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212 Cards in this Set
- Front
- Back
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What is the difference between physical activity and exercise?
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Physical activity is bodily movement produced by the contraction of skeletal muscles that substantially increases energy expenditure, while exercise is more structured and planned
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Healthy adults should participate in how much physical activity per week minimum?
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Moderate intensity 30min five days per week
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Healthy adults should participate in how much aerobic activity per week minimum?
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Vigorous intensity 20min three days per week
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How many days per week should strength and endurance training occur in adults?
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Two days per week
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What groups of adults would benefit from exercising more than the weekly recommendations?
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People who wish to: improve their fitness, reduce their risk for chronic diseases and disabilities, prevent unhealthy weight gain
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How many minutes per week should adults be working out?
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150 min
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How many minutes per week should adults be working out intensely?
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75 min
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What is the formula for max HR?
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220-age
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What is a set of attributes related to a person's ability to perform a physical task?
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Physical fitness
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What is the testing of agility, balance, coordination, speed, power, and reaction time?
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Performance testing
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What is the testing of body composition, cardiorespiratory assessment, muscular fitness (strength and endurance), and flexibility?
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Health-related fitness testing
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What is the status of metabolic systems and variables predictive of the risk for diabetes?
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Metabolic fitness
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What is the status of body compositional factors such as body circumference, body fat, and regional body fat distribution?
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Morphologic fitness
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What is the status of bone mineral density?
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Bone integrity
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Other than physical fitness, what is the other component of total fitness?
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Psychosocial implications
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What are the benefits of regular physical activity and/or exercise on the cardiorespiratory function?
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Decrease in systolic BP
Decrease in RR Increased capillary density of skeletal muscle |
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What are the benefits of regular physical activity and/or exercise for reduced CAD and risk factors for CAD?
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Reduce insulin
Reduce resting systolic BP Slight increase in diastolic BP Increase serum HDL Reduce total body fat Decrease in platelet aggregation |
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Does exercise help you live longer?
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No, it just helps to prevent premature death
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What type of relationship exists between dosage of physical activity/fitness and incidence of chronic diseases?
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Inverse
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What are some diseases that show evidence of reduced rates due to regular physical activity and/or exercise?
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Stroke
Breast cancer Lung cancer Prostate cancer |
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What are some diseases that show evidence of no chance in rates due to regular physical activity and/or exercise?
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Blood pressure
Depression Anxiety |
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What is an irritated cell that starts firing that should not be and causes arrhythmia?
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Ectopic fossae
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What is the number one cause of death in young male athletes?
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Hypertrophic cardiomyopathy
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What is the difference between absolute and relative contraindications?
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Relative contraindications can be superseded if the benefits of exercise outweigh the risks
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what are the three pre-participation levels of screening?
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level 1: risk stratification
level 2: additional pre-participation assessment level 3: exercise test considerations |
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what three things are part of level 1 of the pre-participation screening for self-guided physical activity?
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PAR-Q & YOU
AHA/ACSM Questionnaire determine need for medical clearance |
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what four things are part of level 1 of the pre-participation screening for professionally-guided physical activity?
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Identify presence of CAD risk factors
Identify presence of major signs/symptoms related to cardio, pulmonary, or metabolic disease Determine ACSM risk category Determine need for medical clearance prior to exercise testing/participation |
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what is a symptom?
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subjective; what the patient says is wrong
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what is a sign?
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objective; what HCP sees/observes/measures
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what is tachycardia?
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HR >100BPM
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what is orthopnea/paroxismal nocturnal dyspnea?
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sudden waking at night or requires pillows to avoid shortness of breath
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how is a person classified as "Low Risk" according to the ACSM risk stratification?
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males < 45yo and women < 55yo
asymptomatic have 1 or 0 CVD risk factors |
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how is a person classified as "Moderate Risk" according to the ACSM risk stratification?
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men >45yo and women >55yo
asymptomatic have more than 2 CVD risk factors |
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how is a person classified as "High Risk" according to the ACSM risk stratification?
