Test Questions & Answers Ch6 Physical Activity And Exercise

Chapter 6

Physical Activity and Exercise: The Basics

Learning Outcomes

Upon successful completion of this chapter, students should be able to:

1. Differentiate between the terms physical activity and exercise.
2. Identify components of the cardiorespiratory and musculoskeletal systems that are involved during physical activity.
3. Discuss the relationship between stroke volume and cardiac output.
4. Differentiate between slow twitch and fast twitch muscle fibers and between dynamic, static, and isokinetic muscle contractions.
5. Summarize cardiorespiratory and musculoskeletal improvements that result from physical activity.
6. Discuss additional improvements that may result from physical activity.
7. Describe commonly-used methods of assessing and quantifying physical activity.
8. Define physical fitness, and differentiate between the terms health-related physical fitness, skill-related physical fitness, and physiologic fitness.
9. Describe common methods for assessing cardiorespiratory fitness, muscular fitness, and flexibility.

Chapter Outline/Summary

1. Introduction
2. Physical activity and exercise have different meanings. Both convey numerous health benefits
3. Body systems involved in physical activity
4. Components of the cardiorespiratory system:

The blood, blood vessels, heart, and lungs provide oxygen and nutrients that make physical activity possible. The heart’s stroke volume (SV) and cardiac output (Q) are particularly critical in assuring adequate circulation to support activity. Blood pressure (systolic and diastolic) is created as blood, pumped by the heart, exerts pressure against the blood vessels.

1. Key components of the musculoskeletal system:

The bones and cartilage that make up the skeletal system provide structure, support, and protection. Bone, cortical and trabecular, is dynamic and requires good nutrition, physical activity, and hormone balance to be healthy. The skeletal muscles are made up of muscle fibers that may be classified as fast twitch or slow twitch based on their innervation. When a muscle contracts, contractile proteins (actin and myosin) slide across each other along the length of the muscle fiber. In a dynamic or isokinetic contraction, movement occurs; in a static contraction there is no movement.

1. Benefits of an active lifestyle
2. Cardiorespiratory improvements resulting from activity:

Regular physical activity and exercise cause notable changes in the heart, coronary blood flow, blood volume, and blood pressure. Cardiorespiratory endurance, indicated by maximal oxygen uptake (VO_2max) and blood lipids improve as well.

1. Musculoskeletal improvements resulting from activity:

Muscular strength, endurance, and flexibility may all improve with physical activity, and particularly, with exercise. Bone strength is also enhanced.

1. How physical activity affects body fatness:

Abdominal fat is especially sensitive to exercise.

1. Other health benefits of physical activity:

Additional benefits of physical activity include improvements in glucose tolerance, mental health, and pregnancy outcomes. Active people may add an average of 2-7 years to their lives and experience healthier aging. Activity is also important for preventing obesity and its comorbidities in children.

1. Physical activity assessment
2. How physical activity is assessed:

Activity questionnaires, pedometers, and physical activity records have been found useful in assessing physical activity. Each of these methods has limitations that affect accuracy and usefulness of data collected. The concept of the Metabolic EquivalenT (MET) helps us understand the caloric value of physical activity

1. Physical fitness assessment
2. Why assess physical fitness:

Assessment of health-related fitness is useful in collecting baseline information, setting goals, and documenting changes.

1. Assessment of cardiorespiratory fitness:

Blood pressure and resting heart rate are important components of cardiorespiratory fitness. In addition, measurement of maximal oxygen uptake (VO_2max) may be obtained in a laboratory setting, or it may be estimated by field tests of cardiorespiratory fitness, such as the Rockport One-Mile Fitness Walking Test.

1. Assessment of body composition:

Body composition assessment was covered in Chapter 2 but is briefly reviewed here.

1. Assessment of muscular fitness:

Muscular strength tests are specific to the muscle group being measured. Upper-body strength is typically measured with the bench press. A grip dynamometer can provide an overall estimate of strength. Muscular endurance is measured by having an individual perform as many repetitions of a particular exercise as possible. Push-ups and curl-ups are two common tests.

