Exercise Testing and Prescription- Exam 1

What is the Siri Equation?

% Body Fat= (495/BD)-450

Fats are going to have an RQ value of?

0.69

Carbohydrates are going to have an RQ value of?

1

What value do you want your flexion/extension ratio to be less than?

1

When you are resting, your MET is...

1 MET

DBP will rarely change, but if it did it would increase/decrease by how much?

1-10

Characteristics of BMR

1. BMR is lower in women 2. BMR declines with aging 3. BMR is positively related to fat-free mass (lean body mass) 4. BMR is positively related to body surface (concepts of metabolic size)

After 6 months of cardiovascular endurance training, the heart rate response will be (lower, higher) at rest, will be (lower, higher) at a given sub maximal workload and why?

1. Lower 2. Lower 3. Because their heart is stronger, meaning they will have a larger stroke volume

What are the three factors that determine total daily energy expenditure (TDEE)?

1. Resting metabolic rate (60-75%) 2. Thermogenic effect of food consumed (~ 10%) 3. Energy expended during physical activity and recovery (15-30%)

What are the procedures of the Canadian Trunk Forward Flexion Test?

1. Zero mark= 26cm 2. Soles should be 6in apart 3. You need to hold the position for approximately 2 seconds

Heart Rate after 1 minute of rest should decrease by...

10

If MET increases by 1, how much should SBP increase by?

10

Moderate exercise on the Original Borg's Rating of Perceived Exertion scale is...

12-14

A reference man has what percent of body fat?

15% (3% essential fat + 12% storage body fat)

When someone is performing a physical activity, you should pump the blood pressure cuff to...

180 mmHg

You are considered "overweight" if your BMI is

25.0-29.9

A reference woman has what percent of body fat?

27% (12% essential body fat + 15% storage body fat)

Moderate exercise on the 10-Point Scale of Borg's Rating of Perceived Exertion scale is...

3-5

1 MET = ?

3.5 mL/kg/min of oxygen

You are considered "obese" if your BMI is

30.0-34.9

Carbohydrates are equal to how many kCal/g?

4 kCal/g

Proteins are equal to how many kCal/g?

4 kCal/g

Moderate exercise is what %HRR/%VO2R?

40-59%

"Moderate" exercise intensity is between #% VO2R and #%VO2R

40-60%

Running 5mph is equal to how many METs?

5 METs

1 L/min VO2=

5 kCal/min

Vigorous exercise is what %HRR/%VO2R

60-89%

How many METs is sufficient to reach the 85% of HR max in sedentary subjects?

7 METs

The 10 RM is what percent of 1RM?

75%

Running is equal to how many METs?

8-10 METs

Lipids are equal to how many kCal/g?

9 kCal/g

Define steady state of aerobic metabolism

A balance between energy required by the body and the rate of aerobic ATP production.

Long-Term (Mitochondrial Respiration)

Aerobic energy system that is long-term (EX: running in a 90 minute soccer game)

What are the factors that affect the vertical jump test?

Age, gender, status of training, motivation and skills

What is the two compartment model?

Body mass = fat mass + fat free mass (lean body mass)

What is the formula for BMI?

Body weight (kg)/ height (m^2)

Calorie Expenditure (kcal) equation

Calorie expenditure (kcal)= VO2 (L/min) X the specific thermal equivalent value corresponding to specific RER

Relative Peak Power Output

Defined as the ratio of Peak Power output to body mass (Relative peak power output= Peak Power (kg*m/sec)/body mass (kg))

If you are trying to find your METs for an activity and you know your VO2 Max, what do you do?

Divide by 3.5 mL/kg/min

Short-Term System (glycolysis)

Does not require oxygen, it uses the O2 already in the body. Max duration= 2 minutes (EX: defensive blocking)

Facultative Thermogenesis

Energy relates to the activation of the sympathetic nervous system and its stimulating influence on metabolic rate

Obligatory Thermogenesis

Energy required to digest, absorb, and assimilate food nutrients

Activities that require strong, quick bursts of power (weight-lifting, sprinting) are which type of muscle fiber?

Fast-Twitch Fibers

To improve speed for sprinting competition, you need to focus on what types of muscles?

Fast-Twitch Fibers

Which fibers are easily fatigued?

Fast-Twitch Fibers

Which fibers are large in size?

