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163 Cards in this Set
- Front
- Back
What type of clothing should be worn during exercise?
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- Clothing should fit comfortably and allow free movement
- Select according to temperature, humidity, and exercise intensity - Avoid nylon and rubberized materials and tight clothes - Choose fabrics that wicks moisture away from the skin - Clothing should be lightweight, light-colored, loose-fitting, airy, and absorbent |
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Why are good shoes a must during exercise?
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- They prevent injuries to lower limbs and low back
- Shoes should be specific to your activity - Consider tendency to pronation or supination, and exercise surfaces - Old shoes are freqently responsible for injuries |
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When should you get new shoes?
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Every 300-500 miles or approximately every 6 months
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What is exercise intolerance?
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Inability to function during exercise because of excessive fatigue or extreme feelings of discomfort
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What are signs of exercise intolerance?
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Rapid or irregular heart rate
Difficulty breathing Nausea Vomiting Lightheadedness Headache Dizziness Unusually flushed or pale skin Extreme weakness Lack of energy Shakiness Sore muscles Cramps Tightness in chest |
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What are the percent HR max target zones for beginners, intermediate, and advanced exercisers?
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Beginner: 60%
Intermediate: 70% Advanced: 75-85% |
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At which of these levels can you gain cardiovascular exercise?
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All of them
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After how many minutes should heart rate be under 120 bpm?
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5 minutes after exercise
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What can be used as an indicator of overexertion?
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Recovery heart rate
(The higher your respiratory fitness level, the faster your heart rate will decrease following exercise) |
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What are the vital signs that should be checked?
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- Check HR
- Assess color - Check body temperature - Alertness - Blood pressure - Breathing rate - Diabetic Acidosis |
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What is diabetic acidosis?
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It happens when a lack of insulin leads to:
* high blood sugar levels * the presence of ketones in urine and blood * certain acids (known as ketoacids) in the blood. characterized by a sweet of fruity breath odor |
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What time of the day is best for exercise?
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Any time of the day
- Except during the hottest part of the day (summer) - Except during the coldest part of the day (winter) - When its best for you - Short bouts throughout the day |
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How long should you wait to exercise after a heavy meal?
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Approx. 2 hours
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Is exercising in hot or humid conditions unsafe?
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If the weather is too hot or the relative humidity is too high, body heat increases and can cause heat rleated injuries, even death
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The ACSM recommended avoiding strenuous activity when the wet-bulb globe thermometer exceeds?
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82.4°F
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What are heat cramps?
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Muscle spasms caused by heat-induced changes in electrolyte balance in muslce cells
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What are the symptoms of heat cramps?
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Cramps, spasms, and muscle twitching
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How do you relieve heat cramps?
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- Stop exercising
- Get out of the heat - Massage the painful area - Stretch slowly - Drink plenty of fluids (water, fruit drinks, electrolyte beverages) |
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What are the symptoms of heat illness?
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- Decreased perspiration
- Cramping - Weakness - Flushed skin -Throbbing head - Nausea/vomitting - Diarrhea - Numbness in the extremities - Blurred vision - Unsteadiness - Disorientation - Incoherency |
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Heat Exhaustion
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Symptoms include: fainting, dizziness, profuse sweating, cold and clammy skin, weakness, headache, rapid weak pulse
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How do you relieve heat exhaustion?
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- Stop and find a cold place to rest the person
- If conscious provide cool water to drink (do NOT give water to an unconscious person) - Loosen or remove clothing and rub skin with a coll, wet towel, or ice packs - Place person in supine position with the legs elevated 8 to 12 inches |
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You should seek immediate medical attention if a person isn't recovered from heat exhaustion in how long?
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30 minutes
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What is a heat stroke?
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Emergency situation resulting from the body being exposed to high temperatures
Symptoms include serious disorientation; warm, dry skin; NO SWEATING; rapid; full pulse; vomiting; diarrhea; unconscious; and high body temps |
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When the body reaches 104-105°F
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Person may feel a cold sensation in the trunk of the body, goose bumps, nausea, throbbing in the temples, and numbness in the extremities
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When the body reaches 105-107°F
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Disorientation, loss of fine-motor control, and muscular weakness set in
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When body reaches 106°F and above
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Serious neurological injury and death may be imminent
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What is the most important factor in preventing heat disorders?
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Adequate water replacement
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Why is it important to replace fluid during prolonged exercise?
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Helps maintain blood volume so circulation and sweating can continue at normal levels
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How much water should you drink to prevent dehydration?
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6-8 oz. of cool water every 15-20 minutes during exercise
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When are sports drinks recommended?
