Screen em' or Leave em'
Physical Activity is Awesome
Better 'Weight' Than Never
Doping, Injections, & Tents OH MY!
Fast & the Furious
100
What are the 3 components of Fitness?
Anthropometry
Musculoskeletal
Cardiorespiratory
100
Physical activity reduces the risk of what chronic diseases? (name 3)
Coronary Heart Disease
Obesity
Diabetes
Osteoporosis
Colon Cancer
Hypertension
Stroke
Alzheimer's Disease
100
Body Composition is defined as the __________ _________ of the body's various tissues/components
relative proportion
100
What is "hematocrit"? What is the average hematocrit levels for males and females?
Hematocrit = red blood cells
Males = 42%
Females = 38%
100
Cardiorespiratory Fitness measures an individual's ability to ________ _____, ______________, and ____________ oxygen.
take up
transport
extract
200
What is the purpose of Screening Forms? Name 3 forms you may give to a client during the pre-appraisal.
Informed Consent
PAR-Q
Questionnaires (Health History Form, PASBQ, Goal Setting Worksheet, FANTASTIC Lifestyle Checklist, Physical Activity Log, etc.)
200
What is the average number of hours that Canadian high school students spend doing sedentary pursuits?
8h15
200
Body fat is measured to assess __________, classify ________, compare to _____________, and/or monitor _______________.
Assess…
¤ Health risk
¤ Exercise intervention effectiveness
¤ Athletic, functional, occupational performance
Classify…
¤ Populations
¤ Appearance/aesthetics
Compare…
¤ to normative data
Monitor...
¤ Growth patterns
¤ Changes re: aging, malnutrition
200
"Transfusion" is another term for ________ _________. Describe this process.
Transfusion = Blood Doping
1. ‘Phlebotomy’: Blood is removed (~ 400-900mL)
2. Removed blood is frozen
3. ↓ in RBC is restored within 5-6 weeks
4. Blood is re-infused (when hematocrit returns to normal)
5. Hematocrit ↑ above normal levels after infusion
6. Effects maintained up to 12 weeks
200
Exercise testing is generally with the current risk of complications being < 2 per 10,000 tests. It is important to be aware of contraindications as well. What are these?
Contraindications: Conditions in which the risk associated with exercise testing is likely to exceed the information to be gained from the exercise test
300
Name 3 actions within a Fitness Appraiser's Scope of Practice.
¤ Educate
¤ Screen
¤ Select appropriate test
¤ Conduct standardized protocols with “apparently healthy” people
¤ Interpret the assessment findings
¤ Prescribe an exercise/physical activity program
¤ Instruct
¤ Motivate
¤ Monitor/measure progress
300
Sense of self-confidence is a common barrier to engaging in physical activity. What type of barrier is this (individual or societal)?
Individual
300
What is the difference between Lab-based (Reference) methods and Field-based methods? Give examples of each.
Lab-based
1) Hydrostatic weighing
2) Air displacement Plethysmography (BodPod)
3) Dual-Energy X-ray Absorptiometry
4) MRI & CT Scan
Field-based
1) Skinfold method
2) Bioelectrical Impedance
300
What does "EPO" stand for? What are the dangers associated with EPO injection?
EPO = Erythropoietin
Erythrocythemia: Excess red blood cells
¤ Leads to slugging (thick blood)
¤ Can cause strokes, heart attacks
300
What is the difference between the Active and Passive Recovery? Why are they of value?
¤ Prognostic value: Post-exercise pattern of HR & BP during recovery is very important
¤ Gentle exercise: Post-exercise hypotension (via ↓ in venous return) can cause ischemia; Gentle recovery exercise restores venous return (and thus hemodynamic stability)
¤ “Teachable moments”: When the clinician can discuss outcomes of the test & lifestyle behaviors (e.g. smoking, exercise)
400
How is Motivational Interviewing different from other types of counseling? Name 2 Principles or Techniques of Motivational Interviewing.
MI: Goal-oriented, client-centered counseling; Resolve ambivalence; Elicit intrinsic motivation via “change talk”
Principles:
¤ Express empathy
¤ Support self-efficacy
¤ Roll with resistance
¤ Develop discrepancy
Techniques:
¤ Open-ended questions
¤ Affirmations
¤ Reflections
¤ Summaries
400
Sedentary behaviour involves activities during waking hours that are done sitting or reclining that cost _________ the BMR.
< 1.5 x
400
Of the 7 skinfold sites learned in class, list the ones that are vertical folds.
Triceps
Thigh
Abdominal (can be horizontal as well)
Midaxillary (can be horizontal as well)
400
Altitude Tents and Elevation Masks promote that they ↑ hemoglobin, ↑ capillary density,and ↑ mitochondrial volume by mimicking the effects of altitude. Do they? Why or why not?
Altitude Tents
¤ ↑ hemoglobin
¤ No difference in performance observed
Elevation Masks
¤ Do not change the partial pressure of incoming air
¤ They simply reduce the total amount of airflow to the lungs
¤~ Running while breathing through a straw
400
What are the following CRF variables:
Q
VO2
a-v O2 difference
SV
Relative VO2
¤ Cardiac Output (Q): Amount of blood pumped from the heart in 1 minute (in L/min)
¤ VO2 : Volume of O2 utilized (during exercise, at rest)
¤ a-v O2 difference: Amount of O2 extracted at the tissue level; Difference between amount of O2 in arterial blood and amount of O2 in venous blood
¤ Stroke Volume (SV): Amount of blood pumped by the heart with each beat/contraction
¤ Relative VO2 (mL O2/kg/min): Amount of O2 consumption dependent on body size
500
What is the different between direct and indirect fitness testing?
Direct: Directly measuring O2 consumption using gas analysis (expired O2 & CO2)
Indirect: Estimating O2 consumption using alternate indices of exertion (HR, RPE)
500
What is "Active Couch Potato Syndrome" and how can an "Active Living Philosophy" assist?
Active couch potato syndrome: While structured gym workouts are beneficial to health, it will not undo 8 hrs+ of inactivity/sedentary behaviour
Active Living Philosophy: Shifting focus from trying to be active only during leisure time, to being more active during non-leisure time; Encourages regular physical activity as a way of life
500
When conducting skinfolds, you take ____ measures at each site, _________ through the sites. If they are within _____ mm, take the average. If the difference is greater than ____ mm, take a ____ measurement and the the average of the __________________.
2
rotating
2.0 mm
2.0 mm
3rd
closest 2
500
Name 3 "takeaways" from the graph below concerning aerobic fitness:
Unfit individuals have greater risk of mortality than fit individuals
Greater body fat % = greater risk of mortality
Better to be fit & fat vs. unfit & skinny
500
We conducted the mCAFT, YMCA Cycle Ergometer, and Cooper Run tests in class. How do you know when to terminate each test?
mCAFT: When the client has surpassed their 85% HRmax (220 - age [x 0.85]); Measured at the end of each 3-minute stepping stage
YMCA: When the client achieves their target heart rate range (110 bpm - 85% HRmax) in back-to-back workloads; SSHR measured at the end of each 3-minute workload
Cooper Run: When the client has completed 12 minutes