QUIZ #1 Flashcards
Any movement produced by muscle contraction that results in caloric increase
- Includes activities undertaken while working, traveling, and recreation
Physical activity
Planned, structured, repetitive movement, aims to improve or maintain physical fitness
Exercise
Physical Fitness
- Characteristics that relates to individual’s _
ability to perform physical activity
5 Health-related physical fitness components
- Cardiorespiratory endurance
- Body composition
- Muscular strength
- Muscular endurance
- Flexibility
Health-related physical fitness components:
The ability of the circulatory and respiratory system to supply oxygen during sustained physical activity
cardiorespiratory endurance
Health-related physical fitness components:
The relative amounts of muscle, fat, bone, and other vital parts of the body
Body composition
Health-related physical fitness components:
The ability of muscle to exert force
Muscular strength
Health-related physical fitness components:
The ability of muscle to continue to perform without fatigue
Muscular endurance
Health-related physical fitness components:
The range of motion available at a joint
Flexibility
6 skill-related physical fitness components
- Agility
- Coordination
- Balance
- Power
- Reaction time
- Speed
Absolute intensity = _
MET (metabolic equivalent of task)
1 MET = _
expenditure at rest
1 MET = expenditure at rest = _
1 Kcal/kg/hour
1 MET = expenditure at rest = 1 Kcal/kg/hour = _
3.5 ml/kg/min
A 4 MET activity expends _ the energy used by the body at rest
4 times
Physical activity intensity:
< 3 METs
Light
Physical activity intensity:
2 - < 6 METs
Moderate
Physical activity intensity:
>/= 6 METs
Vigorous
Physical activity intensity:
> 9 METs
High
_ intensity: HR, HRR, VO2, VO2R
Relative
HR peak = _
220 - age
Heart Rate Reserve (HRR) = _
HRpeak - HRrest
Relative intensity:
0 (nothing, rest) - 10 (very, very hard)
RPE (rating of perceived exertion)
- Relative intensity uses _ scale
- Absolute intensity used _ scale
- RPE
- MET
Relative intensity: Talk test
Light - 1.5-3 METs
Barely detectable, increased depth
Relative intensity: Talk test
Moderate - 3-6 METs
Can pass the talk test
Relative intensity: Talk test
Vigorous - 6-9 METs
Can’t pass the talk test
Relative intensity: Talk test
High - >9 METs
Heavy breathing
Healthy population physical activity recommendation:
cardiorespiratory
- Children & adolescents
> /= 60 min moderate/vigorous physical activity everyday
Healthy population physical activity recommendation:
cardiorespiratory
- Adult
- > /= 150 min/week of moderate physical activity or 60 min/week of vigorous physical activity
Recommendations for chronic condition(s) patients:
Cardiorespiratory
- A minimum weekly total of
- 150 min of preferable moderate physical activity, if too difficult then
- 150 min of light physical activity
Recommendations for chronic condition(s) patients:
Individuals at risk for falls should incorporate activities to improve _ and _
neuromuscular and balance
Exercise pre-participation health screening & evaluation:
Goals
- To see if an individual needs _ (approval from health care professionals to engage in exercise)
medical clearance
Exercise pre-participation health screening & evaluation:
Goals
- To identify individuals with diseases could _ from the exercise
benefit
Exercise pre-participation health screening & evaluation:
Goals
- To _ individuals form exercise until conditions get better
exclude
Exercise pre-participation health screening & evaluation:
- 3 methods
- Self-guided method
- ACSM pre-participation screening algorithm
- Cardiovascular disease (CVD) risk factor assessment
Exercise pre-participation health screening & evaluation:
Self-reported medical history or health risk appraisal tool for all individuals wishing to initiate exercise
- PAR-Q+
Self-guided methods
Exercise pre-participation health screening & evaluation:
A new instrument aims to identify participants with CVD risks during or after aerobic exercise
ACSM pre-participation screening algorithm
Exercise pre-participation health screening & evaluation:
Algorithm 4 components
- current physical activity level: classify individuals who do or do not currently participate in regular exercise
- signs/symptoms of CV, metabolic, or renal diseases
- Determine if a medical clearance is necessary or not
- Identify “desired” exercise intensity - determines by both PT & patient
Other Pre-exercise evaluations:
- _
- Lab test
– Physical examination
– Blood pressure
– Lipids and lipoproteins
– Blood profile analyses
– Pulmonary function
informed consent
CVD risk factor assessment:
8 risk factors
- Age
- Family history
- Cigarette smoking
- Sedentary lifestyle
- Obesity
- Hypertension
- Dyslipidemia
- Prediabetes
- Current health and fitness status
- Provide data for exercise prescription
- Baseline and follow-up data for evaluation
- Goal setting
Purposes of Health-Related Physical Fitness (HRPF)
Percentage of fat and fat-free tissue (bone, water, muscle) in human body
- lab and field settings
- BMI, circumference, skinfold
Body composition
Strong association between increased risk of chronic diseases and _
BMI >/= 30kg/m^2
_ = kg/m^2
(lb/in^2) x 703
BMI
- Body fat distribution
- More fat increases the risk of chronic diseases
- waist
Circumference
3 components of muscular fitness
- muscular strength
- muscular endurance
- muscular power
Muscle’s ability to exert a maximal force on one occasion
muscular strength
Muscle’s ability to continue to perform against a sub-max load
muscular endurance
Muscle’s ability to exert force per unit of time
muscular power
Muscular strength:
Greatest resistance moved through the full joint range of motion in a controlled manner with good posture
1-Rep Max (RM)
How to predict 1-RM: sub maximal test
- warm up adequately
- 4 trials/sets with 2-3 minutes rest in-between
- initial weight: 50-70% perceived capacity (5-7 RPE)
- Progressively increase resistance by 5-10% (upper)/10-20% (lower)
- Until cannot complete the selected rep (6-10 RPE)
- Final weight lifted successfully is the predicted 1-RM
Ability to move a joint through its complete range of motion
- sit & reach test, chair sit & reach, back scratch test
flexibility
2 types of movement tests
- Senior fitness test
- FITNESSGRAM
Senior fitness test exercises
- Chair stand
- Arm curl
- 2-minute step test
- Chair reach
- up & go
- Back scratch