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When exercise will be strenuous and greater than 1 hour
(For exercise less than 1 hour, water is effective) |
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What percent of glucose in sports drinks provides optimal fluid absorption and performance?
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6% - 8%
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Why are drink high in fructose or glucose not recommended?
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Becayse they slow water absorption during exercise in the heat
(Most sodas and fruit drink have too much glucose) |
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Why should we not over hydrate with water?
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During very long-distance events it can lead to hypoatremia, or low sodium concentration in the blood
Hyponatemia creates serious health problems, including seizures and coma in severe cases |
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What are the two factors to consider when exercising in the cold?
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Hypothermia and Frostbite
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Clothing for cold weather exercise
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- Wear several layers of lightweight clothing
(warm air is trapped between layers) - The first layer should wick moisture away from the skin - Next wear a layer or wool, dacron, or polyester fleece - Outerlayer should be waterproof, wind-resistant, and breathable - Use a ski or face mask to protect the face |
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In extreme cold, what should you insulate the skin with?
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Petroleum Jelly
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What are the signs of hypothermia?
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-Chills, fatigue, pain in the extremities
- Euphoria, slurred speech, weak pulse shivering, unconsciousness |
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How do you treat hypothermia?
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- Move to warm area
- Remove wet clothing - Administer warm liquids - Transport to hopsital |
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What are the signs of frostbite?
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Sign: burning, numbness, itching or pain
Skin turns white or gray, yellow-reddish-black, and/or blisters |
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How do you treat frostbite?
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- Move to warm area
- Remove wet clothing - Drink carbohydrate containing fluid at warm temperature - Treat as burn - Get to hospital |
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You can exercise with the cold or flu if symptoms include:
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Runny nose, sneezing or scratchy throat
Exercise program should include low to moderate intense exercises |
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You should NOT exercise with the cold or flu if symptoms include:
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Fever, muscle aches, vomiting, diarrhea, or hacking cough
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Greater than 50% of all new exercisers incur injuries during?
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The first 6 months
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What are the mos common cause of injuries?
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- High impact activities
- Rapid conditioning programs - Improper shoes or training surfaces * Many of these injuries can be prevented through a gradual and correct conditioning program (low-impact) |
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RICE
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R = rest
I = ice C = compression E = elevation -Ice acts as a pain reliever and slows bleeding of the tissue - An elastic bandage or wrap can be used for compression - Elevating the body part decreases blood flow and swelling |
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Ice should be applied how often?
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3-5 times a day for 15 minutes at a time
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How should head injuries, fractures, dislocations, or partial dislocations be treated?
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By specialized medical personnel
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Personal Protective Equipment
(PPE) |
- Gloves
- Mask - Proper signs - Clean gym - Emergency Policies (AED) - Regular procedural review - Knowledge of your clientele |
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side stitch or side cramp
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- Occurs in unconditioned beginners and in trained individuals when they increase exercise intensity
- Could be lack of blood flow to the respiratory muscles during strenuous activity |
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How do you treat side cramps?
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- Slow down or stop exercise altogether
- Lie down on you back and bring knees to the chest holding that position for 30-60 seconds - Drink fluids 1-2 hours before exercise |
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Shin splints are usually from?
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- Lack of proper and gradual conditioning
- Doing physical activity on hard surfaces - Fallen arches - Chronic overuse - Muscle fatigue - Faulty posture - Improper shoes - Participating in weight-bearing activities when excessively overweight |
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How can you help shin splints?
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- Warm up properly
- Slowly increase speed, duration, and intensity of workouts - Inspect shoes and exercise surfaces - Stretch before and after physical activity - Use supportive taping during physical activity |
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Which muscles should you strengthen to prevent shin splints?
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Strengthen the anterior tibialis and the calf muscles
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What are muscle cramps?
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The body's depletion of essential electrolytes or a breakdown between opposing muscle groups
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How do you help muscle cramps?
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- Try to stretch the muscles involved
- Rub the muscle gently - Do warm up exercises - Rest and replace fluids |
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Delayed Onset Muscle Soreness
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Due to micro tears in the muscle tissue, increase of fluid retention, and overstretching or tearing of connective tissue in and around muscles and joints
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DOMS onset is when?
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Anywhere from 12 hours to 2-4 days after exercise
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How can you prevent DOMS?
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- Mild stretching before and adequate stretching after exercise may help prevent soreness
- Gradually progress into an exercise program - To relieve pain: mild stretching, low-intensity exercise to stimulate blood flow, and a warm bath are recommended |
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What is acute muscle soreness that sets in after a few hours attributed to?
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General fatigue of the exercised muscles
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What should a first aid kit prepare for?