1. Assessment of flexibility:

A goniometer can be used to assess joint flexibility. The most widely used test of flexibility is the sit-and-reach test, which measures flexibility of the hamstring muscles.

Suggested Activities and Applications

Application 6.1 Relationship Between SV and HR

This application reviews the calculation of cardiac output (Q), which is determined by multiplying stroke volume (SV) times heart rate (HR). The example provided in the chapter shows a Q of 4.9 liters/minute, resulting from a HR of 70 beats/minute and a SV of 70 ml/beat:

(70 beats/minute) X (70 ml/beat ) = 4,900 ml/minute = 4.9 l/minute

In other words, the individual circulates his/her blood volume (4.9 l/minute) by expelling 70 ml of blood from the left ventricle with each heartbeat.

Students are asked to calculate HR if Q remains the same but with a larger resting SV of 80 ml/beat.

(x beats/minute) X (80 ml/beat) = 4,900 ml/minute

x = 4,900 ÷ 80 = 61 beats/minute

It is advantageous for the heart to circulate a larger volume of blood with each beat (80 ml, rather than 70 ml), because the heart does not have to work as hard to assure circulation of oxygen and nutrients at rest AND during exercise.

Application 6.2 Physical Activity Assessment

This application gives students an opportunity to experience the challenges of collecting physical activity data and to gain personal insights about their own activity lifestyles.

• Students will use the Physical Activity Record Form in Appendix B (Table B-2) to record, in 15-minute segments, their daily activities for one 24-hour period.
• In order to perform calculations for the activity record, students will have to determine the caloric value of 0.9 -9 METs. One (1) Metabolic EquivalenT (MET) is approximately equal to an individual’s resting metabolic rate – 1 kcal/kg body weight/hour. The Physical Activity Record Form provides a table to do the MET calculation and to determine the caloric value in 15-minute segments, which is the interval used in recording physical activity.
• Each activity that students record on the form must be classified by the MET value. More exerting activities have higher MET classifications and less exerting activities have lower MET classifications. Sleeping is equal to 0.9 kcal/kg/hour. Table 3 in Appendix B provides the MET value of several dozen activities to help students assign a MET value to each activity.
• To calculate caloric output, students will assign a MET value to each 15-minute interval. For example, sleeping from midnight until 1:00 AM would result in four (4) 15-minute segments at the 0.9 MET level, so “4” would be written under the 0.9 column. Driving to the gym from 7:00 AM – 7:30 AM would result in two (2) segments at the 2 MET level; using a rowing machine with light effort from 7:30 AM – 8:00 AM would result in two (2) segments at the 3.5 MET level. Because there is no column labeled “3.5” students would have to make a notation on the record form.
• Once MET levels have been assigned to all segments of the 24-hour period, students will:
  • Total each MET column;
  • Put the 15-minute caloric value of each MET level in the appropriate boxes;
  • Multiply the 15-minute caloric value of each MET level by the number of times they were at that MET level;
  • Record the subtotal caloric output;
  • Add subtotals to get an estimate of total energy expenditure for the 24-hour period.

Class discussion or a reflection paper can focus on these questions:

• What kinds of difficulties students had using the physical activity record.
• How these difficulties might be overcome with clients.
• What surprised students about their estimated caloric expenditure.
• To what do they attribute their estimated caloric expenditure if it was higher than they expected.

Students who wore a pedometer or accelerometer could comment further on how those results compared with results from the physical activity record.

Activity 6.1 Learning to Use METs

Have students work in groups to create a combination of activities that would expend 1,500 kcal/week for a 174 lb adult.

• Given the definition of 1 MET (1 kcal/kg body weight/hour), students must first convert weight in lbs to weight in kg: 174 ÷ 2.2 = 79 kg.
• For this individual, a 1 MET activity would result in caloric expenditure of 79 kcal/hour. A 2 MET activity = 158 kcal/hour (79 kcal/30 minutes); 3 MET = 237 kcal/hour (118 kcal/30 minutes); 4 MET = 316 kcal/hour (158 kcal/30 minutes); etc.
• Assuming that the individual plans to spread out activity across the week, activities should be selected that result in an expenditure of about 214 kcal/day. Table 3 in Appendix B provide the MET value of several dozen activities and can be used to recommend a variety of activities at different MET levels and durations to achieve the total caloric expenditure.

