Chapter 9: The Power of Physical Activity

What does a planned exercise program to improve body composition consist of?

Regular aerobic exercise to promote body-fat loss and consistent muscle-conditioning exercise to enhance and maintain muscle tissue.

What is an evidence-based recommendation for type of aerobic exercise?

Regular, purposeful, including major muscle groups, continuous, rhythmic.

What is an evidence-based recommendation for pattern of flexibility exercise?

Repetition of each flexibility exercise 2-4 times is recommended. Flexibility exercise is most effective when the muscle is warmed through light-to-moderate derobic activity or passively through external methods such as moist heat packs or hot baths.

What is an evidence-based recommendation for type of resistance exercise?

Resistance exercises involving each major muscle group are recommended. Multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for all adults. Single-joint exercises targeting major muscle groups may also be included in a resistance-training program, typically after performing multijoint exercise (s) for that particular muscle group. A variety of exercise equipment and/or body weight can be used to perform these exercises.

What is an evidence-based recommendation for pattern of resistance exercise?

Rest intervals of 2-3 minutes between each set of repetitions are effective. A rest of ≥48 hours between sessions for any single muscle group is recommended.

Why may one care for health-related components of fitness instead of skill-related components of fitness?

Skill related typically is preferred by athletes and those performing for sport.

What is the calculation for target heart rate?

(Heart rate reserve x % intensity) + resting heart rate

Vigorous physical activity requires __ METs

6+

Resting metabolic rate is comparable to how many METs?

1

What is an evidence-based recommendation for pattern of aerobic exercise?

1 continuous, or one interval, or multiple sessions of >=10 min at a time. Even <10 could be beneficial for deconditioned individuals

What are the 6 skill related components of fitness?

1- Agility 2- Coordination 3- Balance 4- Power 5- Reaction time 6- Speed

What are the 5 health-related components of fitness?

1- Cardiorespiratory endurance 2- Muscular endurance 3- Muscular strength 4- Flexibility 5- Body composition

If the individual does not participate in regular exercise ,when is medical clearance recommended?

1- known CV, metabolic, or renal disease AND asymptomatic 2- Signs or symptoms of CV, metabolic, or renal disease

What is an example of a training at specific intensities?

1- low weight but high rep will lead to muscle endurance 2- high weight but low rep will lead to muscle strength

What 3 behaviors will increase the significance of wearing an activity tracker?

1- put it on 2- looking at it daily 3- Adjusting one's behavior based on the feedback

What are some ways health coaches can empower clients to more effectively use their activity trackers?

1- support with set up and charging 2- help them learn to link with phone/computer 3- provide trouble shooting guidance 4- provide info on adjusting info based on feedback 5- explore the uses of the device 6- assist with goal setting and reminders 7- provide check ins on accountability

What is the issue with RPE?

6-20 can be difficult to explain, may need to adjust to use 0-10 instead or use words instead

To experience the health benefits of physical activity, how long should an adult participate in physical activity?

150 minutes/week

How many moderate-intensity minutes per week are expected for an active physical-activity level?

150-300 minutes/week

What is an evidence-based recommendation for sets of resistance exercise?

2-4 sets are recommended for most adults to improve strength and power. A single set of resistance exercise can be effective, especially among older and novice exercisers. ≤2 sets are effective in improving muscular endurance.

For long-term weight loss and preventing weight regain, what is the recommendation of exercise?

200-300 minutes/week

Moderate physical activity requires __ METs

3-6

What is an evidence-based recommendation for time of aerobic exercise?

30-60 min a day of purposeful moderate 20-60 min of vigorous Combination Even <20 can be useful for those who are sedentary

What is an evidence-based recommendation for intensity of resistance exercise?

60-70% 1-RM (moderate-to-vigorous intensity) for novice to intermediate exercisers to improve strength Experienced strength trainers can gradually increase to ≥80% 1-RM (vigorous-to-very vigorous intensity) to improve strength. 40-50% 1-RM (very light-to-light intensity) for older individuals beginning exercise to improve strength 40-50% 1-RM (very light-to-light intensity) may be beneficial for improving strength in sedentary individuals beqinning a resistance-training program <50% 1-RM (light-to-moderate intensity) to improve muscular endurance 20-50% 1-RM in older adults to improve power

What is an evidence-based recommendation for repetitions of resistance exercise?

