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Ex Rx for Individuals with Chronic Disease > Quiz #2 > Flashcards

Quiz #2 Flashcards

1
Q

Maximal oxygen consumed per unit of time
- Relative: mL/Kg/min

A

VO2 max

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2
Q

Reflects the ability of the lungs, blood, heart, muscles, and other organs to transport and utilize O2

A

VO2 max

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3
Q

VO2 max different tests
- Depends largely on test natures, risk level of the patient, equipment and personnel

A
  • Direct measurement
  • Indirect measurement
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4
Q

VO2 max different tests:
Reach fatigue and exhaustion

A

“true” VO2 max

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5
Q

VO2 max different tests:
Estimation of VO2 max via sub-maximal tests

A

Indirect measurement

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6
Q

VO2 max - measures O2 and CO2
- Pros: most accurate means
- Cons: Lab/clinical setting, expensive equipment, specialized personnel

A

Direct measurement

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7
Q

VO2 max indirect measurement
- submaximal test why?

A

safety consideration

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8
Q

VO2 max indirect measurement
- submaximal test
– Uses the _ under submaximal work rates to _ VO2 max

A
  • HR responses
  • predict
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9
Q

VO2 max indirect measurement
- submaximal test
– Recommend among _ patients

A

chronic disease

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10
Q

VO2 max indirect submaximal tests

A
  • Cycle ergometer test
  • treadmill test
  • step test
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11
Q

VO2 max submaximal test measures
- HR: _ pulse
- 2nd & 3rd fingers locate on radial artery
- _ x _

A
  • radial
  • 15sec x 4
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12
Q

Test termination criteria

A
  1. onset of angina or angina-like symptoms
  2. Excessive rise in BP
  3. Failure of HR to increase with increased exercise intensity
  4. shortness of breath, wheezing, leg cramps
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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

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14
Q

VO2 max field tests:
- VO2 max (mL/Kg/min) = distance in meters - 504.9)/44.73

A

12-min walk/run

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15
Q

VO2 max other step tests based on recovery HR

A

Queens college step test

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16
Q

4 general principles of Exercise Prescription (Ex Rx)

A
  1. Decrease sedentary time; increase physical activity
  2. Health-related physical fitness (HRPF) should be addressed
  3. A variety of exercise performed as part of daily living
  4. Individually tailed exercise
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17
Q

Ex Rx Model

A

FITT-VP

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18
Q

Ex Rx Model: FITT-VP
F = _

A

Frequency - How often

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19
Q

Ex Rx Model: FITT-VP
I = _

A

Intensity - How hard

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20
Q

Ex Rx Model: FITT-VP
T = _
T = _

A

Time - How long
Type - What kind

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21
Q

Ex Rx Model: FITT-VP
V = _

A

Volume - Total amount

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22
Q

Ex Rx Model: FITT-VP
P = _

A

Progression - Advancement

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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

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24
Q

Cardiorespiratory: Frequency (How often)
Healthy individual
- >/= 5 days with _

A

moderate

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25
Q

Cardiorespiratory: Frequency (How often)
Healthy individual
- or >/= 3 days with _

A

vigorous

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26
Q

Cardiorespiratory: Frequency (How often)
Healthy individual
- or _ with combination

A

3-5 days/week

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27
Q

Cardiorespiratory: Frequency (How often)
Chronic disease individual
- 4-5 days/week with _ to _

A

light to moderate

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28
Q

Cardiorespiratory: Frequency (How often)
Chronic disease individual
- _ under very few circumstances

A

vigorous

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29
Q

Cardiorespiratory: Intensity (How hard)
Healthy individual
- can pass the talk test
- RPE of 3-5/10
- 40-59% HRr

A

Moderate

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30
Q

Cardiorespiratory: Intensity (How hard)
Healthy individual
- can’t pass the talk test
- RPE of 5-8/10
- 60-89% HRr

A

Vigorous

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31
Q

Cardiorespiratory: Intensity (How hard)
Chronic disease/deconditioned individual
- barely detachable in breath
- RPE of 3/10
- 30-40% HRr

A

Light

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32
Q

Cardiorespiratory: Intensity (How hard)
Chronic disease/deconditioned individual
- can pass the talk test
- RPE of 3-5/10
- 40-60% HRr

