAY improve BMD?

Answer 28

elliptical, skating, stair-climbing, and nordic skiing. ANY activity that works against gravity stimulates the growth of new bone.

Experienced rowers (NOT BEGINNERS) can improve spinal BMD too

Question 29

what exercise is good for those with osteoporosis?

Answer 29

the elliptical!

Question 30

what activities DO NOT improve BMD

Answer 30

cycling and any water activity

cyclists are 7 times more likely to get osteopenia than runners

Question 31

at what intensity does positive changes in the metabolic profile occur?

Answer 31

at 50% intensity