Unit 1 Flashcards

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1
Q

Name 10 fitness components ?

A
  1. muscular strength
  2. muscular endurance
  3. proprioception and balance
    4.Flexibility
  4. body composition
    6.aerobic fitness
  5. speed
    8.agility
    9.reaction time
    10.power
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2
Q

List 10 benefits of physical activity

A
  1. lowers risk of premature death and chronic conditions
  2. reduceses anxiety and depression
  3. helps control weight
  4. increases functional health
  5. prevents falls
  6. Improves cognitive function
  7. better sleep
  8. Maintains and improves done mineral density
    9.lower blood pressure and improve heart health
    10.improve joint pain and stiffness
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3
Q

What is recommended min exercise for adults ?

A

30 min of moderate exercise for 5-7 days/week
>1000kcal and >150 min /week
OR
20 mins vigorous activity - 75min/week

> 2 days resistance

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4
Q

6 categories of Hypokinetic diseases?

A
  1. Cardiovascular
  2. cancer
  3. metabolic
  4. musculoskeletal
  5. phychological
  6. pulmonary
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5
Q

10 examples of hypokinetic dieseases ?

A
  1. Hypertention
  2. Coronary heart disease
  3. Oesteoporosis
  4. Anxiety
  5. asthma
  6. cancer (lung, breast etc..)
  7. Diabetes
  8. Obsesity
    9.Bone fractures and connective tissue tears
  9. atherosclerosis
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6
Q

1 Met = ? kcal/min

A

1.2 kcal/min

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7
Q

What is RMR influenced by ? (10)

A
  1. age
  2. height
  3. weight
  4. smoking
  5. exercise level
  6. muscle mass
  7. hormones
  8. diet
  9. fat %
  10. gender
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8
Q

1 MET = ? ml/kg/min

A

3.5

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9
Q

What is a MET?

A

metabolic equivilant and used to measure nergy expenditure or 02 consumption during rest and exercise

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10
Q

FITT-VP principle ? (6)

A

frequency
intensity
time
type
volume
progression

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11
Q

How to measure intensity of training ? (6)

A
  1. HR
  2. Speed
  3. 02 consumption
  4. rate of exertion
  5. ventilation rate
  6. lactate levels
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12
Q

what is karvonen formula ?

A

((220-age-RHR) x %) + RHR

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13
Q

How to calculate % of max predicted HR ?

A

(220-age) x %

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14
Q

what is vo2 formula of walking speed?

A

vo2 = 0.1 x speed + 3.5

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15
Q

how to measure volume of training ? (5)

A
  1. minutes/week(time)
  2. kcal/week (energy)
  3. km/week (distance)
    4 steps
  4. MET - minutes/week (energy)
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16
Q

5 different min recommendations for volume of training ?

A
  1. 30 minsx 5 days = 150/week
  2. 1000-2000 kcal/week
  3. 40km/weel
  4. 5-10k steps a day
  5. 900 met min/week
17
Q

What is the physical activity index ?

A

dose - response relationship between intensity duration and frequency

18
Q

what is minimum on PAI ?

A

> 30 is good

19
Q

What is RPP formula and what is it used for ?

A

HR X sbp
measures workload of 0xygen demand

20
Q

What are the norms for rpp?

A

ideal : <8000
average : 8000-10 000
high : 10 000-12 000
extremely dangerous : > 12 000