Principles Of Health And Fitness (Exam 1)

Front 1

Physical Activity

Back 1

-any movement with skeletal muscle that results in a substantial increase over resting energy expenditure

Front 2

Leading Causes of death in the US

Back 2

-CVD
-Cancer
-COPD
-Stroke
-Biabetes

Front 3

How much does Physical Activity reduce the risk of mortality of CVD, Stroke, Diabetes, and Cancer?

Back 3

-50%
-20-50%
-25-50%
-20-30%

Front 4

Is it better to be obese and active or normal weight and sedentary?

Back 4

-obese and active

Front 5

Exercise

Back 5

-a type of physical activity that is planned and involves repetitive body movements to improve fitness

Front 6

Fitness

Back 6

-having the ability to perform a specific task

Front 7

Major Components of Fitness

Back 7

-frequency, intensity, type, time

Front 8

Health

Back 8

- a state of complete well being and not merely the absence of disease

Front 9

Chronic Disease

Back 9

-disease that occurs or persists over a long period of time

Front 10

ASCM Recommendations for Exercise

Back 10

- 150 mins of moderate intensity every week
OR
-75 mins of vigorous aerobic activity every week
AND
-2 days of resistance training

Front 11

Exercise Intensity

Back 11

-the amount of energy we expend above resting

Front 12

How is intensity defined?

Back 12

-% of VO2 Max
-% of VO2 Reserve
-% of HR Max
-% of HRR
-METS

Front 13

Why is exercise risky?

Back 13

-risk of cardiac event goes up with exercise
-exercise could exacerbate symptoms of CVD

Front 14

Who needs Pre-Screening?

Back 14

Everyone

Front 15

How is Pre-Screening performed?

Back 15

-obtain medical history
-perform a risk assessment

Front 16

Risk Stratification for CVD

Back 16

-1)screen for CVD, Lung or Metabolic Disease
-2) Identify Symptoms that suggest disease
-3) determine the risk category (high, mod, low)

Front 17

Risk Categories in Stratification

Back 17

-Age -Family History
-Smoking - inactivity
-obesity -hypertension
-dyslipidemia - prediabetes

Front 18

Breakdown of Muscle Structure

Back 18

Muscle-Fascicle-Fiber-Myofibril-Sarcomere-Protein

Front 19

Structures within a muscle fiber

Back 19

-Sarcolemma
-transverse tubules
-sarcoplasmic reticulum
-mitochondria
-nucleus

Front 20

Structures of a motor nueron

Back 20

Dendrites-Cell Body-Axon-Axon Terminal

Front 21

Motor Unit

Back 21

-a motor neuron and all the muscle fibers it innervates

Front 22

Crossbridge Cycle

Back 22

1)calcium binds to troponin
2)Myosin binds to actin and phosphate is released
3)ATP breaks bond
4ATP is hydrolyzed to prepare for next crossbridge

Front 23

Muscle Fiber Types

Back 23

-Type 1 (slow)
-Type 2a (fast oxidative)
-Type 2x (fast glycolytic)

Front 24

Immediate Metabolic Pathway`

Back 24

-Phosphagen system
-uses ATP and creatine phosphate
-occurs in cytoplasm

Front 25

Short Term Metabolic Pathway

Back 25

-Glycolytic system
-anaerobic
-occurs in cytoplasm

Front 26

Long Term Metabolic Pathway

Back 26

-Oxidative system
-aerobic
-occurs in mitochondria
-produces most energy

Front 27

VO2 MAx

Back 27

-greatest rate at which oxygen can be delivered to working muscles

Front 28

Respiratory Exchange Ratio

Back 28

-a ratio of CO2 production to O2 consumption at the cell
-RER 1 = 100% of energy from carbs
-RER .7 = 100% of energy from fats
- RER .85 = 50% from fat and 50% from carbs

Front 29

Cardiac Output

Back 29

-HR times SV
-stroke volume increases dramatically during exercise
-heart raises also

Front 30

Fick Equation

Back 30

-VO2 Max = CO times arteriole-venous O2 difference
-this is the difference in O2 between arteries and veins

Front 31

Blood Pressure

Back 31

-measured as systolic vs diastolic
-systolic increases during exercise by diastolic should remain relatively similar

Front 32

Function of Blood Vessels

Back 32

Arteries - carry oxygenated blood
Veins - carry deoxygenated blood
Capillaries - exchange vessels

Front 33

Termination Criteria for a GXT

Back 33

-angina - failure of HR to increase
-failure of SBP to rise -large DBP
-arrhythmia - fatigue or faintness
-subject asks to stop

Front 34

Aerobic Training Volume

Back 34

-training frequency
-training durations
-training intensity - most important
-exercise mode

Front 35

Training for Healthiness

Back 35

-30 mins of moderate activity 3 days a week

Front 36

Training for Fitness

Back 36

-60 mins of varying intensity 3-5 days per week

Front 37

Acute Responses to Aerobic Training

Back 37

-blood pressure
-insulin sensitivity

Front 38

Chronic Responses to Aerobic Training

Back 38

-VO2 Max
-cholesterol levels
-body composition

Front 39

Max Heart Rate

Back 39

220 minus age

Front 40

What is the relationship of HHR, VO2 Reserve, and VO2?

Back 40

-they all are terms in which to prescribe intensity

Front 41

HHR

Back 41

-220-Age-Resting HR

Front 42

THR

Back 42

-HRR times intensity plus resting HR

Front 43

Initiation Stage of Aerobic Training

Back 43

-allow individual time to adjust to stress of exercise
-low intensity and short duration

Front 44

Improvement Stage of Aerobic Training

Back 44

-progressive overload
-stimulate advancement without overtraining

Front 45

Maintenance Stage of Aerobic Training

Back 45

-goal is for exercise to become a lifelong habit

Front 46

Long Slow Distance Training

Back 46

-less than 60% VO2 Max
-duration greater than competition
-this method can lack specificity because of length of training

Front 47

Interval Training

Back 47

-repeated high intensity exercise bouts
-rest should be at least as long as work interval

Front 48

High Intensity Training

Back 48

-best way to increase VO2 Max or lactate threshold
-performed at or slightly above lactate threshold
-short duration