Term
| Moderate Physical Activity |
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Definition
| moderate intensity such as brisk walking |
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Term
| vigorous physical activity |
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Definition
| harder intensity such as running |
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Term
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Definition
| repetitive motion activities that you can do for 20+ minutes |
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Term
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Definition
| exercise working against a force to improve muscular strength or endurance |
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Term
| Four criteria for assessing endurance exercise training programs |
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Definition
Frequency
Intensity
Time
Type |
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Term
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Definition
| same running, cycling, walking, or swimming speed |
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Term
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Definition
| different running, cycling, walking, or swimming speeds, but working at same percentage of VO2Max |
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Term
| How to measure maximal heart rate or estimate it (equation?)and one benefit and one negative |
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Definition
(220-age in years)*desired intensity (as a fraction of 1)
Benefit- simple
Negative- not valid across entire range of exercise intensities |
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Term
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Definition
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Term
| Karvonen equation training HR |
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Definition
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Term
1978 American College of Sports Medicine Position Stand PA Recommendations
-VO2 Max
-HRR
-Maximal HR
-? per week
-? minutes |
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Definition
-50-85% Vo2max
-50-85% HRR
60-90% maximal HR
-3-5 times per week
-15-60 minutes continuously |
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Term
1990 ACSM PA recommendations
(FITT) |
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Definition
Frequency- 3-5 days per week
Intensity- 50-85% VO2max, 50-85% HRR, 60-90% HR Max
Time-20-60 min continuously
Type= any activity that uses large muscle groups, can be maintained continuously, and is rhythmical and aerobic in nature |
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Term
| 1990 ACSM recommendations muscular strength |
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Definition
-minimum of 1 set of 8-12 reps
-specificity- only those muscles trained will demonstrate physiological improvement |
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Term
| 1995 Centers for Disease Control and ACSM recommendation |
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Definition
-moderate to hard intensity (> or equal to brisk walking)
- preferably all days of week
- > or equal to 30 min-- doesn't have to be continuous!! |
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Term
| 2008: First ever national PA guidelines! |
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Definition
150 min/wk-mod intensity-- can increase to 300
75 min/wk-vigorous intensity-- can increase to 150
-could be performed in 10 min increments
-muscle strengthening at least 2 days/wk |
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Term
| Things to consider when designing a PA program (4) |
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Definition
-physical abilities/disabilities
-motivation
-current health/fitness
-goals |
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Term
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Definition
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Term
| Harris County Jail Study-- what were the groups |
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Definition
| control, 1 day, 3 days, 5 days/wk |
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Term
| Harris County Jail Study--how were the groups split up |
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Definition
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Term
| Harris County Jail Study-- benefits |
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Definition
- small amount of attrition
-well controlled
- can quantify PA very well |
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Term
| Harris County Jail Study-- weakness |
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Definition
| can we apply these results to the general pop? |
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Term
| Harris County Jail Study--effect of frequency of training on VO2 max |
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Definition
| - 5 day group increased VO2max the most |
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Term
| Training at 80% raises VO2max _____ as much as 50% |
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Definition
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Term
| As long as one used the majority of the body's muscle mass, and did the recommended frequency, intensity, and duration... |
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Definition
| mode did not make a difference in VO2 max |
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Term
| Hickson et al 1977 Study-- number of subjects and age** |
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Definition
| 8 sedentary healthy subjects aged 20-42 |
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Term
| Hickson et al 1977 Study-- how long (weeks and per week) |
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Definition
| 10 weeks of intense training 6 days/wk |
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Term
| Hickson et al 1977 Study varied the muscles worked to.... |
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Definition
| decrease the possibility of injury |
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Term
Hickson et al 1977 Study-- results
- what % increase in VO2 max |
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Definition
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