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Exercise Interpretation
Protocols, Pretest instructions, assessment
41
Other
Undergraduate 4
02/28/2011

Additional Other Flashcards

 


 

Cards

Term
what is the national health objective?
Definition
to increase the # of US adults engaging in regular PA to 30%
Term
what is the target PA goal for national health objective?
Definition

30 min a day

mod intensity

most if not all days of the week

Term
what type of disorders/diseases are caused by physical inactivity?
Definition
metabolic, cancer, cardiovascular, pulmonary, musculoskeletal, psychological
Term
what specific cancers ar you more at risk due to inactivity?
Definition
prostate, breast, colon, lung
Term
what specific cardiovascular diseases are linked to inactivity?
Definition
cardiomyophathy, CHD, congestive heart failure, hypertension/cholesteremia, artherosclerosis
Term
what % of US adults meet the minimum intensisty recommendation?
Definition
<50%
Term
what % of adults report no leisure time activity?
Definition
~25%
Term
what age is most likely to meed recommendations?
Definition
young (18-24)
Term
what is the ACSM def for mod intensity?
Definition

3-5 METS

5-6 RPE

increase HR lasting > 10 min

Term
ACSM definiteion for vigourous intensity
Definition

>6 METS

7-8 RPE

increase in breathing and HR

Term
ACSM resistance training recommendations
Definition

2 days a week

10-12 RM

Term
ACSM elderly recommendations
Definition

flexibility and balance

resistance training 2 days a week

10-15 RM

Term
2008 PA guidelines for americans- ADULTS
Definition

150 min a week (1000 kcal) mod intensity

or

75 min a week vigorous

and muscle strengthening 2 days/wk

Term
2008 guidelines for americans - children
Definition

60 min a day

5 days a week

3 of whihc should  be vigours

include strenthening activities

Term
improvements in health benefits depend on what?
Definition

volume of PA

frequence, intensity, duration

Term
what does the dose-response relationship say?
Definition

benefit by exceeding the minimum amount of PA

 

*too much can be too bad too

Term
whats the min PA to reduce disease risk?
Definition
150 min/wk
Term
what does 60 min daily do?
Definition
prevent weight gain
Term
how much PA is needed to improve triglyceride levels
Definition
250 kcal/wk
Term
how much PA improves HDL?
Definition
1800 kcal/wk
Term
how many kcal/wk is sufficient to maintain body weight?
Definition
~2000
Term
how will you experience full benefits of PA?
Definition
burn ~2000 kcal./wk
Term
how much kcal will move a person from sedentary to activel PA level?
Definition
~2000
Term
what should people engage in for a balance to improve PA fitness?
Definition
daily activities, aerobic endurace, resistance, balance, flexibility, sports/rec
Term
what is at the base of thee ex pyramid?
Definition

ADL to estabilish a daily basis foundation for active lifestyle

~30 min a day

Term
What are the mid levels of Ex and PA pyramid?
Definition

rec sports activites to add variety to ex program

balance, flexibilitiy, aerobic, resistance

Term
What are flexibility recommendation?
Definition

2 or more, preferably daily

10 min duration

3-4 reps

hold each 10-30 s

Term
What are balance recommendations?
Definition

3+ days a week

tai cih

yoga

pilates

Term
what is at the top of the pyramid?
Definition
high intense training
Term
how much PA is needed to improve blood pressure?
Definition
600 kcal/wk
Term
How many kcal/wk is needed to improve body comp?
Definition
any amount but the more you brun the graeater the effects
Term
what type of CVDs are there?
Definition
congestive heart failure, heart disease, stroke, hypertention
Term

T/F

CVD is more prevalent in men and the elderly

Definition
false
Term
what race is affected the most with coronary heart disease?
Definition
African americans
Term
What is CHD cause by>
Definition
a lack of blood supply to the heart muscle (myocardial ischemia)
Term
how much blood flow (%) is decreased in coronary obstruction?
Definition
80%
Term
How can you counter CHD?
Definition
intense cardiorespiratory fitness level rather than by a physically active lifestyle
Term
what is an attribute to lack of oxygen supply and demand in CHD?
Definition
atherosclerosis
Term
what can atherosclerosis lead to?
Definition
myocardial infarction
Term
what are positive risk factors of CHD?
Definition
age, family history, inactivity, obesity, smoking, hypercholesteremia, hypertension
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