Quiz #2 Flashcards
1
Q
Maximal oxygen consumed per unit of time
- Relative: mL/Kg/min
A
VO2 max
2
Q
Reflects the ability of the lungs, blood, heart, muscles, and other organs to transport and utilize O2
A
VO2 max
3
Q
VO2 max different tests
- Depends largely on test natures, risk level of the patient, equipment and personnel
A
- Direct measurement
- Indirect measurement
4
Q
VO2 max different tests:
Reach fatigue and exhaustion
A
“true” VO2 max
5
Q
VO2 max different tests:
Estimation of VO2 max via sub-maximal tests
A
Indirect measurement
6
Q
VO2 max - measures O2 and CO2
- Pros: most accurate means
- Cons: Lab/clinical setting, expensive equipment, specialized personnel
A
Direct measurement
7
Q
VO2 max indirect measurement
- submaximal test why?
A
safety consideration
8
Q
VO2 max indirect measurement
- submaximal test
– Uses the _ under submaximal work rates to _ VO2 max
A
- HR responses
- predict
9
Q
VO2 max indirect measurement
- submaximal test
– Recommend among _ patients
A
chronic disease
10
Q
VO2 max indirect submaximal tests
A
- Cycle ergometer test
- treadmill test
- step test
11
Q
VO2 max submaximal test measures
- HR: _ pulse
- 2nd & 3rd fingers locate on radial artery
- _ x _
A
- radial
- 15sec x 4
12
Q
Test termination criteria
A
- onset of angina or angina-like symptoms
- Excessive rise in BP
- Failure of HR to increase with increased exercise intensity
- shortness of breath, wheezing, leg cramps
13
Q
VO2 max field tests:
- VO2 max (mL/Kg/min) = 3.5 + 483/min of the mile time
A
1.5 mile run/walk
14
Q
VO2 max field tests:
- VO2 max (mL/Kg/min) = distance in meters - 504.9)/44.73
A
12-min walk/run
15
Q
VO2 max other step tests based on recovery HR
A
Queens college step test
16
Q
4 general principles of Exercise Prescription (Ex Rx)
A
- Decrease sedentary time; increase physical activity
- Health-related physical fitness (HRPF) should be addressed
- A variety of exercise performed as part of daily living
- Individually tailed exercise
17
Q
Ex Rx Model
A
FITT-VP
18
Q
Ex Rx Model: FITT-VP
F = _
A
Frequency - How often
19
Q
Ex Rx Model: FITT-VP
I = _
A
Intensity - How hard
20
Q
Ex Rx Model: FITT-VP
T = _
T = _
A
Time - How long
Type - What kind
21
Q
Ex Rx Model: FITT-VP
V = _
A
Volume - Total amount
22
Q
Ex Rx Model: FITT-VP
P = _
A
Progression - Advancement
23
Q
- Warm-up
- Conditioning and/or sports-related Ex
– Cardiorespiratory
– Muscular
– Flexibility
– Neuromotor (preventative fall risk)
– Sports activity - Cool down
- stretching
A
Ex Rx components
24
Q
Cardiorespiratory: Frequency (How often)
Healthy individual
- >/= 5 days with _
A
moderate
25
Cardiorespiratory: Frequency (How often)
Healthy individual
- or >/= 3 days with _
vigorous
26
Cardiorespiratory: Frequency (How often)
Healthy individual
- or _ with combination
3-5 days/week
27
Cardiorespiratory: Frequency (How often)
Chronic disease individual
- 4-5 days/week with _ to _
light to moderate
28
Cardiorespiratory: Frequency (How often)
Chronic disease individual
- _ under very few circumstances
vigorous
29
Cardiorespiratory: Intensity (How hard)
Healthy individual
- can pass the talk test
- RPE of 3-5/10
- 40-59% HRr
Moderate
30
Cardiorespiratory: Intensity (How hard)
Healthy individual
- can't pass the talk test
- RPE of 5-8/10
- 60-89% HRr
Vigorous
31
Cardiorespiratory: Intensity (How hard)
Chronic disease/deconditioned individual
- barely detachable in breath
- RPE of 3/10
- 30-40% HRr
Light
32
Cardiorespiratory: Intensity (How hard)
Chronic disease/deconditioned individual
- can pass the talk test
- RPE of 3-5/10
- 40-60% HRr
Moderate
33
Measurement error happens when using _
absolute
34
6 METs
- Older individual = _
- Younger individual = _
- vigorous to max intensity
- moderate intensity
35
Find target intensity equation
- HRr
(HRr x % intensity desired) + HRrest
36
Find target intensity equation
- HRmax
HRmax x % intensity desired
37
Find target intensity equation
- VO2r
(VO2r x % intensity desired) + VO2rest
38
Find target intensity equation
- VO2max
VO2max x % intensity desired
39
Cardiorespiratory: Time (How long)
Healthy individual
- 30-60 min/day (>/= 150 min/wk)
moderate
40
Cardiorespiratory: Time (How long)
Healthy individual
- 20-60 min/day (>/= 75 min/wk)
vigorous
41
Cardiorespiratory: Time (How long)
Healthy individual
- >/= 60-90 min/day for _
weight management
42
Cardiorespiratory: Time (How long)
Healthy individual
- < 20 min/day can be beneficial in previously _ people
sedentary
43
Cardiorespiratory: Time (How long)