A

Moderate

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33
Q

Measurement error happens when using _

A

absolute

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34
Q

6 METs
- Older individual = _
- Younger individual = _

A
  • vigorous to max intensity
  • moderate intensity
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35
Q

Find target intensity equation
- HRr

A

(HRr x % intensity desired) + HRrest

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36
Q

Find target intensity equation
- HRmax

A

HRmax x % intensity desired

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37
Q

Find target intensity equation
- VO2r

A

(VO2r x % intensity desired) + VO2rest

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38
Q

Find target intensity equation
- VO2max

A

VO2max x % intensity desired

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39
Q

Cardiorespiratory: Time (How long)
Healthy individual
- 30-60 min/day (>/= 150 min/wk)

A

moderate

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40
Q

Cardiorespiratory: Time (How long)
Healthy individual
- 20-60 min/day (>/= 75 min/wk)

A

vigorous

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41
Q

Cardiorespiratory: Time (How long)
Healthy individual
- >/= 60-90 min/day for _

A

weight management

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42
Q

Cardiorespiratory: Time (How long)
Healthy individual
- < 20 min/day can be beneficial in previously _ people

43
Q

Cardiorespiratory: Time (How long)
Chronic disease/deconditioned individual
- 40 min/day (>/= min/wk) from _

A

light to moderate

44
Q

Cardiorespiratory: Time (How long)
Chronic disease/deconditioned individual
- 20 min/day if a combined session with a _

A

strength training exercise

45
Q

Cardiorespiratory: Time (How long)
Choice - continuously or intermittently

A

bout >/= 10 minutes

46
Q

Cardiorespiratory: Type (What kind)

A
  • Rhythmic, aerobic activities involve large muscle groups (brisk walking, jogging)
  • Require little skill to perform
  • Aquatics
  • Gardening
  • Cycling
47
Q

Cardiorespiratory: Progression
Healthy individual

A
  • 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
Q

Cardiorespiratory: Progression
Chronic disease/deconditioned individual

A
  • Form self-selected pace
  • Gradually increase time to 40 min/session over 4 wks
  • Increase intensity as tolerated
49
Q

Equation for HR reserve

A

HRr = HR max - HR rest

50
Q

Ability to exert force to overcome the most resistance

51
Q

Ability to repeatedly exert force against resistance

52
Q

2 goals for a health-related resistance training program

A
  1. Make activities of daily living less stressful physiologically
  2. Effectively manage, attenuate, and even prevent chronic diseases and health conditions
53
Q

Muscular fitness: Frequency (How often)
Healthy individual
- Each major muscle group _
- _ break for the same muscle group

A
  • 2-3 days/week
  • 2 days
54
Q

Muscular fitness: Frequency (How often)
Chronic disease individual
- Each major muscle group _

A

2-3 days/week

55
Q

Muscular fitness: Intensity (How hard)
Healthy individual
- 60-80% 1-RM (MV intensity) to improve _

56
Q

Muscular fitness: Intensity (How hard)
Healthy individual
- 40-50% 1-RM to improve _

A

elders strength

57
Q

Muscular fitness: Intensity (How hard)
Healthy individual
- > 50% 1-RM (L intensity) to improve _

58
Q

Muscular fitness: Intensity (How hard)
Chronic disease individual
- 50-70% 1-RM (M intensity) to improve _

59
Q

Muscular fitness: Intensity (How hard)
Chronic disease individual
- > 50 1-RM (L intensity) to improve _

60
Q

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

61
Q

Muscular fitness: Volume (Reps x Sets)
Healthy individual
- 10-15 reps x 1-2 sets to improve _ in middle-aged & elders

62
Q

Muscular fitness: Volume (Reps x Sets)
Healthy individual
- 15-20 reps x </= 2 sets to improve _
- shorter rest intervals

63
Q

Muscular fitness: Volume (Reps x Sets)
Healthy individual
- 2-3 min rest between sets
- shorter rest for _

64
Q

Muscular fitness: Volume (Reps x Sets)
Chronic disease individual
- 8-12 reps x 1-2 sets to improve _ (each major muscle)

65
Q

Muscular fitness: Volume (Reps x Sets)
Sets can be accomplished from
- the _
- a _ targeting the same muscle group

A
  • same exercise
  • combo exercise
66
Q

Muscular fitness: Type (What kind)

A
  • 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
Q

Muscular fitness: Progression
Chronic disease individual
- Build gradually to as many sets as _ (use RPE)

