Kin 5100 Exam 1

what are some general indications for test stoppage?

- angina/angina symptoms - >10mmHG drop in systolic from baseline - BP excessive rise - shortness of breath, wheezing, cramps, - poor perfusion signs - failure of HR to rise - noticeable change in heart ryhthm - client requests to stop - manifestations of severe fatigue - failure of testing equipment

what is the least desirable modality for max exercise testing

- bench stepping - unequal distribution of work - hard to standardize

7 site for skinfold

- chest - abdomen - thigh - triceps - suprailiac - axilla - subscapular

What instructions should you tell subjects about the test in advance?

- date/time/purpose of test - attire -food and beverage consumption - refrain from strenuous physical activity prior to test - rest night before

Describe hydrostatic weighing and advantages/disadvantages

- estimates Body volume through density - (DB = total body mass/ BV) Advantages: consistent, gold standard Disadvantages: lots of equipment and space, time consuming, in depth knowledge, anxiety of water

What are the factors that lead to obesity?

- hormonal control of RMR - number of fat cells - genes - environment (diet, activity)

What are some sources of error for testing BP

- inaccurate sphygmomanometer - improper cuff width or length - cuff not centered, too loose, over clothing - back, feet, or arm unsupported or elbow not at heart level - poor audio acuity or reaction time of technicians - improper rate of inflation or deflation - improper stethoscope placement or pressure - improper expectation bias or inexperience -conversation -parallax error - background noise - full bladder

health risks for obesity

- ischemic heart disease and stroke -dyslipidemia - hypertension glucose intolerance and diabetes -osteoarthritis -obstructive pulmonary disease - gallbladder disease - some cancers - menstrual irregularities

What are some lifestyle modifications to consider when you are hypertensie?

- lose weight - diet rich in fruits in veggies, low in fat and cholesterol - reduce sodium intake - aerobic exercise > 150 min/week - limit alcohol

Health risks for being underweight

- malnutrition -fluid electrolyte imbalances -osteopenia, osteoporosis, fractures - muscle wasting - cardiac arrhythmias and sudden death - renal and reproductive disorders

multistage model for estimating vo2 max

- need two stags with steady state HRs between 115-150

what are the primary vo2 max attainment criterion

- plateau in o2 consumption - VO2 increases </= 150 ml/min

What are some causes of HR fluctuations?

- stressors - medications - caffeine - time of day - body position -meals - smoking -drinking

What sort of disorders can physical inactivity lead to?

-cardiovascular disease - metabolic disorders - cancer - pulmonary diseases - psychological disorders - musculoskeletal disorders

what are some of the benefits of exercise for weight loss?

-increase energy expenditure - minimize loss of FFM - increase GH and catecholamines - increased aerobic fitness and ability to expend for kcal - offset diet-induced reduction in RMR

Density of fat

.901 g/cc

reasons to terminate an exercise test

1) End of protocol 2) Equipment malfunction 3) Client asks to stop 4) Signs or symptoms indicating need to stop Reached predetermined end point (submaximal VO2 test)

what are the 5 aspects of physical fitness?

1) cardiorespiratory endurance 2) musculoskeletal fitness 3) body weight and composition 4) flexibility 5) balance

guidelines for exercise testing:

1) choose max or submax test 2) vo2 max is measured directly or estimated 3) multistage protocols best

Procedures for exercise testing:

1) delivery of pretest guidelines 2) Informed consent and screening procedures 3) Baseline hemodynamic assessment 4) Familiarization with RPE scale 5) Warm-up 6) Monitor RPE and hemodynamics throughout test and recovery 7) Monitor client physical appearance and symptoms 8) Cool-down

What are the first 4 test selection criteria that we look at?

1) metabolic energy system specificity 2) biomechanical movement pattern specificity 3) experience and training status 4) age and gender

What are the 3 skill related components of physical fitness?

