Chapter 1: ACSM GETP, Questions with accurate answers, 100% Accurate, rated A+

Chapter 1: ACSM GETP, Questions with accurate answers, 100% Accurate, rated A+ 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