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individuals with known cardiovascular, pulmonary, or metabolic disease with 1 or more signs/symptoms
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if someone is low risk, do you need to recommend a medical exam or exercise test before patient participation in moderate to vigorous activity?
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no
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if someone is moderate risk, do you need to recommend a medical exam or exercise test before patient participation in moderate to vigorous activity?
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only need a medical exam prior to vigorous activity
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if someone is high risk, do you need to recommend a medical exam or exercise test before patient participation in moderate to vigorous activity?
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need medical exam and an MD supervised test
patient must have physician supervision for ALL exercise tasks |
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what are the AHA risk stratification criteria?
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Class A: apparently healthy, no restrictions
Class B: documented stable CVD with low risk Class C: moderate to high risk for cardiac complications Class D: unstable disease with activity restriction |
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what are the components of a comprehensive medical exam? (and also an pre-exercise evaluation)
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medical history
physical exam Laboratory tests |
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what are the indications for stopping an exercise test in low-risk adults?
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Onset of an angina or angina-like symptoms
Drop of >10mmHg in systolic BP or failure to increase with exercise intensity Excessive rise in BP (systolic >250, diastolic >115) Poor perfusion: dizziness, confusion, ataxia, pallor, cyanosis, nausea, cold/clammy skin Failure of HR to increase with increase intensity Noticeable change in heart rhythm Subject asks to stop Severe fatigue Failure of test equipment Exeeding MaxHR |
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what are three things you need to know when selecting an appropriate pre-exercise evaluation procedure?
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setting?
patient's health status/risk? patient's fitness level |
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what is intermittent claudication?
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calf pain when walking, goes away when person sits
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why does a person wake up in the middle of the night with paroxismal nocturnal dyspnea?
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the blood is pooling in their heart (sign of heart failure)
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what is the difference between modifiable and non-modifiable risk factors?
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modifiable can be changed, non-modifiable risk factors are like ethnicity, gender, etc (canNOT be changed)
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what is the pre-hypertensive BP range?
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120-139 over 80-89
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what is the BP range for stage 1 HTN?
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140-159 over 90-99
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what is the BP range for stage 2 HTN?
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greater than/equal to 160 over greater than/equal to 100
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what is the normal BP?
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<120 over <80
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what is DASH?
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the Dietary Approach to Stopping Hypertension
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what is the percent of essential body fat in males?
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3%
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what is the percent of essential body fat in females?
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12%
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where is xanthelasma located?
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around the eye
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which gender often exhibits the more uncommon pattern for anginal pain?
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females
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what are some primary markers for myocardial damage?
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Patient has had 5% of total CK in their CK band
If creatine phosphokinase is > 70U/L in females and 90U/L If troponin levels rise above .95ng/mL |
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what level should you keep your triglycerides?
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at or below 5:1
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what are the stages, in order, of the transtheoretical model of behavior change?
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precontemplation
contemplation preparation action maintenace termination |
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what is the first law of thermodynamics?
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the body does not produce, consume, or use up energy; rather, it transforms from one form into another as physiologic system undergo continual change
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do exergonic reactions release/free up energy or store/absorb energy?
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release/free up
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do endergonic reactions release/free up energy or store/absorb energy?
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store/absorb
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what is entropy? (2nd law of thermodynamics)
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the tendency of potential energy to convert to kinetic energy
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what are the three categories of biological work?
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mechanical
chemical transport |
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what is a body example of mechanical work?
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muscle contraction
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what is an example of body chemical work?
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synthesis of macromolecules
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what is a body example of transport work?
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concentration of substances in intracellular and extracellular fluids
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what does the limit of exercise intensity depend on?
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the rate that cells extract, conserve, and transfer chemical energy in the food nutrients to the contractile filaments of skeletal muscle
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where do glycolytic enzyme act in the cell?
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cytoplasm
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where do oxidative enzymes act in the cell?
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mitochondria
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what are coenzymes?