1) power 2) reaction time 3) speed

four assumptions of submaximal exercise tests:

1) steady state hr attained and maintained at each stage 2) linear relationship: HR and VO2 (between 110 and 150 bpm) 3) mechanical efficiency constant for everyone 4) Hr max is similar for all of the same age

density of FFM

1.10 g/cc

how many grams of protein should you intake to gain muscle?

1.4-2.0 grams of protein per day for every kg of body mass

How many minutes of rest between attempts not close to the maximum? How many for attempts close to the maximum? How many between test batteries?

2 minutes 3 minutes 5 minutes

_____ % of people meet both aerobic AND strength guidelines

20%

HR max calculation

220-age

how many kcals in 1 lb of fat

3500 kcals

what percentage of people are obese in the united states?

36.5%

carbohydrate kcal/g

4 kcal/g

protein kcal/g

4 kcal/g

_____ % of people meet aerobic OR strength guidelines, but not both

50%

What are the normal values for blood glucose?

60-99 mg/dL

fat kcal/g

9 kcal/g

What are the normal values for LDL cholesterol?

<100 mg/DL

What are the normal values for Triglycerides?

<150 mg/dL

What are the normal values for total cholesterol?

<200 mg/dL

What are the normal values for TC/HDL cholesterol?

<3.5

What are the normal values for HDL cholesterol?

>/= 40 mg/dL

How many people are overweight globally?

>1.9 billion

At what point are you in hypertensive crisis?

>180 and/or >120

how many minutes of exercise a week is recommended to lose weight

>250 min/week

how many people are obese globally?

>600 million

Skinfold method and major sources of error

A body composition estimation method that is based on measuring the thickness of the fat layer under the skin - using calipers, the skin and fat are pinched at certain locations on the body to determine their thickness. These measurements are placed into a series of equations, which provide an estimate of body-fat percentage. Error: - technician skill - type of SKF caliper - Client factors

dual energy x-ray absorptiometry (DEXA)

A highly accurate method of measuring body composition and bone mass and density using multiple low-energy X rays. - low radiation - easy - training varies by state

What are the physical activity recommendations for children?

Aerobic exercise: >60min/day moderate to vigorous intensity >3 days/week of vigorous intensity Muscle strength exercise: >3 days a week >3 days a week of bone strengthening activities

What are the physical activity recommendations for adults?

Aerobic exercise: at least 150min/week of moderate intensity OR at least 75 min/week of vigorous intensity PLUS muscle strength exercise: at least 2 days a week

Android versus gynoid

Android = apple shaped - upper body obesity - mainly visceral fat - visceral fat - increased risk of cardiovascular disease - generally men Gynoid = pear shaped - lower body density - primarily women

ACSM guidelines for medical clearance

Does not exercise regularly: - no known disease, no symptoms = Not required - known disease, no symptoms = required - possible known disease, yes symptoms = required Does exercise regularly: - no known disease, no symptoms = not required - known disease, no symptoms, NOT required - known disease, symptoms = required!

Target weight formula

FFM / (1 - %BF goal)

absolute VO2

L/min or ml/min energy cost of non-weight-bearing exercises

VO2 max

Maximum oxygen uptake; most oxygen used when working the hardest you can

What are the normal values for hematocrit?

Men: 40%-52% Women: 36% - 48%

What are some of the coronary risk factors

Modifiable: - cigarette -hypertension - diabetes - dyslipidemia - obesity -sedentary Unchangeable: - age - family history

Does a resting HR correlate to high cardiorespiratory fitness?

No

WHat is a PAR-Q

Physical Activity Readiness Questionnaire ( 7 yes or no questions)

what is the largest contributor to TEE? (total energy expenditure)

RMR

Total Energy Expenditure (TEE) =

RMR + dietary thermogenesis: + EAT + NEAT eat: exercise activity thermogenesis Neat: none exercise activity thermogenesis

what do calcium channel blockers do?

