Exercise Test and Prescription Chapter 1: Health, Fitness, and Performance

First off, I would look at the goals that she came to me with. With the program she is on in this scenario, she is completing a program to help her gain health annndddd fitness benefits. I would explain to her that if her goal is just to remain healthy, she can switch to the moderate walking program if she wants to walk 30 minutes 5 days a week. However, I would explain that she will begin to loose her fitness gains if she does not remain on the more vigorous program.

A client complains that she has been deceived by all the physical activity recommendations you have given her over the past several years. She just read a government report indicating that a person only has to do moderate-intensithy physical activity (walking) to achieve health benefits. She wants to know if she should continue her vigorous exercise program in which she exercises at her target heart rate (THR) for 30 min 3 to 4 days per wk or whether she should switch to a walking program. How do you respond?

Fitness level -This means a trainers focus should be getting clients active where the feel better and see benefits from being active and then can focus on weight loss.

According to the results from a study in the textbook (pgs. 12-13), which is is better for predicting future health outcomes, fitness level or fat level? What does this mean for trainers?

5 METs X 40 minutes X 3 days a week = 200 X 3 which equals six hundred METs per week

Calculate the volume of physical activity done per week for someone exercising at 5 METs for 40 min per day, 3 days per week.

-7 days per week -I-very hard -2 hr per day -Runs over 100 miles per week

Characteristics of a workout for Performance (distance)

-5 days per week -I=Moderate -T=0.5 hours a day Walk approx 6-12 miles per week

Characteristics of a workout for avoidance of diseases

-3-4 days per week -I=Vigorous/hard -.5-.75 hours per day Jog 10 miles per week

Characteristics of a workout for fitness (Cardiorespiratory fitness) (distance)

Based on a client's needs you'll begin at their current physical activity rate and slowly progressed them through a increasingly more difficult activity program to their liking. -Now for realizing HEALTH benefits a person needs 150 minutes per week of moderate activity exercise or... - 75 minutes of vigorous activity exercise FITNESS as It requires a higher level of MET expenditure and can be achieved by additional vigorous activity on top of what you are doing for your health benefits -In order to obtain performance goals a client must partake in regular exercise on a daily basis at a vigorous intensity in order to hone their performance

Describe the continuum of physical activity recommendations for realizing health, fitness, and performance goals.

Do 8 to 10 exercises for major muscle groups: legs, hips, back, chest, shoulders, and arms -To maximize strength development, use resistance that allows 8 to 12 repetitions -1 set of exercise is sufficient but more can be gained with two or three sets -Do resistance training on two or more non consecutive days each week

Describe the physical activity guidelines for increasing or maintain strength.

The two leading causes of death are CVD and Cancer. -A minimum of 30 minutes of daily physical activity reduces the risk of chronic diseases.

How does regular participation in physical activity affect the top two leading causes of death?

150 min per wk of moderate-intentsity physical activity, or 75 min per wk of vigorous-intensity physical activity -This is more traditional

How much exercise should be performed each week for health outcomes? Which one is the traditional exercise plan to increase or maintain CRF?

-Cardiorespiratory health: reduces risk for heart disease -Metabolic health: reduces the risk of developing type 2 diabetes and helps control blood glucose levels with those who already have it -Musculolskeletal health: slows loss of bone density, lowers risk of hip fractures, helps with management of arthritis, and loss of muscle mass, strength and endurance -Cancer: lowers risk fo developing colon and breast cancer -Mental Health: physical activity lowers the risk of depression and age-related cognitive decline, and It improves the quality of sleep

In what areas does exercise improve our overall health?

duration

Length of the workout

balance, agility, coordination, power, and speed

List some examples of motor abilities.

-Injury -Heart attack -heat injuries -age -health complications -Sport injuries

List some possible risk with physical activity

The top three leading causes of death are cardiovascular (heart) disease with 31% - cancers with 23.2% -chronic lower respiratory disease with 5.3% -The actual causes of death are smoking which is 18%, physical inactivity and a poor diet which is 15.2%, and alcohol consumption at 3.5%.

List the top three leading causes of death and compare them with the behaviors linked to the top three actual causes of death.

cardiorespiratory fitness

The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.

Health

The combination of physical, mental/emotional, and social well-being while not nearly having the absence of disease or infirmity

True

True or false, Volume is another key focus when looking at CRF and health outcomes

True

True or false, even with aerobic activity being the main focus for overall health, resistance training can provide further benefits

True

True or false, high intensity exercise is a key focus when looking at CRF and health outcomes

true

True or false, in general, more exercise each day is better, and some activity is better than no activity

False, performing more intense exercise can shorten the amount of time needing to exercise. It is important to note however, the more exercise the better to an extent.

True or false, one person cannot do more rigourous activity of a shorter duration (45 minutes) of a time than someone doing moderate activity for a longer time (90 minutes) for the same health benefits.

-Adverse events include injury or medical complications such as a heart attack or musculoskeletal injuries -People with cardiovascular health risks are more likely to suffer these injuries -In order to avoid them you can screen individuals using health risk questionnaires -Measure important physiological variables at rest before taking exercise test and gradually progressing a sedentary individual do a physical activity program.

What are adverse events and how can they be minimized?

-Vast majority of epidemiological studies found a greater reduction in the risk of CVD with vigorous intensity (>6 METs) than moderate (3-5.9 METs) -Clinical intervention studies showed that vigorous intensity showed greater improvement in DBP, glucose control, and CRF -No intensity showed difference in their ability to improve SBP, blood lipid profile, or body fat loss.

What are key factors taken from the Moderate Vs Vigorous activity comparison?

