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ACSM REP ch. 3
Cardiorespiratory Fitness Assesments and Exercise Programming for Apparently Healthy Participants
78
Fitness
Undergraduate 4
05/28/2018

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Term
define cardiorespiratory fitness (CRF)
Definition
The ability of circulatory and respiratory systems to supply oxygen to the muscles to perform dynamic physical activity
Term
Goal of the respiratory system
Definition
supports gas exchange, promoting the movement of oxygen and carbon dioxide in the environment into the blood in from the blood back into the environment.
Term
Goal of the cardiovascular system
Definition
Responsible for the delivery of oxygenated blood and nutrients to the cells to make energy in the form of adenosine triphosphate ATP. The cardiovascular system is also responsible for the removal of waste from the celll so it can be transported to it’s appropriate destination for elimination and recycling
Term
What are the main components of the cardiovascular system
Definition
heart and vasculature
Term
Four chambers of the heart
Definition
upper= right and left atria
lower= right and left ventricles
Term
what is the right ventricle responsible for?
Definition
pumping deoxygenated blood to the lungs for oxygen loading and carbon dioxide unloading
Term
what happens after gas exchange occurs in the pulmonary circulation?
Definition
blood returns to the left side of the heart
Term
what is the left ventricle responsible for?
Definition
Generating the force necessary to drive the blood out of the chamber in through the vasculature
Term
What is the responsibility of the right and left atria?
Definition
They act to provide support to their respective ventricles serving as a reservoir of blood that eventually moves into the ventricles
Term
what does the vasculature consist of?
Definition
Arteries, arterials, capillaries, venules, and veins
Term
Systemic circulation versus pulmonary circulation
Definition
systemic circulation the arteries in arterioles carry oxygenated blood in the pulmonary circulation the arteries in arterioles carry deoxygenated blood
Term
what is the smallest and most numerous of the blood vessels?
Definition
Capillaries
Term
What are veins are responsible for?
Definition
Delivering the deoxygenated blood back to the right side of the heart
Term
ATP is an energy bearing molecule composed of what
Definition
carbon, hydrogen, nitrogen, oxygen, and phosphorus atoms
Term
What is possible because of the energy in ATP molecules?
Definition
nervous transmission, muscle contractions, formation of nucleic acids, and many other energy consuming reactions of metabolism
Term
To support muscle contraction during continuous exercise cells must continuously create ATP and equal rate to ATP use through a combination of what three primary metabolic systems
Definition
Creatine phosphate(CP), anaerobic glycolysis, iand the oxidative system
Term
What is the most immediate source of ATP?
Definition
CP system
Term
Explain the CP system
Definition
Small amounts of CP are stored within each cell, one CP donates a phosphate group to adenosine diphosphate ADP to create one ATP. This allows for rapid production of ATP but is short-lived. CP system provides a TP to feel work during shorten tenants bouts of exercise such as disco throw shotput high jump. small amounts of CPR stored within each cell, 1CP donates a phosphate group to and no sign diphosphate ADP to create one ATP. This allows for rapid production of ATP but is short-lived. CP system provides ATP to fuel work during short-intense bouts of exercise such as discus throw shotput high jump
Term
Explain anaerobic glycolysis
Definition
Consist of a metabolic pathway that breaks down carbohydrates glucose or glycogen into pyruvate. The bond energy produced from that breakdown is used to phosphorylate ADP and create ATP.
Term
Which metabolic system would produce ATP for medium duration intense exercise such as the 200 m or 400 m sprint events or any exercise and intensity that cannot be continued for approximately more than 90 seconds?
Definition
Anaerobic glycolysis
Term
When oxygen is available in the mitochondria of the cell pyruvate continues to be broken down into what and enters what?
Definition
acetylcholine
oxidative system
Term
For the production of ATP in long duration or low intensity exercise, which metabolic system?
Definition
Aerobic or oxidative energy system
Term
The oxidative system includes what two metabolic pathways
Definition
The Krebs cycle and electron transport chain
Term
The Krebs cycle requires the presence of what macronutrients
Definition
Glucose, proteins, fats
Term
V02 is proportional to what
Definition
workload
Term
From the rest to submaximal exercise video to reach is a steady state what?
Definition
1-4 min
Term
What is steady state?
Definition
The point at which VO2 plateaus during submaximal aerobic exercise and energy production via the aerobic energy systems is equal to the energy required to perform the set intensity of work
Term
What is the oxygen deficit
Definition
The period prior to steady-state where the VO2 is lower than required to create an adequate energy for the given task
Term
Why does the VO2 remain elevated after cessation of exercise
Definition
because of the increased work associated with the resynthesis of ATP and CP with then muscle cells, lactic removal, and elevated body temperature, hormones, heart rate, and respiratory rate
Term
what is the elevated VO2 to after the cessation of exercise also known as
Definition
Excess post exercise oxygen consumption EPOC
Term
what is Max VO2
Definition
the highest volume of oxygen a body can consume
Term
Fick Principle
Definition
[image]
Term
VO2
Definition
oxygen consumption (mL*kg^-1*min^-1)
Term
HR
Definition
heart rate (bpm)
Term
SV
Definition
stroke volume (mL*beat^-1)
Term
a-VO2 diff
Definition
arteriovenous oxygen difference
Term
What is resting VO2 or resting oxygen content
Definition
20mL*dL^-1 in arterial blood
15 mL in venous blood
yielding a a-VO2 diff of 5mL
Term
what is the a-VO2 response to graded intensity exercise
Definition
venous Oxygen content decreases as a result of the increase consumption of oxygen by the working muscles result in an increase in a-VO2 diff with increasing exercise intensity
Term
What is heart rate response to graded exercise intensity
Definition
linear
Term
What is cardiac output
Definition
The product of SVT and HR and is also a measure of blood pumped per minute.
Term
Blood pressure is proportional to what
Definition
The product of cardiac output and total peripheral resistance
Term
What is Systolic pressure
Definition
The pressure in the arteries during ventricular contraction or systole and his heavily influenced by changes in cardiac output
Term
What is diastolic pressure
Definition
The pressure in the arteries in the heart is relaxed or distally and is heavily influenced by TPR
Term
What is MAP
Definition
mean arterial pressure, it is the average BP in the arterial system over one complete cardiac cycle