Reduce heart contractility/dilate arteries

ACSM recommendations for preliminary health screening old versus new

Routine exercise testing before initiating a vigorous intensity physical activity program is recommended only for individuals at high risk of exercise-related complications. You used to go to the doctor unnecessarily

What are the elevated values for BP?

Systolic: 120-129 AND Diastolic: less than 80

What are the normal values for Blood pressure?

Systolic: less than 120 AND Diastolic: less than 80

Hydrodensitometry (underwater weighing) proportions of FFM constituents

Water: 73.8% Protein:19.4% Mineral: 6.8%

VO2 max norms for nonathletes

Women 20-29: Good is 40-45 Men 20-29: good is 32-36

ACE ideal body fat percentage chart

Women average: 25-31% Men average: 18-24%

posttest definition

a test administered after the training period to determine the success of the training

Midtest definition

a test administered one or more times during the training period to asses progress and modify the program as needed

kcal deficit range to lose weight

at least 500 to a max of 1,000 a day deficit

Anthropometric methods and sources of error

based on body size and proportions; BMI, circumference, skeletal size Sources of error: - equipment - technician skill - client factors

air displacement plethysmography

based on boyles law of pressure volume relationships bod pod advantages: not difficult, no water, short, good for special populations disadvantages: expensive, not easily accessible

how do you select a maximal exercise test

best one for client, use their primary exercise modality

3-sites for male skinfold

chest, abdomen, thigh

positive energy balance

energy intake is greater than energy expended, generally resulting in weight gain

negative energy balance

energy intake is less than energy expended, resulting in weight loss

what is a GXT

graded exercise test; can identify ischemic heart disease

What is the dose-response relationship?

higher the dose of activity, higher the health benefits. Exceeding recommended dose by factor of 10 is not harmful Dose = volume (frequency x intensity x duration) response = health benefits

VO2 peak

highest VO2 reached during an exercise test - could be lower than or higher than vo2 max

Gold standard of body fat measurement:

hydrostatic weighing

BIA method and source of error

low level currents through electrodes, indirectly estimates FFM and total body water sources of error: - analyzer used - client factors - technician skill - environmental factors - FFM prediction equation

What is a MET?

metabolic equivalent 1 met = energy cost at rest (3.5 ml/kg/min) Light < 3 mets Moderate: 3-6 METS Vigorous > 6 METS

relative VO2

ml/kg/min energy cost of weight bearing exercises

single stage model for estimating vo2 max

need one stage with steady state hr between 130-150 bpm

Ultrasound method and sources of error

noninvasive compared to SKF, same sites, A-mode and B-mode signal images (should be A) sources of error: - technician - mode of ultrasound - signal frequency - sound speed

exercise prescription for weight gain

novice: 3 days a week advanced: 5-6 days a week high intensity, high volume, resistance exercise

net vo2

o2 consumption of exercise only

Formative evaluation

periodic reevaluation based on midtests administered during the training, usually at regular intervals

what is the 4th leading factor for mortality?

physical inactivity

What do beta blockers do?

reduce HR and cardiac output

gross vo2

rest+exercise o2 consumption

physical inactivity equals the risk from ______ and ______ combined

smoking and obesity

Which BP value increases with exercise?

systolic

What are the BP values for hypertension stage 1?

systolic: 130-139 OR diastolic 80-89

What are the BP values for Stage 2 hypertension

systolic: 140 or higher OR diastolic: 90 or higher

Definition of physical fitness

the ability to perform, without undue fatigue, the following: - occupational activities - recreational activities - daily activities

What have technological advancements done in relationship to sedentary behavior?

they require us to do less and less. More technology = more sedentary behavior

3 sites for female skinfold

triceps, suprailiac, thigh

What is the single most important aspect of a test?

validity

what is the rockport walk test

walk one mile as quickly as possible without speed walking or jogging record HR immediately after

Secondary VO2 max attainment criteria

•HR fails to rise with increasing workload •RPE > 17 on Borg 6-20 scale •Blood lactate > 8 mmol/L •RER > 1.15