Moderate activity (walking briskly) at 3.5 METS for 150 min per week Vigorous activity at 7 METs (running) for 75 minutes a week Both of these get you 525 METs per week which at the low end of the health benefits scale of 500-1,000 METs per week

What are the 2008 physical activities Guidelines for moderate intensity and vigorous intensity physical activity recommendations for realizing substantial health benefits?

-Working the major muscle groups: 8 to 10 exercises-legs, hips, back, chest, shoulders, arms -8 to 12 repetitions with the resistance -one set is sufficient (more can be gained with 2 to 3 reps) -2 nonconsecutive days each week

What are the recommendations for resistance training weekly?

-inherited or biological -Environment -Behaviors

What are the three major risk factor categories?

-heart diseases -cancers -chronic lower respiratory disease -stroke (cerebralvascular disease) -accidents

What are the top 5 leading causes of death?

Physical activity has been shown to improve the health in most individuals regardless of their weight. It is important thus to first become engaged within a physical activity program and then focus on body weight concerns.

What impact does fitness vs fatness have on the risk of chronic disease?

-Increased muscle mass helps with glucose metabolism -Larger a person is (healthier with muscle mass than fat), the more calories they burn per day.

What is a key health benefit that resistance training provides for individuals?

-Moderate intensity refers to an absolute intensity of 3- 5.9 METs or a relative intensity of 40% to 59% VO2max or 64 % to 76% HR max. -Vigorous intensity refers to an absolute intensity of 6 or more METs and a relative intensity of 60% to 84% VO2max or 77% to 93% HR max.

What is moderate-intensity and vigorous-intensity physical activity in terms of METs?

-Absolute intensity can be expressed quantitatly in kilo calories extended, milliliters of oxygen consumed (VO2), or METs -Relative intensity is a percentage based off of the VO2 max, HR max or can be judged on the Borg or RPE scales

What is the difference between absolute and relative intensity?

-Health, or avoidance of disease, requires 5 days a week of moderate intensity for half an hour which is about 6 to 12 miles of walking a week. -Fitness requires three to four days of vigorous or hard intensity workout for half an hour to three fourths of an hour that is about jogging for 10 miles. -performance requires 7 days a week at a very hard intensity for two hours or more a day which is the equivalent of running about 100 miles a week.

What is the difference in the physical activity requirements for achieving health benefits, fitness, and performance?

The components which adhere to Sport Performance are motor skills such as agility, balance, coordination, power, and speed as well as the particular skills of the sport

What performance-related fitness components are linked to sport?

-Screenings -measures of physiological variables (seen in chat. 7-10) -gradual progress for a sedentary person

What steps can a trainer take to reduce the risk of injury with their clients?

Smoking, inactivity, poor nutrition, drinking alcohol, overuse of meds, stress, etc.

What would follow under behavioral risk factors for disease?

physical (water, air), socioeconomic (income), family (death or divorce)

What would follow under environmental risk factors for disease?

age, sex, race, susceptibility to diseases

What would follow under inherited or biological risk factors for disease?

-30 min of physical activity to reduce risk of chronic disease -60 min to prevent weight gain -60 to 90 minutes to sustain weight loss

With weight as another key focus when looking at CRF and health outcomes, what were they fitness requirements to meet weight goals?

One should provide information that physical activity has been shown to improve the health in most individuals regardless of their weight. I would explain to him the multitude of benefits that would come with starting moderate exercise and how that would jump start him in his weightless journey. I would explain that just trying to loose weight without exercise will not bring the same health benefits if he would.

You are working with an obese client who has been sedentary for several years. He indicates that he would like to lose weight before beginning a physical activity program. What information might you provide to encourage him to begin a moderate-intensity physical activity program as plans are developed to accomplish weight loss goals?

One should respond in a respectful manner and address that the two men most likely had underlying health conditions that would be the cause of death during exercise. I would then go on to explain that they may have not have known to get evaluated before performing exercise so that they would have known of any health issues. I would then address the benefits exercise actually has for individuals and encourage him to give exercise another opportunity once going through screenings and starting moderately.

You have just presented a speech on physical fitness to a local service club. One of the members says that he knows of two men who died in incidents related to exercise during the past few years and that he has read of other exercise related deaths. He has decided that It is safer to lead a quiet life and not take the risk of exercising. How do you respond?

physical activity

any body movement carried out by the skeletal muscles and requiring energy. Can include your occupation, leisure time, household chores, and sport.

negative health

associated with morbidity and premature mortality

Positive health

capacity to enjoy life and withstand challenges

Metabolic Equivalent (MET)

concept expressing the energy cost of physical activity; for example, 3 _______s means three times the amount of energy expended at rest

relative intensity

describes the degree of effort required to expend energy and is influenced by CRF or aerobic power

absolute intensity

describes the rate of work (energy expended per minute) and can be expressed in a number of ways. -kilocalories of energy produced per minute -milliliters of oxygen consumed per kilogram of body weight per minute -Metabolic equivalents (METs)

functional fitness

fitness programming that uses a variety of exercises to simulate routine tasks rather than using traditional aerobic or resistance training exercises.

Frequency

numbers of days working out per week

Exercise

physical activity that is planned, structured, and repetitive and has the objective of improving or maintaining physical fitness

Skill related (performance related) fitness

refers to agility, balance, coordination, speed, power, and reaction time that are linked to games, sport, dance, and so on.

moderate intensity

refers to an absolute intensity 3-5.9 METs

vigorous intensity

refers to an intensity that >6 METs

Health related fitness

refers to muscular strength and endurance, CRF, flexibility, body comp

physical fitness

set of health or skill related attributes that can be measured by specific tests

intensity

strenuousness of the activity performed