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KNES260-FINAL
N/A
28
Other
Undergraduate 2
12/14/2011

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Term
Moderate Physical Activity
Definition
moderate intensity such as brisk walking
Term
vigorous physical activity
Definition
harder intensity such as running
Term
aerobic activity
Definition
repetitive motion activities that you can do for 20+ minutes
Term
resistance training
Definition
exercise working against a force to improve muscular strength or endurance
Term
Four criteria for assessing endurance exercise training programs
Definition
Frequency
Intensity
Time
Type
Term
Absolute Work rates
Definition
same running, cycling, walking, or swimming speed
Term
relative work rates
Definition
different running, cycling, walking, or swimming speeds, but working at same percentage of VO2Max
Term
How to measure maximal heart rate or estimate it (equation?)and one benefit and one negative
Definition
(220-age in years)*desired intensity (as a fraction of 1)
Benefit- simple
Negative- not valid across entire range of exercise intensities
Term
Karvonen equation HRR
Definition
HRR=MaxHR-restHR
Term
Karvonen equation training HR
Definition
%(HRR)+RHR
Term
1978 American College of Sports Medicine Position Stand PA Recommendations
-VO2 Max
-HRR
-Maximal HR
-? per week
-? minutes
Definition
-50-85% Vo2max
-50-85% HRR
60-90% maximal HR
-3-5 times per week
-15-60 minutes continuously
Term
1990 ACSM PA recommendations
(FITT)
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
Term
1990 ACSM recommendations muscular strength
Definition
-minimum of 1 set of 8-12 reps
-specificity- only those muscles trained will demonstrate physiological improvement
Term
1995 Centers for Disease Control and ACSM recommendation
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!!
Term
2008: First ever national PA guidelines!
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
Term
Things to consider when designing a PA program (4)
Definition
-physical abilities/disabilities
-motivation
-current health/fitness
-goals
Term
VO2max ______ with aging
Definition
decreases
Term
Harris County Jail Study-- what were the groups
Definition
control, 1 day, 3 days, 5 days/wk
Term
Harris County Jail Study--how were the groups split up
Definition
randomized
Term
Harris County Jail Study-- benefits
Definition
- small amount of attrition
-well controlled
- can quantify PA very well
Term
Harris County Jail Study-- weakness
Definition
can we apply these results to the general pop?
Term
Harris County Jail Study--effect of frequency of training on VO2 max
Definition
- 5 day group increased VO2max the most
Term
Training at 80% raises VO2max _____ as much as 50%
Definition
3x
Term
As long as one used the majority of the body's muscle mass, and did the recommended frequency, intensity, and duration...
Definition
mode did not make a difference in VO2 max
Term
Hickson et al 1977 Study-- number of subjects and age**
Definition
8 sedentary healthy subjects aged 20-42
Term
Hickson et al 1977 Study-- how long (weeks and per week)
Definition
10 weeks of intense training 6 days/wk
Term
Hickson et al 1977 Study varied the muscles worked to....
Definition
decrease the possibility of injury
Term
Hickson et al 1977 Study-- results
- what % increase in VO2 max
Definition
-44%
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