KINS 205 EXAM ONE

Benefits of PA

- improvement in cardiovascular and respiratory function -decreased minute ventilation at given absolute sub maximal intensity - decreased myocardial oxygen cost for a given absolute maximal intesity - decreased anxiety - improved cognitive function

• Risks associated with PA

- musculoskeletal injury is the most common risk factor of activity/exercise. ( putting down objects, lifting, fall, and repetitive movement or strain) - sudden cardiac death and myocardial infraction (heart attack) risk of sudden cardiac death is 1 in 1.5 mill in min and 1 and 36.5 in women

Define "gold standard" test

direct measurement of a fitness component - to describe a method or procedure that iswidely recognized as the best available. -

• ACSM's PA for all mission

preparticipation and preexercise screening emphasize the public health message - preparticipation health screening identifies those who are at risk for adverse exercise-related CV events and which individuals should be referred for medical clearance. - Goal: encourage PA, while minimizing barriers, still ensuring safety of the exercise participant

Relationship between PA and CVD

- Almost all studies show progressively decreasing risk with increasing amount of physical activity. - Cardiorespiratory health (heart & lungs, blood pressure, stroke)

Compare direct and indirect measurments

- Direct measurement of a fitness component: ~ Obtain reference measures ~Considered the "gold standard" - indirect measurement of a fitness component: ~Results are "estimated" - Validity Coefficient - shows relationship between direct and indirect measurement (quantifies validity) - Valid tests have coefficients of .80 or above

informed consent document must

- Include purpose & explanation of any/all tests -Ensure client understands risks of participating in exercise and screening tests - Include responsibilities of client (report sx) Be verbally explained (all parts) -Give the client a chance to ask questions [document] -Say the client is free to stop at any time -Be signed by client or legal guardian -State that PHI (patient health information) will be kept secure/how results will be used -HIPAA

health-related physical fitness

- cardiorespiratory endurance - body composition - muscular strength - muscular endurance - flexibility

proper pretest protocol

- No food, alcohol, tobacco, or caffeine for at least 3 hours before testing. - Don't work out before testing. - Comfortable clothing & closed-toed athletic shoes. - Medications as usual. - Drink adequate fluids for 24 hours before testing. - Have client sit still for 5 minutes before measuring HR. - True resting HR would be done while sleeping

informed consent

- Obtaining informed consent (IC) from individuals is an important ethical and legal consideration and should be completed prior to: -(a) the collection of any personal and confidential information, -(b) any form of fitness testing, or -(c) exercise participation (see Figure 2.1). -The IC should ensure that individuals know and understand the purpose(s) and risks associated with screening, assessment, and the exercise program. -The IC should be verbally described, and the individual be given every chance to ask questions before signing.

correct order for fitness testing

- Recommended order: Resting measurements (HR, BP, height, weight, body comp) Research has not identified optimal testing order...but, - Cardiorespiratory - Muscular fitness - Balance and flexibility Allow for time between tests for HR and BP to return to baseline Do not stress the same muscle group back-to-back

validity and reliability in regards to fitness testing

- Reliable: Ability of a test to yield consistent and stable scores across trials - Valid: Accuracy of the measurement; does the test measure what it is supposed to measure?

preparticipation health screening

- The need for medical clearance before initiating or progressing exercise programming is determined using the ACSM screening algorithm (see Figure 2.2). - Self-guided screenings can be an acceptable substitute for this method. - If indicated during screening, medical clearance should be sought from an appropriate health care provider. - The manner of clearance should be determined by the clinical judgment and discretion of the health care provider.

skill-related physical components

- agility - coordination - balance - power - reaction time - speed

Options for Pre-participation Screening

PAR-Q+ (2020) ACSM algorhthm AACVPR (for clinical patients & medical facilities)

ACSM PA recommendations

adults 18-25 aerobic/cardio - moderate intensity > 30 min 5 days/week -vigorous intesity> 20 min 3 days/ week or a combination of both resistance/muscular fitness -at least 2 days a week -all major muscle groups -moderate or high intesity - this is for health not fitness

PA (physical activity)

any movement by skeletal muscle that results in an increase in calorie requirements over resting energy - walking, running, swimming, yoga, and gardening

methods of determining exercisee activity

light (less tan 3 mets) - slow walk, light house work/cooking, cashier, moderate (3-5.9 mets) -brisk walking, heavy cleaning(washing car,vacummin), pushing a lawn mower vigorous (6 met) - jogging and running, moderate hiking, buckling, soccer

exercise

planned, structured, repetitive movements designed to maintain or improve a component of fitness - lunges, pushups, and squats