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ACE ® Health Coach > The Power of Physical Activity > Flashcards

The Power of Physical Activity Flashcards

Upon completion of this deck, the learner will be able to differentiate among physical activity, exercise, and physical fitness, list the five health-related components of fitness, discuss current physical activity guidelines, and discuss the impact of physical activity in the prevention and management of chronic conditions.

1
Q

Using the Karvonen formula, calculate a client’s target heart rate with an estimated maximal heart rate of 200, an estimated resting heart rate of 70, and assuming the intensity of exercise should be between 75% and 85% of their maximal heart rate.

A

167.5-180.5

  • Heart Rate Reserve = Max HR - resting HR

200-70= 130

  • Target HR = (HR reserve x % intensity) + resting HR

(130x.75)+70=167.5

(130x.85)+70=180.5

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2
Q

Human energy expenditure is measured by what unit?

A

Kilocalorie (kcal)

A kcal is the amount of heat needed to raise the temperature of 1 kg of water by 1°C. Energy expenditure is measured by heat because energy cannot be created or destroyed, but can change forms when used. When humans use energy, the byproduct is a chemical substrate and heat.

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3
Q

Improvements made through training are typically lost how fast after discontinuing exercise?

A

A few weeks or months

Any physiological benefits to exercise such as increased muscle mass or lowered resting heart rate will be lost in a few weeks if exercise discontinues. This is why people say “if you don’t use it you lose it”.

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4
Q

True or False

Psychological changes that are caused by training are highly specific to the types of activities performed.

A

True.

The principle of specificity states that in order to get better at a specific task a person needs to train for that task. For example, in order to be better at running, you need to run or do drills that will help a specific part of their running technique.

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5
Q

It is recommended that people perform ______ minutes of activity per week for long-term weight loss.

A

200-300 minutes per week

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6
Q

What does the principle of progressive overload state?

A

In order to improve physical fitness, the exerciser must increase the demands placed on the body.

For example, a person will have to increase the amount of weight performed in strength training over time to still see improved levels of physical fitness.

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7
Q

What does the principle of reversibility state?

A

The positive effects of exercise are reversible when individuals discontinue or significantly reduce the frequency and/or the intensity of their exercise programs.

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8
Q

How many repetitions are recommended for improving strength?

A

8-12

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9
Q

At rest, the body uses ____ mL of oxygen per kg of body weight.

A

3.5

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10
Q

Why did the American College of Sports Medicine modify its exercise preparticipation health screening recommendations?

A
  • Exercise is safe for most people and has many health benefits
  • The cardiovascular risks associated with exercise lessen as the individual becomes more active
  • Exercise-related cardiovascular events are rare and often preceded by warning signs
  • The previous recommendations could result in excessive referrals to physicians for medical clearance
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11
Q

Define

Physical Activity

A

Any movement that contributes to daily energy expenditure.

Physical activity is associated with physical fitness.

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12
Q

What is the goal of a preparation health screening?

A
  • Identify who should receive medical clearance before starting an exercise program
  • Identify individuals with clinically significant conditions who may benefit from participating in a medically supervised program
  • Identify those with medical conditions that may require exclusion from exercise programs until those conditions are better controlled.
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13
Q

Define

Exercise

A

A planned, structured, and repetitive movement that contributes to daily energy expenditure.

Exercise is a subcategory of physical fitness.

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14
Q

True or False

Health coaches can write workouts for clients.

A

False.

Unless the health coach has other certifications or education, only exercise physiologists or personal trainers can write and prescribe workouts for clients.

Thinking of becoming a Personal Trainer? Check out the NASM Certified Personal Trainer class!

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15
Q

Define

Flexibility

A

The ability to move a joint through its complete range of motion

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16
Q

What are the common signs and symptoms of cardiovascular disease?

A
  • Pain or angina
  • Dyspnea (trouble breathing)
  • Otheropnea (trouble breathing laying down)
  • Syncope (dizziness)
  • Ankle edema (swelling)
  • Palpitations or tachycardia (fast heart rate)
  • Intermittent claudication (cramping in lower extremities)
  • Heart murmur
  • Unusual fatigue
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17
Q

In order to improve cardiorespiratory endurance, exercising for ______ minutes, _____ days per week is recommended.

A
  • 20-60 minutes (depending on the intensity)
  • 3-5 days per week
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18
Q

What health-related component of physical activity is relied upon during the performance of daily activities and is related to maintaining posture and gait?

A

Muscular endurance

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19
Q

How often should you perform aerobic exercise?

A

5 or more days per week

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20
Q

What are the risk factors for developing cardiovascular disease?

A
  • Age
  • Family history
  • Smoking
  • Physical activity
  • Obesity
  • Hypertension
  • Dyslipidemia
  • Diabetes
  • Low HDL
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21
Q

What is the most widely accepted formula to estimate a person’s maximum heart rate?

A

Max HR = 220-age

This formula has been shown to have a standard deviation of roughly 12 bpm.

22
Q

Can you trust a heart rate monitor alone to determine a client is staying within their target heart rate?

A

No.

HR monitoring technology can produce an erratic reading in addition to the standard deviations. It is advisable to use the RPE scale and a physical observation along with HR measuring technology.

23
Q

The minimum recommended level of weekly physical activity is _____ minutes per week.

A

150 minutes.

