Term
| What are the purposes of exercise programs? (3) |
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Definition
1) Enhancement of physical fitness for ADL's, recreation, and competitive athletic endeavors.
2) Primary and secondary disease prevention.
3) Enjoyment, hobby, stress management, and psychological well-being. |
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Term
| How often should adults engage in moderate intensity physical activity? |
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Definition
| At least 30 minutes a day on 5 or more days a week. |
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Term
| What is moderate-intensity activity? |
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Definition
| Any activity that burns 3.5-7 kcal/min (i.e. leisurely biking, mowing lawn, or walking briskly.) |
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Term
| How often should adults engage in vigorous activity? |
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Definition
| 3 or more days a week for 20 or more minutes per occasion. |
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Term
| What is vigorous activity? |
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Definition
| Any activity that burns more than 7 calories a minute. |
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Term
| How much moderate-intensity activity should adults engage in if they want to maintain or lose weight? |
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Definition
Maintain: 60 minutes most days.
Lose: 60-90 minutes most days. |
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Term
| How much should children engage in moderate-intensity activity on a weekly basis? |
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Definition
| 60 minutes most, if not all days of the week? |
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Term
| How much should children be limited to TV and video games on a daily basis? |
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Definition
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Term
| How often should adults participate in resistance training? How many exercises, sets, and reps should they do? |
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Definition
| 2-3 times per week. A minimum of 8-10 exercises, 1-3 sets, 3-20 repetitions. |
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Term
| What are ACSM's flexibility training guidelines? |
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Definition
| a minimum of 2-3 days per week. Ideally 5-7 days per week. Holding each stretch 15-30 seconds with 2-4 reps. |
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Term
| What is the ACSM recommended target range of kcal energy expenditure per day? |
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Definition
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Term
| Weekly expenditure of _,___ kcal/week has been shown to be successful for short- and long-term weight control as well as for primary and secondary prevention of chronic disease. |
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Definition
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Term
| How many steps per day has been shown to significantly reduce the risk of developing coronary heart disease? |
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Definition
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Term
| What are the five components of a comprehensive exercise program? |
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Definition
| Warm-up, aerobic exercise, resistance exercise, cool-down, flexibility training. |
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Term
| How often should children do muscle strengthening and bone-strengthening activities on a weekly basis? |
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Definition
| at least 3 days per week. |
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Term
| How often should adults do muscle strengthening exercises? |
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Definition
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Term
| What are the five essential components into a structured exercise program? |
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Definition
Mode (type or kind)
Frequency (how often)
Intensity (how hard)
Duration (how long)
Progression (how to change or advance the exercise prescription) |
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Term
| Consideration of the ______, _____, and _____ of each individual will result in a more individualized, safer, and effective exercise program. |
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Definition
| limitations, needs, goals. |
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Term
| What data obtained from a graded exercise test provide the basis for the exercise prescription? |
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Definition
| HR, BP, RPE, Ventilatory values, Blood and lactic acid values. |
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Term
| What ability is the function of the circulatory systems and cellular metabolic capacities? |
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Definition
| The ability to take in, deliver, and use oxygen. |
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Term
| How much can VO2max increase with training? |
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Definition
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Term
| True or false: An obese person can expect to increase his VO2max more than a person who has already obtained an ideal body weight. |
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Definition
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Term
| When is cardiovascular endurance exercise most effective? |
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Definition
| When large muscle groups are engaged in continuous, rhythmic (aerobic) activity. |
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Term
| When does potential for muscoloskeletal injury increase? |
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Definition
| When excessive weight-bearing activity is performed. |
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Term
| What exercises should be focused on the most? |
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Definition
| Exercises that sustain participation. |
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Term
| When stair climbing, what is necessary to avoid low back trauma? |
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Definition
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Term
| What may cause dependence on handrails for support? |
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Definition
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Term
| What are the three kinds of aerobics mentioned in the book? |
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Definition
| High-impact, low-impact, and step. |
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Term
| Which is a better indicator of intensity when doing group aerobics? HR or RPE? |
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Definition
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Term
| What are the differences between low and high impact aerobics. |
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Definition
High - both feet leave floor at times.
Low - only one foot leaves floor at times.
High - Appropriate for highly fit people.
Low - Appropriate for beginners.
High - increased potential for injury.
Low - low incidence of injury. |
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Term
| What is the range for energy expenditure for step aerobics? |
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Definition
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Term
| What are advantages of water exercise? |
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Definition
Decreases weight-bearing load and potential for injury.
Allows injured and aged to participate in exercise. Also, obese, pregnant, and arthritic people will have a much easier time participating. |
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Term
| What are some limiting factors to cycling? |
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Definition
| localized muscle fatigue or the upper leg, and the expense of good equipment. |
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Term
| low versus high intensity exercises are mentioned. I don't know how to ask a question based on the info given though. |
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Definition
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Term
| What factors should be considered when determining intensity for a particular individual? (6) |
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Definition
Current level of fitness.
Age and current cardiovascular risk factors.
Medical conditions and medications that may influence exercise performance.
Current or increased risk of orthpedic injury.
Individual preference
Program objectives and performance goals. |
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Term
| What are recommended exercise intensities in relation to max HR and VO2R? |
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Definition
| 55-90% or max HR 40-85% of VO2R |
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Term
| What intensity in relation to HR is reasonable for improvement of cardiovascular endurance fitness? |
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Definition
| 60-80% of HRR or 77-90% of max HR. |
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Term
| How do you calculate HRR? |
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Definition
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Term
| What intensity RPE does ACSM recommend on the original (Borg) scale? |
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Definition
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Term
| When is RPE particularly useful? |
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Definition
| When participant is unable to monitor his or her pulse accurately or when HR response to exercise is altered by medications. |
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Term
| The ACSM recommends that exercise at intensities eliciting the following signs or symptoms should be avoided: (5) |
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Definition
1) Exercise induced angina
2) Inappropriate BP changes
3) Musculoskeletal discomfort.
4) Leg pain.
5) Any sign or symptom that causes premature termination of the test. |
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Term
| True or false, excessive duration is associated with decreased compliance. |
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Definition
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Term
| When should increases in exercise duration be instituted? |
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Definition
| as adaptation occurs without signs of intolerance. |
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Term
| What % of HR should intermittent exercise not exceed? |
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Definition
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Term
| Read the section on frequency. (p. 162) It is short. |
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Definition
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Term
| Improvement depends on systematic progression of frequency, intensity, and duration. |
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Definition
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Term
| Between frequency, duration, and intensity, which should be increased first? |
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Definition
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Term
| When does adaptation occur? On what does it depend? |
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Definition
| Occurs when an individual can adequately respond to the demands of a particular exercise stressor. Depends on health or fitness status and the relative mix of frequency, intensity, duration, and mode of exercise. |
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