EXSC 301 Exam 1 (part 2)

What level of the Borg RPE scale should be used to approximate 40%/50% to 84% of HRR or 60%/65% to 90% of HRmax?

12 to 16

Use the Karvonen (HRR) method to calculate the target heart rate (THR) zone for 60% to 80% of for a 50-yr-old man who weighs 193 lb (87.5 kg) and has a resting heart rate (HR) of 70 beats · min-1.

130 to 150 beats · min-1

Approximately how many kilocalories does an 80 kg man expend if he walks at 3.5 mi · hr-1 for 30 min?

150

Convert 3.6 L · min-1 to kcal · min-1.

18 kcal · min-1

How much greater is the net oxygen cost of running 1 m · min-1 on a flat surface compared with walking?

2.0 times as great

Approximately what grade should be set on a treadmill to achieve an energy cost of 5 METs for someone who is walking at 3.7 mi · hr-1?

2.5%

A 55 kg woman walks at 80 m · min-1 on a 7.5% grade. What is the energy requirement in ml · kg-1 · min-1?

22.3

A 90 kg man works at 150 W on a cycle ergometer. What is the approximate energy requirement in ml · kg-1 · min-1?

25

1 MET is equal to ________ ml · kg-1 · min-1 and _______ kcal· kg-1 · hr-1.

3.5; 1

What is the approximate energy requirement in METs for someone who walks at 90 m · min-1 on a flat surface?

3.6

A 65 kg woman runs at 130 m · min-1 on a 2% grade. What is the approximate energy requirement in ml · kg-1 · min-1?

32

You are calculating an exercise intensity for a client with a of 53.5 ml · kg · min-1. If he wanted to work at 65% of his , what level of intensity, in ml · kg · min-1, would you suggest for him?

35

Studies suggest that gains in cardiorespiratory fitness (CRF) associated with exercise training increase with the frequency of exercise but level off at about _______ days per wk.

4

An 80 kg man has a of 15 METs. If he exercises for 30 min at 70% of his , what is his approximate net caloric expenditure (in kilocalories)?

400

Approximately what work rate (kgm · min-1) should be set on a cycle ergometer to achieve an energy cost of 5 METs for a 70 kg man?

400

Approximately how many kilocalories does a 70 kg man expend if he runs 7.5 mi · hr-1 for 30 min?

460

A 30-yr-old woman with a maximal HR of 180 beats · min-1 and a resting HR of 60 beats · min-1 needs help calculating a THR range using the %HRmax method. What is her THR zone at 55% to 75% of her HRmax?

99 to 135 beats · min-1

When used to monitor physical activity, which of the following can provide information about the intensity of the activity being performed?

accelerometer

Once a person reaches steady-state oxygen uptake, the energy (ATP) supplied to the muscles is derived from

aerobic metabolism

________ is used on a limited basis as a GXT to evaluate cardiovascular function.

arm ergometry

During exercise, the body's main method of heat dissipation is through

evaporation

If you wanted to compare oxygen uptake values for people of differing body weights, which of the following could you use?

express in ml · kg-1 · min-1 or express in METs (a or b)

The THR should not be used as an intensity guide for

resistance training

Name one physiological response that exhibits a delayed response (i.e., may require higher total minutes per week) to exercise at 60% to 70% of maximum work capacity.

serum lipid changes increases in HDL-C

In relation to the dose-response curve of exercise, the magnitude of effect that comes from a change in exercise dose is termed

slope

Briefly define the public health recommendation for physical activity for (a) moderate and (b) vigorous physical activity.

(a) 150 min per wk and (b) 75 min per wk, or a combination of the two. Also, resistance training 2 days per wk could be mentioned.

The energy cost of walking 1 mi (1.6 km) is equal to that of running the same distance.

False

Approximately what grade should be set on a treadmill to achieve an energy cost of 10 METs for someone who is running 6 mi · hr-1?

0

The oxygen cost (in ml · kg-1 · min-1) of walking 1 m · min-1 on a horizontal surface is about

0.1

During stepping activity, the oxygen cost (in ml · kg-1 · min-1) of stepping back and forth on a flat surface is

0.2

The oxygen cost (in ml · kg-1 · min-1) of running or jogging 1 m · min-1 up a grade is

0.9

Name two physiological changes that are most responsive (i.e., are seen with fewer minutes per week) to exercise at 60% to 70% of maximum work capacity.

1.) BP 2.) Insulin

List two insulating factors that affect the rate at which heat is lost from the body.

1.) Body fat 2.) clothing

It is estimated that an RPE value range (using the scale of 6 to 20) of _____ approximates 40% or 50% to 84% HRR.

12 to 16

An exercise dose is described by four distinct variables. Name and define them.

1.) Frequency: how often an activity is done (ex: days per week or numbers of times per day) 2.) Intensity: how hard the activity is (ex: %VO2 max, % maximal HR, RPE and LT) 3.) Time: the duration of the activity (ex: number of minutes) 4.) Type: the mode or kind of activity done (ex: resistance, cardiorespiratory endurance, swimming, running, rowing)

What are three advantages to using the THR to set exercise intensity?

