Basics To Health Fitness

Front 1

Risk factors associated with sedentary lifestyles

Back 1

Coronary Heart Disease, Hypertension, Diabetes, Obesity, and musculosketal disorders.

Front 2

CDC/ACSM exercise recommendations for health benefits

Back 2

"US citizens should accumulate 30 minutes or more of moderate intensity physical activity most, preferably, all days of the week"
Moderate atleast 30 minutes/day 5x week, or vigorous 20 min 3x a week. Also 8-10 strength training exercises, 8-12 reps, twice a week.

Front 3

How many minutes should one exercise at a moderate rate to maintain health and reduce disease risk?

Back 3

30 minutes

Front 4

How much may someone need to do to lose or maintain weight loss?

Back 4

60-90 minutes a day

Front 5

CDC and ACSM goal

Back 5

To maintain health and reduce risk

Front 6

Recent AHA/ACSM goal

Back 6

Maintain health and reduce risk

Front 7

IOM goal

Back 7

was to maintain healthy body weight and prevent weight gain

Front 8

Dose response of exercise

Back 8

Frequency, Duration, Intensity, and mode of activity.

Triglycerides are highest percent of potential improvement achieved then BP, body comp, and HDL's.

Front 9

Activity pyramid wants what?

Back 9

Try to be active for atleast 30 minutes everyday. Daily physical activity is the base for fitness. Activity can be continuous of in multiple segments of atleast 10 minutes. (bottom to top): activities of daily living, flexibility, aerobic exercise, strength training, recreation activies, and then high intensity exercise and competitive sports.

Front 10

Positive risk factors for CVD

Back 10

Age, family history, dyslipidemia, hypertension, smoking, diabetes, obestity, and sedentary lifestyle.

Front 11

Negative risk factors for CVD

Back 11

High HDL's

Front 12

Controllable risk factors for CVD:

Back 12

Hypertension, obesity, sedentary lifestyle, lipids, smoking, and diabetes.

Front 13

Non-controllable risk factors for CVD

Back 13

age, and family history

Front 14

HTN criteria

Back 14

SBP>140 mmHg DBP>90mmHg

Front 15

Health Benefits of Exercise

Back 15

50% reduction on heart disease, 30% reduction in HTN, DM, colon CA, 18% reduction in breast CA, and improvements in depression and anxiety, obesity, cone, muscle and joint health, and improved strength and agility.

Front 16

Risk factors of Metabolic Syndrome

Back 16

Triglycerides >150, BP>130/85, Low HDL, elevated BP, Fasting glucose>100

Front 17

What is the PAR-Q designed for

Back 17

designed to identify individuals who need medical clearance prior to participation in exercise or testing. Need to rely on person's honest answers to questions. YES to any questions results in referral to physician for medical clearance.

Front 18

ACSM Risk Stratification

Back 18

Low Risk- Men<45 years and women <55 years who are asymptomatic and meet no more than one risk factor threshold from table 3.3

Moderate Risk:Older individuals (men>45 and women >55) or those who meet the threshold for two or more risk factors from 3.3

High Risk: List on page 18 of lab manual

Front 19

Cardiopulmonary Circulation is

Back 19

The heart is a reciprocation pump that fills and ejects blood, blood, and reall two pumps that are joined togetehr with no connection between the right and left side other than the lungs. The blood leaves the R ventricle through the pulmonary arter to the lungs where it picks up oxygenated blood and then the oxygenated blood is returned via the pulmonary veins to the left side of the heart. The blood then leaves the left ventricle goes through the aorta to all the parts of the body then returns to the heart through the superior and inferior vena cava. The first organ it supplies is itself, the heart. The two coronary arteries that arise from the aorta are the left main trunk and the RCA. Blood is supplied to the myocardium through the coronary arteries.

Front 20

What sound does the heart make and why?

Back 20

Lub dub: Lub is the first sound which is the closing of the tricuspid vale and the mitral vale. The second sound is the closing of the aortic and pulmonary valves.

Front 21

What is Cardiac Output?

Back 21

The amount of blood ejected from the heart per minute. CO=HRxSV

Front 22

What is Pulse Pressure

Back 22

The difference between SBP and DBP

Front 23

What is SBP

Back 23

The pressure during the contraction and blood ejection phase of the cardiac cycle.

Front 24

What is DBP

Back 24

The pressure during the relaxation and filling phase of the cardiac cycle.

Front 25

What happens to blood pressure during exercise?

Back 25

SBP should go up and DBP should stay about the same or SBP increase with increased work

Front 26

Steady State HR during exercise means what

Back 26

When the heart rate stabilizes during a constant workload during exercise. Generally takes the heart about 3 minutes to reach the plateau.