8-12 repetitions are recommended to improve strength and power in most adults. 10-15 repetitions are effective in improving strength in middle-aged and older individuals starting exercise. 15-25 repetitions are recommended to improve muscular endurance.

Light physical activity requires __ METs

<3

How many moderate-intensity minutes per week are expected for an highly active physical-activity level?

>300 minutes/week

What is an evidence-based recommendation for volume of aerobic exercise?

>=500-1000 MET min/week Increase steps by 2000 a day to reach >=7000 steps a day

What is an evidence-based recommendation for progression of resistance exercise?

A gradual progression of greater resistance, and/or more repetitions per set, and/or increasing frequency is recommended.

What is capacity in RAA?

A person has the knowledge and skill to perform a behavior, set doable goals, and follow through. IE: the device is easy to set up , understand, and troubleshoot

What is an evidence-based recommendation for volume of flexibility exercise?

A reasonable target is to perform 60 seconds of total stretching time for each flexibility exercise.

What is an evidence-based recommendation for type of flexibility exercise?

A series of flexibility exercises for each of the major muscle-tendon units is recommended. Static flexibility (i.e., active or passive), dynamic flexibility, ballistic flexibility, and PNF are each effective.

What is physical fitness?

A set of attributes that a person has/achieves, related to components of cardiorespiratory endurance, muscular endurance, muscular strength, flexibility, body composition, and skills like agility, balance, coordination, speed, power, and reaction time.

Mel was referred by his physician to a health coach because he was diagnosed as having prediabetes and is 20 pounds overweight. Mel gets approximately 90 minutes of moderate-intensity physical activity per week by pushing his grandkids in a stroller for a walk, kicking a soccer ball around with his older granddaughter, and playing croquet with his friends once a week. Based on the classification of weekly total amounts of aerobic physical activity, what would you tell Mel? A. Mel, it is great you are getting some physical activity by playing with your grandchildren and friends. B. Mel, swimming is a great activity to increase you moderate-intensity activity because it is easy on the joints. C. Mel, you should be getting more moderate-intensity activity to help with your prediabetes and weight. D. Mel, being relatively inactive is unhealthy.

A. Mel, it is great you are getting some physical activity by playing with your grandchildren and friends.

How many moderate-intensity minutes per week are expected for an insufficiently active physical-activity level?

Activity beyond baseline, but still fewer than 150 minutes/week

When is exercise-related sudden cardiac death and acute myocardial infarction highest?

Among individuals with underlying CVD who perform a level of activity to which they aren't used to

What is autonomy in RAA?

Amount of control a person has over whether or not to do a behavior. IE: A device is easy to put on and control.

Robert is an inconsistent exerciser interested in running in his first 5K in six months. Twenty years ago, he was a cross- country runner in high school, but he has not run regularly since then. At his first health coaching session, he discloses that his father, who was a heavy smoker, died of a heart attack at the age of 50. Although Robert reports he is not a smoker, he is wondering whether it is safe to start an exercise program. He states that he is a sales representative and alternates between being sedentary in the office and walking from site to site when on sales calls. His job requires weekly travel, which is why he feels he becomes inconsistent with his exercise. He states that he is interested in finding the best training program as well as help with his consistency. 6. What is the BEST aerobic (cardiovascular endurance) exercise volume for this client? A. 10,000 steps per day B. >500 to 1,000 MET minutes/week C. 80-85% of heart-rate reserve D. 150 minutes of vigorous weekly derobic exercise

B. >500 to 1,000 MET minutes/week

According to the ACSM preparticipation health screening guidelines for which of the following clients is medical clearance recommended? A. A 50-year-old female client who does not currently participate in regular physical activity and has no known cardiovascular, metabolic, or renal diseases and no signs or symptoms of such diseases B. A 40-year old asymptomatic female with known cardiovascular disease who has regularly participated in moderate-intensity physical activity for the past 9 months who is ready to progress to vigorous-intensity exercise C. A 7O-year old male with known type 2 diabetes who has been performing planned, structured physical activity on at least three days per week at a moderate intensity for the past six months D. A physically inactive 25-year old male with a family history of cardiovascular disease, and dyslipidemio who has smoked one pack of cigarettes per day for the past four years.

