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57 Cards in this Set
- Front
- Back
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Describe the relationship between the intensity of physical activity and mortality?
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it is inversely and linearly associated with mortality. Therefore, the more intense, the lower the mortality.
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___________ kcal per wk is associated with an average _________ in life expectancy of _____ yrs by the age of ___
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- > 2000
- increase - 1 to 2 - 80 |
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A minimum to achieve any health benefit? Anything more?
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1000 kcal is associated with a 20-30% reduction in all cause mortality.
Anything more is associated with a linear increase in benefits. |
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Diabetes and exercise intensity.
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>31 ml/kg/min are effective preventative strategies against Type II
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Diabetes and walking.
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Patients with Type II who walk more than 2 hrs per week have been shown to reduce risk of premature death.
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Describe the relationship between Cancer and moderate activity.
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Moderate activity (>4.5 METs) for 30-60min/day result in greater protective effect against colon and breast cancer than activities of lower intensity.
Women who participated in >7 hrs of moderate to vigorous activity per week showed the greatest benefit for reducing breast cancer. |
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Describe the relationship between ESTABLISHED Cancer and moderate activity.
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Walking 1 or more hrs/wk was associated with improved survival compared to no exercise.
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Amount needed for greatest exercise benefit for cancer survival...
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3-5 hrs/week (ave pace)
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How much exercise does the ACSM suggest for health benefits?
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1000kcal per week
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How much exercise is recommended to prevent CAD ?
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1600 kcal week
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How much exercise is recommended to reduce plaque?
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2200 kcal/week min
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Name the variables manipulated when Optimizing Exercise Prescription:
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- Mode of Activity
- Intensity - Frequency - Duration - Progression |
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Describe factors to consider:
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- Age
- functional capacity - MSK problems - neuromuscular coordination. - ind variability relattive to skill and enjoyment - compliance to activity and desired outcomes -risk of injury |
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Describe a Sedentary Individual:
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- No physical activity
- Extremely deconditioned |
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Describe min PA Individual:
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- no exercise
- moderate-highly deconditioned |
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Describe sporadic PA:
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- no or suboptimal exercise
- moderate-mildly deconditioned |
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Describe habitual PA:
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- regular moderate to vigorous intensity exercise
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Describe high amounts of habitual activity:
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- vigorous intensity exercise
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Physical Fitness classification for a Sedentary Individual:
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- Poor
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Physical Fitness classification for a min. PA:
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- Poor / Fair
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Physical Fitness classification for a sporadic PA:
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- Fair to Average
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Physical Fitness classification for a habitual PA:
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- Average to Good
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Physical Fitness classification for high amounts of habitual activity:
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> Good to Excellence
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Frequency for SEDENTARY individual: Amount of kcal per week & times per week?
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500 - 1000 kcal/week
3-5 d/week |
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Frequency for MIN PA individual: Amount of kcal per week & times per week?
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1000 - 1500 kcal/week
3-5 d/week |
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Frequency for SPORADIC PA individual: Amount of kcal per week & times per week?
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1500 - 2000 kcal/week
3-5 d/week |
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Frequency for HABITUAL PA individual: Amount of kcal per week & times per week?
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> 2000 kcal/week
3-6 d/week |
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Frequency for HIGH AMOUNTS of PA individual: Amount of kcal per week & times per week?
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> 2000 kcal/week
3-7 d/week |
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Intensity for SEDENTARY individual: %HRR/VO2R, %Hrmax and perception?
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30-45 %HRR/VO2R
57-67 %Hrmax light to moderate |
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Intensity for MIN PA individual: %HRR/VO2R, %Hrmax and perception?
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40-55 %HRR/VO2R
64-74 %Hrmax light to moderate |
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Intensity for SPORADIC PA individual: %HRR/VO2R, %Hrmax and perception?
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55-70 %HRR/VO2R
74-84 %Hrmax moderate to hard |
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Intensity for HABITUAL PA individual: %HRR/VO2R, %Hrmax and perception?
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65-80 %HRR/VO2R
80-91 %Hrmax moderate to hard |
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Intensity for HIGH AMOUNTS of PA individual: %HRR/VO2R, %Hrmax and perception?
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70-85 %HRR/VO2R
84-94 %Hrmax somewhat hard to hard |
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Recommended Duration per day for SEDENTARY individual:
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20 - 30 min
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Recommended Duration per day for MIN PA individual:
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30 - 60 min
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Recommended Duration per day for SPORADIC PA individual:
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30 - 90 min
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Recommended Duration per day for HABITUAL PA individual:
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30 - 90 min
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Recommended Duration per day for HIGH AMOUNTS of PA individual:
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30 - 90 min
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Total stept per day for SEDENTARY individual:
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3000 - 3500
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Total stept per day for MIN PA individual:
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3000 - 4000
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Total stept per day for SPORADIC PA individual:
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greater than or equal to 3000 - 4000
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Total stept per day for HABITUAL PA individual:
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greater than or equal to 3000 - 4000
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Total stept per day for HIGH AMOUNTS of PA individual:
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greater than or equal to 3000 - 4000
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Recommended Duration per week for SEDENTARY individual:
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60 - 150 min
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Recommended Duration per week for MIN PA individual:
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150 - 200 min
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Recommended Duration per week for SPORADIC PA individual:
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200 - 300 min
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Recommended Duration per week for HABITUAL PA individual:
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200 - 300 min
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Recommended Duration per week for HIGH AMOUNTS of PA individual:
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200 - 300 min
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Options for Optimizing Intensity
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Options for Optimizing Intensity Answer
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Why is BORG better for someone on betablockers?
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because betablockers causes HR to cap @certain BPM so HRR, HRmax, VO2max are useless to this patient.
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What is VO2 Reserve
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It is the difference between VO2max and VO2rest
= VO2max - VO2rest |
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How do you calculate target VO2?
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=[relative intensity(%) x VO2R] +VO2rest
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HR reserve Karvonen Method
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percentage of the difference between the maximal and the resting heart rate
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Calculating the predicted Max HR
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= 220 - age
= 208 - 0.7*age |
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Calculating the predicted Max HR for Obese. Definition of obese.
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= 200 - (0.5 x age)
>30% body fat or > 30BMI |
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What is the relationship between %HRR and %VO2max?
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HRR is more individual.
VO2R has better relationship with HRR than does straight VO2max |
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Functions of the Metabolic Equations are:
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1. To calculate oxygen consumption - E expenditure
2. Calculate target workload 3. Yield total or gross oxygen consumption |