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complex nonprotein organic substances that facilitate enzyme action by binding the substrate with its specific enzyme
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what is the energy currency of the body?
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ATP
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which type of reactions are typically endergonic?
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anabolic
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which type of reactions are typically exergonic?
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catabolic
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what are the three basic energy systems in the body?
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ATP-PCr system (phosphagen system)
glycolytic system oxidative system |
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which of the body's energy system(s) are anaerobic?
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phosphagen and glycolytic
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what is produced in the phosphagen system?
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1 mole of ATP per 1 mole of phosphocreatine
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which of the body's energy systems is for immediate fuel?
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phosphagen system
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how long into the workout does the ATP-PCr system work?
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3-15sec
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what is the breakdown of glucose?
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glycolysis
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what is the process by which glycogen is broken down into glucose-1-phosphate to be used by muscles?
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glycogenolysis
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what is the process by which glycogen is synthesized from glucose to be stored in the liver?
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glycogenesis
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at which point during the exercise bout does the glycolytic system provide fuel?
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1-2minutes
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which are the two major energy contributors during the early minutes of high-intensity exercise?
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phosphagen and glycolytic
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how many kCals are in 1 g carbohydrate?
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4 kcal
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what is the primary method of energy production during endurance events?
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oxidative system
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at which point in the exercise bout does the oxidative system provide fuel?
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after 2 min
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how much of the body's total ATP synthesis occurs during oxidative phosphorylation?
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> 90%
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what is the net yield of ATP from 1 glucose molecule in oxidative phosphorylation?
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36 ATP
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how many kcals are in 1g of fat?
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9 kcal
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what is needed in order for fat to be broken down?
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oxygen
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how many ATP are released per glycerol molecule broken down?
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19 ATP
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how many ATP are released per fatty acid broken down?
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441 ATP
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how many ATP are yielded through breakdown of glycerol and fatty acids?
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460 ATP
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which stores more energy: carbs or fats?
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fats
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how many kcals are there in 1 g of protein
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4.1 kcal
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what process that occurs during intense exercise stores intramuscular glycogen to provide energy to phosphorylate ADP during glycogenolysis?
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lactic acid system
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does lactate form under resting conditions?
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yes, but it is removed
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do athletes reach lactate threshold faster or slower than untrained individuals?
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slower
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what provides the greatest proportion of energy transfer when the exercise duration extends beyond two minutes?
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aerobic metabolism
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is there an accumulation of blood lactate during steady rate exercise?
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no
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what is the oxygen deficit?
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quantitatively represents the difference between the total oxygen actually consumed during exercise and the amount that would have been consumed had a steady rate, aerobic metabolism occurred immediately at the initiation of exercise
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do trained individuals reach steady state VO2 faster or slower than untrained individuals?
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faster (less of an oxygen deficit)
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what is the highest oxygen uptake achieved despite increases in exercise intensity?
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VO2max
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which type of muscle fibers are fast-twitch?
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type II
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which type of muscle fibers are slow-twitch?
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type I
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which muscle fiber types are highly oxidative and designed for prolonged endurance activities?
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type I
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which muscle fiber types are highly glycolytic and designed for explosive activities?
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type IIb
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which muscle fiber types are both oxidative and glycolytic and are designed for activities that are both aerobic and anaerobic?
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type IIa
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during exhaustive exercise, what is the relationship between energy requirements and energy production?
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energy requirements > energy production
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what does EPOC stand for?
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excess post-O2-consumption theory
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does active aerobic exercise in recovery accelerate or decelerate lactate removal?
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accelerate
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what is the generality concept?
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some indivs with high aerobic power in one form of exercise also possess an above average aerobic power in other diverse activities
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what is specificity of training?
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training for high aerobic power contributes little to one's capacity for anaerobic energy transfer and vice versa
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what happens to the demand of anaerobic energy transfer for increased intensity of shorter term exercise?
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increase in anaerobic energy transfer
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what takes place when a test is administered and a score is obtained?
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a measurement?
