PA demands and exercise, health, moving

Question 1

What is allostasis?

Answer 1

Adaptive process that maintains homeostasis through the production of mediators (cortisol, adrenaline etc.)

Question 2

What are the 4 health related fitness components?

Answer 2

• Cardiovascular
• body composition
• Flexibility
• muscular fitness

Question 3

What are the subtypes for cardiovascular fitness?

Answer 3

• Aerobic
• Anaerobic

Question 4

What is aerobic power

Answer 4

The maximum rate of oxygen usage during a specified period usually during intense exercise, which uses large muscle groups for multiple minutes of exertion

Question 5

What is aerobic capacity

Answer 5

Measures an individual’s maximum oxygen uptake per unit of time, such as the amount of oxygen measured in litres produced per minute

Question 6

What is anaerobic power

Answer 6

maximal power (work per unit time) developed during all-out, short-term physical effort

Question 7

What is anaerobic capacity

Answer 7

How long can I do this for?

Question 8

What are the potential consequences to cardiovascular exercise?

Answer 8

• cardiac, pulmonary and/or vascular disease
• Impaired performance of sustained low intensity physical activity
• impaired recovery following physical exertion

Question 9

How do you measure cardiovascular fitness?

Answer 9

VO2 max
Bruce treadmill test

Question 10

What is body composition?

Answer 10

The absolute and relative amounts of fat, bone and muscle composing the body

Question 11

What are the subtypes of body composition

Answer 11

• muscle mass
• fat mass
• bone mass/bone mineral density

Question 12

What are some potential consequences of body composition focused exercise?

Answer 12

• cardiac, pulmonary and/or vascular disease
• metabolic diseases (e.g. type 2 diabetes)
• osteopenia -> osteoporosis
• sarcopaenia (muscle wasting)

Question 13

What are some direct measures of body composition?

Answer 13

Cadaver studies

Question 14

What are some indirect ways to measure body composition?

Answer 14

• DEXA
• infra red
• ultra sounds

Question 15

What are some doubly indirect ways of measuring body composition?

Answer 15

• Equations
• Regression equations
• Skinfolds
• impedents analysis

Question 16

Explain flexibility/suppleness

Answer 16

The range of motion through which a segment or joint can move

Question 17

What are the subtypes of flexibility?

Answer 17

Active- creating force internally
Passive- force is coming from external, using to stretch

Question 18

What are some potential consequences while focusing on flexibility?

Answer 18

• Inability to perform physical tasks properly
• increased risk of musculoskeletal injury
• pain/discomfort

Question 19

What is proprioceptive neuromuscular facilitation

Answer 19

• contraction of a muscle or isometric contraction with some hold or release in order to release the tension in the muscle
• contract and release
• almost instant range of motion improvement

Question 20

What is an active insufficiency?

Answer 20

• when a muscle is too short to execute it performance anyone
• overlap is too great
• lose ability to produce force

Question 21

What is passive insufficiency?

Answer 21

Muscle gets elongated so much to a position that it is now limiting range of motion

Question 22

What is muscular fitness?

Answer 22

The ability for a muscle to generate force (strength) repetitively or for a sustained period (endurance)

Question 23

What are the subtypes of muscular fitness?

Answer 23

• Static; dynamic
• Eccentric; Isometric; Concentric

Question 24

What are the potential consequences of muscular fitness?

Answer 24

• inability to perform physical tasks properly
• inability to sustain performance of moderate to high intensity physical tasks
• increased risk of musculoskeletal injury
• impairment in static and/or dynamic balance
• muscle spasms/cramping

Question 25

What are the kcal/kg/day of active, moderately active and inactive?

Answer 25

Active: 30 kcal/kg/day or more Moderately active: 1.5 - 2.9 kcal/kg/day Inactive: Less than 1.5kcal/kg/day

Question 26

What are the possible sliding scales for estimating exercise energy expenditure

Answer 26

Low intensity: 3-6 kcal/min Moderate intensity: 6-9 kcal/min Vigorous intensity: 9-12 kcal/min

Question 27

What is the Harris-Benedict Equation for men?

Answer 27

BMR= (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) +5

Question 28

What is the Harris-Benedict Equation for women?

Answer 28

BMR= (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Question 29

What is resting metabolic rate?

Answer 29

How many calories your body burns at rest

Question 30

What is the thermic effect of food(TEF)?

Answer 30

The amount of energy it takes for your body to digest, absorb, and metabolism the food you eat

Question 31

What is non exercise activity thermogenesis (NEAT)?

Answer 31

The energy expended for everything we do that is not sleeping, eating or sports-like exercise

Question 32

What is excess post exercise oxygen consumption (EPOC)?

Answer 32

The amount of oxygen required to restore your body to its normal, resting level of metabolic function

Question 33

What are the general roles of exercise?

Answer 33

- identify aspects of health requiring training - select appropriate exercises to target those aspects of health - determine training parameters required to elicit adaptation

Question 34

What is the normal amount of time to see changes through progressive overload?

Answer 34

4-6 weeks

Question 35

What is the main driver to see exercise results?

Answer 35

Intensity

Question 36

What are some limitations of the ACSM guidelines?

Answer 36

- guidelines are based on a consensus of available research spanning decades - represent currently accepted knowledge - recent advances may not be widely accepted for many years

Question 37

What is accommodation

Answer 37

Over time, previously applied stimuli no longer disrupts homeostasis - stimuli stops showing improvements

Question 38

How would you progress frequency within a program?

Answer 38

Increase exercise sessions per week

Question 39

How would you progress intensity within a program?

Answer 39

Increase resistance, speed etc.

Question 40

How would you progress type within a program?

Answer 40

Change exercise modality

Question 41

How would you progress time within a program?

Answer 41

Increase volume (number of sets, repetitions, distance)

Question 42

What are some ASCM progressions in resistance training?

Answer 42

- increase training intensity - Utilize fewer repetitions per set - increase number of sets - emphasize multi-joint exercises - incorporate periodization - increase training frequency

Question 43

What is phase potentiation?

Answer 43

Going through a sequence of training phases to get to your end goal Term used in periodization