Chronic disease/deconditioned individual
- 40 min/day (>/= min/wk) from _
light to moderate
44
Cardiorespiratory: Time (How long)
Chronic disease/deconditioned individual
- 20 min/day if a combined session with a _
strength training exercise
45
Cardiorespiratory: Time (How long)
Choice - continuously or intermittently
bout >/= 10 minutes
46
Cardiorespiratory: Type (What kind)
- Rhythmic, aerobic activities involve large muscle groups (brisk walking, jogging)
- Require little skill to perform
- Aquatics
- Gardening
- Cycling
47
Cardiorespiratory: Progression
Healthy individual
- An increase in exercise 5-10 min/session every 1-2 wks over the first 4-6 wks
- after >/= month, frequency, intensity, time should be gradually increased
48
Cardiorespiratory: Progression
Chronic disease/deconditioned individual
- Form self-selected pace
- Gradually increase time to 40 min/session over 4 wks
- Increase intensity as tolerated
49
Equation for HR reserve
HRr = HR max - HR rest
50
Ability to exert force to overcome the most resistance
strength
51
Ability to repeatedly exert force against resistance
endurance
52
2 goals for a health-related resistance training program
1. Make activities of daily living less stressful physiologically
2. Effectively manage, attenuate, and even prevent chronic diseases and health conditions
53
Muscular fitness: Frequency (How often)
Healthy individual
- Each major muscle group _
- _ break for the same muscle group
- 2-3 days/week
- 2 days
54
Muscular fitness: Frequency (How often)
Chronic disease individual
- Each major muscle group _
2-3 days/week
55
Muscular fitness: Intensity (How hard)
Healthy individual
- 60-80% 1-RM (MV intensity) to improve _
strength
56
Muscular fitness: Intensity (How hard)
Healthy individual
- 40-50% 1-RM to improve _
elders strength
57
Muscular fitness: Intensity (How hard)
Healthy individual
- > 50% 1-RM (L intensity) to improve _
endurance
58
Muscular fitness: Intensity (How hard)
Chronic disease individual
- 50-70% 1-RM (M intensity) to improve _
strength
59
Muscular fitness: Intensity (How hard)
Chronic disease individual
- > 50 1-RM (L intensity) to improve _
endurance
60
Muscular fitness: Volume (Reps x Sets)
Healthy individual
- 8-12 reps x 2-4 sets (each major muscle) to improve _
- 2-3 mins rest in between
strength
61
Muscular fitness: Volume (Reps x Sets)
Healthy individual
- 10-15 reps x 1-2 sets to improve _ in middle-aged & elders
strength
62
Muscular fitness: Volume (Reps x Sets)
Healthy individual
- 15-20 reps x
endurance
63
Muscular fitness: Volume (Reps x Sets)
Healthy individual
- 2-3 min rest between sets
- shorter rest for _
endurance
64
Muscular fitness: Volume (Reps x Sets)
Chronic disease individual
- 8-12 reps x 1-2 sets to improve _ (each major muscle)
strength
65
Muscular fitness: Volume (Reps x Sets)
Sets can be accomplished from
- the _
- a _ targeting the same muscle group
- same exercise
- combo exercise
66
Muscular fitness: Type (What kind)
- Equipment (gravity-based) & body weight exercise
- Major muscle groups
- Multi-joint exercise affecting more than one muscle group
- Single joint exercise targeting one muscle group
- Core exercises
- Avoid muscle imbalances
67
Muscular fitness: Progression
Chronic disease individual
- Build gradually to as many sets as _ (use RPE)
tolerated
68
Muscular fitness: Progression
healthy individual
- 12 reps principle
- Increase FIT with every _
- Change Type _
- 2-3 weeks
- every week
69
Flexibility:
Frequency - How often
- Healthy individual
2-3 days/week
70
Flexibility:
Frequency - How often
- Chronic disease individual
3 days/week
71
Flexibility:
Intensity - How hard
To the point of tightness or slight discomfort
72
Flexibility:
Time - How long
- Healthy individual
10-30 seconds holding stretch x 2-4 sets/day (at least a total of 60 seconds)
73
Flexibility:
Time - How long
- Healthy older individuals
30-60 seconds holding stretch x 2-4 sets/day
74
Flexibility:
Time - How long
- Chronic disease individual
20 seconds holding the stretch
75
Flexibility exercises:
Use the momentum of the moving body segment to produce the stretch
Ballistic methods or "bouncing" stretches
76
Flexibility exercises:
Involves a gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated several times
Dynamic or slow moving stretching
77
Flexibility exercises:
Involves slowly stretching a muscle/tendon group and holding the position for a period of time
- can be done active or passive
Static stretching
