Chapter 1: ACSM GETP Questions and Answers 2023

Chapter 1: ACSM GETP Questions and Answers 2023 ACSM stands for American College of Sports Medicine ACSM description Founded in 1954, the American College of Sports Medicine (ACSM) promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life. Benefits of ACSM members get more recognition; the ACSM is well-known and accredited, as it has been around for a while. You can receive certifications from ACSM for various professions--trainors, specialists, physiologists, etc. GETP stands for Guidelines of Exercise Testing & Prescriptions (This has existed since the 1960s) Define physical activity any bodily movement caused by skeletal muscle contraction that increases caloric/energy expenditure Define exercise structured activity with the intention of improving or maintaining components of physical fitness Health-Related Physical Fitness Components (5) Cardiorespiratory Endurance Body Composition Muscular strength Muscular endurance Flexibility Define Cardiorespiratory endurance the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity Define body composition The relative amounts of muscle, fat, bone, and other vital parts of the body Define muscular strength The ability of muscle to exert force Define muscular endurance The ability of muscle to continue to perform without fatigue. Define flexibility the range of motion available at a joint MET stands for... Metabolic Equivalent Define MET the ratio of the rate of energy expended during an activity : energy expenditure at rest also described as the intensity of effort At rest, the ratio of energy expenditure equals... 1 MET 1 MET, or the resting ratio is equal to... 3.5 mL/kg/min Other than METs, what is a way to quantify intensity? MAXIMUM HEART RATE! Why don't we use Fox, et al's formula for Max HR? (220-age) Because this info has no statistics or math to back it, and it was made in 1971, lolz REAL Max HR formula by Tanaka, et al. 2001: MHR = 208 - (Age x .70) Moderate %HRR or %VO2R 40 - 60 Moderate level of %HRmax 64 - 77 Moderate % VO2max 46-63 Moderate level of perceived exertion on an RPE scale from 6-20... Fairly light to somewhat hard (RPE 12-13) Moderate level of METs 3.0 - 6 Anything below moderate levels is considered light or very light Anything above moderate levels is considered Vigorous or maximal MODERATE LEVELS %HRR or %VO2R : 40- 60 %HRmax : 64 - 77 Perceived exertion on RPE scale: Fairly light to somewhat hard (12-13) METs 3.0 - 6 %VO2 max: 46-63 RPE scale stands for rate of perceived exertion Heart rate reserve, which is used in the Karvonen Formula, equals... HRmax-HRrest Karvonen Formula measures... target heart rate Target heart rate, according to the Karvonen formula, equals... [(HRmax - HRrest) x (% Intensity)] + HRrest Target heart rate (karvonen formula) is expressed as... Beats per minute Heart rate reserve method is the same as Karvonen Formula If Nayeli is 21 years old and has a heart rate of 80, is she exercising moderately if her resting heart rate is 40? NO. HRmax = 208-(age x .7) = 193.3 Target HR = [(193.3 - 40)*(moderate %Intensity)]+40 =[153.3 x .4]+40 =101.32 BPM Which percentage on the chart expresses the result of the Karvonen formula? %HRR Which percentage on the chart expresses the result of the percent HR max method? %HRmax Similar formulas for calculating VO2 reserve... Target Vo2 = [(VO2max - VO2rest) x (% Intensity)] + VO2rest Target VO2 = VO2max x % Intensity Benefits of Regular Physical Activity and/or Exercise (Know 6) Increased maximal oxygen uptake Decreased minute ventilation at a given absolute submaximal intensity Decreased myocardial oxygen cost for a given absolute submaximal intensity Decreased heart rate and blood pressure at a given submaximal intensity Increased capillary density in skeletal muscle Increased exercise threshold for the accumulation of lactate in the blood Increased exercise threshold for the onset of disease signs or symptoms What are the risks associated with exercise among college-aged folks? 1 in 133,000 men 1 in 769,000 women Absolute incidence of death occurred What are the risks associated with exercise among adults? Sudden cardiac death occurs every 1.5 million episodes of vigorous physical exertion in men SCD Every 36.5 million of moderate-to-vigorous exertion in women Who is more likely to experience cardiac events/sudden cardiac death? MEN What is acute myocardial infarction? Sudden onset heart attack It is proven that any type of exercise habit gives folks a lower risk of _____________ upon vigorous exercise bouts Acute myocardial Infarction (AMI) What is the risk of experiencing a cardiac event during an exercise test in a mixed population? 6 in 10,000 Overall, the benefits of exercise outweigh the RISKS 4 Cardiac events AMI ventricular fibrillation hospitalization death