Front 27

Max HR

Back 27

The point at which the HR cannot increase even if the workload does. To find predicted Max HR MaxHr=220-age

Front 28

Define VO2max

Back 28

The maximum rate the body takes up, distributes and uses oxygen in the performance of larger muscle mass expercise. Measuring VO2 max can be done with an open circuit spirometry.

Front 29

What is the relationship between HR, VO2 and workload?

Back 29

The workload increases until the max HR is obtained at the threshold, the VO2 max will keep the threshold as well. This is usually at an RPE at 17 or above.

Front 30

What is the equation to find VO2

Back 30

- VO2 L/min = VIO2 – VEO2 - - INHALE AND EXHALE!

Front 31

What are the limiting factors in oxygen uptake

Back 31

The lungs: Capacity of the respiratory system to take up the oxygen, the capcity of the heart to pump blood, the capacity of blood flow to transport oxygen, and the capacity of working muscle tissues to receive and use oxygen.

Front 32

What is the difference between Absolute VO2 and Relative VO2

Back 32

Absolute provides a measure for energy cost for non weight bearing activities such as leg or arm cycle ergometry. Relative VO2 is used to classify a individuals Cardiorespiratory fitness level or to compare fitness levels of individuals differing in body size.

Front 33

MET is what

Back 33

The amount of energy being used at rest or 3.5 VO2

Front 34

RPE Scale is what?

Back 34

Scale used to measure the intensity a client is going.

Front 35

What are the different forms of testing Body composition

Back 35

Skinfolding, underwater weighing, DEXA, Bioelectrical impedence, infrared, bod pod

Front 36

Steady State HR during exercise means what

Back 36

When the heart rate stabilizes during a constant workload during exercise. Generally takes the heart about 3 minutes to reach the plateau.

Front 37

Max HR

Back 37

The point at which the HR cannot increase even if the workload does. To find predicted Max HR MaxHr=220-age

Front 38

Define VO2max

Back 38

The maximum rate the body takes up, distributes and uses oxygen in the performance of larger muscle mass expercise. Measuring VO2 max can be done with an open circuit spirometry.

Front 39

What is the relationship between HR, V)2 and workload?

Back 39

The workload increases until the max HR is obtained at the threshold, the VO2 max will keep the threshold as well. This is usually at an RPE at 17 or above.

Front 40

What is the equation to find VO2

Back 40

- VO2 L/min = VIO2 – VEO2 - - INHALE AND EXHALE!

Front 41

What are the limiting factors in oxygen uptake

Back 41

The lungs: Capacity of the respiratory system to take up the oxygen, the capcity of the heart to pump blood, the capacity of blood flow to transport oxygen, and the capacity of working muscle tissues to receive and use oxygen.

Front 42

What is the difference between Absolute VO2 and Relative VO2

Back 42

Absolute provides a measure for energy cost for non weight bearing activities such as leg or arm cycle ergometry. Relative VO2 is used to classify a individuals Cardiorespiratory fitness level or to compare fitness levels of individuals differing in body size.

Front 43

MET is what

Back 43

The amount of energy being used at rest or 3.5 VO2

Front 44

RPE Scale is what?

Back 44

Scale used to measure the intensity a client is going.

Front 45

What are the different forms of testing Body composition

Back 45

Skinfolding, underwater weighing, DEXA, Bioelectrical impedence, infrared, bod pod

Front 46

What are the numbers for hip to waist ratios which would be identified with central obesity?

Back 46

Males >.95, and females >.85

Front 47

What are the numbers for waist circumference which would indicate central obesity?

Back 47

Males > 40 inches and females > 35 inches

Front 48

What is the calculation for BMI

Back 48

(Weight(pounds)/(height (inches))^2)x703

Front 49

What are the Classifications for BMI

Back 49

- <18.5 = low, <18.5 – 24.9 = normal, >25 overweight, > 30 obese (class 1), > 35 obese (class 2), > 40 obese (class 3)

Front 50

What are the components of fitness testing in order of testing?

Back 50

Resting HR, BP, Body comp, CV fitness, muscular fitness/strength, flexibility

Front 51

What is validity?

Back 51

ability of a test to measure accurately with minimal error

Front 52

What is Reliability

Back 52

Ability to yield consistent and stable scores, cross trials over time

Front 53

What is Objectivity

Back 53

reliability among testers

Front 54

Specificity

Back 54

the ability to correctly identify individuals with no disease.

Front 55

What is Sensitivity?

Back 55

The probability of correctly identifying individuals who have a disease or syndrome

Front 56

Name some indications of test termination (absolute)

Back 56

Absolute indications:
1. Drop in systolic blood pressure of >10 mmHg from baseline blood pressure despite an increase in workload, when accompanied by other evidence of ischemia.
2. Onset of moderate to severe angina (Level 3-4).
3. Increasing nervous system symptoms: ataxia, dizziness, or near syncope
4. Signs of poor perfusion (cyanosis or pallor)
5. Technical difficulties monitoring the ECG or systolic BP
6. Subjects desire to stop
7. Sustained ventricular tachycardia
8. ST elevation (+1mm) in leads without diagnostic Q waves (other than V1 or aVR).

