Week 6- Exercise 101 Flashcards
PART 1
PART 1
What is the difference between physical activity and exercise?
Physical Activity
-A broad term used to describe all forms of large muscle movements including sports, dance, games, work, lifestyle activities, and exercise for fitness.
Exercise
-Any activity designed to develop or hone a skill or ability. Physical activity intended to improve strength, fitness and specific athletic skill or skills.
Do physical activity and exercise share a common goal?
Yes, improvements in strength and aerobic capacity, flexibility and improved functional capacity. Will lead to increased QOL.
What are the (2) types of exercise?
- Aerobic Exercise (Reconditioning)
- Anaerobic (Resistance Training)
PART 2: AEROBIC EXERCISE
PART 2: AEROBIC EXERCISE
What (4) things does aerobic exercise help enhance?
- pulmonary performance
- cardiac performance
- blood flow
- ability to extract/utilize delivered O2
- What is an indirect assessment of aerobic capacity?
- What does this mean?
- VO2 max
- There is a point where oxygen consumption plateaus despite increase in exercise intensity.
Reaching VO2max:
- RER > ____
- Leveling off of ____________ despite increasing work load.
- Elevated _______ levels
- Achievement of ______
- > 1.15
- O2 consumption
- lactate levels
- HRmax
VO2max:
- What is it?
- Best indicator of ____ fitness and _______ endurance.
- Is it the gold standard for determining cardiorespiratory fitness?
- Refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise.
- CV fitness and aerobic endurance
- Yes
What are some other names for VO2max?
- maximal oxygen consumption
- maximal oxygen uptake
- maximal aerobic capacity
What are some factors that influence VO2max? (6)
- Gender
- Family Hx
- Age
- Body composition
- Training status
- Altitude
What are some tests to assess submaximal exercise capacity? (5)
- 6MWT
- Fixed work load tests
- Submaximal treadmill test (pre set HR, symptom limited)
- Step test
- Cycling test
What are some other methods to assess submaximal exercise?
- Questionnaires
- Weekly Activity Levels
- Wearables***
What are some things that we can do with an estimate of VO2 peak? (4)
- Describe the maximal aerobic capacity/maximal fitness status of an individual!!
- Use it to write exercise prescription.
- Use it to demonstrate improvement in exercise capacity associated with reconditioning (PT!!!)
- Develop treatment goals
CV Exercise can be beneficial _________ and ________.
physically and mentally
What are some physical benefits of CV exercise? (6)
- Reduce body fat.
- Increase aerobic capacity (ability of the body to use O2).
- Increase lung volume (and lung’s ability to take in O2).
- Reduce demands on the heart (at rest and during exercise).
- Lower BP.
- Reduces risk factors for numerous disease.
What are some mental benefits of CV exercise? (2)
- Reduces anxiety.
- Improves mild-mod depression, self-esteem, and mood.
- What is a MET?
- 1 MET = ____ml/kg/min
- Amount of energy it costs to complete a task, determined by the amount of oxygen it requires.
- 3.5ml/kg/min
PART 3: ANAEROBIC EXERCISE
PART 3: ANAEROBIC EXERCISE
What are the (5) determinants of strength?
- Number of motor units recruited.
- Frequency of motor unit firing.
- Quality of motor unit synchronization.
- Muscle fiber type.
- Cross sectional area.
What are some ways to assess anaerobic fitness? (6)
- MMT
- 1RM
- 8-10RM
- Hand-held dynamometer***
- Isokinetic testing
- Power testing (Wingate test, Stair test)
What are some benefits of improved anaerobic capacity? (3)
- Increased strength.
- Greater balance/reduced fall risk.
- Muscle strength but not mass independently associated with physical function in older adults.
What are (3) issues associated with muscle decline with aging?
- Sarcopenia (>60yo)
- Reduction in capillary blood supply.
- Fewer satellite cells.
Frailty:
- 10% in those >____.
- 50% in those >____.
- 10% in those >65.
- 50% in those >85.
-What are the (5) criteria for the diagnosis of frailty?
- Prefrail = __-__ criteria
- Frail = >__ criteria
- ) Recent weight loss
- ) Self reported exhaustion
- ) Weakness
- ) Slow walking speed
- ) Decreased physical activity
Prefrail = 1-2 criteria Frail = >3 criteria
Frailty Criteria:
Recent Weight Loss:
-___lbs in previous year. BMI ___s to walk ___m.
Decreased Physical Activity:
- >____kcal/week of activity.
- 10lbs in previous year, BMI <18.5
- Unusually tired/weak in previous month.
- <20% of age predicted grip strength.
- > 5s to walk 4m.
- > 270kcal/week of activity.
Power:
- Power = _____*_______
- Reflects a combination of ________ and __________.
- force * velocity
- strength and endurance
Is power or strength more related to performance and functional capacity?
Power
What are some tests used to measure power? (3)
- Peak Cycling Test
- Stair Climb Test
- 30s Sit to Stand
Acute CV Response to Exercise:
- ___ HR
- ___ CO
- ___ SV
- ___ SP
- ___ in DP
- ___ TPR
- ↑HR
- ↑CO
- ↑SV
- ↑SP
- ↓ or no change in DP
- ↓ TPR
What are (2) indications for stopping exercise in regards to BP?
- SP fails to increase or drops below resting levels.
- DP increases >10mmHg.
