hpex 441 exam 1
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
