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Definition
a recommendation for a course of exercise to meet desirable individual objectives for fitness.
• Includes activity types, as well as duration, intensity, and frequency of exercise. |
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| any bodily movement produced by skeletal muscles, which results in energy expenditure. |
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| Physical activity that is planned, repetitive, structured, and purposeful in the sense that improvement or maintenance of physical fitness is an objective |
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| physical activity that is governed by a set of rules or customs and often engaged in competitively. |
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| Health: “a state of complete physical, mental, and social well-being, and not merely the absence of disease” |
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| Wellness: “a continuous active process of becoming aware of the different areas in one’s life, identifying the areas that need improvement, and then making choices to facilitate attainment of higher levels of health” |
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Mental, physical, and social. All interact and are dependent on each other. If one if neglected, others are negatively influenced.
• Mental health: absence of mental disorders and ability to negotiate daily challenges and social interactions without problems.
• Physical health: absence of physical disease while having energy and vigor to perform moderate to vigorous activity.
• Social health: ability to interact effectively with people and the environment. |
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Definition
Behaviors and environmental factors cause 70% premature deaths in the U.S.
Goals: increase quality of life and years of healthy living, and eliminate health disparities, keeping in mind that quality of life and life expectancy are not the same thing. |
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| Leading cause of death in the U.S. |
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Definition
| Cardiovascular disease, accounting for between 30-40% of all deaths |
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| Heart disease risk factors that can and cannot be controlled |
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Definition
• Cant be changed: age, gender, heredity/genetics.
• Can be changed: cholesterol, blood pressure, smoking, physical inactivity, obesity. Each of these increase the risk of developing heart disease ~2 fold |
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Term
| Moderate physical activity |
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Definition
30-60 min, >/= 5 times per week.
• RPE (rating of perceived exertion, 0-10 scale) of 5-6/10
• 40-59% VO2max (maximum volume of oxygen consumed; correlated well with heart rate)
• 3-6 METS (walking at 3-4 mph or 15-20 min/mile, golf, water aerobics) |
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| Vigorous physical activity |
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Definition
20-60 min, >/= 3x a week
• At least 60% VO¬2max
• RPE 7-8/10
• Greater than or equal to 6 METS |
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Term
| Metabolic equivalent (MET) |
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Definition
| unit used to estimate the metabolic cost of physical activity. 1 MET equals the resting metabolic rate of approx. 3.5 ml O¬2 per kg body weight per minute. |
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| a set of attributes that people have or achieve, which relates to the ability to perform physical activity. |
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| cardiorespiratory fitness, body composition, muscular fitness (muscular strength, endurance, flexibility) |
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| Performance related fitness |
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Definition
| agility, balance, coordination, speed, power, reaction time |
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| Relationship between cardiovascular fitness and VO2max |
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Definition
| VO2¬max is highly dependent on the ability of the cardiovascular system to deliver oxygen to the active muscles. The relationship between the two is nearly linear. |
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the body’s relative amounts of fat, and lean body tissue or fat free mass (muscle, bone, water, etc). = fat weight / fat free weight
• Percent body fat = (fat weight / total body weight) * 100% |
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Definition
Essential Optimal Obese
Men 3-5% Less than/equal to 15% Equal to/greater than 25%
Women 8-12% Less than/equal to 23% Equal to/greater than 33% |
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| excessive accumulation of fat weight (too much fat) |
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| excessive weight for height and does not consider body composition |
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| Measuring body composition |
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Definition
| 1) Circumference measurements, 2) skinfolds (method of choice); correlates well with underwater weighing, r > .8, 3) bioelectrical impedance (how fast current flows through you: have to be hydrated because water conducts current better), 4) underwater weighing*** gold standard, most valid measurement, and 5) MRI |
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| Musculoskeletal fitness involves... |
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Definition
1) strength, 2) endurance, and 3) flexibility
• Muscular strength: the maximal force that a muscle or muscle group can exert in a single contraction against a resistance. Typically measured by maximal lifts or more indirectly using handgrip dynamometer. ^ strength, ^ force generated
• Muscular endurance: the ability to maintain force (submaximal) over a certain period of time (series of contractions). Ability to continue without fatigue. Typical measurements include sit-ups, push-ups, pull-ups, or by repetitive lifting (10-15 reps).