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what is the process of interpreting a test score?
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evaluation
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what uses test scores to estimate another function or attribute of the same individual?
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prediction?
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what is the capacity to do work?
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energy
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what is force x distance?
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work
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what is (force x distance)/time?
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power
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what % is your resting metabolic rate?
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60-75%
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what is the minimum energy required to sustain the body's functions in the waking state?
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basal metabolic rate (BMR)
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what happens to BMR with increasing age?
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BMR decreases
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what represents an adult's average, seated, resting O2 consumption or energy expenditure?
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1 MET (metabolic equivalent)
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which gender has a higher energy expenditure?
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males
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what type of relationship occurs between heart rate and oxygen uptake?
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linear
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what do tests of anaerobic power and capacity rely on?
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max activation of the intramuscular ATP-PCr energy reserves
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what are two indicators of use of glycolysis?
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elevated blood lactate levels and glycogen depletion
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what do performance tests of glycolytic power measure?
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anaerobic power, capacity, and fatigue
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how long in a bout of cycling until the body reaches its highest blood lactate levels?
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3min
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the rate of what defines the rate of metabolism?
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heat production
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what is direct calorimetry?
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the measurement of human energy metabolism by measuring heat production
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what is indirect calorimetry?
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the measurement of human energy metabolism by measurement of oxygen consumption
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which form of calorimetry is the most popular?
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indirect, even though it's less accurate
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what is the respiratory exchange ratio?
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the ratio between the CO2 released and O2 consumed
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what should the normal respiratory exchange ratio be?
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.78-.80 at rest
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what are the criteria for reaching VO2max?
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A leveling-off or peaking-over in O2 consumption during increasing exercise
Blood lactate concentrations that reach at least 8-10mmol Attainment of a near age-predicted max HR test is between 8-12min involves large muscle mass |
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in which gender is VO2max generally lower?
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females
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what systems does performance of exercise rely on?
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skeletal muscle, respiratory, cardiovascular
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what is used to measure VO2max?
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open circuit spirometry
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what is considered the criterion measure for fitness?
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VO2max
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what is bradycardia?
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HR < 60BPM
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what is the range of the Borg Rate of Perceived Exertion Scale?
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6-19
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how do you predict a person's HR using the RPE?
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add a 0 to the end of the number they give you
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what is the minimum value a pt should have on pulseox before beginning a workout?
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90% sat
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what are the three main macronutrients?
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proteins
lipids fats |
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what are the three categories of micronutrients?
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vitamins
minerals water |
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which gender needs more fiber?
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males
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what is the ratio of water soluble to non-water soluble fiber in the body?
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3:1
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what % of carbs is stored as muscle glycogen?
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80%
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what are the three functions of carbs in the body, and which is the most important?
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energy storage (most important!)
metabolic primer protein sparer |
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what is the relative indicator of carb's ability to raise blood-glucose levels?
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glycemic index
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what is the amount of available carbs in a single serving?
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glycemic load
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do processed foods have a high or low glycemic index?
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high
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does digestive rate slow with foods that have a high or low glycemic index?
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low
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when do athletes need to ingest more carbs?
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before a game/single event
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how much carbs do people in the general population need to ingest per day?
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5-7g/kgBW/day
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where is glucose stored, and what is it stored as?
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muscle and liver
stored as glycogen |
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what is the difference between essential and non-essential amino acids?
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essential amino acids cannot be produced by the body-must get from food!
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which macronutrient is a secondary source for fuel?
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proteins
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what population uses protein for body synthesis?
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infants/children
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what % of body mass is made up of protein?
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12-15%
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what is the correct ratio of proteins to carbs one should ingest post-exercise?
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1:3
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what are some characteristics of a vegetarian diet?
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high in fiber
high in unsaturated fat low in cholesterol low in saturated fat rich in fruits/veggies |
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what is one adverse effect of a vegetarian diet?
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possible amino acid deficiencies
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what are the fat-soluble vitamins?