78
Flexibility exercises:
Involves holding the stretch position using the strength of the agonist muscle as is common in many forms of yoga
Active static stretching
79
Flexibility exercises:
Involves assuming a position while holding a limb or other part of the body with or without the assistance of a partner or device
Passive static stretching
80
Flexibility exercises:
Takes several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group
Proprioceptive neuromuscular facilitation (PNF)
81
Flexibility volume recommendation
A total of 60 seconds per joint holding for 10-30 seconds to the point of tightness or slight discomfort
82
"Function fitness training" and incorporates motor skills such as balance, coordination, gait, and agility training
Neuromotor
83
Ex Rx: Neuromotor
- For individuals who are _
at-risk/fear of fall
- tai chi
- Yoga
84
Neuromotor: Frequency (How much)
>/= 2-3 days/week
85
Neuromotor: Time (How long)
>/= 20-30 min/day as needed
86
Special considerations for young people
- safety
- 60 min/day MVPA guideline may not work for overweight or physically inactive young individuals
- Ex Rx must be tailored to specific diseases and disability conditions
87
Children and adolescents should do _ or more of physical activity daily
60 minutes
88
Key guidelines for children and adolescents:
Aerobic
Most of the 60 or more minutes a day should be either moderate or vigorous intensity at least 3 days a week
89
Key guidelines for children and adolescents:
muscle-strengthening
As part of their 60 or more minutes of daily physical activity, should include at least 3 days a week
90
Key guidelines for children and adolescents:
Bone-strengthening
As part of their 60 or more minutes of daily physical activity, should include at least 3 days a week
91
3 Key guidelines for children and adolescents
1. Aerobic
2. Muscle-strengthening
3. Bone-strengthening
92
Key guidelines for adults:
adults should _ more and _ less throughout the day
- move
- sit
93
Key guidelines for adults:
For substantial health benefits, adults should do at least _ minutes a week of moderate-intensity or _ a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate and vigorous intensity aerobic activity
- 150 minutes (2hrs 30min) to 300 minutes (5hrs)
- 75 minutes (1hr 15min) to 150 minutes ( 2hrs 30min)
94
Key guidelines for adults:
Adults should also do _ activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week
muscle-strengthening
95
Key guidelines for older adults:
As part of their weekly physical activity, older adults should do multicomponent physical activity that includes _
balance-training as well as aerobic and muscle-strengthening activities
96
Key guidelines for women during pregnancy and the postpartum period:
Healthy women who are not already highly active or doing vigorous-intensity activity should get at least _ of moderate-intensity aerobic activity a week during pregnancy and the postpartum period
- should be spread throughout the week
150 minutes
97
Key guidelines for women during pregnancy and the postpartum period:
Pregnant women who _ in vigorous-intensity aerobic activity or who are highly active can continue physical activity during pregnancy and the postpartum period, provided that they remain healthy and discuss with their health-care provider how and when activity should be adjusted over time
habitually engage
98
FITT recommendations for pregnant women:
Aerobic exercise
- Frequency
3-4 days/week
99
FITT recommendations for pregnant women:
Aerobic exercise
- Intensity
Moderate-light intensity
100
FITT recommendations for pregnant women:
Aerobic exercise
- Time
Starting with 25 min per day then adding 2 min per week until 40 min 3-4 days/week is achieved
101
Key guidelines for adults with disabilities:
Should get at least _ a week of moderate-intensity, or _ a week of vigorous-intensity aerobic activity
- 150 minutes
- 75 minutes
102
Key guidelines for adults with disabilities:
Those who are able to should do _ activities of moderate or high intensity that involve all major muscle groups on 2 or more days a week
muscle-strengthening
103
Key guidelines for adults with disabilities:
When adults with disabilities are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and _
should avoid inactivity
104
Key guidelines for adults with disabilities:
Adults with disabilities should _ about the amounts and types of physical activity that are appropriate for their abilities
consult their health-care provider