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- Orthopedic injury (ice)
- Cardiac episode (CPR kit) - Diabetic hypoglycemia (Juice) - Hypertension - Irregular heart beat - Minor cut - Asthma |
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What did the Surgeon General's Report of 1996 say?
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Physical activity is a major risk factor for cardiovascular, respiratory, and metabolic diseases
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As VO2 max increases, what happens to all-cause mortality?
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It decreases
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What is considered a GOOD vo2?
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15-30
F: >40 M: >45 35-50 F: >35 M: >40 55-70 F: > 30 M: >35 |
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What is considered an ADEQUATE vo2?
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15-30
F: 35 M: 40 35-50 F: 30 M: 35 55-70 F: 25 M: 30 |
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What is considered a BORDERLINE vo2?
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15-30
F: 30 M: 35 35-50 F: 25 M: 30 55-70 F: 20 M: 25 |
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What is considered NEEDS EXTRA WORK vo2?
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15-30
F: <25 M: <30 35-50 F: <20 M: <25 55-70 F: <15 M: <20 |
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More physical activity does what to disease?
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Decreases the risk
- CVD - CHD - Type 2 Diabetes - Overweight - Colon CA - Breast CA - Osteoporosis |
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Small amounts of physical activity make big changes to what things?
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- Blood pressure
- Stokes - Type 2 Diabetes - Blood cholesterol - Abdominal and visceral fat - Depression - Anxiety - Independent living in older adults |
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The response of aerobic training is?
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Delayed
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2-4 weeks of aerobic training improves?
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Depression and anxiety
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12 weeks or 3 months of aerobic training improve what?
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endurance
cardiovascular health lowers BP and HR |
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3-6 months of aerobic training improves what?
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Cholesterol
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ACSM says that every one should receive how much PA?
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Every adult should accumulate 30 minutes or more of moderate intensity exercise on most, preferably all, days of the week
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What are the MET levels?
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Intense: >6 METS
Moderate: 3-6 METS Less Intense: <3 METS |
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Lowest death rates occur when?
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- VO2 max is above average
- Expend more than 2000 kcal/week - Aerobic exercise |
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What are the three goals of exercise perscription?
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1. Health
2. Fitness 3. Performance |
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Health
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* Lower risk of health problems
- moderate intensity - 5 to 7 days per week - minimum of 30 minutes/day |
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With is the overall goal for health?
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30 mins per day most days of the week
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Fitness
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* Cardiovascular Fitness
- 60% to 80% HRR - 3 to 5 days/week - 20 to 60 minutes/session |
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What is the overall goal for fitness?
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About 3 miles 3 times a week
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Performance
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* Running
- >80% HRR - 7+ days/week - > 60 min/session |
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What is the overall goal of performance?
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50-90 miles per week
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How should unsupervised exercise be conducted?
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- Start at a low intensity
- Increase duration and frequency - Establish lifestyle - Fitness Professional should occasionally adjust and review program - Patient in charge of record keeping |
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How should supervised exercise be conducted?
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- Establish Rx by a GXT
- Monitor HR during several activities to ensure THR - Ability to decrease duration and intensity base on cardio factors - Communication with physicians - Determine how medications are affecting patients exercise tolerance |
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What the the frequency of exercise for CV fitness?
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3 - 5 days/week
At least 4 days/week One day on one day off has shown to benefit cardiovascular health |
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Things to consider when choosing frequency of exercise
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If choosing 2 days/wk exercise at a higher intensity and longer duration
If choosing 4 days/wk moderate intensity and duration can be used If choosing 6-7 days a week, watch for injuries and signs of overtraining |
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How long should the warm-up and cool-down be?
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5-10 minutes
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How long do you have to be at your target heart rate to maintain and gain improvements in VO2?
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Minimum of 20 minutes
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How long do you have to exercise for weight management and fitness gains?
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60 minutes
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How long for weight loss and performance increases?
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90 minutes
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What are the recommendations for calorie burn?
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150 kcal/day minimum
Up to 400 kcal/day |
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What are examples of weight bearing vs. non-weight bearing?
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Weight: Running
Non-weight: Swimming, Cycling |
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Intensity for Cardiorespiratory Fitness for the majority of the population
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60% - 80% of VO2 max, HRR, and VO2R
75% - 90% HRmax |
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What is the recommended RPE ratings for improvements?
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12-16 on the BORG scale
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In 1998 the ACSM recommended what ranges of VO2 to achieve CR fitness?
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40-50% to 85%
- Lower end (40-50%): very unfit people - 50% and above for average population |
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How do you determine VO2 max?