B. A 40-year old asymptomatic female with known cardiovascular disease who has regularly participated in moderate-intensity physical activity for the past 9 months who is ready to progress to vigorous-intensity exercise

Carlita has been sedentary most of her life, but her mother's recent type 2 diabetes diagnosis, along with her own struggle with having peripheral vascular disease and metabolic syndrome, is causing serious concern. The following information was revealed at her annual physician visit: » Waist Circumference: 38 inches Triglycerides: 187 mg/dL • HDL cholesterol: 47 mg/dL Fasting glucose: 110 mg/dL > Blood pressure: 132/88 mmHg Body mass index: 35 kg/m? Her insurance plan allows for three visits with a registered dietitian, who is teaching her how to make healthier food choices, but the dietitian suggested she work with a health coach to assist in additional behavior changes, like adding physical activity and decreasing sedentary time. 3. According to the American College of Sports Medicine preparticipation guidelines, which of the following is MOST accurate regarding this client's participation in an exercise program? A. Vigorous-intensity exercise requires medical clearance only if symptoms are present B. Light-to-moderate intensity exercise requires medical clearance C. Light-to-moderate intensity exercise does not require medical clearance D. Vigorous-intensity exercise does not require medical clearance

B. Light-to-moderate intensity exercise requires medical clearance

Robert is an inconsistent exerciser interested in running in his first 5K in six months. Twenty years ago, he was a cross- country runner in high school, but he has not run regularly since then. At his first health coaching session, he discloses that his father, who was a heavy smoker, died of a heart attack at the age of 50. Although Robert reports he is not a smoker, he is wondering whether it is safe to start an exercise program. He states that he is a sales representative and alternates between being sedentary in the office and walking from site to site when on sales calls. His job requires weekly travel, which is why he feels he becomes inconsistent with his exercise. He states that he is interested in finding the best training program as well as help with his consistency. 5. According to the Physical Activity Guidelines for Americans, which of the following suggestions is MOST appropriate? A. Participate in physical activity at a low intensity for at least 150 minutes per week or at a high intensity for at least 75 minutes per week (or an equivalent combination) B. Participate in physical activity at a moderate intensity for at least 150 minutes per week or at a vigorous intensity for at least 75 minutes per week (or an equivalent combination) C. Participate in physical activity at a high intensity for at least 150 minutes per week or at a very vigorous intensity for at least 75 minutes per week (or an equivalent combination) D. Participate in physical activity at a low intensity for at least 150 minutes per week or at a moderate intensity for at least 75 minutes per week (or an equivalent combination)

B. Participate in physical activity at a moderate intensity for at least 150 minutes per week or at a vigorous intensity for at least 75 minutes per week (or an equivalent combination)

What is the goal of the Physical Activity Readiness Questionnaire for Everyone (PAR-Q+)? A. To allow the client to be cleared to engage in physical activity for a maximum of 18 months B. To reduce unnecessary barriers to exercise C. To allow the client to complete the PAR-Q+ to take ownership of beginning an exercise program D. To diagnose any medical conditions which could prevent the client to participate in physical activity

B. To reduce unnecessary barriers to exercise

Susan has been working with a health coach for the past month to assist with reducing her sedentary activity and increase her physical activity. She reports being a new mom with a 9-month-old child and lacking the time and energy to participate in a formal exercise program three to five times per week, which was her physician's recommendation. She states that she is interested in getting her pre-pregnancy muscles back by doing resistance training for muscular endurance exercise and losing 20 pounds over the next six months by attending kickboxing aerobic exercise classes, but states that she does not want to waste her time and wants to know what the best exercise program is for her. 7. What is the MOST appropriate follow-up statement? A. "I heard you say you don't have the time or energy to exercise three to five times per week. What about doing a split-routine resistance-training program at home once or twice per week?" B. "So, your goal is to lose 20 pounds and tone your muscles. I have some great program resources and client success stories l'd like to share with you. Would that be ok?" C. "I heard you say you don't have the time or energy to exercise three to five times per week. Can you tell me more about your interest in resistance training, how committed you are, the type of exercise you find enjoyable, and how you feel it can fit into your schedule?" D. "So, your goal is to lose 20 pounds and tone your muscles, which is understandable after pregnancy. How about if we look at your schedule and I develop a resistance program that can fit?"

