©SOPHIABENNETT@2024-2025 Sunday, August 25, 2024 2:42 PM
EXRX Final Study Guide with Complete Solutions
Chapter 1: Benefits and Risks Associated with Physical Activity
Definition of Physical Activity - Answer✔️✔️-Physical activity - Any bodily
movement produced by the contraction of skeletal muscles that results in a
substantial increase in caloric requirements over resting energy
expenditure
Definition of Physical Exercise - Answer✔️✔️-Exercise - A type of physical
activity consisting of planned, structured, and repetitive bodily movement
done to improve and/or maintain one or more components of physical
fitness
Components of Health-Related Fitness Components - Answer✔️✔️-Health-
Related Physical Fitness Components
Cardiorespiratory endurance: The ability of the circulatory and respiratory
system to supply oxygen during sustained physical activity.
Body composition: The relative amounts of muscle, fat, bone, and other
vital parts of the body.
Muscular strength: The ability of muscle to exert force.
Muscular endurance: The ability of muscle to continue to perform without
fatigue.
Flexibility: The range of motion available at a joint.
1
, ©SOPHIABENNETT@2024-2025 Sunday, August 25, 2024 2:42 PM
Components of Skill-Related Fitness Components - Answer✔️✔️-Skill-
Related Physical Fitness Components
Agility: The ability to change the position of the body in space with speed
and accuracy.
Coordination: The ability to use the senses, such as sight and hearing,
together with body parts in performing tasks smoothly and accurately.
Balance: The maintenance of equilibrium while stationary or moving.
Power: The ability or rate at which one can perform work.
Reaction time: The time elapsed between stimulation and the beginning of
the reaction to it.
Speed: The ability to perform a movement within a short period of time.
Definition of METs Ranges for low, moderate, and high intensity -
Answer✔️✔️-1 MET = energy cost of rest (1MET = 3,500ml/kg/min)
Light: <3 METs
Moderate: 3-6 METs;
Walking 3mph/Water Aerobics/Biking <10mph, Ballroom
Dance/Gardening
Vigorous: >6 METs
Jogging or running, Lap swimming, Bicycling (>10 mph), Aerobic dancing,
Heavy gardening (digging), Backpacking
2
, ©SOPHIABENNETT@2024-2025 Sunday, August 25, 2024 2:42 PM
Physical Activity relationship with different disease states (HINT: Inverse
Relationship) - Answer✔️✔️-150 min/week of PA = ↓ CHD risk by 14%
300 min/week of PA = ↓ CHD risk by 20%
Benefits of Physical Activity - Improvement in Cardiovascular and
Respiratory Function - Answer✔️✔️-Increased maximal oxygen uptake
resulting from both central and peripheral adaptations
Decreased minute ventilation at a given absolute submaximal intensity
Decreased myocardial oxygen cost for a given absolute submaximal
intensity
Decreased heart rate and blood pressure at a given submaximal intensity
Increased capillary density in skeletal muscle
Increased exercise threshold for the accumulation of lactate in the blood
Increased exercise threshold for the onset of disease signs or symptoms
(e.g., angina pectoris, ischemic ST-segment depression, claudication)
3
, ©SOPHIABENNETT@2024-2025 Sunday, August 25, 2024 2:42 PM
Benefits of Physical Activity - Reduction in Cardiovascular Disease Risk
Factors - Answer✔️✔️-Reduced resting systolic/diastolic pressure
Increased serum high-density lipoprotein cholesterol and decreased serum
triglycerides
Reduced total body fat, reduced intra-abdominal fat
Reduced insulin needs, improved glucose tolerance
Reduced blood platelet adhesiveness and aggregation
Reduced inflammation
Benefits of Physical Activity - Decreased Morbidity and Mortality -
Answer✔️✔️-Primary prevention (i.e., interventions to prevent the initial
occurrence)
Higher activity and/or fitness levels are associated with lower death rates
from coronary artery disease
Higher activity and/or fitness levels are associated with lower incidence
rates for CVD, CAD, stroke, Type 2 diabetes mellitus, metabolic syndrome,
osteoporotic fractures, cancer of the colon and breast, and gallbladder
disease
Secondary prevention (i.e., interventions after a cardiac event to prevent
another)
Based on meta-analyses (i.e., pooled data across studies), cardiovascular
and all-cause mortality are reduced in patients with post-myocardial
4
