Role of Exercise in Health & Wellness

Question 1

define exercise

Answer 1

activity requiring physical effort, carried out especially to sustain or improve health & fitness

Question 2

Physical activity recommendation for health benefit

Answer 2

1) 30 min moderate aerobic activity at least 5 days/wk, or

2) 20 min vigorous aerobic activity at least 3 days/wk

Question 3

Physical activity recommendation to manage body weight

Answer 3

60 min mod-vig exercise most days of week

Question 4

Physical activity recommendation to sustain weight loss

Answer 4

60-90 min moderate activity daily

Question 5

Max HR equation

Answer 5

Max HR = 220 - age

Question 6

How is moderate exercise defined?

Answer 6

1) 60-75% max HR

2) talk-test (should be able to talk)

Question 7

How is vigorous exercise defined?

Answer 7

75-90% max HR

Question 8

What are the benefits of regular activity?

Answer 8

1) Pulmo: +max Vo2
2) C/V: -HR, -BP, -myocardial cost, -TG, -stiffness, +HDL
3) Other: +lean body mass, +mood, +insulin sensitivity

Question 9

What is the goal of an exercise program?

Answer 9

to optimize energy expenditure and minimize injury potential

Question 10

What is the “mode” of an exercise program?

Answer 10

weight bearing, walking, resistance, etc.

Question 11

What special considerations should be taken into account when developing an exercise program?

Answer 11

1) existing conditions
2) low impact consideration
3) thermoregulation
4) slow progression
5) hydration

Question 12

Describe the dose response curve for “health benefit” vs. “time invested”

Answer 12

diminishing returns