150 minutes per week does not prove effective in managing or preventing weight gain or obesity. 150 minutes is recommended to maintain current fitness level.

24
Q

Neuromotor exercise is an exercise that challenges a combination of what skill-related components?

A
  • Balance
  • Coordination
  • Gait
  • Agility

Neuromotor exercise is usually recommended for older adults to reduce the risk of falls.

25
Q

What recommendations can you give to a client in order to increase the amount of physical activity they are completing during a workday?

A
  • Stand up to take a call
  • Walk to see coworkers instead of emailing
  • Go to the restroom on a different floor than your desk
  • Take the stairs
  • Park farther away from the entrance
26
Q

What are some factors that can influence flexibility?

A
  • Connective tissue structure
  • The bone structure of a joint
  • Body fat near a joint
27
Q

If you are exercising at a high intensity, will you be exercising for a long or short duration?

A

Short.

Intensity and duration are inversely related meaning that when one is long, the other is short. You can only perform high-intensity activities for a short amount of time.

28
Q

What parameters of heath generally increase due to physical activity?

A
  • Cardiovasular function
  • Cardiorespiratory function
  • Cognitive function
  • Feelings of well-being
  • Performance at work and recreational activities
  • Physical function and independent living
29
Q

What makes up lean body mass?

A
  • Organs
  • Muscles
  • Bones
  • Connective tissues
30
Q

True or False

After stopping an exercise program for several months, the participant should be able to start right where they left off.

A

False.

After stopping an exercise routine, all improvements are lost typically within a few weeks. If the client has taken off several months, they will have to start over again otherwise there is a high likelihood of injury. For example, if a client “used to bench press 200 in college” and tried benching 200 lbs the first day resuming an exercise routine in several years, they will most likely injure themselves since all the strength they once had has faded as a result of not exercising.

31
Q

Body composition is a combination of what two things?

A

Lean body mass + fat = body composition

32
Q

Participation in physical activity has been shown to:

A
  • Improve body composition
  • Enhance lipoprotein profiles
  • improve glucose homeostasis and insulin sensitivity
  • Reduce blood pressure
  • Reduce inflammation
  • Decrease blood coagulation
  • Enhance endothelial function
33
Q

In order for an exercise to be considered vigorous intensity, it needs to use more than ____ METs.

A

6

34
Q

What is cardiorespiratory endurance?

A

The ability to perform large-muscle, dynamic exercise of moderate to high intensity for a prolonged period of time.

35
Q

What are the skill-related components of physical fitness?

A
  • Agility
  • Balance
  • Coordination
  • Speed
  • Power
  • Reaction time
36
Q

What is muscular endurance?

A

A muscles ability to maintain a contraction

37
Q

What are the three principles of training?

A
  • Specificity
  • Progressive overload
  • Reversibility
38
Q

What is the best way to monitor a client’s intensity?

A

There is no one preferred intensity monitoring method that is best for all clients or all types of exercise.

Ultimately, the best method is the one that the client and their exercise professional determine to be best.

39
Q

In order to improve muscular strength, exercising each muscle group _____ days per week is recommended.

A

2-3 times per week with at least 48 hours in between training sessions for each muscle group.

40
Q

What are the three most common arteries used to check for a person’s heart rate?

A
  1. Carotid
  2. Radial
  3. Temporal

During exercise, it is advised to not check for a pulse using the carotid artery as putting too much pressure on this artery could cause extreme changes in blood pressure resulting in potential injury.

41
Q

In order to be considered highly active, a person needs to exercise how many minutes per week?

A

More than 300 minutes of moderate level activity

OR

More than 150 minutes of vigorous activity

42
Q

What health conditions are associated with excess body fat around the midsection?

A
  • Hypertension (high blood pressure)
  • Metabolic syndrome
  • Type 2 diabetes
  • Stroke
  • Heart Disease
  • Dyslipidemia (high cholesterol)
43
Q

In order for an exercise to be considered moderate intensity, it needs to use between ___ and ___ METs.

A

3 and 6

44
Q

Individuals who perform exercises to improve one or more of the skill-related components of physical fitness usually have achieved a certain level of _____.

A

Conditioning

Skill-related components are skills that are usually required and practiced by individuals training for a specific sport or fitness activity.

45
Q

What parameters of heath generally decrease due to physical activity?

A
  • Coronary artery disease risk factors
  • Morbidity
  • Mortality
  • Anxiety and depression
  • Risk of falls
46
Q

In order to be considered active, a person needs to exercise how many minutes per week?

A

150-300 minutes at moderate intensity

OR

75 minutes at a vigorous intensity

47
Q

How often should you perform resistance training?

A

Each muscle group 2-3 times per week

48
Q

What is the difference between exercise and physical activity?

A

Exercise is a type of physical activity that is planned with the intention of improving or maintaining one or more of the components of physical activity.

49
Q

What are the health-related components of physical fitness?

A
  • Cardiorespiratory endurance
  • Muscular endurance
  • Muscular strength
  • Flexibility
  • Body composition
50
Q

in order to maximize the benefit of an individual workout, what should be the order of the following components of a workout:

  • Flexibility
  • Resistance
  • Aerobic
  • Neuromotor
A
  1. Aerobic
  2. Resistance
  3. Neuromotor
  4. Flexibility

It is also important to include a warmup and a cooldown to each exercise session that should include a cardio component and appropriate stretching techniques.

ACE ® Health Coach (18 decks)

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