Term
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Definition
| American College of Sports Medicine |
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Term
| What considerations should be made before some one start an exercise program? |
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Definition
- Asses whether the individual is a good candidate for an exercise program
- Low risk candidate as described by the ACSM |
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Term
| Explain the phrase by the ACSM "low risk" |
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Definition
| An adult with NO documented Cardiovascular, Pulmonary metabolic disease. |
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Term
| examples of signs or symptoms of Cardiovascular Pulmonary Metabolic Disease are |
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Definition
| Chest pain, Heart Rhythm abnormalities, breathlessness and no more than one primary risk factor for (CVD) Atherosclerotic Cardiovascular disease. |
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Term
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Definition
Atherosclerotic Cardiovascular Disease
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Term
| Name 8 primary factors that the ACSM as risk factors for CVD |
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Definition
1. Age
2. High blood pressure 140/90 mm HG
3.High serum cholesterol 200 mg/ml,
4.Cigarette smoking
5.Prediabetes
6.Family history of CVD (especially pre mature death of family members due to hart attack or stroke)
7.Obesity
8.Physical inactivity. |
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Term
| Who are moderate risk individuals |
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Definition
| Adults who are free of known cardiovascular, pulmonary and/or metabolic disease and signs/symptoms, but who have two or more primary CVD risk factors |
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Term
| Who are classified as high risk individuals |
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Definition
| High risk individuals are persons who are know to have signs/symptoms of or diagnosed with cardiovascular pulmonary and or metabolic disease |
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Term
| The main complication of Cardiovascular disease is: |
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Definition
| an increased risk of premature heart attack or stroke |
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Term
| How can exercise lower the risk of cardiovascular disease? |
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Definition
| by affecting two primary risk factors A. arterial blood pressure B. total serum cholesterol |
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Term
| Exercise is most most effective in lowering a/or person(s) elevated blood pressure of Systolic ________ or Diastolic __________ |
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Definition
| Systolic at above 140mmHg or diastolic at or above 90mmHg. |
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Term
| Aerobic exercise may reduce blood pressure by how many mmHg |
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Definition
| systolic and diastolic by 5 - 6 mmHg |
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Term
| HDL stands for and it's purpose? |
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Definition
| High - density lipoprotein A component of cholesterol metabolism (good cholesterol) it protects an individual from developing disease. The higher the HDL the better protection provided |
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Term
| What can increase the proportion of HDL in the blood |
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Definition
| Aerobic exercise in combination with a low-fat diet and weight loss. |
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Term
| How can you improve your body composition? |
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Definition
| By a combination of A. daily prolonged 30 - 60 minutes of low to moderate intensity aerobic exercise. B. Mild caloric restrictions 300 - 500 fewer Kcal per day. C. resistance exercise 2 X to 3 X a week D. slow weight loss 1 - 2lbs per week |
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Term
| How can physical activity help a person with Type 2 diabetes or a person at high risk of diabetes. |
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Definition
| Physical activity helps with weight loss and improves glucose metabolism, reducing the dependency on medication, insulin or the risk of developing the disease. |
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Term
| Which two ways can aerobic training be done? |
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Definition
| Continuously or intermittently |
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Term
| When can continuously aerobic exercise be used almost exclusively? |
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Definition
| When training for prolonged activities more than 45 - 60 minutes in duration. |
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Term
| Interval training generally refers to what kind of training? |
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Definition
| Any type of training that is intermittent or discontinuous in nature. |
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Term
| interval training consists of what kind of exercise? |
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Definition
| It consist of a bout of exercise of varying duration and intensity interspersed with varying periods of recovery. |
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Term
| Why is interval training not necessary for non athletic population? |
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Definition
| Because most of the beneficial effects of exercise can be achieved with continuous aerobic exercise alone. |
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Term
| When is interval training used to maximize aerobic power at higher density? |
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Definition
| In preparation for for a competition, to increase aerobic endurance and anaerobic power. |
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Term
| To improve performance how is interval training done? |
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Definition
| with relatively long exercise intervals , lasting minimum 2-3 minutes or maximum 4-5 minutes. |
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Term
| Name 3 adaption that improves exercise performance? |
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Definition
| 1.Increased maximal blood flow. 2.Increased oxygen delivery and carbon dioxide removal 3.Increased maximal oxygen uptake and aerobic power |
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Term
| Explain Increased maximal blood flow |
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Definition
| Aerobic exercises forces the left ventricle to pump large volumes of blood, gradually causing an enlargement of the chamber. The hart pumps more blood with each beat or increases stroke volume. |
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Term
| When does the maximal cardiac out put increases? |
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Definition
| When the maximal stroke volume attained during exercise is increased. |
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Term
| How long does it take the blood to saturate with oxygen during maximal aerobic exercise? |
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Definition
| Blood fully saturates with oxygen less than 1 second during maximal exercise |
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Term
| What happens if carbon dioxide is not removed from your system during exercise? |
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Definition
| The acidity of the muscles increases and which reduces the muscle ability to contract. |
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Term
| Why are trained aerobic athletes able to remove carbon dioxide at a higher rate and what happens when they do so? |
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Definition
| The are able to do so by possessing very high maximal pulmonary ventilations, thereby maintaining appropriate acid base balance. |
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Term
| Which two type of adaption occur in a trained skeletal muscle? |
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Definition
A. Structural and functional
B. Biochemical changes |
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Term
| What is a structural and functional adaption |
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Definition
| changes that allow increased blood flow. |
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Term
| What is a biochemical adaption |
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Definition
| Changes that increase the capacity and power of the aerobic system. |
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Term
| where are the structural/ functional and biochemical changes observed with aerobic training ? |
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Definition
| These changes usually occur more frequently in slow twitched muscle fibers than fast twitched muscle fibers. |
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Term
| How is maximal blood during exercise in trained skeletal muscle is determined? |
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Definition
| by the extend to which the vascular system or blood vessel have developed in that particular muscle. |
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Term
| What cause an increase in the number of capillaries per muscle fiber? |
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Definition
| Regular aerobic exercise. |
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Term
| What does an increased vascularization per muscle fiber provide? |
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Definition
| A richer supply of oxygen and nutrients , removes carbon dioxide and other waste more rapidly, allowing higher maximal rate of aerobic energy production. |
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