C. "I heard you say you don't have the time or energy to exercise three to five times per week. Can you tell me more about your interest in resistance training, how committed you are, the type of exercise you find enjoyable, and how you feel it can fit into your schedule?"

What is the recommendation for frequency of resistance exercise? A. >3 days/week B. >2-3 days/week C. 2-3 days/week D. 5 days/week

C. 2-3 days/week

Carlita has been sedentary most of her life, but her mother's recent type 2 diabetes diagnosis, along with her own struggle with having peripheral vascular disease and metabolic syndrome, is causing serious concern. The following information was revealed at her annual physician visit: » Waist Circumference: 38 inches Triglycerides: 187 mg/dL • HDL cholesterol: 47 mg/dL Fasting glucose: 110 mg/dL > Blood pressure: 132/88 mmHg Body mass index: 35 kg/m? Her insurance plan allows for three visits with a registered dietitian, who is teaching her how to make healthier food choices, but the dietitian suggested she work with a health coach to assist in additional behavior changes, like adding physical activity and decreasing sedentary time. 2. Which of the following statements regarding the contributions of exercise and diet to weight loss is MOST accurate? A. Exercise alone can produce significantly greater weight loss than diet alone at 12 months, 18 months, and 36 months. B. Diet alone can produce significantly greater weight loss than exercise alone at 12 months, 18 months, and 36 months. C. Diet plus exercise produces significantly greater weight loss than either one alone at 12 months, 18 months, and 36 months. D. Neither diet nor exercise, alone or in combination, produces significant weight loss at 12 months, 18 months, and 36 months.

C. Diet plus exercise produces significantly greater weight loss than either one alone at 12 months, 18 months, and 36 months.

Susan has been working with a health coach for the past month to assist with reducing her sedentary activity and increase her physical activity. She reports being a new mom with a 9-month-old child and lacking the time and energy to participate in a formal exercise program three to five times per week, which was her physician's recommendation. She states that she is interested in getting her pre-pregnancy muscles back by doing resistance training for muscular endurance exercise and losing 20 pounds over the next six months by attending kickboxing aerobic exercise classes, but states that she does not want to waste her time and wants to know what the best exercise program is for her. 10. According to the American College of Sports Medicine preparticipation guidelines, which of the following is MOST accurate regarding this client's participation in an exercise program? A. Light-to-moderate intensity exercise requires medical clearance B. Vigorous-intensity exercise requires medical clearance only if symptoms are present C. Light-to-moderate intensity exercise does not require medical clearance D. Vigorous-intensity exercise requires medical clearance

C. Light-to-moderate intensity exercise does not require medical clearance

Mopping the floors is an example of A. Exercise B. Muscular strength C. Physical activity D. Physical fitness

C. Physical activity

Susan has been working with a health coach for the past month to assist with reducing her sedentary activity and increase her physical activity. She reports being a new mom with a 9-month-old child and lacking the time and energy to participate in a formal exercise program three to five times per week, which was her physician's recommendation. She states that she is interested in getting her pre-pregnancy muscles back by doing resistance training for muscular endurance exercise and losing 20 pounds over the next six months by attending kickboxing aerobic exercise classes, but states that she does not want to waste her time and wants to know what the best exercise program is for her. 9. What is the preferred method of monitoring aerobic exercise intensity for this client? A. Maximum heart rate B. Metabolic equivalents C. Ratings of perceived exertion D. Target heart rate

C. Ratings of perceived exertion

When is the talk test especially useful for monitoring exercise intensity? A. When a client cannot identify his or her metabolic equivalents B. When a client cannot rate his or her exertion C. When a client is new to monitoring him- or herself when exercising D. When a client cannot find his or her pulse

C. When a client is new to monitoring him- or herself when exercising

Improving cardiorespiratory endurance reduces risk from all causes of death, especially...

Cardiovascular disease

What health parameters are increased by physical activity/exercise?

