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29 Cards in this Set
- Front
- Back
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ACSM's Physical Activity Recommendations
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- Minimum 30 minutes of moderate-intensity aerobic activity 5 days per week
or - 20 minutes of vigorous-intensity aerobic exercise 3 days per week - Moderate to high-intensity resistance training 8-12 RM for adults, 10-15 RM for older adults |
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Health Benefits of Physical Activity
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Lower Risk of: Premature death, Coronary artery disease, stroke, type II diabetes, high blood pressure.
Reduction of: obesity, feelings of depression & anxiety Helps in: weigh, functional health, increase bone density, quality of sleep |
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Dose Response Relationship
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Benefits depend on volume of physical activity.
- Combination of: frequency, Intensity, Duration. Different health benefits may require different optimal physical activity volumes |
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Risk factors for metabolic syndrome
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Combination of CVD risk factors associated with:
- hypertension, dyslipidemia, insulin resistance, abdominal obesity - 24% of US adults - Increased risk of developing: CHD, CVD, Diabetes |
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Clinical Values for:
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Hypertension: (high BP) systolic >140 diastolic >90mmHg
Hypercholesterolemia/dyslipidema: Increase in blood lipid, >240mg-dl Diabetes: Type 1 insulin dependent, type 2 non Obesity: BMI 25-29.9kg.m2 Overweight 30kg BMI LDL: Low-density lipoprotein >100 mg-dl HDL: High-density lipoprotein >40mg-dl Total Cholesterol: men 50mg-dl women 1.29 Triglycerides: >150mg-dl Blood glucose: >100mg-dl Blood pressure: >130 systolic >85 diastolic |
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Components of a health evaluation.
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Purpose detect presence of disease.
Assess clients initial disease risk classification Minimal: - par-q Physical activity readiness questionaire indentify signs and symptoms of disease analyze coronary risk profile Classify the disease risk |
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Steps of performing health evaluation
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Step 1: Greet client and explain purpose.
- to determine current level of physical fitness decrease risk Step 2: Provide informed consent. 5 parts: 1. explain each test 2. risks and discomfort 3. expected benefits 4. inquiries/questions 5. results are confidential step 3: Par-q - indentify need for medical clearance Step 4: Medical history questionaire |
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Coronary Heart Disease Risk Factors
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Positive risk factors:
family history, cigerette smoking, hypertension, dyslipidemia, impaired fasting glucose, obesity, physical inactivity Negative risk factors: High HDL-L |
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Absolute contraindications to exercise testing
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1. acute myocardial infection
2. unstable aging 3. uncontrolled cardiac arthythmias 4. heart failure 5. sympamtaic server aortic 6. dissecting aneurysm 7. acute myocarditis or precarditis 8. acute pulmmonary embours 9. acute systemic infection |
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Relative contradictions to exercise testing
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1. left main cornary
2. heart disease 3. electrolyte abnormalities 4. sever arterial hypertension 5. trachdsthmias 6. tract obstructuion 7. atrioventrial black 8. ventricular aneysm 9. chronic infectious disease 10. metabolic disease 11. mental or physical impairment |
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ACSM guidelines for medical examination prior
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refer to physician if..
- cardiovascular pulmonary metabolic > 1 sign/symptom ment >45; women >55 individuals with >2 risk >1 signs/symptoms of CVD or pulmonary disease Known cardiovasular, pulmonary or metabolic disease |
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Blood Pressure Values
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120 normal 80
120-139 prehypertension 80-89 140-159 stage 1 hypertension 90-99 >160 stage 2 hypertension >100 |
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Components of physical fitness
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1. cardiorespiratory endurance: heart lungs:vo2
2. Muscloskeletal fitness: strength: force 3. weight: body fat, body density 4. flexibility: bone, ROM 5. Balance: Strength, None |
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Validity Test
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Ability of a test to measure accurately with minimal error, a specific physical component
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Test reliability
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Ability of a test to yield consistent and stable scores across trials over time
-"reporducibility" Reliability affects validity |
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Test objectivity
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yielding similar test scores for a gicen individual when the same test is adminstered by different technicians
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Specificity of training principle
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The body's physiological and metabolic responses and adaptations to exercise training are specific to the type of exercise and muscle groups involved
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Overload training principle
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The physiological systems of the body must be taxed using loads greater than those to which the individual is accustomed
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Principle of progression
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Must progressively increase the training colume, or overload, to stimulate further imporvements
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Principle of initial values
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Individuals with low initial fitness elvels will show greater relative % gains and a faster rate of imporvement than individuals with average or high initial fitness
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Principle of interindividual varability
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individual responses to training stimulates are variable and depend on a number of factors
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Principle of diminishing returns
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each person has a genetic ceiling that limits extent of imporvements
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Principle of reversibility
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Positive effects of exercise are reversible (detraining)
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Basic Elements of the exercise prescription: intensity
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-dicatates specific changes in body
initially depends on goals, age, capabilities stress |
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Basic Elements of the exercise prescription: Duration
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inversely related to intensity (also depends on health status, fitness level, goals)
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Basic Elements of the exercise prescription: frequency
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Total number of weekly sessions
related to duration, intensity |
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General indications for stopping an exercise test
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dizziness, light head, low BP, faint, pale, cool, clammy
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Transtheritical model of behavior change
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Precomtemplation
Contemplation preperation action maintinence |
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Strategies to increase exercise Program adherence
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Recruting physician support, moderate intensity exercising to minimize injury, exercise, variety of exerise and fitness activities, providing positive reinforcement, recruiting support of family and friends, adding optional games, using progress charts, reward system, qualified exercise professionals
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