Section 3, Chapter 9 Flashcards
How many adults in America meet the physical activity guidelines established by the federal government?
One in five adults or about 21% 
Any bodily movement that contributes to daily energy expenditure and is positively associated with physical fitness
Physical activity 
Planned, structured and repetitive bodily movement that contributes to daily energy expenditure, and is very positively associated with physical fitness. Also, it is a subcategory of physical activity.
Exercise 
A set of attributes that a person has or achieves. Comprised of health related and skill related components.
Physical fitness 
What are the 5 health related components of physical fitness?
Body composition
Cardiorespiratory endurance
Muscular endurance
Muscular strength
Flexibility
What are the six skill related components of physical fitness?
Agility
Balance
Coordination
Power
Reaction time
Speed 
What’s the difference between the health related components and the skill related components of physical fitness?
Health related components are more important to health and tend to be tied to quality of life. Skill related components are commonly pursued by individuals who have already achieved a certain level of conditioning and want to improve performance in a particular sport or activity.
A type of exercise that is a combination of balance, coordination, gait and agility training
Neuromotor exercise 
For whom and why might neuromotor exercise be recommended?
For older adults to reduce the risk of falls
Regardless of the goal, a comprehensive, structured exercise program includes what?
It includes all five health related fitness components 
The ability to perform large-muscle, dynamic, moderate to high intensity exercise for prolonged periods
Cardiorespiratory endurance
Another term for cardiorespiratory endurance
Aerobic endurance 
What is recommended for improving aerobic fitness?
- Moderate to high intensity
- Sustained, dynamic activity
- Consists of the large muscle groups
- 20 to 60 minutes
- 3 to 5 days per week
A muscle’s ability to maintain a contraction is the main indicator of what?
Muscular endurance 
From a functional perspective, muscular endurance is relied upon during the performance of daily tasks related to what? 
Maintaining posture and gait

A muscle’s ability to exert force
Muscular strength
For general muscular fitness, a conditioning program would incorporate a mix of both muscular strength and endurance. What would that look like?
Lifting a moderate amount of weight for 8 to 15 repetitions 
What are the features of a structured exercise plan to improve muscular fitness?
- A variety of exercises for the major muscle groups
- Performed at moderate to high intensity
-On non-consecutive days
-2 to 3 times per week - At least 48 hours separating the training sessions
The ability to move a joint through it’s complete, intended range of motion
Flexibility 
What are the features of an exercise plan to improve overall flexibility?
- A variety of stretches for the whole body
-Performed to a point of slight stretch discomfort, not pain
-On most days of the week
The relative amounts of fat and lean body mass that make up an individual’s total body weight
Body composition 
List and describe the two types of fat that make up fat body mass
- Subcutaneous fat - superficial fat stored underneath the skin
- Visceral fat - deep fat that surrounds organs and other tissues.
What constitutes lean body mass?
The combination of all other tissues in the body besides fat (e.g., muscles, bones, connective tissues and organs)
Decreased muscle mass; often used to refer specifically to an age related decline in muscle mass or lean body tissue 
Sarcopenia
Excess body fat, especially when located here, is associated with several chronic health conditions
When centrally located around the abdomen (abdominal obesity)
What are the features of an exercise plan to improve body composition?
- Regular aerobic exercise to promote body fat loss
- Consistent muscle-conditioning exercise to enhance and maintain muscle tissue
What type of tissue makes up a large portion of lean body mass/weight?
Muscle tissue 
What are the three principles followed by successful exercise training programs?
- Specificity
- Progressive overload
- Reversibility
According to this principle, physiological changes caused by training are highly specific to the types of activities and the intensities at which they are performed.
Specificity 
According to this training principle, you must increase the demands placed on the body in order to improve physical fitness
Progressive overload
According to this training principle, the positive physiological effects of exercise training can be lost when individuals discontinue or significantly reduce the frequency and/or intensity of their exercise programs 
Reversibility 
Intervention to prevent the initial occurrence of a health condition
Primary prevention 
Intervention after the onset of a health condition
Secondary prevention

According to the federal guidelines, what is the minimum amount of physical activity that’s recommended?
150 minutes of moderate intensity exercise per week or 75 minutes of vigorous intensity (or a combination of that)
What volunteer group is focused on mobilizing the healthcare industry to get Americans more physically active?
The Prescription for Activity Task Force
What are two risk factors for cardiovascular disease that are not modifiable?
Age and family history 
What is recommended in addition to the recommended amount of physical activity per week (150 minutes moderate activity/75 minutes vigorous)?
Muscle strengthening activities at least two days a week
A method for monitoring exercise intensity by taking into account the individual’s ability to breathe and talk during a workout
Talk test
A method for monitoring exercise intensity by assigning a numerical value to subjective feelings of exercise exertion
Ratings of perceived exertion (RPE)
A system that classifies the intensity of physical exercise based on its oxygen requirements in relation to the body at rest
Metabolic equivalents (METs)
When would using METs be most accurate and therefore most appropriate?
When doing standardized activities such as running at a constant speed 
What are examples where a heart rate monitor might be an effective way of monitoring exercise intensity?
When exercising on a treadmill or participating in an indoor cycling class 
In a kickboxing class or another form of exercise where wearing a monitor may prove difficult, what other methods for monitoring intensity might be a better choice?
RPE or the Talk Test
What are the four phases of ACE’s Integrated Fitness Training Model (IFT)?
Function
Health
Fitness
Performance 
Regarding physical activity and health, research supports the notion that some activity is better than none and more activity up to a point is better than some. This describes what?
The dose-response relationship between physical activity and health
According to ACSM, when would someone who does not exercise regularly need a medical clearance before starting an exercise program?
If they have cardiovascular, metabolic or renal disease, or if they have signs or symptoms that suggest they do 
According to ACSM, when would someone who exercises regularly need a medical clearance?
- When they have signs or symptoms, suggestive of cardiovascular, metabolic or renal disease (they should also stop exercising until they get clearance)
- If a client has a known history of any of these conditions and wants to progress to vigorous intensity aerobic exercise 
