Term
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Definition
| measurement of energy expenditure |
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Term
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Definition
| Measure VO2, convert to EE |
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Term
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Definition
| total amount of oxygen body is using |
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Term
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Definition
| liters per minute per kilogram body is using |
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Term
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Definition
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Term
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Definition
| the amount above rest (gross amount - rest amount = net amount) |
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Term
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Definition
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Term
| equation for relative VO2 |
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Definition
| Gross VO2 - 3.5 = net VO2 |
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Term
| workload on a bicycle equation |
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Definition
| kg(setting) * distance (pedal revolution) * rpm (revolutions per minute) |
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Term
| Monark bicycle workload equation |
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Definition
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Term
| how many kgm/min in a Watt |
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Definition
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Term
| when doing steps, what concentric and eccentric is happening |
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Definition
| one leg is always doing concentric while other is eccentric. |
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Term
| what is energy expenditure during exercise? |
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Definition
| how many calories a person is burning |
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
| convert Mets to ml/min*kg |
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Definition
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Term
| convert ml/min*kg to kcal/hr*kg |
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Definition
| 3.5 ml/min*kg = 1kcal/hr*kg |
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Term
| Convert L of O2 to kcal of energy |
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Definition
| 1 L O2 = 5 kcal of energy |
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Term
| convert lb of fat to kcal of energy |
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Definition
| 1 lb of fat = 3500 kcal of energy |
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Term
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Definition
| L/min x 1000/(kg of body mass) = mL/min*kg |
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Term
| Surgeon General's 1996 report results |
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Definition
1) exercise for 30min at moderate intensity, most days of week will improve fitness and reduce risk of disease
2) Greater duration is more effective
3) Greater intensity is more effective |
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Term
| exercise for 30min at moderate intensity most days of week will improve fitness and reduce risk of what according to Surgeon General's 1996 Report |
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Definition
-Heart disease
-Hypertension
-Diabetes
-Obesity
-Cancer
-Osteoporosis |
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Term
| According to 2008 guidelines, how much exercise should be done for children 6-17yr |
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Definition
1 hour or more of physical activity every day, primarily moderate or vigorous intensity aerobic activity at l
-vigorous intensity aerobic activity at least 3 days a week
-overall activity should include muscle and bone-strengthening activity at least 3 days per week |
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Term
| According to 2008 guidelines, how much exercise should be done for adults 18-64 yr |
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Definition
-2 hr 30 min of moderate intensity or 1 hr 15min of vigorous intensity aerobic activity per week or combo of two
-5hr of moderate intensity or 2 hr 30 min of vigorous aerobic activity
-muscle strengthening for all major muscle groups at least 2 days per week |
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Term
| 2008 exercise guidelines for adults 65 and older |
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Definition
-Follow guidelines to extent they're able
-Should do exercises to maintain or improve balance if at risk of falling |
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Term
| 2008 exercise guidelines for pregnant and postpartum women |
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Definition
-If already doing vigorous intensity aerobic activity, or high amounts of activity, should continue as they are able with physician consultation
-If not already doing vigorous intensity activity, should do 2hr 30 min moderate intensity activity per week |
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Term
| 2008 exercise guidelines for individuals with disabilities |
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Definition
| should follow the age-specific guidelines to the extent they're able |
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Term
| Describe moderate intensity aerobic activity |
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Definition
Can talk but not sing
ie: brisk walking |
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Term
| Describe vigorous intensity aerobic activity |
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Definition
-can say only a few words without stopping to catch breath
ie: jogging
-people with diagnosed conditions (such as diabetes, heart disease) and without symptoms (such as chest pain, dizziness) do not need permission from a physician |
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Term
| ACSM FITT Principle guidelines |
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Definition
Frequency
Intensity
Time
Type |
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Term
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Definition
| 3-5 days per week but can be daily |
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Term
|
Definition
30/40-89% of VO2 Reserve
~30-40% for deconditioned
~40-60% moderate and 60-89% vigorous for most adults |
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Term
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Definition
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Term
|
Definition
| continuous, rhythmic, large muscles |
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Term
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Definition
| First use of HRR for establishing exercise intensity |
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Term
| ACSM position in 1990 on HRR and VO2R |
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Definition
| %HRR is equivalent to %VO2max for purposes of exercise prescription |
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Term
| Swain and Leutholtz position on HRR and VO2R in 1997 |
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Definition
| %HRR is equivalent to %VO2R, not to %VO2max |
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Term
| ACSM position on HRR and VO2R in 1998 |
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Definition
| Adopted Swain and leutholtz position |
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Term
| Satomayor in 2011 on those with no physical activity |
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Definition
| -baseline risk for cardiovascular disease |