Cardiovascular function, cardiorespiratory function, cognitive function, feelings of well-being, performance of work/recreational/sports, physical. function and independent living (older adults)

If exercise is performed regularly over a period of weeks or months, ___ phsyiological adaptations occur to prepare the exerciser for the ongoing demands of the activity.

Chronic

What is neuromotor exercise?

Combination of balance, coordination, gait, and agility training

What health parameters are decreased by physical activity/exercise?

Coronary artery disease risk factors, morbidity, mortality, anxiety and depression, and risk for falls and injuries (older adults)

What is the definition of physical activity? A. A set of measurable health- or skill-related attributes that a person has achieved B. Any activity that disrupts the body's internal homeostasis, or internal state of physiological balance C. Planned, structured, and repetitive bodily movement that contributes to daily energy expenditure D. Any bodily movement that contributes to daily energy expenditure

D. Any bodily movement that contributes to daily energy expenditure

Robert is an inconsistent exerciser interested in running in his first 5K in six months. Twenty years ago, he was a cross- country runner in high school, but he has not run regularly since then. At his first health coaching session, he discloses that his father, who was a heavy smoker, died of a heart attack at the age of 50. Although Robert reports he is not a smoker, he is wondering whether it is safe to start an exercise program. He states that he is a sales representative and alternates between being sedentary in the office and walking from site to site when on sales calls. His job requires weekly travel, which is why he feels he becomes inconsistent with his exercise. He states that he is interested in finding the best training program as well as help with his consistency. 4. Which of the following is the BEST next step? A. Ask open-ended questions, engage in active listening to elicit the client's specific goals, and conduct a risk- factor profile to identify level of risk for exercise participation B. Ask open-ended questions, engage in active listening to elicit the client's specific goals, and design a balanced exercise program based on the Physical Activity Guidelines for Americans C. Ask open-ended questions, engage in active listening to elicit the client's in-depth medical history and specific goals, and request a medical clearance D. Ask open-ended questions, engage in active listening to elicit the client's specific goals, and conduct a preparticipation health screening using the PAR-Q+

D. Ask open-ended questions, engage in active listening to elicit the client's specific goals, and conduct a preparticipation health screening using the PAR-Q+

Which of the following is one of the skill-related components of physical fitness? A. Flexibility B. Sports performance C. Muscular strength D. Coordination

D. Coordination

What is the initial goal of physical activity? A. Performance B. Improved health C. Fitness D. Function

D. Function

Mel was referred by his physician to a health coach because he was diagnosed as having prediabetes and is 20 pounds overweight. Mel gets approximately 90 minutes of moderate-intensity physical activity per week by pushing his grandkids in a stroller for a walk, kicking a soccer ball around with his older granddaughter, and playing croquet with is friends once a week. Which of the following is an example of Mel's health coach helping to improve Mel's self-efficacy as a way to increase the amount of time he is active? A. Mel, let's discuss the solutions you have for your barrier to not have enough time for physical activity. B. Mel, what is a physical activity you would like to add to your routine to increase your moderate intensity minutes of activity? C. Mel, I know you can write down all the activities you do and the number of minutes you participate in the activity. D. Mel, you already engage with activity you enjoy. Your suggestion of adding a walk one evening a week with your wife is great. You've got this.

D. Mel, you already engage with activity you enjoy. Your suggestion of adding a walk one evening a week with your wife is great. You've got this.

If a client is working on muscular fitness, then a conditioning program would include muscular strength and A. Increasing range of motion B. Agility and coordination C. Cardiorespiratory endurance D. Muscular endurance

D. Muscular endurance

Carlita has been sedentary most of her life, but her mother's recent type 2 diabetes diagnosis, along with her own struggle with having peripheral vascular disease and metabolic syndrome, is causing serious concern. The following information was revealed at her annual physician visit: » Waist Circumference: 38 inches Triglycerides: 187 mg/dL • HDL cholesterol: 47 mg/dL Fasting glucose: 110 mg/dL > Blood pressure: 132/88 mmHg Body mass index: 35 kg/m? Her insurance plan allows for three visits with a registered dietitian, who is teaching her how to make healthier food choices, but the dietitian suggested she work with a health coach to assist in additional behavior changes, like adding physical activity and decreasing sedentary time. 1. Which of the following statements is MOST accurate regarding the impact of physical activity on chronic disease? A. Physical activity can decrease the risk for chronic disease and increase all-cause mortality. B. Participation in regular physical activity reduces systemic inflammation and increases stress and anxiety. C. Physical activity will not decrease chronic disease due to the significant contributions heredity and genetic predisposition have. D. Physical activity can decrease the risk for chronic disease and all-cause mortality.

