EXSC 360
What are the PA recommendations for children?
- Greater than or equal to 60 minutes of moderate to vigorous exercise - Greater than or equal to 3 days of vigorous exercise - Muscular strengthening 3 days or more a week - Bone strengthening 3 or more days a week
What are the CVD risk factors?
1) Age 2) Family History 3) Smoking 4) Sedentary 5) Obesity 6) Hypertension 7) Dyslipidemia 8) Prediabetes
What are the four levels of motivation of the SDT?
1) Amotivation 2) Other-determined motivation 3) Self-determined extrinsic motivation 4) Intrinsic motivation
What are the three human basic needs of the SDT?
1) Competence 2) Autonomy 3) Relatedness
What are the three stages of progression?
1) Initial conditioning stage 2) Improvement stage 3) Maintenance stage
What are the four sources of self efficacy?
1) Mastery experiences 2) Vicarious experiences 3) Encouragement 4) Emotional arousal
What are the 3 categories of the triatic reciprocation in the SCT?
1) Personal 2) Behavior 3) Environment
What are the 5 stages of the TTM?
1) Precontemplation 2) Contemplation 3) Preparation 4) Action 5) Maintenance
What is the testing order?
1) Resting BP and HR 2) Body composition and balance 3) Cardiorespiratory endurance 4) Muscular Fitness 5) Flexibility
What are the three types of outcome expectations?
1) Social OEs 2) Physical OEs 3) Self-Evaluative OEs
What are the principals of designing a program?
1) Specificity 2) Overload 3) Progression 4) Initial values/diminishing returns 5) Individual variability 6) Reversibility
What are the two types of self-efficacy?
1) Task 2)Barrier
How long does the initial conditioning stage last?
1-6 weeks
What is the prevalence of obese people?
1/3 or 33%
What is the desired value for waist circumference in men?
102 cm or less
What is a BP reading for prehypertension?
120-139/80-89
What is a BP reading for stage 1 hypertension?
140-159/90-99
What are the PA recommendations for adults to reduce disease risk?
150 min of moderate exercise or 75 minutes of vigorous exercise per week with 2 days of muscular strengthening
What is a BP reading for stage 2 hypertension?
160/100 or higher
What is the prevalence of overweight people?
2/3 or 67%
What relative max HR is light exercise?
20 - 40%
What is a overweight classification for BMI?
25 or higher
What value of METs is moderate exercise?
3-6 METS
What is 1 MET equal to?
3.5 ml/kg-1/min-1
What is a obese classification for BMI?
30 or higher
What are the PA recommendations for adults to lose weight?
300 minutes of moderate exercise per week
How long does the improvement stage last?
4-8 months
What relative max HR is moderate exercise?
40 - 60%
What is the desirable value for HDL?
40 or higher
How many people quit their programs within the first 6 months?
50%
What relative max HR is vigorous exercise?
60 - 85%
What is the desired value for waist circumference in women?
88 cm or less
What is metabolic syndrome?
A combination of 3 or more CVD risk factors
What is validity?
A test measures what its supposed to
What are the risk factors of obesity for CVD?
BMI of 30 or waist circumference of 102cm in males or 88cm in females
What is self efficacy?
Belief in their capabilities to successfully execute a course of action
What is the difference between exercise and PA?
Exercise is planned, structured and repetitive in order to improve or maintain one or more components of fitness
What are the risk factors of Prediabetes for CVD?
Fasting glucose of 100 mg*dl or higher
What do the letters in FITT stand for?
Frequency Intensity Time Type
What value of METs is vigorous exercise?
Greater than 6 mets
What are the good types of cholesterol?
HDL
What are the risk factors of dyslipidemia for CVD?
HDL 40mg*dl or less, LDL of 130mg*dl or higher, or total cholesterol of 200mg*dl or higher
What are the risk factors of sedentary for CVD?
Have not met PA recommendations for the past 3 months
Why is hypertension so dangerous?
High BP causes a constant hitting of the artery walls, causing build up of plaque as an inflammatory response. The plaque narrows the diameter of the blood vessels. The artery wall stiffens and a build up occurs of fatty plaque.
When does diabetes count as a risk factor if the patient does not know their glucose levels?
If they are above 45 with a BMI over 25 or if they are under 45 with a BMI over 25 with another risk factor
What is the desirable value for LDL?
Less than 100
What is a normal BP reading?
Less than 120/80
What is the desirable value for triglycerides?
Less than 150
What is the desirable value for total cholesterol?
Less than 200 mg*dl
What value of METs is light exercise?
Less than 3 METS
What are some objective tests?
MET cart, 1-mile run, and bod pod
What are the risk factors of family history for CVD?
MI, coronary revascularization, or sudden death in direct relatives
What are the risk factors of age for CVD?
Men above 45 or women above 55
What is Intrinsic motivation?
No end point, no goal, simply for pleasure
What is reliability?
Repeatable with the same result over and over
What do goals need to be?
SMAART
What are some less objective tests?
Skinfold and leg press
What are the risk factors of smoking for CVD?
Smoked in the last 6 months
What does SMAART stand for?
Specific Measurable Action-Oriented Adjustable Realistic Time-Oriented
What are the risk factors of Hypertension for CVD?
Systolic BP of 140 or higher or diastolic BP of 90 or higher
What is a MET?
The energy cost of rest
What is competence?
The need to be effective in dealing with our environment
What is autonomy?
The need to control the course of our lives
What is relatedness?
The need to have close relationships with others
What is the goal of the TTM?
To progress your client through each stage
What are the bad types of cholesterol?
VDL and LDL
When is someone at a low risk for CVD?
When they have 1 or less CVD risk factors
When is someone at a moderate risk for CVD?
When they have 2 or more CVD risk factors
When is someone at a high risk for CVD?
When they have a known cardiovascular, pulmonary, or metabolic disease or one or more signs or symptoms
Does cholesterol count as a risk factor if the patient does not know theirs?
Yes
What is objectivity?
reliable results no matter who carries out the test