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Term
| Satomayor in 2011 on those who exercise for 150 minutes |
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Definition
| Had a 14% reduction in CVD risk |
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Term
| Satomayor in 2011 on those who did 75 minutes of exercise |
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Definition
| Had a 14% reduction in CVD risk |
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Term
| Satomayor in 2011 on those who did 300minutes of exercise |
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Definition
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Term
| Satomayor in 2011 on those who did 5 times recommendation of exercise |
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Definition
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Term
| When is steady state reached? |
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Definition
| when ventilation doesn't change |
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Term
| What is ventilatory threshold? |
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Definition
| when exercising at highest intensity |
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Term
| Time for the FITT principle |
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Definition
10-60 minutes
30-60 minutes if moderate at least 150min/wk
20-60 minutes if vigorous at least 75 min/wk |
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Term
| For general masses, which is better? running or swimming? and why? |
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Definition
| running is better because using legs and arms in running, but in swimming using mostly arms |
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Term
| which exercise is MOST beneficial |
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Definition
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Term
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Definition
| difference between max HR and resting HR |
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Term
| why is it hard to prescribe 70%HR to everyone if their max HR is 200 and resting is 60? |
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Definition
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Term
| Purpose of 1957 Karvonen et al study |
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Definition
| what intensity of exercise was best for improving aerobic fitness |
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Term
| What did they do in the Karvonen study |
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Definition
| 6 med students, all male and relatively fit ran on treadmill for four weeks at either 60% HRR or a little bit more than 70% (3 did each) |
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Term
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Definition
exercising at 70% got better, 60% did nothing
-at least 70% of available range of pulse rates is required for a training effect. |
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Term
| Who stated "In order to cause an increase of the maximum oxygen uptake, training must be intense. Misguided philanthropism in the administration of athletic training programs may deprive them of their major effects." |
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Definition
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Term
| Swain and Leutholtz results |
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Definition
| VO2 reserve was musch better for general population |
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Term
| Using VO2Reserve improves the accuracy of the relationship, particularly at what part of the intensity scale? |
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Definition
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Term
| It is incorrect to relate HRR to a level of VO2 that starts at what rather than a resting level? |
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Definition
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Term
| ACSM Gudielines 2000,2006 recommends an intensity of exercise corresponding to what? |
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Definition
| between 40/50% to 85% of oxygen uptake reserve (VO2R) or HR reserve |
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Term
| ACSM position stand 2011 for VO2/HRR |
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Definition
30-59% of VO2R or HRR for deconditioned
40-89% for most adults |
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Term
| Swain and Franklin results |
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Definition
Minimal Intensity for healthy subjects
-45% of VO2R is threshold training intensity if VO2max > 40 ml/min*kg
-30% of VO2R is minimal effective training intensity if VO2max < 40 ml/min*kg |
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Term
| Swain and Franklin results of clients with higher initial fitness? |
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Definition
| baseline of 58ml/min*kg had 9% increase with intervals at 85% |
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Term
| if you have a low starting intensity, what will help improve? |
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Definition
|
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Term
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Definition
| higher intensity provides better results |
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Term
| Most people physically active had how much reduction in heart disease? |
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Definition
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Term
| Which intensity is best at reducing incidence of CHD and several risk factors for CHD? |
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Definition
| Vigorous intensity is better than moderate |
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Term
| Vigorous intensity is better than moderate intensity exercise at what? |
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Definition
-reducing blood pressure
-improving glucose control
-improving aerobic fitness |
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Term
| DiPietro et al studied what? |
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Definition
Studied exercise intensity and insulin sensitivity:
elderly women exercising at 80% VO2max vigorous intensity and 65% VO2max moderate intensity for 1200 kcal/wk for 9 months |
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Term
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Definition
| Only vigorous group increased insulin sensitivity |
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Term
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Definition
| Interval vs continuous training in heart failure |
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Term
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Definition
-Interval group increased by almost 50%
-Moderate group changed VO2max but not as much |
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Term
| %HRmax Method A% VO2R corresponds to what? |
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Definition
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Term
| 30% VO2R is what for %HRmax |
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Definition
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Term
| Workload when prescribing intensity |
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Definition
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Term
| 40% VO2R is what for %HRmax |
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Definition
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Term
| 60% VO2R is what for %HRmax |
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Definition
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Term
| 89%VO2R is what for %HRmax |
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Definition
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Term
| 95%HRmax is equivalent to what? |
