Physical Activity and Health Exam 2
ACTUAL QUESTIONS AND CORRECT
ANSWERS
* Define a dose response and describe how the FITT Guidelines describe the appropriate dose of
PA
* Describe the "Physical Activity Target Zone" - Correct answers✔✔Dose response refers to the
amount of physical activity or exercise necessary to achieve a specific outcome.
FITT guidelines outline the appropriate does of PA
PA target zone: You want to be somewhere in the middle and meet the optimal level of activity
(past the threshold of training)
How much physical activity is enough for me? - Correct answers✔✔depends on age, risk factors,
health status, and PA fitness or goals
* Explain the Physical Activity, Exercise & Health Outcomes graph on page 25 in your textbook.
- Correct answers✔✔Hypokinetic and chronic diseases goes down with increasing amounts of
PA. Musculoskeletal injury increases with increasing amounts of PA overtime.
* Explain each of the three dose curves described in lecture - Correct answers✔✔Curve A:
Disease is reduced at higher levels of PA (We used to believe this)
Curve B: Linear reduction little by little with increasing PA (Unhealthy weight gain)
Curve C: Disease is reduced at lower PA levels (current belief system)
,* Describe how the physical activity guidelines have changed from the 1960s to today - Correct
answers✔✔1960s - Focused on exercise and performance (American Heart Association =
exercise to reduce heart disease
1975 "Fitness BOOM" - American College of Sports Medicine (Exercise and prescription
guidelines generated, higher intensity = better for you, Exercise 3X a week, 60-90% of HRmax
for 15-60 minutes)
1980s - evidence of benefits of moderate intensity PA
1996 - Surgeon General Physical Activity and Health (Recommendation included moderate
amounts of PA on most if not all days of the week (30 mins 5X a week)
2008 - PA guidelines
* Describe the Surgeon General's Report on Physical Activity & Health
* Explain the types of physical activity promoted by the Surgeon General and how these physical
activity options are equivalent - Correct answers✔✔Landmark publication: Less vigorous, more
time<-----> More vigorous, less time
Lower spectrum: Washing a car for 45-60 mins
Higher spectrum: stair walking for 15 mins
* List the Physical Activity Guidelines including the aerobic and muscle strengthening
components.
2008 PA Guidelines for Adults - Correct answers✔✔Adults are considered ages 18-64
, Aerobic: 150 minutes of moderate OR 75 minutes of vigorous PA or equivalent combinations per
week
- 10 minutes bouts of exercise
- Additional benefits for up to 300 minutes per week
- Avoid being inactive
To convert to moderate minutes:
vigorous PA * 2 = moderate minutes
Muscle Strengthening: 2 days per week
- involve all major muscle groups
- minimum of 1 set of 8-12 reps
-additional benefits seen with additional sets and full training days
THE PA GUIDELINES ARE DESCRIBED IN ABSOLUTE TERMS
* Explain the difference between absolute and relative exercise intensity measures. - Correct
answers✔✔Absolute Terms (SAME FOR EVERYONE and prescribe for POPULATIONS)
Measured by:
- absolute energy cost units (METs)
MODERATE PA = 3-5.9 METs
VIGOROUS PA = 6+ METs
Relative Terms: (BASED ON THE INDIVIDUAL)
ACTUAL QUESTIONS AND CORRECT
ANSWERS
* Define a dose response and describe how the FITT Guidelines describe the appropriate dose of
PA
* Describe the "Physical Activity Target Zone" - Correct answers✔✔Dose response refers to the
amount of physical activity or exercise necessary to achieve a specific outcome.
FITT guidelines outline the appropriate does of PA
PA target zone: You want to be somewhere in the middle and meet the optimal level of activity
(past the threshold of training)
How much physical activity is enough for me? - Correct answers✔✔depends on age, risk factors,
health status, and PA fitness or goals
* Explain the Physical Activity, Exercise & Health Outcomes graph on page 25 in your textbook.
- Correct answers✔✔Hypokinetic and chronic diseases goes down with increasing amounts of
PA. Musculoskeletal injury increases with increasing amounts of PA overtime.
* Explain each of the three dose curves described in lecture - Correct answers✔✔Curve A:
Disease is reduced at higher levels of PA (We used to believe this)
Curve B: Linear reduction little by little with increasing PA (Unhealthy weight gain)
Curve C: Disease is reduced at lower PA levels (current belief system)
,* Describe how the physical activity guidelines have changed from the 1960s to today - Correct
answers✔✔1960s - Focused on exercise and performance (American Heart Association =
exercise to reduce heart disease
1975 "Fitness BOOM" - American College of Sports Medicine (Exercise and prescription
guidelines generated, higher intensity = better for you, Exercise 3X a week, 60-90% of HRmax
for 15-60 minutes)
1980s - evidence of benefits of moderate intensity PA
1996 - Surgeon General Physical Activity and Health (Recommendation included moderate
amounts of PA on most if not all days of the week (30 mins 5X a week)
2008 - PA guidelines
* Describe the Surgeon General's Report on Physical Activity & Health
* Explain the types of physical activity promoted by the Surgeon General and how these physical
activity options are equivalent - Correct answers✔✔Landmark publication: Less vigorous, more
time<-----> More vigorous, less time
Lower spectrum: Washing a car for 45-60 mins
Higher spectrum: stair walking for 15 mins
* List the Physical Activity Guidelines including the aerobic and muscle strengthening
components.
2008 PA Guidelines for Adults - Correct answers✔✔Adults are considered ages 18-64
, Aerobic: 150 minutes of moderate OR 75 minutes of vigorous PA or equivalent combinations per
week
- 10 minutes bouts of exercise
- Additional benefits for up to 300 minutes per week
- Avoid being inactive
To convert to moderate minutes:
vigorous PA * 2 = moderate minutes
Muscle Strengthening: 2 days per week
- involve all major muscle groups
- minimum of 1 set of 8-12 reps
-additional benefits seen with additional sets and full training days
THE PA GUIDELINES ARE DESCRIBED IN ABSOLUTE TERMS
* Explain the difference between absolute and relative exercise intensity measures. - Correct
answers✔✔Absolute Terms (SAME FOR EVERYONE and prescribe for POPULATIONS)
Measured by:
- absolute energy cost units (METs)
MODERATE PA = 3-5.9 METs
VIGOROUS PA = 6+ METs
Relative Terms: (BASED ON THE INDIVIDUAL)