68
Q

Muscular fitness: Progression
healthy individual
- 12 reps principle
- Increase FIT with every _
- Change Type _

A
  • 2-3 weeks
  • every week
69
Q

Flexibility:
Frequency - How often
- Healthy individual

A

2-3 days/week

70
Q

Flexibility:
Frequency - How often
- Chronic disease individual

A

3 days/week

71
Q

Flexibility:
Intensity - How hard

A

To the point of tightness or slight discomfort

72
Q

Flexibility:
Time - How long
- Healthy individual

A

10-30 seconds holding stretch x 2-4 sets/day (at least a total of 60 seconds)

73
Q

Flexibility:
Time - How long
- Healthy older individuals

A

30-60 seconds holding stretch x 2-4 sets/day

74
Q

Flexibility:
Time - How long
- Chronic disease individual

A

20 seconds holding the stretch

75
Q

Flexibility exercises:
Use the momentum of the moving body segment to produce the stretch

A

Ballistic methods or “bouncing” stretches

76
Q

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

A

Dynamic or slow moving stretching

77
Q

Flexibility exercises:
Involves slowly stretching a muscle/tendon group and holding the position for a period of time
- can be done active or passive

A

Static stretching

78
Q

Flexibility exercises:
Involves holding the stretch position using the strength of the agonist muscle as is common in many forms of yoga

A

Active static stretching

79
Q

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

A

Passive static stretching

80
Q

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

A

Proprioceptive neuromuscular facilitation (PNF)

81
Q

Flexibility volume recommendation

A

A total of 60 seconds per joint holding for 10-30 seconds to the point of tightness or slight discomfort

82
Q

“Function fitness training” and incorporates motor skills such as balance, coordination, gait, and agility training

A

Neuromotor

83
Q

Ex Rx: Neuromotor
- For individuals who are _

A

at-risk/fear of fall
- tai chi
- Yoga

84
Q

Neuromotor: Frequency (How much)

A

> /= 2-3 days/week

85
Q

Neuromotor: Time (How long)

A

> /= 20-30 min/day as needed

86
Q

Special considerations for young people

A
  • 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
Q

Children and adolescents should do _ or more of physical activity daily

A

60 minutes

88
Q

Key guidelines for children and adolescents:
Aerobic

A

Most of the 60 or more minutes a day should be either moderate or vigorous intensity at least 3 days a week

89
Q

Key guidelines for children and adolescents:
muscle-strengthening

A

As part of their 60 or more minutes of daily physical activity, should include at least 3 days a week

90
Q

Key guidelines for children and adolescents:
Bone-strengthening

A

As part of their 60 or more minutes of daily physical activity, should include at least 3 days a week

91
Q

3 Key guidelines for children and adolescents

A
  1. Aerobic
  2. Muscle-strengthening
  3. Bone-strengthening
92
Q

Key guidelines for adults:
adults should _ more and _ less throughout the day

93
Q

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

A
  • 150 minutes (2hrs 30min) to 300 minutes (5hrs)
  • 75 minutes (1hr 15min) to 150 minutes ( 2hrs 30min)
94
Q

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

A

muscle-strengthening

95
Q

Key guidelines for older adults:
As part of their weekly physical activity, older adults should do multicomponent physical activity that includes _

A

balance-training as well as aerobic and muscle-strengthening activities

96
Q

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

A

150 minutes

97
Q

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

A

habitually engage

98
Q

FITT recommendations for pregnant women:
Aerobic exercise
- Frequency

A

3-4 days/week

99
Q

FITT recommendations for pregnant women:
Aerobic exercise
- Intensity

A

Moderate-light intensity

100
Q

FITT recommendations for pregnant women:
Aerobic exercise
- Time

A

Starting with 25 min per day then adding 2 min per week until 40 min 3-4 days/week is achieved

101
Q

Key guidelines for adults with disabilities:
Should get at least _ a week of moderate-intensity, or _ a week of vigorous-intensity aerobic activity

A
  • 150 minutes
  • 75 minutes
102
Q

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

A

muscle-strengthening

103
Q

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 _

A

should avoid inactivity

104
Q

Key guidelines for adults with disabilities:
Adults with disabilities should _ about the amounts and types of physical activity that are appropriate for their abilities

A

consult their health-care provider

Ex Rx for Individuals with Chronic Disease (9 decks)

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