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50 Cards in this Set

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Four Components of Health Fitness
1. Cardiorespiratory Fitness

2. Muscular Endurance

3. Muscular Strength

4. Body Composition
Which one is the most important?
Cardiorespiratory Fitness
What does PCPFS stand for?
President's Council on Physical Fitness and Sports
What does PA do to cholesterol levels?
• Lowers Total-C

• Lowers LCL-C

• Raises HDL-C
What does it do to blood pressure and glucose tolerance?
• Normalizes blood pressure

• Improves glucose tolerance
What percent of Americans aren't meeting the PA recommendations?
> 50%
What is to blame for the decrease in physical activity in recent years?
Technology
Physical Activity Pyramid
:)
What are some things we should do every day?
Stay active!

Take the stairs, garden, yard work, play outside
What are some things we should do 3-5 times a week?
20 minutes of aerobic activity

30 minutes of recreational activity
What are some things we should do 2-3 times a week?
Strength training and flexibility
What are some things we should try to cut down on?
Sedentary activities: TV, video games, etc
What are the top two chronic diseases?
#1 Cardiovascular Diseases
#2 Cancer
What are the top three causes of chronic disease?
#1 Smoking
#2 Inactivity/Sedentary Lifestyle
#3 Alcohol
What are the percents of things chronic diseases come from?
• 57% from lifestyle

• 21 from environment

• 16% genetics

• 10% health care
What are the six components of skill-related fitness?
• Agility
• Balance
• Coordination
• Power
• Speed
• Reaction Time
Agility
ability of the body to move direction quickly
Balance
ability of the body to maintain proper equilibrium
Coordination
ability of the body to produce graceful, harmonious body movements
Power
Ability of the body to produce explosive force
What are the two components of power?
Speed and Force
Speed
Ability of the body to propel itself or a part of it from one point to another
Reaction Time
Ability of the body to respond to a given stimulus
What does the health appraisal consist of?
MR. PLEASE

• Medical history review
• Risk stratification form
• Prescribed medications
• Level of physical activity level
• Establishing physician consent if necessary
• Administering fitness tests
• Set-up of exercise prescription
• Evaluation of progress with post tests
HIPAA Law
Health Insurance Portability and Accountability Act
What is considered low risk?
Men < 55 and Women < 45
who are asymptomatic and meet
no more than 1 risk factor
What is considered moderate risk?
Men >55 and Women >45
OR
Meet more than 2 risk factors
What is considered high risk?
Those who have known cardiovascular, metabolic, or pulmonary disease

or those who show signs and symptoms of them
What are the risk factors?
• Family history
• Smoking
• Sedentary lifestyle
• Obesity
• Hypertension
• High cholesterol
• Pre-diabetes
What are some things that require a physicians approval?
• Pacemaker
• Angioplasty
• Cardiac catheterization
• Heart attack
• Heart surgery
• Valve problems
• Heart failure
• Congenital heart disease
What intensities are low, moderate, and high risk people allowed to exercise at?
Low risk: Vigorous activity >65% Vo2R

Moderate risk: Moderate activity <65% Vo2R

High risk: NO VIGOROUS
What measurements are taken at rest?
• HR
• BP
• Waist Circumference
• Lower back flexibility
• Percent body fat
What measurements are taken during a submax test?
• HR
• BP
• Vo2 max
• RPE
What are absolute contraindications?
No way can they do any exercise

ex: recent ECG change, chest pain with or without exercise, disarrythmias, aortic stenosis, etc
What are relative contraindications?
These are less threatening conditions but still danger enough warranting a supervision

coronary stenosis, electrolyte imbalance, severe hypertension (>200/100), tacchycardia or brachycardia, muscle pain, rheumatoid arthritis, untreated diabetes, etc
What is cardiorespiratory endurance?
The ability of the lungs, heart, and blood vessels
to deliver oxygen to the cells to meet the
demands of physical activity
What is Vo2?
The amount of oxygen consumed by the body
What do we use Vo2 to determine?
Level of fitness
How does our recovery time indicate fitness?
The quicker the recovery time, the better shape you are in
What are normal heart rate levels?
60-100 bpm
What should it increase to during exericse?
somewhere between 100 bpm and 85% of our HR max
What should resting blood pressure be under?
140/90 mmHg
What are the max levels that systolic and diastolic should reach during exercise?
Systolic should stay under 250

Diastolic should stay under 115
Reasons to stop a submax test
• Angina
• Arrythmias
• Systolic reaches 250 mmHg
• Diastolic reaches 115 mmHg
• SOB, wheezing, leg cramps
• Cyanois, pallor, confusion, light headed, cold clammy skin
• Failure of HR to increase with exercise
• Subject requests to stop
• Verbal or physical signs of fatigue
HR max equation
HR max = 220 - Age
Exercise Px for Muscular Strength
F: 2-3 days/wk

I: 70-95% 1 RM

T: 1-3 sets, 1-8 reps, 1-5 minute rest

T: dumbbells, weight machine, body weight
Exercise Px for Muscular Endurance
F: 2-3 days/weel

I: 50-65% of 1 RM

T: 1-3 sets, 12-15 reps, 15-45 sec rest

T: dumbbells, weight machines, body weight
Exercise Px for Flexibility
F: 2-3 days/wk

I: Stretch to tightness at end of ROM

T: hold for 15-30 seconds, repeat 2-4 times

T: slow-sustained
slow-controlled balistic
slow controlled PNF
use all major muscle groups
Heart Rate Reserve
HRR = HRmax − HRrest
Karvonen Method
THR = (HRR * intensity) + HRrest