• Flexibility: functional capacity of the joints to move through a full range of motion. This is specific to each join of the body, and is influenced by 3 main factors- 1) bony structure of the joint, 2) amount of tissue around the joint, and 3)elasticity of the muscles, tendons, and ligaments that cross over the joint. |
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| Pre-participation screening |
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Definition
| 1) Obtain history or pre-exercise health risk appraisal, 2) Stratify according to risk, and 3) Refer high risk individuals to a healthcare provider for medical evaluation |
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Definition
| 1) Conducted in all facilities with exercise equipment, 2) done regardless of age, 3) simple, easy to perform, not intensive such that it discourages participation, and 4) interpreted by qualified staff |
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| Absolute contraindication |
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Definition
| most experts would agree that it is inadvisable for the individual to be exercise tested or to engage in active exercise; the risks outweigh the benefits. Should be diagnosed by MD only. Ex. recent heart attack, unstable angina (chest pain), uncontrolled cardiac arrythmias, acute lung clots, acute heart muscle infection, suspected or known dissecting aneurysm, acute systemic infections accompanied by fever, body aches, or swollen lymph glands. |
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| Relative contraindication |
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Definition
| Can be superceded if benefits outweigh risks of exercise. In some cases, can exercise with caution and/or using low level end points, especially if they are asymptomatic at rest. Ex. Left main coronary artery stenosis, moderate stenotic vascular heart disease, electrolyte abnormalities, severe arterial hypertension ( SP>200 mmHg, DP>110 mmHg) at rest, tachyarrhythmias or bradyarrhythmias, hypertrophic cardiomyopathy and other forms of outflow tract obstruction… |
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| Important fitness test criteria |
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Definition
Validity: degree test measures what it is supposed to (accuracy)
Reliability: how consistent test is (repeatability); multiple test times, multiple people.
Norms: achievement level of a group by score comparison (interpret results)
Economy: ease of giving test, inexpensive equipment, time, simplicity of test to understand purpose and results. |
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| Tests for total fitness program |
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Definition
| 1) body composition, 2)aerobic fitness, 3) muscular fitness |
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| Evaluation test instructions |
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Definition
| Instructions: come in exercise attire, avoid eat/drink 3 hr before test, avoid EtOH, tobacco, coffee 3 hr before test, avoid exercise day of test, get good night’s sleep, and bring questionnaire. If they’re doing any kind of blood analysis then no alcohol, vigorous exercise avoided 24 hr prior to exercise, 12 hrs no food before. Continue taking any medications. |
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Definition
1) Home questionnaire, 2) quiet, resting tests (HR, BP, blood draw; neet to be in a quiet place, somewhere that isn’t going to make them anxious), 3) body composition, 4) graded exercise test for CV fitness, 5) musculoskeletal tests, 6) immediate feedback and counseling.
• Follow-up evaluations after 3-6 months, then after a year, and then yearly thereafter |
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| Emergency plan guidelines |
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Definition
| Physical access to all areas, documenting events and follow-up actions (incident reports), how to obtain specific protocols and emergency supplies, and contract and interaction with community emergency resource. |
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| Components of exercise prescription |
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Definition
FIT… Frequency, Intensity, Time/duration (and then mode and progression).
Mode:
• Cardiorespiratory fitness- endurance activity using large muscle groups such as running, walking, swimming, biking, rowing, cross-country skiing, and rope skipping.
• Musculoskeletal fitness- resistance training focusing on major muscle groups and flexibility exercise, typically stretching |
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| 2010- ACSM Cardiorespiratory recommendations |
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Definition
Moderate: F- >/= 5 days/wk, I- 40-59% VO2max, T- 30-60 min increments
Vigorous: F- >/= 3 days/wk, I- >/=60% VO2max, T- 20-60 minutes |
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| ACSM Musculoskeletal recommendations |
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Definition
| F- 2-3 days/wk, I- 60-80% 1 rep max, T- however long, 2-4 sets of 8-12 repetitions of 8-10 different exercises (focusing primarily on the major muscle groups). |
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| ACSM Flexibility recommendations |
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Definition
| F- 2-3 days/wk, I- to point of discomfort, T- static stretches held 10-30 sec, At least 8 different exercises for major muscle groups repeated 2-4 times each. |
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| ACSM Neuromuscular Fitness (balance, coordination) recommendations |
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Definition
F- 2-3 days/wk, I- ?, T- 10-15 min/day
Ex. balance balls |
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Term
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Definition
• 1) initial conditioning: 4-6 weeks at 40-50% VO2max. Increase duration 5-10 min every 1-2 weeks, 3-4 days/wk. Be conservative!