Fast-Twitch Fibers

Immediate System (ATP-CP)

First 10 seconds is coming from ATP and it can only power an activity up to 30 seconds (EX: field goal kicker)

Valsava Maneuva

Forced expiratory effort (not holding your breath)

How do you estimate your body surface area?

From stature (height) and body mass

Flexibility

Functional capacity of the joints to move through a full range of motion.

Fast-Twitch Fibers are predominantly...

Glycogen

HR max equation (for people older than 40)

HR max= 208-age * 0.7

HR max equation (for people younger than 40)

HR max= 220-age

#%HRR= ?

HR rest + #% (HR max -HR rest)

What are the limiting factors for the Margaria-Kalamen Power Test?

Height and age

100m dash is an example of what bioenergetic system?

Immediate System (ATP)

Power Decline (Anaerobic Fatigue)

Is an index of fatigue rate

1500m run is an example of what bioenergetic system?

Long-Term System (Mitochondrial Respiration)

Formula for Mean Arterial Blood Pressure (MAP)

MAP= DBP + 1/3 (SBP-DBP)

Normal flexion/extension values for males are...? For women...?

Men= 0.84, Women= 0.72

What is the Minute Ventilation equation

Minute ventilation= Tidal Volume X Respiratory Rate

Slow-Twitch Fibers are predominantly...

Myoglobin

Sustained or repetitive activities such as maintaining a posture, marathon and endurance type of activities is which type of muscle fiber?

Slow Oxidation Fibers

What fibers are recruited first?

Slow Oxidation Fibers

Which fibers are small in size?

Slow Oxidation Fibers

Which fibers have the most amount of myoglobin?

Slow Oxidation Fibers

Muscle fiber that is adaptable and depends on the activities the muscle is subject to is which type of muscle fiber?

Slow-Twitch Fibers

Timed One-Leg Balance

Stand on one leg for 30 seconds

Muscular Endurance

The ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific percentage of the maximum voluntary contractions for a prolonged period of time.

Functional Range of Motion

The ability to move the joint without incurring pain or a limit to the performance (joint specific).

What is Pulmonary Ventilation per minute (Ve)?

The amount of air that moves in and out of the lungs per minute

Energy Value of Food

The amount of heat energy obtained by burning one gram of food completely in the presence of food

Peak Anaerobic Power (PP)

The greatest power in a 5 second period (usually the first period)

What is Basal Metabolic Rate (BMR)?

The minimal energy required to sustain the body's vital functions in the walking state

Ventilatory Equivalent ratio for oxygen (Ve/VO2)

The quantity of air breathed per amount of oxygen consumed

What is one kilocalorie?

The quantity of heat necessary to raise the temperature of 1 kg (1 L) of water 1 degrees celsius

Anaerobic Capacity (AC)

The total work accomplished over 30 seconds (force X distance in 30 seconds)

Anaerobic Threshold is when...

There is a drastic increase in CO2

(T/F) A person with higher lean body mass will have a higher resting metabolism

True

The ratios of flexion/extension and right/left lateral flexion are more important than their mean values (T/F)

True

T/F At high intensity exercise, RER no longer reflects solely cellular metabolism

True, it also reflects the lactic acid build up

A marathon runner will have a greater proportion of what muscle fibers in the thigh?

Type I (Slow Oxidative Fibers)

What is the equation for Oxygen Consumption per minute (VO2) (Fick Equation)?

VO2= cardiac output X (a-v)

Are skin folds taken horizontally or vertically?

Vertically

How do you know when someone has reached VO2 max?

When there is an increase in workload, VO2 consumption does not increase

Power is defined as...

Work divided by time (Power=work/time)

Trunk Flexion Endurance Test

You are at a 55 degree angle

Push-Up Test

You start in the standard "down" position. Your chin touches the mat, but your stomach DOES NOT

#% VO2R= ?

resting VO2 + #% (VO2 max -VO2 rest)

1 RM (1 Repetition Maximum)

One time maximum amount of weight that can be lifted

What is the Respiratory Exchange Ration (RER)

RER= VCO2/ VO2

Respiratory Exchange Ration (RER)

RER= VCO2/VO2 (PURELY GAS EXCHANGE)

Rate Pressure Product (RPP)

RPP= Heart Rate X Systolic Blood Pressure, it is highly related to a person's myocardial oxygen consumption

RQ

Ratio of CO2 to O2 (CO2/O2) (@ CELLULAR LEVEL)

What side of the body are skin folds taken?

Right side

400m dash is an example of what bioenergetic system?

Short-Term System (Glycolysis)