Activity 6.2 Rockport One-Mile Fitness Walking Test

Either as a class or individually on their own, students can estimate their maximal oxygen uptake (VO_2max) using the Rockport One-Mile Fitness Walking Test. To do so, students walk a measured 1-mile course as quickly as possible without stopping. A quarter-mile track works very well for this purpose. Heart rate is obtained by either using a heart rate monitor or by counting their pulse during the final minute of the walk. The formula found in Figure 6-5 is used to calculate VO_2max. Tables 6-4 (men) and 6-5 (women) will give an estimate of fitness level. Or, students can use the online calculator at ExRx.net (www.exrx.net/Calculators/Rockport.htm) to obtain a fitness rating.

Chapter 6

Test Questions

True/False

1. Active people, whether or not they are overweight/obese have healthier blood lipid levels, lower blood pressure, and better blood glucose control. (True/False)

2. When we engage in physical activity, all of the body systems are affected in some way. (True/ False)

3. Fluid intake might need to increase up to three times the normal amount during exercise to maintain blood volume and allow temperature regulation. (True/ False)

4. HDL cholesterol levels tend to be lower in people who exercise regularly. (True/ False)

5. Both atria contract together as a unit, as do both ventricles. (True/ False)

6. Bone is a dynamic tissue that is replaced every year in infants and every 3-6 years in adults. (True/ False)

7. Resting systolic blood pressure tends to be lower among people who regularly exercise. (True/ False)

8. Even a moderate program of regular walking can help reduce systolic blood pressure in obese people with hypertension, even when weight loss does not occur. (True/ False)

9. Weight loss must occur before obese individuals will see a reduction in systolic blood pressure. (True/ False)

10. A low VO_2max indicates a strong cardiovascular system, increased capacity to carry out daily activities without discomfort, and reduced risk of death from cardiovascular disease. (True/ False)

11. Internal visceral abdominal fat is very responsive to exercise. (True/ False)

12. Activity is generally more effective in reducing gluteofemoral fat than abdominal fat deposits. (True/ False)

13. Women and men have similar levels of relative strength. (True/ False)

Multiple Choice

14. _______________________ is the liquid component of the blood.

A. Platelets

B. Plasma

C. Leukocytes

D. All of the above

15. Which of the following is not a function of blood:

A. Regulation of body temperature

B. Acid-base balance

C. Circulation of nutrients and hormones

D. Transmitting information from muscles to the central nervous system

16. The “right heart” is responsible for the ________________________. Deoxygenated blood – blood that has already circulated through the body – returns to the right atrium via the body’s largest veins, the superior and inferior vena cavae.

A. systemic circulation

B. pulmonary circulation

C. Both A & B

17. The “left heart” is in charge of _________________________. Oxygenated blood travels from the lungs to the left atrium, asses into the left ventricle, and is ejected from the heart through the body’s largest artery, the aorta.

A. systemic circulation

B. pulmonary circulation

C. Both A & B

18. The __________________ is a valve located between the right atrium and the right ventricle.

A. mitral valve

B. tricuspid valve

C. aorta

D. vena cavae

19. The _______________ is a heart valve that is located between the left atrium and the left ventricle.

A. mitral valve

B. tricuspid valve

C. aorta

D. vena cavae

20. _________________________ is the amount of blood circulated by the heart in 1 minute, calculated by multiplying stroke volume by heart rate.

A. Stroke volume

B. Pulmonary circulation

C. Systemic circulation

D. Cardiac output

21. ________________________ provides a visual representation of the electrical activity of the heart.

A. VO_2max

B. Electrocardiogram (ECG)

C. Goniometer

D. All of the above

22. A systolic blood pressure under __________ mm Hg is desirable.

A. 170

B. 160

C. 150

D. 140

23. A diastolic blood pressure of _______ mm Hg or less is considered healthy.

A. 90

B. 100

C. 110

D. 120

24. ____________________________ is the phase of lowest blood pressure in the arteries, which is recorded between ventricular contractions.