• 2) improvement conditioning: 4-8 months. Want to have them meeting recommended guidelines, but is dependent on how the individual responds.
• 3) maintenance conditioning: lifetime commitment. Have to make sure its fun (they’re more likely to do it), and one of the keys to do that is varying the mode of exercise. |
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| Additional principles of exercise prescription |
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Definition
• Overload: to induce physiological improvement, the system must be stressed beyond level to which it is accustomed. Amount of new activity added to the usual amount. Overload vs. injury
• Progression: once system adapts to present overload, stress must be increased if additional improvements desired; increase…
• Specificity: body will respond in highly specific manner to exercise stimulus (type of exercise, energy system, muscles) |
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Term
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Definition
Exercising at a level of intensity higher than what the system is used to. Overload achieved by titration of exercise: Fit, mode.
• Applies to all individuals and populations, overload is specific to the individual. Strength and endurance development improves best when brought to fatigue. |
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Definition
| Muscular fitness depends on muscle group, type of contraction, training intensity/speed. Strength training = increased cross sectional muscle area. |
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Definition
exercise induced improvements are not permanent; changes that occur in response to a reduction or cessation of regular physical activity.
• Detraining occurs rapidly once you stop exercising. 1-2 wks of detraining = significant reductions in training adaptations. Complete loss of adaptations in several months, regardless of length of training program. |
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Term
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Definition
exercise induced improvements are not permanent; changes that occur in response to a reduction or cessation of regular physical activity.
• Detraining occurs rapidly once you stop exercising. 1-2 wks of detraining = significant reductions in training adaptations. Complete loss of adaptations in several months, regardless of length of training program. |
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Term
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Definition
1) MET, 2) pulse for 10 sec, 3)Borg RPE, 4) “talk test”
• RPE: simple, cheap, quick, good correlation to blood lactate and VO2. If on meds, better than HR in determining proper training zone. Also teaches you how to “listen” to your body. Problems; not accurate in some populations (less reliable at low vs high workloads), temperature, fatigue level, lab setting, emotions, long bouts… |
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| 2008 Physical Activity Guidelines |
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Definition
• Low activity: <150 min moderate intensity/wk or 75 min vigorous/wk, medium activity: 150-300 min moderate intensity/wk or 75-100 min vigorous/wk, high activity: 300 min moderate intensity/wk
Can do either 30 min 5x a week, or 60 min 3x a week, just depends on the individual. |
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Definition
participation in a variety of aerobic activities.
• Benefits- Decreased overuse injuries, decreased boredom, increased compliance, increased overall fitness. |
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Definition
8-12 reps at 7-14 stations, move quickly between (should be alternating which parts of your body you’re working).
• Does it develop CR improvement? Little to no (at most +6% VO2), does tend to elevate HR but O2 uptake is low. |
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Term
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Definition
| Provides gradual recovery, includes exercises of diminishing intensity similar to activity used in endurance phase, stretching exercises, allows for CV adjustments reducing the risk of post-exercise complications (hypotension, dizziness, dissipation of body heat, rapid removal of lactic acid, diminishes effects of catecholamines), and prevents DOMS (delayed-onset muscle soreness) |
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| Nutrients the body cannot get on its own, and has to get from food: macronutrients and micronutrients |
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Definition
| (Energy): Proteins (55% of total calories), carbohydrates (15%), and fats (30%) |
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| Vitamins, minerals, and other nutrients (water, fiber, phytochemicals) |
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Definition
• Sorbitol, saccharin, aspartame.
• Not a significant source of calories, and useful if trying to lose weight BUT check labels first. Aspartame may lead to an increased risk of breast cancer, some sugar substitutes are safer then others. We don’t really know a lot about them and how safe they may or may not be. |
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Term
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Definition
• Meeting energy needs is a first priority: need enough energy in order to survive.
• Achieving energy balance is essential for the maintenance of lean body mass, immune and reproductive function, optimum athletic performance.
• Energy balance… energy intake = energy expenditure
• Inadequate energy intake relative to energy expenditure compromises performance and benefits associated with training. Loss of lean body tissue = loss of muscle force production and aerobic performance. |
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