MAP=DPB + .33(SBP-DBP)
Term
When should the HFS assess blood pressure and heart rate while performing graded exercise
Definition
Before during and after

and at each exercise intensity
Term
What is RPP
Definition
rate pressure product
RPP=HR*SBP

It serves as an estimate of myocardial oxygen demand
Term
Thank in the RPP be useful
Definition
It can be useful to the HFS when performing exercise testing or prescribing exercise to clients of cardiovascular disease who have been medically cleared for exercise
Term
What is CRF
Definition
And an assessment and an umbrella term that’s an indicator of the functional capacity of the heart, lungs, blood vessels, and muscles to work in synchrony to support dynamic, large muscle mass exercise.
Term
What is CRF used for
Definition
Used for screening, diagnosis, and prognosis of medical condition. It is also used in clinical and healthy population is to get insight into the most appropriate frequency, intensity, duration, and motor exercises to prescribe and create an individualized exercise programs, and as a motivational tool to help keep track progress and continually set obtainable short-term goals
Term
Name the four cardiorespiratory fitness assessment techniques
Definition
1. maximal oxygen uptake VO2 max
2. Sub maximal oxygen uptake
3. Step test
4. Field test
Term
How to test maximal oxygen uptake
Definition
it is maximum intensity

Open circuit spirometry during graded exercise test to volitional fatigue

Equipment needed – treadmill, cycle ergometer, arm ergometer, etc
Term
How to test submaximal oxygen uptake
Definition
Intensity = submaximal

A strand- rhyming cycle ergometer test, YMCA cycle ergometer
test

Equipment needed- cycle ergometer
Term
How to test step test
Definition
Queens College McArdle step test
Harvard step test
Astrand rhyming step test

equipment needed- Aerobic step or specific height bench, metronome
Term
How to test field tests
Definition
Maximal or submaximal intensity

Rockport walk
12 minute walk run test
One and a half mile run test

equipment needed – level walking running surface
Term
CRF in pregnant women recommendations
Definition
Exercise is not contraindicated can follow the easiest time is surgery is recommendation for 150 minutes of moderate intensity exercise befo exercise is not contraindicated follow the easiest time is surgery is recommendation for 150 minutes of moderate intensity exercise. 50-60% VO2max (lower end). For women who are currently active (prior to pregnancy) they can exercise at a higher workload
Term
METs to kcal*min^-1
Definition
(MET*kg*3.5)/200= kcal*min^-1
Term
how many kcal is 1lb of fat
Definition
3500
Term
ACSM metabolic formula
Definition
(METS)*(3.5)*(kg)/(1000)*(5)*(min)/(3500)
Term
speed is expressed in
Definition
m*min^-1
Term
grade is expressed in
Definition
% or decimal
Term
step height is expressed in
Definition
meters
Term
lb to kg
Definition
multiply by .454
Term
in to cm
Definition
multiply by 2.54
Term
ft to m
Definition
multiply by .3048
Term
m to km
Definition
multiply by 1.609
Term
min*h^-1 to m*min^-1
Definition
multiply by 26.8
Term
kg*m*min^-1 to W
Definition
multiply by 0.164
Term
W to kg*m*min^-1
Definition
multiply by 6.12
Term
the acronym FITT
Definition
Frequency, intensity, time or duration, and type or mode
Term
Aerobic evidence based recommendation for Frequency
Definition
Five days per week or more of moderate exercise, or three or more days a week they can rest exercise, or a combination of Moderate and vigorous exercise on 3 to 5 days a week
Term
Aerobic exercise evidence based recommendation- Intensity
Definition
- moderate and or vigorous intensity is recommended for most adults
-Light to moderate intensity exercise may be beneficial and deconditioned persons
Term
Aerobic exercise evidence-based recommendation time
Definition
30 to 60 minutes a day of purposeful moderate exercise or 20 to 60 minutes a day of vigorous exercise or combination of Moderat and vigorous exercise per day is recommended for most adults. 20 minutes of exercise per day can be beneficial especially in previously sedentary persons
Term
Aerobic exercise evidence-based recommendation for type
Definition
Regular purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature is recommended
Term
Aerobic exercise evidence based recommendation for volume
Definition
A target volume of 500 to 1000 meds per minute per week is recommended. Increasing parameter step counts by 2000 steps to read your daily step count of 7000 steps is beneficial. Exercising below these volumes may still be beneficial for persons unwilling or unable to reach this amount of exercise
Term
Aerobic exercise evidence-based recommendation for pattern
Definition
Exercise may be performed and one continuous session per day, or in multiple sessions of 10 minutes or more to accumulate the desired to ration and volume of exercise per day. Exercise bouts of 10 minutes or less may yield favorable adaptations and very deconditioned individuals
Term
Aerobic exercise evidence-based recommendation for progression
Definition
A gradual progression of exercise volume by adjusting exercise duration, frequency, and or intensity is reasonable until the desired exercise goal or maintenance is attained.
Term
What is moderate intensity in VO2R and what is vigorous intensity and VO2R?
Definition
40-59% and 60-84%
Term
The ways to measure intensity
Definition
Heart rate reserve, rating of perceived exertion RPE, percentage of VO2 max, and percentage of age predicted maximum heart rate
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