Front 57

Name some indications of test termination (relative)

Back 57

Relative Indications:
1. Drop in systolic blood pressure of >10 mmHg from baseline blood pressure despite an increase in workload, in the absence of other evidence of ischemia.
2. ST or QRS changes such as excessive ST depression (>2mm horizontal or downsloping ST-segment depression) or marked axis shift.
3. Arrhythmias other than sustained ventricular tachycardia, including multifocal PVC’s, triplets of PVC’s, Supraventricular tachycardia, heart block, or bradyarrhythmias.
4. Fatigue, shortness of breath, wheezing, leg cramps, or claudication
5. Development of bundle-branck block or intraventricular conduction delay that cannot be distinguished from ventricular tachycardia.
6. Increasing chest pain.
7. Hypertensive response (systolic BP >250 mmHg and/or diastolic BP of> 115 mmHg)

Front 58

What is specificity training?

Back 58

You don't train for a marathon by only lifting weights, you have to run

Front 59

What is the overload principle?

Back 59

The systems of the body must be taxed using loads greater they are accustomed inorder to make improvements

Front 60

What is the idea of progression?

Back 60

As your training advances you increase your exercise prescriptions

Front 61

What are initial values?

Back 61

The level that you begin your training at. Individuals with low initial fitness levels will show greater relative gains at a faster rate than those with average or high fitness levels

Front 62

Interidividual variability

Back 62

Need to design programs with these specific needs, interests, and abilities in mind

Front 63

Diminishing returns

Back 63

As you progress through the improvement stage the amount of improvements seen will decrease as the person improves and starts to reach the genetic ceiling. For ex. No matter how hard Dr.V works he will never win the Tour de France

Front 64

What is Reversibility?

Back 64

When the individual discontinues their exercise training, exercise capacity diminishes quickly

Front 65

Name the principles of exercise prescription

Back 65

Mode, intensity, duration, frequency, and progression

Front 66

What is mode?

Back 66

Type of exercise

Front 67

What is intensity?

Back 67

How hard they are working

Front 68

What is Duration

Back 68

How long they are working

Front 69

What is frequency

Back 69

How often

Front 70

What is progression?

Back 70

The rate that they increase the work

Front 71

Name the 3 types of modalities and the intensity and skill of each

Back 71

Group 1 is not skill dependent or intense

Group 2 is skill dependent but not intense

Group 3 is both skilled and intense

Front 72

What are the 3 stages of progression?

Back 72

Initial, improvement, and maintenance

Front 73

How long is the initial stage?

Back 73

Usually about 6 weeks

Front 74

When can a person skip an initial stage?

Back 74

If they are already active before beginning

Front 75

How long is the improvement stage?

Back 75

4-8 months usually It is continued until the goal is reached

Front 76

How long is the maintenance stage?

Back 76

It is continued forever

Front 77

What is the ACSM guideline to daily activity?

Back 77

20-60 minutes of intermittent activity depending on intensity

Front 78

Components of exercise session

Back 78

warmup. CV conditioning, cool down

Front 79

How do you calculate HRR?

Back 79

MaxHR-RestingHR=HRR

Front 80

How do you calculate VO2R

Back 80

VO2max-3.5=VO2R

Front 81

How do you transfer MET to Caloric Expenditure?

Back 81

Mult. by 3.5,Mult. by weight (Kg), divide by 1000, multiply by 5, multiply by time working (minutes).

Front 82

How do you transfer Caloric Expenditure to MET?

Back 82

Divide Calories by minutes, divide by 5, multiply by 1000, divide by weight (kg), divide by 3.5

Front 83

Give the three different types of strength training

Back 83

Isometric,Isotonic, and Isokinetic

Front 84

What is isometric?

Back 84

The joint angle and muscle length do not change

Front 85

What is isotonic

Back 85

Tension is the same, the muscle length changes

Front 86

What is Isokinetic

Back 86

Training that has both variable resistance and a speed governing factor

Front 87

What intensity level should someone who is sedentary start off as?

Back 87

40 or 50-70%

Front 88

What intensity level should someone start off at if they are somewhat active?

Back 88

60 or 70-85%

Front 89

What intensity level should someone start off at who is active?

Back 89

70-85% VO2R

Front 90

What is concentric movement?

Back 90

muscle length shortens

Front 91

What is eccentric movement?

Back 91

muscle length increases

Front 92

What is the all or none principal?

Back 92

When a nerve innervates a muscle fiber it contracts maximally or not at all

Front 93

What is hypertrophy?

