hpex 441 exam 1

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obesity class 1 BMI range

30-34.9

obesity class 2 BMI range

35-39.9

what is the VO2 max for average people?

35-45

what percent of waking day is spent performing sedentary activities?

60%

muscular fitness

strength, endurance, power

for 2007 ACSM-AHA, what is the frequency that healthy adults aged 18-65 should participate in vigorous intensity aerobic PA?

a minimum of 20 min 3 days a week

what is the frequency that healthy adults aged 18-65 should participate in moderate intensity aerobic PA?

a minimum of 30 min 5 days a week

obesity

a more serious degree of overweight characterized by excessive accumulation of body fat

special considerations for children

submax tests, proper supervision (ready for sports=ready for resistance training)

special considerations for coronary prone

submax. tests always, avoid valsalva

ACSM preparticipation screening algorithm

developed to identify participants at risk for CV complications during or immediately after aerobic exercise

what did the CDC and ACSM do in 1995?

published national guidelines on physical activity and public health

factors involved with VO2 max

pulmonary diffusion capacity cardiac output oxygen carrying capacity (hemoglobin) oxygen uptake skeletal muscle

muscular endurance

the ability of a muscle to continue to perform without fatigue

muscular strength

the ability of muscle to exert force

cardiorespiratory endurance

the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity

step tests

look at HR recovery

what is the equation to find body fat %?

(495/body density) - 450

muscular Strength and Endurance Tests are specific to:

- muscle group tested -type of muscle action (isometric, concentric, and eccentric) -velocity of the movement -type of equipment -range of motion

what percent of essential fat is optimal for men and women?

3-5% for men and 8-12% for women

how do the 2008 Physical Activity Guidelines Advisory Committee differ from 2007 ACSM-AHA?

150 min a week of moderate intensity and 75 of vigorous, more than 2 days a weeks of muscle strengthening activities

test structure

-varies on population -mode (treadmill) -multistage (low to high intensity) -duration (8-12 min) -measures (HR, VO2, RPE, and BP)

when shouold the VO2 max test stop?

1. Post exercise blood lactate (when available) > 8 mmol/L 2. Respiratory Exchange Ratio (RER) > 1.15 3. HR +/- 10 beats of the age-predicted maximum HR 4. Rating of Perceived Exertion (RPE) > 17

normal BMI range

18.5-24.9

two stage process for exercise screening:

1. need for medical clearance 2. receiving medical clearance

what are the 4 questions to ask for ACSM preparticipation screening algorithm?

1. presenting any major signs or symptoms suggestive of cardiovascular, metabolic, and/or renal disease? 2.participate in regular exercise? 3. have known CV, metabolic, and/or renal disease? 4. desired exercise intensity?

what should be discussed with a client before taking HR or BP?

1. tell them what you are going to measure 2. tell them what you need them to do 3. tell them what you will proceed to do

risk for death increases for adults and young individuals increases if:

1. the individuals are sedentary performing vigorous activity 2. intensity increases

for 2007 ACSM-AHA, how many days a week should adults perform activities that maintain or increase muscular strength or endurance?

2 days a week

what is the release rate when taking a resting blood pressure?

2-3 mmHg

how many americans are classified as overweight or obese?

2/3 (1/3 obese and 1/3 of children are overweight or obese)

overweight BMI range

25-29.9

the blood pressure cuff should encircle ____ of the upper arm

80%

when are submax tests typical end point?

85% of age predicted HR max

obesity class 3 BMI range

> 40

abolute VO2 max units

L/min

what question do you ask first for ACSM preparticipation screening algorithm and why?

Presenting with any major signs or symptoms suggestive of cardiovascular, metabolic, and/or renal disease? (because they may need to seek medical attention)

ACSM prescreening algorithym is based on:

PA, signs and symptoms, and known diseases

what is accepted as the criterion measure of cardiorespiratory fitness?

VO2 max

equation for VO2 max

VO2= Q x aVO2 difference

muscular endurance tests

YMCA Bench Sit up Push up

power

ability or rate at which one can perform work

how is physical fitness defined?

ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies

agility

ability to change the position of the body in space with speed and accuracy

endurance

ability to continue to perform successive exertions or repetitions

strength

ability to exert force

speed

ability to perform a movement within a short period of time

coordination

ability to use the senses together with body parts in performing tasks smoothly and accurately

what is the VO2 max for most athletes?

above 60

what are the benefits of being physically active?

decrease risk of CVD, type 2 diabetes, and metabolic diseases; increase mood and control weight

what are the six skill-related physical fitness components?

agility coordination balance power reaction time speed

skinfolds

amount of subcutaneous fat that is proportional to the total amount of body fat

physical activity

any form of movement that causes your body to use energy

visceral or intra-abdominal fat

around major organs

special considerations for older adults:

assessing ability to perform ADL's (senior fitness test: 30 sit to stand)

heart rate is innervated by the ________________

autonomic nervous system

improving strength and endurance can improve:

bone mass glucose tolerance musucloskeletal injury risk ADL

what are the five health related components?

cardiorespiratory endurance body composition muscular strength muscular endurance flexibility

muscular fitness refers to the _________________________

combination of muscular strength, endurance, and power

essential fat

crucial for normal body functioning

parasympathetic branches ____________ heart rate

decrease

T or F: BMI is part of body composition

false

what is the main cause of sudden cardiac death amount young individuals?

genetics

DEXA

gold standard technique (SE +/- 1.6%), but must consider radiation and size of person, also underestimates lean fat

field tests

great for testing large groups of people (12 minute run, rockport 1 mile walk, 6 minute walk)

excess body fat around the abdomen is associated with what?

hypertension, a metabolic syndrome, type 2 diabetes, stroke, CVD, and dyslipidemia

sympathetic branches ___________ heart rate

increase

what is the first thing you need to acquie prior to doing any testing/assesments?

informed consent (needs to be written at middle school reading level, needs to be read and verbally explained, ethical and legal considerations)

what are the risks of PA and exercise?

injuries cardiac events pulmonary/ventilation events

what is the BIG question for ACSM pre participation screening algorithm?

is medical clearance needed and what recommendations will be given with or without clearance

what is the equation to find BMI?

kg / m^2

when is HR measured during submax tests?

last 15-25 seconds of the minute after BP

when is RPE measured during submax tests?

last 5 seconds of the stage

when is BP measured during submax tests?

last minute of the stage

how to calculate fat mass

mass * fat%

VO2 max

maximal oxygen consumption, maximum amount of oxygen that can be consume and utilized

how do you measure VO2 max?

measure oxygen uptake via open circuit spirometry

men and women between ages 60-69 are at risk when their waist:hip ratio is:

men > 1.03 and women > .90

normal % body fat composition for men and women

men: 10-22% and women: 20-32%

3-compartment model (DEXA)

mineral, protein and water (can't differ), fat (visceral and regional adiposity)

relative VO2 max units

ml/kg*min

adipose tissue (subcutaneous fat)

most fat is storage in fat cells under the skin

at rest, what innervation is most prevalent of the heart?

parasympathetic

what question do you ask second for ACSM preparticipation screening algorithm?

participate in regular exercise? (planned PA for at least 30 min at moderate intensity on at least 3 days a week for at least 3 months)

obesity paradox

people with BMI over 30 have better mortality outcomes

the exercise pre-participation health screening process is based on:

physical activity level; signs and symptoms of cardiovascular, metabolic, or renal disease; presence of known diseases

exercise

planned, structured, repetitive movement intended to improve or maintain physical fitness.

what classifies VO2 max?

plateau

what does it mean if a person has a VO2 max less than 20?

poor quality of life, can't do ADL

body composition

the bodys relative amounts of fat mass and fat free fat mass (fat, mineral, water, and protein)

balance

the maintenance of equilibrium while stationary or moving

percent body fat

the proportion of the bodys total weight that is fat

flexibility

the range of motion available at a joint

reaction time

time elapsed between stimulation and the beginning of the reaction to it

BOD POD

total body density, SE +/- 2.5%, does not account bone density or hair

hydrostatic weighing (2-compartment model)

total body density, SE +/- 2.7, uncomfortable

factors affecting VO2 max

training status heredity age sex body size and composition types of muscle fibers used

T or F: measuring body density is better than measuring body fat

true

4-compartment model

water, fat, bone, and protein

young men and women are at risk when their waist:hip ratio is:

young men > .95 and young women > .86


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