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Sub max chart
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% Heart Rate Reserve
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aka Karvonen Method
220 - age = max HR Max HR - Resting HR = HRR HRR * intensity + RHR = %HRR [60-80% intensity is typically range used for prescribing exercise to an average adult] +/- 10% error |
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Moderate activity starts at what percent HRR?
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70%
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%HR max and %VO2 max have what kind of relationship?
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A linear one
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What RPEs do we generally use for 60, 70, and 80 year-olds
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6 = 60
7 = 70 8 = 80 |
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When starting an exercise program during pregnancy?
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- Always get prior approval from physician
- Never perform exercise teting - Be cautious if patient was sedentary previously |
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What intensity should you keep them at?
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Moderate, NO vigorous
Stay on same program you were before pregnant |
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Physiological changes during exercise
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Oxygen uptake during weight bearing exercise decreases
HR increases at rest and with activity No change, or a decrease, in SBP and DBP |
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Exercise Prescription for Pregnancy:
Frequency |
At least 3 times/week, if not all days
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Exercise Prescription for Pregnancy:
Intensity |
Moderate (40-60% VO2R)
RPE: 12-14, talk test |
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Exercise Prescription for Pregnancy:
Time |
>15 mins
Increasing to at least 30 mins Goal is 150 mins per week |
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Exercise Prescription for Pregnancy:
Type |
Rythmic PA, large muscle groups, walking, cycling
* important b/c it keeps blood flowing |
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What are some cautions during pregnancy?
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- If morbidly obese, they're at a higher risk for
gestational diabetes and hypertension - Avoid all contact sports, do not start new balance exercises, no vigorous activity - No horseback riding or rollercoaster - No yoga or feet over head maneuvers |
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Reasons to terminate activity during pregnancy
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Vaginal bleeding
shortness of breath dizziness headache chest pain weakness calf pain or swelling amniotic fluid leakage |
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For children <13 years old and
adolescents 13-18 years old |
- Most are not meeting recommendation for activity per day
- Exercise testing is not recommended unless needed to clarify health concerns - Encourage all types of aerobic activity - Encourage some vigorous and moderate each day - Discourage hours watching TV, games, and internet use |
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What happens to relative VO2 and HR during youth?
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They increase
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What happens to SBP and DBP during youth?
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they decrease
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What happens to respiratory rate during youth?
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It increases
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Exercise Prescription for Youth:
Frequency |
3-4 days/wk, preferably all days of the week
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Exercise Prescription for Youth:
Intensity |
Moderate to Vigorous (noticeable increase in breathing and sweating)
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Exercise Prescription for Youth:
Time |
30 min of moderate and 30 min vigorous per day
* you want a mix of both |
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Exercise Prescription for Youth:
Type |
A variety: sports, individual, recreational, leagues
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Considerations for Youth
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* Do not perform max resistance exercises
- 8 to 15 reps should be performed to moderate fatigue - Good mechanical form * Encourage proper hydration and exercise behavior * Form habits of 60 mins a day * Manage disease or disabilities: asthma, diabetes, obesity, cerebral palsy |
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Older Adults ≥ 65 years old
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* Or 50-64 years old with clinically significant conditions or limitations to movement
-Encourage a lifestyle of physical activities - Look at total time spent during physical activities not intensity (30 minutes total) - Encourage maintenance of independent living |
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Overwhelming evidence supports that exercise:
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1. Slows loss of aerobic capacity
2. Improves age related body composition changes 3. Psychological and mental well-being 4. Management of chronic disease 5. Reduces disability 6. Increases longevity |
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Physiological changes of older adults
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- HR max decreases
- Resting BP and exercise BP increase - Muscular strength, flexibility, bone mass, reaction time all decrease |
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Exercise Prescription for Older Adults:
Frequency |
Aerobic: minimum of 5 days/weel
Other: 2-3 times/week (other can include strength, balance, flexibility) |
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Exercise Prescription for Older Adults:
Intensity |
If using 0-10 scale: 5-6 is moderate
If using 6-20 scale: 12-14 is moderate |
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Exercise Prescription for Older Adults:
Time |
at least 30 minutes work, up to 60 minutes
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Exercise Prescription for Older Adults:
Type |
Aerobic, muscular strength and endurance, flexibility and balance
|
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What are the two types of arthritis?
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Osteoarthritis and Rheumatoid Arthritis
|
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Osteoarthritis
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- Local degenerative joint disease
- Hands, hips, spine, and knees - Usually comes with age or injury - Also associate with obesity |
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Rheumatoid Arthritis
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- Chronic, systemic inflammatory disease
- Autoimmune disease against joint tissues - Can happen at any age |
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What are some other common rheumatic diseases?