1.) Has a built-in individualized progression 2.) Accounts for environmental conditions 3.) Easily determined, learned and monitored

Name five factors that influence an individual's susceptibility to heat injury.

1.) Hydration 2.) Clothing 3.) Environmental temperature 4.) Metabolic Rate 5.) Humidity

Name three of the four common air pollutants.

1.) Ozone 2.) sulfur dioxide 3.) carbon monoxide

What are the factors to keep in mind when considering arm ergometry?

1.) VO2 max for the arms is only 70% of that measured with the legs in a normal healthy population and is less in individuals who are unfit or elderly or in those with chronic diseases 2.) the natural endurance of the muscles used in this work is less than that of the legs 3.) the HR and BP responses are higher for arm work compared with leg work at the same VO2 4.) There is no need to account for unloaded arm cycling, but the oxygen cost of doing 1k is 3 ml O2/ kgm for arm work because of the inefficiency of the action

List three factors that can influence resting HR

1.) caffeine 2.) lack of sleep 3.) dehydration

A client tells you that he will be leaving his home (at 1,200 ft [366 m] of elevation) and traveling to an altitude of 8,000 ft (2,438 m) to do some hiking. He wants to know what he should expect in terms of his response to exercise and whether or not you have any special instructions for him. What do you tell him?

1.) decreases the partial pressure of oxygen and reduces the amount of oxygen bound to hemoglobin. 2.) Maximal aerobic power steadily decreases with increasing altitude and by 2,300m (7,500 ft) the value is only 88% of that measured at sea level. 3.) An activity that demanded 88% of VO2max at sea level now requires 100% of new VO2max. 4.) More than maximal aerobic power is affected by altitude exposure 5.) any submaximal work rate is going to demand a higher HR at altitude compared to sea level. 6.) To stay within the THR range, my client must decrease the intensity of the exercise when at altitude.

Name four conditions or populations for which a supervised exercise program would be more appropriate than an unsupervised program, at least initially.

1.) diabetes 2.) hypertension 3.) Asthma 4.) CHD

When estimating the total oxygen cost of walking up a grade, what variables do you need to add together?

1.) net oxygen cost of horizontal walk 2.) net oxygen cost of the vertical (grade) walk 3.) resting metabolic rate (1 MET = 3.5ml/ kg x min)

The oxygen cost (in ml) of completing 1 kgm of work on the cycle (leg ergometry) is

1.8

What is the approximate energy requirement in METs for someone who runs at 161 m · min-1 on a flat surface?

10

When calculating HRmax, the formula 220 - age yields a standard error of estimation of approximately plus or minus ________ beats · min-1.

10

In general, when working with sedentary people to help them become active, a reasonable rate of progression (in terms of the number of additional minutes done per week) would be to increase time by about

10%

The oxygen uptake calculated from the metabolic equations in chapter 6 carries a standard deviation (from the actual measured value) of approximately

10%

The health-related gains that occur with physical activity are realized when the volume of physical activity is between _________ and 1,000 MET-min per wk.

500

The U.S. Physical Activity Guidelines indicate that when people regularly accomplish ____________ MET-min of physical activity per week, substantial health benefits are realized.

500-1000

Carbohydrate provides about _____% more energy per liter of oxygen than fat provides.

6

Compared to the 220 - age formula for estimating HRmax, the 208 - 0.7 age formula yields values that are approximately ________ beats · min-1 higher for 60-yr-olds and ________ beats · min-1 lower for 20-yr-olds.

6

For most of the population, the optimal intensity threshold is in the following ranges: __________% of , HRR, and , and _______________% of HRmax.

60 to 80; 75 to 90

The optimal range of exercise intensities associated with increasing CRF in most people who are cleared to participate in structured exercise is

60% to 80% HRR

Using the HRR (heart rate reserve) method, the optimal intensity threshold range for most of the population is

60% to 80% HRR

How many kcal would a typical adult with a of 10 to 12 METs expend in 1 hr when working at ~70% ?

600 to 700 kcal

Approximately how many kilocalories does a 60 kg woman expend if she performs a stepping routine at 20 steps · min-1 on a 12 in. (30 cm) step for 10 min?

65

What is the approximate energy requirement in METs for a 60 kg woman who works at a power output of 600 kgm · min-1 on a cycle ergometer?

7

The acclimatization process, needed for reducing the risk of heat injury, occurs after exercising in the heat for approximately _____ days.

7 to 14

Explain the 2014 edition of the ACSM Guidelines acronym FITT-VP.

F = frequency, I = intensity T = time T = type V = volume P = progression

An unfit individual and a fit individual who both exercise at a level of 5.0 METs will most likely be working at equal intensities relative to their maximal MET capacity.

