Lab final

• Components of fitness

  Health related fitness:

  - cardiorespiratory endurance

  - muscular strength

  - muscular endurance

  - body composition

  - flexibility

  Performance fitness:

  - agility

  - power

  - balance

  - coordination

  - speed

  - reaction time
• Energy systems and durations

  <15s: anaerobic- phosphagen

  15-30s: anaerobic- phosphagen and glyolytic

  30-60s: anaerobic and aerobic- glycolytic and aerobic

  1-3 min: anaerobic and aerobic- glycolytic and aerobc

  3-60 min: aerobic- CHO

  >60 min: aerobic- fat
• Norms vs standards

  norms- compare a person's score to the general population

  standards- compare a person's score to recommended values for good health
• kg --> lbs

  lbs= kg x 2.2046
• lbs--> kg

  kg=lbs/2.2
• cm--> in

  in= cm/ 2.54
• in--> cm

  cm= in x 2.54
• Pre-testing screening

  should be: cost efficient, fast, valid, and appropriate for the target population

  PAR-Q= physical activity readiness questionnaire for everyone

  ACSM risk factors
• Risk factors for CVD

  - age: >45 in men, >55 in women

  - physical inactivity

  - family history

  - obesity: BMI > 30

  - diabetes

  - dyslipidemia

  - hypertension
• Definition of blood pressure

  pressure of blood in the circulatory system dependent upon volume of blood and resistance of blood vessels

  BP = CO x TPR
• BP classifications


  normal: <120/80

  elevated: 120-129/<80

  stage 1 hypertension: 130-139/80-89

  stage 2 hypertension: >140/>90
• Systolic and diastolic bp using stethescope

  systolic= first sound heard

  diastolic= last sound
• What sounds to listen for when taking bp

  Korotkoff sounds
• Signs and symptoms of high bp


  Often not manifested by signs and symptoms

  headaches
• Signs and symptoms of low bp


  lightheadedness, dizziness, fainting, nausea/ vomiting, blurry vision
• Equipment to take bp

  sphygomanometer
• Importance of cuff size when taking bp

  too large cuff will underestimate bp

  too tight cuff will overestimate bp
• Primary vs secondary hypertension

  primary- causes in unknown

  secondary- cause is known endocrine or structural disorder
• How does gravity effect bp

  - arteries above the heart have decreased bp

  - arteries below the heart have increased bp

  - laying down increases central venous pressure which increases stroke volume which increases cardiac output which increases bp

  - standing up causes blood to pool in the lower limbs decreasing bp
• 2 primary components affecting bp

  systolic bp/ cardiac output

  - CO= HR x SV

  diastolic bp/ TPR

  - TPR= force exerted on blood by vascular walls
• SBP and DBP response to exercise

  SBP increases

  DBP remains unchanged

  - increased contractility of the heart, increased SV

  - vasodilation- more blood draining from arteries, through arterioles, to muscle capillaries
• Anaerobic power


  the ability to produce the greatest force output possible in the shortest amount of time possible
• Examples of anaerobic power

  wingate cycle test

  anaerobic treadmill running at 20% incline
• What happens to anaerobic power as activity duration increases

  decreases

  lactic acid produced as waste product
• Time frame cut points for anaerobic energy systems

  <15s= ATP-PCr- phosphagen

  15-30s= anaerobic glyoclysis- glycolytic
• Advantages/ disadvantages of maximal exercise testing

  advantages:

  very accurate

  increased sensitivity in diagnosis of CAD in asymptomatic individuals

  disadvantages:

  may require physician supervision

  associated risks involved

  requires subject to exercise to fatigue
• Advantages/ disadvantages of submaximal exercise testing

  advantages:

  does not require exercise at max level

  lower risk

  disadvantages:

  results are not as accurate
• Assumptions of submaximal testing

  - individuals of the same age should have similar HR max

  - steady state HR is obtained at each stage of test

  - linear relationship between HR and VO2

  - mechanical efficiency is constant for all subjects
• Examples of submaximal tests

  - Non-Exercise University of Houston Test

  - 5-min Step Test

  - Ebbeling Treadmill Walking Test

  - YMCA Bike Test
• How to calculate predicted HR max

  Hr max= 220 - age
• Definition of VO2 max

  the maximm amount of oxygen consumed, transported, and utilized while exercising at the highest possible workload
• Factors that affect VO2 max

  - oxygen transport to tissues

  - cardiac output and ventilation

  - oxygen carrying capacity of blood

  - amount of oxygen extracted from blood
• VO2 max vs VO2 peak

  VO2 max- single highest O2 consumption elicited during exercise to exhaustion

  VO2 peak- may not be true highest/ maximal oxygen consumption possible
• RER


  RER- respiratory exchange ratio

  ratio between the amount of CO2 produced and O2 used/ inspired
• What does RER indicate

  -predominant fuel metabolized to supply energy

  - intensity of exercise
• RPE

  rate of perceived exertion

  scale 6-20
• Criteria for maximal effort

  - plateau in VO2 with increasing exercise intensity

  - RPE >17

  - RER >1.10

  - HR within 10-12 bpm of HR max
• EPOC

  excess post-exercise oxygen consumption

  mechanisms involved:

  - exercise induced increase in core temp

  - energy cost of resynthesizing glycogen from lactate

  - resynthesis of ATP/ CP stores
• Strength vs power

  strength- how much force muscle can produce

  power- amount of work performed over a given period of time
• Pros and cons of field testing

  Pros

  - conducted in more practical/ real world setting, not a controlled lab

  - not always practical to bring a population to a lab to conduct tests (cost, time)

  - cheaper and easier

  - possible to test larger groups (economical)

  Cons

  - harder to control for variables like weather/ terrian

  - not always as accurate