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Fibromyalgia (muscular pain)
Systemic Lupus Gout Bursitis |
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Exercise Prescription for Arthritis:
Frequency |
3-5 days/week for aerobic
2-3 days/week for resistance on non-consecutive days Flexibility and Range of Motion should be done at least once per day |
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Exercise Prescription for Arthritis:
Intensity |
Low to moderate, adjust according to pain scale
|
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Exercise Prescription for Arthritis:
Time |
Up to 30 mins per day
Resistance 10-15 reps |
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Exercise Prescription for Arthritis:
Type |
Low joint stress
(swimming, exercise bike) |
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Borg Pain Scale
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Ranges from 0-10
0 being no pain, 10 being maximal |
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Lifetime prevalence of cancer
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Men: 1 in 2
(lung, prostate, colon) Women: 1 in 3 (lung, breast, colon) |
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Cancer Treatments
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Surgery, radiation, chemotherapy, hormones, and immunotherapy
|
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Side effects of Cancer
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Loss of aerobic capacity
Decrease in muscle tissue Decreased range of motion |
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Exercise Prescription for Cancer:
Frequency |
Aerobics: 3-5 days/week
Resistance: 2-3 days/week Flexibility: 2-7 times/week helps with stress management |
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Exercise Prescription for Cancer:
Intensity |
Low to moderate
40% - 60% VO2R |
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Exercise Prescription for Cancer:
Time |
20-60 mins
8-12 reps |
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Exercise Prescription for Cancer:
Type |
Prolonged, rhythmic activities with large muscle groups
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For someone who is currently undergoing cancer treatment you must have?
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A doctor's permission to exercise
|
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What are the fasting glucose levels for diabetes?
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Normal: < 100
Pre-Diabetic: 100-125 Diabetic: ≥126 |
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What are some important consideration for diabetic exercisers?
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There is increased chance of cardiac disease
Watch out for glucose spikes or drops Pre, during, and post exercise blood glucose tests |
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Exercise Prescription for Diabetics:
Frequency |
3-7 days/week
|
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Exercise Prescription for Diabetics:
Intensity |
50-80% VO2R
or 12-16 RPE |
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Exercise Prescription for Diabetics:
Time |
20-60 continuous or accumulated
Goal is 300 minutes per week |
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Exercise Prescription for Diabetics:
Type |
Rhytmic large muscle groups
|
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Metabolic Syndrome Risk Factors
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ABDOMINAL OBESITY:
waist circumference ≥ 102 cm (men) waist circumference ≥ 88 cm (women) HIGH TRIGLYCERIDES: ≥ 150 mg/dL, or drug treatment LOW HDL-C: < 40 mg/dL (men) or < 50 mg/dL (women) or drug treatment ELEVATED BLOOD PRESSURE: ≥130/≥85 mmHg or drug treatment ELEVATED FASTING GLUCOSE: ≥ 100 mg/dL or drug treatment |
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How many risk factors designate metabolic syndrome?
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3 or more
(27% of people have it) |
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What is the best intervention for Metabolic Syndrome?
|
Medication, because people find it easiest to stick to
|
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Primary Intervention for people with Syndrome X
|
1. Moderate restriction of calories
- goal is to acheive 5-10% weight loss in 1 yr 2. Increase PA, at least 30 mins most days 3. Change macronutrient intake - Decrease total fats <30% total calories - Decrease sat fat <7% of total calories - Increase whole grains > 3 oz per day - Increase fiber - Increase vegetables and fruits (5 a day) |
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Exercise Prescription for Metabolic Syndrome:
Frequency |
Increase to all days of the week
|
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Exercise Prescription for Metabolic Syndrome:
Intensity |
Moderate increasing to vigorous
|
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Exercise Prescription for Metabolic Syndrome:
Time |
Increasing to 60 minutes 5 times a week
|
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Exercise Prescription for Metabolic Syndrome:
Type |
Continuous and Rhythmic
|
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Overweight and Obese BMIs
|
Overweight: 25-29.9
Obese: >30 |
|
What percent weight loss can significantly reduce chronic diseases?
|
5-10%
|
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Exercise Prescription for Overweight and Obese:
Frequency |
more than 5 days/week
(want to maximize caloric expenditure) |
|
Exercise Prescription for Overweight and Obese:
Intensity |
Moderate to vigorous
|
|
Exercise Prescription for Overweight and Obese:
Time |
30-60 mins
work up to 60 mins each day |
|
Exercise Prescription for Overweight and Obese:
Type |
Primarily aerobic, add in resistance and flexibility
|
|
By how much do we want to reduce caloric intake a day by?
|
500 - 1000 per day
|