Back 93

Results from the developmet of more capillaries within the muscle tissues, the enlargement of muscle fibers, recruitment and enlargement of inactive muscle fibers and thickening of connective tissue.

Front 94

Three classifications of Muscle?

Back 94

Skeletal, Epithelial, and Cardiac

Front 95

What is the Sliding filament theory?

Back 95

The sliding filament theory describes a process used by muscles to contract.

Front 96

What are the fundamental principles?

Back 96

Progression, Regularity, Overload, Specifity, Diminishing Returns, and Reversibility

Front 97

What is Dynamics?

Back 97

Constant external resistance, muscles that involve a lifting and lowering phase.

Front 98

What are plyometrics?

Back 98

Conditioning designed to enable a muscle to reach maximal force in the shortest time, Ideal for improved agility, speed, and power.

Front 99

Name the different modes of Resistance Training

Back 99

Weight machines, free weights, medicine balls/elastic cords/stability balls, and body weight exercises

Front 100

According to the ACSM what is the repetition range for a healthy adult?

Back 100

3-20

Front 101

What is split training exercise?

Back 101

For athletes who dedicate up to 6 days a week for lifting. They do a different area of body for each day

Front 102

What is circuit Resistance Training?

Back 102

Basically Curves.....You have 10-15 stations per circuit and you go to each one 2 or 3 times. Super circuits if you have CV stations between the other stations

Front 103

What is pyramid training?

Back 103

Starts off light and goes to heavy from 50% to 66% to 100% of 10RM

Or you can use Oxford technique of Heavy to light.

Front 104

What is Periodization training?

Back 104

Three phases of Shock, Adaptation and Staleness, also breaks down into Macrocycle, mesocycle, and microcycle

Front 105

What are the manifestations of overtraining?

Back 105

You plateau or decrease in performance
Decrease body weight
Loss of Appetite
Sleep disturbances
Muscle tear
Increased Risk for infection

Front 106

What are the direct methods of flexibility?

Back 106

Goniometer, flexometer, and inclinometer

Front 107

What are the proprioceptors?

Back 107

Golgi tendons, and muscle spindles

Front 108

When should you stretch?

Back 108

After low cardio workout so muscles are warm

Front 109

What are the limitations to ROM?

Back 109

Joint mechanics, Muscle or Fat Obstruction, and Soft Tissue Stiffness (can be modified with stretching)

Front 110

What is passive assisted stretching?

Back 110

The client is relaxed as his partner moves the body part to perform the stretch.

Front 111

What is active assisted?

Back 111

The client stretches the body part to its ROM and the partner moves it beyond.

Front 112

What is Ballistic Stretching?

Back 112

Fast jerky movement

Front 113

What is Static Stretching?

Back 113

Slow and Controlled

Front 114

What is dynamic stretching?

Back 114

Used by athletes to mimic movements in competition. Bouncing but more controlled than Ballistic.

Front 115

What is Proprioceptive Facilitation Stretching?

Back 115

Involves maximal or submaximal contractions of the agonist or antagonist muscle groups, followed by passive of the target muscles. Two types Contract-relax and Contract relax agonist contract

Front 116

What is the normal spine curvatures for the 3 areas.

Back 116

Cervical is Concave, Thoracic is convex or kyphotic, lumbar is concave or lordotic.

Front 117

T/F Standing position actually puts more stress on the lumbar spine than standing

Back 117

False

Front 118

Which Muscle of the spine stabilizes trunk during movements?

Back 118

Multifidus

Front 119

What muscle is used during trunk extension and lateral flexion?

Back 119

Quadratus Lumborum

Front 120

What percentage of adults in US are overweight?

Back 120

2/3

Front 121

What percentage of adults are obese

Back 121

1/3

Front 122

What percentage of children are at risk of being overweight? (>85 percentile)?

Back 122

29-35%

Front 123

What fat distribution is most likely to have central obesity?

Back 123

Apple shaped

Front 124

How do you determine Calorie needs?

Back 124

RMR men=BWx11 kcal/lb
RMR women=BWx10 kcal/lb

Front 125

What are the ACSM guidelines to weight loss?

Back 125

Primary mode: Large muscle groups
Intensity at 40-60 % HRR
Frequency: 5-7 days/week
Duration 45 to 60
Volume 200-300 minutes/week with 2000+calories per week

Front 126

Formula for estimating RMR based on body surface

Back 126

RMR=BSAx38kcalx24 for men
RMR=BSAx35x24 for women

Front 127

What are the general guidelines to the dietary guidelines for americans?

Back 127

30% fat (or less) 58% CHO 12%protein
Also Vitamin intake esp A C and B, Minerals esp Ca and Iron, Increased fiber, decreased sodium, and water