Name 10 fitness components ?
- muscular strength
- muscular endurance
- proprioception and balance
4.Flexibility - body composition
6.aerobic fitness - speed
8.agility
9.reaction time
10.power
List 10 benefits of physical activity
- lowers risk of premature death and chronic conditions
- reduceses anxiety and depression
- helps control weight
- increases functional health
- prevents falls
- Improves cognitive function
- better sleep
- Maintains and improves done mineral density
9.lower blood pressure and improve heart health
10.improve joint pain and stiffness
What is recommended min exercise for adults ?
30 min of moderate exercise for 5-7 days/week
>1000kcal and >150 min /week
OR
20 mins vigorous activity - 75min/week
> 2 days resistance
6 categories of Hypokinetic diseases?
- Cardiovascular
- cancer
- metabolic
- musculoskeletal
- phychological
- pulmonary
10 examples of hypokinetic dieseases ?
- Hypertention
- Coronary heart disease
- Oesteoporosis
- Anxiety
- asthma
- cancer (lung, breast etc..)
- Diabetes
- Obsesity
9.Bone fractures and connective tissue tears - atherosclerosis
1 Met = ? kcal/min
1.2 kcal/min
What is RMR influenced by ? (10)
- age
- height
- weight
- smoking
- exercise level
- muscle mass
- hormones
- diet
- fat %
- gender
1 MET = ? ml/kg/min
3.5
What is a MET?
metabolic equivilant and used to measure nergy expenditure or 02 consumption during rest and exercise
FITT-VP principle ? (6)
frequency
intensity
time
type
volume
progression
How to measure intensity of training ? (6)
- HR
- Speed
- 02 consumption
- rate of exertion
- ventilation rate
- lactate levels
what is karvonen formula ?
((220-age-RHR) x %) + RHR
How to calculate % of max predicted HR ?
(220-age) x %
what is vo2 formula of walking speed?
vo2 = 0.1 x speed + 3.5
how to measure volume of training ? (5)
- minutes/week(time)
- kcal/week (energy)
- km/week (distance)
4 steps - MET - minutes/week (energy)
5 different min recommendations for volume of training ?
- 30 minsx 5 days = 150/week
- 1000-2000 kcal/week
- 40km/weel
- 5-10k steps a day
- 900 met min/week
What is the physical activity index ?
dose - response relationship between intensity duration and frequency
what is minimum on PAI ?
> 30 is good
What is RPP formula and what is it used for ?
HR X sbp
measures workload of 0xygen demand
What are the norms for rpp?
ideal : <8000
average : 8000-10 000
high : 10 000-12 000
extremely dangerous : > 12 000