False

If a workout will be shorter than usual, the warm-up and cool-down should be omitted, allowing for an extra 5 to 10 min for the body of the workout.

False

In cycle ergometry, the work rate is determined by the pedal rate, the resistance on the wheel, and the body weight of the individual.

False

It has been shown that when is estimated based on the steady-state equations, it is systematically lower than what is actually measured.

False

RPE consistently translates to the same intensity for different modes of exercise.

False

The metabolic formulas for arm and leg ergometry look similar, but what are the two major differences?

First, there is no unloaded component in arm ergometry. Second, the O2 requirement to do 1 kgm with the arms is 3.0 ml · kgm-1 versus 1.8 ml · kgm-1 for the legs.

A 60-yr-old male participant has a measured maximal HR of 170 beats · min-1 and a resting HR of 65 beats · min-1. What is his THR range as calculated by the Karvonen (HRR) method?

HRR: 170 bpm - 65 bpm = 105 bpm 60% of 105 bpm: 63 bpm 80% of 105 bpm: 84 bpm 63 bpm + 65 bpm = 128 bpm for 60% VO2max 84 bpm + 65 bpm = 149 bpm for 80% VO2max

A 60 kg and a 90 kg person exercise at a work rate of 300 kgm · min-1 on a cycle. Which of the following statements is true?

The O2 cost in ml · kg-1 · min-1 is higher for the 60 kg person.

If you set energy expenditure goals for your clients in kcal, a lighter individual will need to exercise for _________ than a heavier individual to achieve the goal.

a longer time

A client hands you the results of a graded, submaximal treadmill test that was taken at another facility. Using the data from this test and the ACSM metabolic equations, her was predicted to be 48.3 ml · kg-1 · min-1. She informs you that she was allowed to hold on to the treadmill railing throughout the test. With this in mind, what conclusion would you most likely come to regarding the accuracy of her predicted ? Be specific in your answer

The conclusion I would most likely come to regarding the accuracy of her predicted 48.3 ml/kg x min is since she was holding onto the treadmill railing the overestimation is even greater because the patient is off-loading some of the work by holding onto the railing and can complete more stages of the test.

A person weighing 220 pounds (100 kg) expends twice as many kcal per minute as a person weighing only 110 pounds (50 kg) when walking at the same speed (i.e., 6.2 vs. 3.1 kcal/min at 3.5 mph).

True

Exercise in wet-bulb globe temperatures of (WBGT) 50 °F (10 °C) or less is associated with risk of hypothermia.

True

HRmax is affected very little by regular endurance exercise.

True

Resting metabolic rate is smaller in females than in males and decreases with age.

True

The energy requirements for submaximal exercise remain the same despite changes in temperature, relative humidity, pollution, and altitude.

True

values measured for the arms are expected to be less than 70% of those measured with the legs in an unfit, elderly, or diseased population.

True

Using the %HRmax method, the optimal intensity threshold range for most of the population is

When calculating HRmax, the formula 220 - age yields a standard error of estimation of approximately plus or minus ________ beats · min-1. 75% to 90% HRmax

In regard to progression, it is generally best to focus on increasing _________ before increasing __________

duration; intensity & frequency; intensity (a or d)

A client completes an exercise session by working at a 3 MET level on an arm ergometer. The following day, he works for the same duration at a 3 MET level on a leg cycle ergometer. Would you expect a higher or lower BP and HR response while working on the arm ergometer?

higher

List one potential adverse side effect of exercise.

increased risk of injury, risk of cardiovascular incidents, potential interaction b/t exercise and medications that affect (BP or glucose levels)

The most common way energy expenditure is measured is by using

indirect calorimetry

The caloric equivalent of 1 L of O2

is 4.7 kcal . L-1 when fat is the only fuel used & is 5.0 kcal . L-1 when carbohydrate is the only fuel used (a and c)

Vigorous exercise can both increase and modify risk factors, while light to moderate exercise can improve risk factors without significantly affecting . In relation to the dose-response curve of exercise, this concept is termed

maximal effect (efficacy)

The direct method to determine the appropriate exercise intensity is to use a percentage of

none of the above

When the increments between the stages of the GXT are large or the person is somewhat unfit, oxygen uptake will not keep pace with each stage of the test. In these cases, the equations ___________ the actual measured oxygen uptake.

overestimate

In relation to the dose-response curve of exercise, the ability of exercise to bring about a certain result is termed

potency

Regarding short- and long-term physiological responses to exercise, benefits that occur early and plateau are considered

rapid responses

Members of a fitness program should be educated about all heat-related factors. Which recommendation is most important?

taking HR measurements several times during the activity and reducing exercise intensity to stay in the THR zone

In relation to the dose-response curve of exercise, the understanding that changes that occur in one individual may not be of equal magnitude to the changes in others is termed

variability

You do some testing on a 75 kg man and determine that his is 55.5 ml · kg-1 · min-1. Convert this value into L · min-1.

~4.2