Module 7 ( slides 5 & 6) Flashcards
(31 cards)
Where should you take your pulse?
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.
T or F, when taking your pulse you should use your thumb
False, the thumb has a pulse of its own
When should you take your pulse?
during exercise and within 15 seconds of stopping exercise to find exercise HR. (in 15 seconds HR should drop quickly)
a slow rate of HR dropping ( less than 12 bpm in 1 minute) is indicative of what?
poor heart health
what is the rating of perceived exertion (RPE)
A way to measure physical activity intensity level if an accurate HR cannot be obtained or medications affect HR.
BORG scale? explain it briefly
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
T or F, those who spent more than 30% of their time training vigorously gained a greater reduction in early mortality.
True, having 20 - 30 minutes of the 150min/week exercise at vigorous intensity provides the best health benefits
For woman, moderate exercise has peak benefits at how many times a week? What about for more strenuous exercises?
4-6 times / week for moderate exercises
2-3 times / week for strenuous exercises
T or F, RHR is an independent predictor of mortality?
True, higher HR = lower life span
in terms of work outs per week, duration, and intensity, what provides the best gains with least risk of injury?
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.
In terms of exercise duration and days per week, what is Health Canada’s recommendation?
150 min/week at durations of 10 min or more
What kind of duration plan shows substantial health benefits?
accumulating 30 min duration at 3 x 10 min sessions with HR in the accurate TZ. 70% intensity is recommended for this
one minute of vigorous activity counts as how many minutes of moderate intensity activity?
2 minutes
What is the recommended miles a week to run? how many days a week? how fast should you run?
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
how many hours a week of jogging/walking at a slow/average pace is optimal for reducing mortality
1 - 2.4 hours a week
sedentary people and strenuous joggers often have similar mortality rates
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
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
Onto some more nonsense, one 75 minute vigorous aerobic workout coupled with two 30 minute moderate workouts are required for substantial health benefits
true as fuck
Factors Influencing bone mineral density: how is it affected in terms of frequency of loading?
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
Factors Influencing bone mineral density: how is it affected by intensity?
load bearing activities with greater skeletal stress produce greater bone formation.
Factors Influencing bone mineral density: T or F, receptors that stimulate bone growth are sensitive to all stimulation over infinite reps
false, the receptors de-sensitize after a short period of time. The first 40 reps produce 95 % of new bone growth.
T or F, BMD is higher for people who ran 60-75 miles / week than those who ran 15 -20 miles / week.
False, runners with only 15 miles / week had higher BMD
T or F, short exercise bouts favours BMD
true
Factors Influencing bone mineral density: how long does it take for bone making ability to recover?
6-8 hours therefore do not start exercise before 8 hours of rest ever
Factors Influencing bone mineral density: how does frequency of workouts effect it?
Add more workouts, do not extend workouts.