D. Physical activity can decrease the risk for chronic disease and all-cause mortality.

What is one of the factors that has been identified as an important risk modulator of exercise-related events? A. Family history of cardiovascular disease B. Age and gender C. The individual's desired level of physical activity D. The desired exercise intensity

D. The desired exercise intensity

Susan has been working with a health coach for the past month to assist with reducing her sedentary activity and increase her physical activity. She reports being a new mom with a 9-month-old child and lacking the time and energy to participate in a formal exercise program three to five times per week, which was her physician's recommendation. She states that she is interested in getting her pre-pregnancy muscles back by doing resistance training for muscular endurance exercise and losing 20 pounds over the next six months by attending kickboxing aerobic exercise classes, but states that she does not want to waste her time and wants to know what the best exercise program is for her. 8. What is the best resistance-training recommendation for this client? A. Work each major muscle group using a variety of exercises, doing 10-15 repetitions for 2-4 sets with a >48-hour rest between sessions for any single muscle group B. Work each major muscle group using a variety of multijoint exercises, doing 8-12 repetitions for <2 sets with a >48-hour rest between sessions for any single muscle group C. Work each major muscle group using a variety of multijoint exercises, doing 15-25 repetitions for 2-4 sets with a <48-hour rest between sessions for any single muscle group D. Work each major muscle group using a variety of exercises, doing 15-25 repetitions for <2 sets with a >48-hour rest between sessions for any single muscle group

D. Work each major muscle group using a variety of exercises, doing 15-25 repetitions for <2 sets with a >48-hour rest between sessions for any single muscle group

An individual exercises regular and has signs of CV, metabolic, or renal disease. Is medical clearance necessary?

Discontinue exercise and seek medical clearance

What type of relationship is between physical activity and health?

Dose-response(curvilinear) thus, the more you exercise regularly the smaller the benefits will appear

What is the principle of training: specificity?

Each for of stress to body is unique and thus the physiological changes are specific to the activity.

What is an evidence-based recommendation for frequency of resistance exercise?

Each major muscle group trained 2-3 days/week

Overload that is progressed properly will allow for what?

Enough time for the body to adapt

What is visceral fat?

Fat in the abdomen around internal organs

What does FITT-VPP stand for?

Frequency Intensity Time Type Volume Pattern Progression

What is an evidence-based recommendation for frequency of aerobic exercise?

Frequency, >=5 days for moderate, >=3 for vigorous, or combination is recommended

If a client is on a beta blocker (a hypertension medication), which type of intensity monitoring is likely not the best?

Heart rate monitoring, due to potential affect on heart rate

What is an evidence-based recommendation for time of flexibility exercise?

Holding a static stretch for 10-30 seconds is recommended for most adults. In older individuals, holding a stretch for 30-60 seconds may confer greater benefit For proprioceptive neuromuscular facilitation (PNF) stretching, a 3-6 second light-to-moderate contraction (e.g., 20-75% of maximum voluntary contraction) followed by a 10- to 30-second assisted stretch is desirable.

Health benefits are dependent/independent of weight?

Independent, meaning individuals who need to lose weight can still have health benefits no matter how their weight changes over time.

What is an evidence-based recommendation for progression of flexibility exercise?

Methods for optimal progression are not known.

What is an evidence-based recommendation for intensity of aerobic exercise?

Moderate and/or vigorous for adults Light to moderate for deconditioned

Is prescreening currently found to be necessary fro resistance training during low-to-moderate intensity?

No

If the individual does participate in regular exercise ,when is no medical clearance necessary?

No CV, metabolic, or renal disease and no signs/symptoms

If the individual does not participate in regular exercise ,when is no medical clearance necessary?