A. Systolic blood pressure

B. Diastolic blood pressure

C. Cardiac output

D. Stroke volume

25. This is the dense bone tissue that makes up about 80% of the skeleton.

A. Trabecular bone

B. Cortical bone

C. Cartilage

26. ________________________ is the porous bone that makes up the inner part of flat, short, and irregular bones and the shafts of long bones. This type of bone tissue, sometimes called spongy bone, is especially susceptible to loss of density with age, poor nutritional status, and hormonal imbalance.

A. Trabecular bone

B. Cortical bone

C. Cartilage

27. __________________ hold bones together and protect joints.

A. Cartilage

B. Tendons

C. Ligaments

D. Muscles

28. _________________ are strong inelastic fibrous tissue that attaches muscle to bone.

A. Cartilage

B. Tendons

C. Ligaments

D. B & C

29. A ____________________ contraction occurs when the muscle shortens.

A. concentric

B. eccentric

C. isokinetic

30. A ____________________ contraction occurs when the muscle lengthens.

A. concentric

B. eccentric

C. isokinetic

31. ________________________ is a dynamic contraction that occurs when the speed of muscle movement is held constant through the full range of joint motion.

A. concentric

B. eccentric

C. isokinetic

32. _______________________ is a device used to measure blood pressure, which consists of an inflatable arm band, a bulb and valve to regulate pressure in the cuff, and a mercury or aneroid manometer.

A. Pedometer

B. Goniometer

C. Sphygmomanometer

D. Electrocardiogram (ECG)

33. Which of the following muscle fibers tires the most slowly?

A. ST

B. SG

C. FOG

D. FG

34. Which of the following is NOT a benefit of regular exercise training?

A. increased HDL levels

B. reduced resting systolic blood pressure

C. increased bone mineral density

D. reduced VO_2max

Short Answer/Fill in the Blank

35. ____________________ is a type of physical activity defined as “planned, structured, repetitive and purposive” in the sense that the improvement or maintenance of one or more components of physical fitness is the objective.”

36. Differentiate between the terms physical activity and exercise.

37. List three components of the cardiorespiratory system:

1)____________________________________________

2)____________________________________________

3)____________________________________________

38. What are the upper and lower chambers of the heart called?

1)_________________________________

2)_________________________________

39. _______________________ are thick walled, elastic blood vessels that carry oxygenated blood to the tissues.

40. _______________________ have thinner walls than arteries, and their walls contain smooth muscle that controls the vessel’s diameter.

41. Describe the relationship between stroke volume and cardiac output.

42. _______________________ are small, thin-walled vessels that carry deoxygenated blood and empty into veins.

43. _______________________ have thinner walls than arteries and are relatively inelastic, but they are able to expand to accommodate a significant volume of blood.

44. Describe slow-twitch (ST) and fast-twitch (FT) muscle fibers. How are they different?

45. Describe the difference between static and dynamic muscle contractions.

46. Describe two of the health benefits that can be achieved through regular exercise/physical activity.

47. ________________________ is the ability of the heart, the lungs, and the blood to circulate sufficient oxygen and nutrients to sustain prolonged large muscle activity.

48. Describe two of the musculoskeletal improvements that result from physical activity.

49. Describe two of the other health benefits from physical activity.

50. Describe physical activity records and how they are used to assess energy expenditure. What are the limitations to using this approach to physical activity assessment?

51. ____________________ is the ability to carry out everyday tasks without undue fatigue and with energy left over to enjoy leisure activities and meet unforeseen emergencies.

52. Define and differentiate between health related physical fitness, skill related physical fitness, and physiologic fitness.

53. Describe a common method for assessing muscular endurance.

54. Describe the most widely used field test of flexibility.

55. Describe a common method for assessing cardiorespiratory fitness.

56. What is the relationship between exercise, heart rate, and VO_2max?