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Definition
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Term
| 77% HRmax is equivalent to what? |
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Definition
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Term
| 64% HR max is equivalent to what? |
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Definition
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Term
| 57% HRmax is equivalent to what? |
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Definition
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Term
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Definition
| (int. fraction) (HRmax - HRrest) + HRrest |
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Term
| Borg perceived exertion goes to what values and why? |
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Definition
| 6-20, client is guessing own heart rate between 60 and 200 |
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Term
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Definition
30% VO2R = 9 RPE
40% VO2R = 12 RPE
60% VO2R = 14 RPE
89P VO2R = 17 RPE |
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Term
| Equivalent Intensities for 30% VO2R |
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Definition
30% HRR
57% HRmax ACSM
9 RPE |
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Term
| Equivalent Intensities for 40% VO2R |
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Definition
40% HRR
64% HRmax ACSM
12 RPE |
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Term
| Equivalent Intensities for 60% VO2R |
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Definition
60% HRR
77% HRmax ACSM
14 RPE |
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Term
| Equivalent Intensities for 89 VO2R |
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Definition
89% HRR
95% HRmax ACSM
17 RPE |
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Term
| Warm UP: purpose and what to do? |
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Definition
5-10 minutes of light intensity aerobic exercise prior to workout
-warms up muscles
-gets breathing ready |
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Term
| Cool down: purpose and what to do |
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Definition
5-10 min of light intensity aerobic exercise after workout
-helps remove lactic acid
-eliminate blood pooling
(muscle squeezes vein inside to push blood, then when athlete suddenly stops, the pump stops and blood pools)
-not important unless going to do steady bouts of an exercise |
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Term
| is stretching a warm-up by itself? |
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Definition
| no, do aerobic warm up first then stretch |
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Term
| Training for performance, may be able to hold 85% VO2max for an hour, but most can only do what? |
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Definition
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Term
| Training for Performance equation for speed |
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Definition
| Speed = (economy)(% of max sustained)(Vo2max) |
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Term
| what is an endurance workout? |
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Definition
continuous effort at one speed over certain amount of time
-improving economy of walking by doing it over and over again |
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Term
| What is an aerobic workout? |
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Definition
Very hard effor, can only handle for 3-5 mintues
-Pacing, but effort is close to VO2max, hold for 3-5, then 3-5 min easy intensity, and repeat |
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Term
|
Definition
Hard intensity that can only be maintained for 20-30minutes
-low duration for a basic workout
-aimed at the lactate/ventilatory threshold |
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Term
| Ways to avoid overuse injuries |
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Definition
-Warm up
-Not increasing the intensity or volume of exercise too rapidly
-Get sufficient rest between workouts |
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Term
|
Definition
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Term
| Average sweat production for a person during exercise |
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Definition
1 L per hour
-can be 2-3 L p hr when acclimated to the heat |
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Term
| Exercising at 12 kcal/min for 1 hr, we MAKE how much H2O from where? |
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Definition
| 110ml of H2O from the carbs we burn |
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Term
| Exercising at 12kcal/min for 1 hour, we RELEASE how much H2O from where? |
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Definition
| 490ml of H20 from glycogen |
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|
Term
| If we sweat 2 L in that hour, how much comes from body fluids and needs to be replaced? |
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Definition
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|
Term
| Sweat has how much sodium? |
|
Definition
0.5-2.3g/L
-1.2 g/L on average is lost |
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|
Term
| How much sodium is in blood plasma? |
|
Definition
3.2 g/L
approx: 135-145 mEq/L in blood |
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Term
| how much sodium is in Gatorade and V8 and which is best? |
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Definition
Gatorade - 0.5 g/L
V8 - 2.0 g/L
V8 is best |
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Term
|
Definition
diluted blood plasma
-not enough salt in the blood stream |
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Term
| What could cause Hyponatremia |
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Definition
| Drinking too much water, or even gatorade to replace sweat will dilute the blood plasma |
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|
Term
| what are symptoms of Hyponatremia? |
|
Definition
-nausea
-fatigue
-unconsciousness
-death |
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|
Term
| What can Hyponatremia cause? |
|
Definition
| swelling of tissues, including cerebral edema |
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Term
| How can you tell the difference between hyponatremia or heat illness? |
|
Definition
-plasma Na+ < 135 mEq/L
-rectal temp >38deg |
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|
Term
| How much water should you drink? |
|
Definition
8oz every 15min, even if not thirsty
-drink based on thirst |
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Term
| What to drink when exercising less than one hour? |
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Definition
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|
Term
| What to drink if exercising more than one hour? |
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Definition
:Add Na: at least as much as in Gatorade
:Add carbs: 40-80 g/L of sugar (Gatorade is 60) or complex carbs in endurance drinks (perpetuem)
Possibly add other electrolyltes and some protein |
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Term
| What to drink after exercise |
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Definition
-consume carbs (100g) and protein (33g) immediately, and after 2 hours
-drink enough to finish rehydrating |
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Term
|
Definition
-Slow down
-use ice sock
-drink cold fluids
-Exercise indoors |
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Term
|
Definition
-stop, move to cool location
-apply cold, wet towel
-drink cold fluids |
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Term
|
Definition
-stop sweating
-cool them off as fast as possible, dump buckets of ice on them
-call 911
-do the burrito |
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