No CV, metabolic, renal disease AND no signs/sypmtoms

How many moderate-intensity minutes per week are expected for an inactive physical-activity level?

No activity beyond baseline

Inactive physical activity level have no/some/substantial/additional health benefits?

None

What is an evidence-based recommendation for time of resistance exercise?

None

Who is neuromotor exercise especially recommended for?

Older adults to reduce risk of fall

What is the issue with METs?

Only approximations of energy expenditures, thus include error in age, sex, muscle mass, disease status, or environment

What is the most important factor in determining whether or not a person will use a wearable device?

Perceived behavior control

What is the PAR-Q?

Physical Activity Readiness Questionnaire

What is the PfA?

Prescription for Activity , volunteers trying to have the healthcare industry mobilize people

Where is the radial pulse?

Radial artery at wrist, in line with thumb, using tips of first 2 fingers

What is RAA?

Reasoned Action Approach, a theory used for wearable tech and behavior change

Insufficiently active physical activity level have no/some/substantial/additional health benefits?

Some

What is an evidence-based recommendation for intensity of flexibility exercise?

Stretch to the point of feeling tightness or slight discomfort.

What is fat mass made up of?

Subcutaneous fat and visceral fat

Active physical activity level have no/some/substantial/additional health benefits?

Substantial

What is a kilocalorie (kcal)?

The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. It is also the same thing as 1 food calorie.

What is muscular strength?

The amount of force a muscle can exert

What is lean mass?

The combination of all other tissues in the body besides fat

In RAA, what is the experimental attitude?

The person believes the activity tracker is fun and pleasurable to use

In RAA, what is the instrumental attitude?

The person believes the tech is smart to use and it is smart to be active

What is the best type of exercise?

The type the client enjoys

What is wrong with using target heart rates?

They have large standard deviations and have substantial errors in training

What are some approaches to prolonged sitting at work?

Treadmill desk Standing up for certain activities Stand up meetings Use stairs to go to restroom, and stair use in general

What is the principle of training: Reversibility?

Use it or lose it. What you have, can be lost

What is the talk test?

When a person is performing activities and you are conversing w/ them or asking questions, are they able to keep up with responding? If yes, and they feel they are getting a good workout, then it is likely it is appropriate for cardiorespiratory conditioning. For higher levels, this may not be appropriate

An individual exercises regularly and has known CV, metabolic, or renal disease and is asymptomatic. Is medical clearance for vigorous-intensity exercise necessary?

Yes (within past 12 months)

Can work tasks and household activities be considered exercise?

Yes, if they are performed and structured to expend more energy to increase health benefits.

Highly active physical activity level have no/some/substantial/additional health benefits?

additional

What is physical activity?

any bodily movement produced by skeletal muscles that results in energy expenditure

What is subcutaneous fat?

fat under the skin

What are the units for metabolic rate?

mL/kg/min of oxygen

What is the calculation for HRR (heart-rate reserve)?

maximal heart rate.- resting heart rate

Exercise is a form of

medicine

What does MET stand for?

metabolic equivalent of task

What should most adults incorporate into their exercise for at least 2 days a week?

muscle-strengthening

An individual exercises regularly and has known CV, metabolic, or renal disease and is asymptomatic. Is medical clearance for moderate-intensity exercise necessary?

no

What is exercise?

planned, structured, repetitive movement intended to improve or maintain physical fitness and expend daily energy

What is an evidence-based recommendation for progression of aerobic exercise?

progressive overload till desired goal is attained

What is flexibility?

range of motion around a joint

What is RPE?

rating of perceived exertion, a number scale to the subjective feelings of exercise exertion

What is body composition?

ratio of body fat to lean body tissue

Where is the temporal pulse?

side of forehead, use light pressure from the tips of the first 2 fingers

Where is the carotid pulse?

side of neck (side of larynx) use light pressure from fingertips of first 2 fingers

What is muscular endurance?

the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

What is cardiorespiratory endurance?

the ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

What is the principle of training: progressive overload?

the exerciser must increase the demands placed on the body. This is unique to each individual

What is an evidence-based recommendation for frequency of flexibility exercise?

≥2-3 days/week with daily being most effective