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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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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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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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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Definition
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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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