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A, D, E, K
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what are special things 6 things vegans need since they don't have them in their diet?
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iron
zinc B12 calcium vitamin D riboflavin |
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what is the major fuel source for activities lasting longer than 2hrs?
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lipids
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what are the 5 roles of lipids in the body?
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energy reserve
protection of vital organs thermal insulation transport medium for fat-soluble vitamins hunger suppressor |
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which type of fats are better for you: saturated or unsaturated?
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unsaturated
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which lipoprotein has the highest % of lipid?
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VLDLs
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what is the only tissue in which cholesterol exists?
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animal tissue
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which type of vitamins can be toxic in high quantities?
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fat-soluble
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what are functions of vitamin A?
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night vision
health/maintenance of cells immune function growth and development cancer prevention |
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when does the recommended amount of vitamin D double?
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age 50 and again at age 70
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what are functions of vitamin D?
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maintains homeostasis and assists with calcium absorption
considered a vitamin and a hormone reabsorption of calcium by kidneys bone maintenance and growth assists in the maintenance of normal blood levels of calcium and phospohorus assists with blood clotting, cell metabolism, neuromuscular function |
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what is the primary function of vitamin E?
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primary anti-oxidant (helps prevent cell damage)
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what are the functions of minerals?
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provide structure in forming bones and teeth
help to maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance help regulate cellular metabolism |
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what is the most abundant mineral in the body?
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calcium
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both genders ages 9-18 require how much calcium per day?
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1300mg
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what is the female athlete triad?
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disordered eating
amenorrhea osteoporosis |
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what are the three electrolytes?
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Na
Cl K |
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what are the chief minerals in blood plasma and extracellular fluid?
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Na
Cl |
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what is the daily recommended sodium intake?
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2400mg
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which gender requires a higher daily iron intake?
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females (18mg)
males only need 8mg |
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what % of the body mass is water?
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40-70%
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what are the functions of body water?
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provides the body's transport
diffusion of gases waste product removal absorbs heat lubricates joints provides structure/form through turgor pressure |
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how much water does a sedentary adult require daily?
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2.5L
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how does the body lose water?
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urine
skin feces water vapor expired |
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what needs to happen with fluid during exercise?
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must be consumed regularly to avoid dehydration
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what beverage is best during exercise?
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water, unless you are working out for >2hrs (then use gatorade)
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what is gastric emptying?
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small intestines absorb fluids after leaving the stomach
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does high or low fiber content reduce energy availability?
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high
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what are the three most important parts of a diet?
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moderation, variety, balance
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what do the mypyramids focus on?
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risk reduction for ischemic strokes due to plaque build-up
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how much daily exercise is recommended by mypyramid?
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30 min
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what is the purpose of the Mediterranean diet pyramid?
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protects against heart disease
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how long before a competition should a person eat?
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3 hours
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what do you want to replenish (other than water) right after exercise?
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glycogen
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if using a modified glycogen-loading technique, what does it not require?
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glycogen depletion
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in a modified glycogen loading technique, what do you do?
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50% carbs for three days, then 70% three days prior to competition
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what is essential fat?
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fat in the organs and lipid-rich tissues required for normal physiological functioning
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where is storage fat primarily stored?
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adipose tissue
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what is oligomenorrhea?
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irregular periods
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what is the greatest source of error while measuring body composition in hydrostatic weighing?
|
residual lung volume
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what are direct measures of measuring body composition?
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chemical analysis
dissection |
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what are the categories of BMI?
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underweight
normal overweight obese (class I, II, III) |
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what BMI is considered underweight?
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< 18.5
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what BMI is considered normal?
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18.5-24.9
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what BMI is considered overweight?
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25-29.9
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what BMI is considered obese?
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> 30
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can you alter the total number of fat cells in the body during adulthood?
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not to a significant degree
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what happens to adipocytes in adult-onset severe obesity?
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new adipocytes develop and existing cells hypertrophy
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how many calories should a person burn in a week for weight maintenance?
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2100-2800 kcal
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