Term
| an exercise training program is ideally designed for what purpose? what should it plan to do? |
|
Definition
meet individual health and physical fitness goals
decrease sedentary activity and increase physical activity |
|
|
Term
| what does FITT-VP stand for? |
|
Definition
frequency
intensity
time
type
volume
progression |
|
|
Term
| T/F even if an individual cannot meet the recommend targets for exercise, performing some exercise is beneficial. |
|
Definition
|
|
Term
| when is performing some exercise, even if it is smaller than what is recommended, beneficial? |
|
Definition
| in inactive or deconditioned individuals |
|
|
Term
| the optimal exercise prescription should address what components of physical fitness? |
|
Definition
cardiorespiratory fitness
muscular strength and endurance
flexibility
body composition
neuromotor fitness |
|
|
Term
| it is important to increase physical activity, but what should you decrease as well? |
|
Definition
| physical inactivity, sedentary activities |
|
|
Term
| what are the common components of a single exercise session? |
|
Definition
warm-up
conditioning/ sports related exercise
cool-down
stretching |
|
|
Term
| how can serious risks of CVD be minimized following a health screening and evaluation process? |
|
Definition
beginning a new program of exercise at light-to-moderate intensity
employing a gradual progression of the quantity and quality of exercise |
|
|
Term
what are the purpose of loading exercises?
who should be performing these exercises? |
|
Definition
to maintain bone health
people at risk for low bone density or osteoporosis |
|
|
Term
| explain the warm up phase of an exercise training session. |
|
Definition
| at least 5-10 minutes of light-to-moderate intensity cardiorespiratory and muscular endurance activities |
|
|
Term
| explain the conditioning phase of an exercise training session. |
|
Definition
| at least 20-60 minutes of aerobic, resistance, neuromotor, or sports activities |
|
|
Term
| althought 20-60 minutes is recommended for a training session what is also accepted on a daily basis? |
|
Definition
| exercise bouts of 10 minutes if 20-60 minutes are accumulated each day |
|
|
Term
| what can participating in a warm-up improve and reduce? |
|
Definition
|
|
Term
what follows the conditioning phase of an exercise training session?
explain this phase. |
|
Definition
cool-down
at least 5-10 minutes of light-to-moderate intensity cardiorespiratory and muscular endurance exercises |
|
|
Term
| explain the stretching phase of an exercise training session. |
|
Definition
| at least 10 minutes of stretching exercise performed after the warm-up or cool-down |
|
|
Term
| what is the purpose of the cool-down? |
|
Definition
| to allow for gradual recovery of HR, BP and removal of metabolic end products from the muscles used during the conditioning phase |
|
|
Term
| what frequency of exercise is recommended for most adults to maintain health/fitness benefits? (3 modes) |
|
Definition
3-5 days/week of moderate and vigorous intensity
at least 5 days/week of moderate intensity
at least 3 days/week of vigorous intensity |
|
|
Term
| at what frequency is improvements in CRF attenuated? |
|
Definition
|
|
Term
| at what frequency could the incidence of musculoskeletal injury occur in adults? |
|
Definition
| vigorous intensity greater than 5 days/week |
|
|
Term
| what does the threshold of intensity benefit depend on? |
|
Definition
age
health status
physiological differences
genetics
habitual physical activity
social and psychological factors |
|
|
Term
| what does interval training involve? what can it be beneficial for? |
|
Definition
varying exercise intensity at fixed intervals during a single exercise bout
increasing total volume and/or average exercise intensity performed during an exercise session |
|
|
Term
| what intensity is recommended for most adults? deconditioned adults? |
|
Definition
moderate (40%-60% HRR/VO2R) to vigorous (60%-<90% HRR/VO2R)
light (30%-40% HRR/VO2R) to moderate (40%-60% HRR/VO2R) |
|
|
Term
| what are the preferable ways to estimate exercise intensity? |
|
Definition
|
|
Term
| what are the measured or estimated measures of absolute exercise intensity? |
|
Definition
caloric expenditure
absolute oxygen uptake
METs |
|
|
Term
| why can absolute measures of exercise intensity result in misclassification? |
|
Definition
they do not take into consideration:
body weight
sex
fitness level |
|
|
Term
| what are the relative measures of exercise intensity? |
|
Definition
|
|
Term
| what is a commonly used formula for predicting heart rate max? |
|
Definition
|
|
Term
| what is a direct method of exercise prescription? |
|
Definition
| plotting the relationship between HR and VO2 when they are measured in an exercise test |
|
|
Term
| T/F there are studies that compare all the measures of exercise intensity. |
|
Definition
|
|
Term
| what is the recommended duration of exercise duration per day for most adults? |
|
Definition
30-60 min/day of moderate intensity
20-60 min/day of vigorous intensity
or a combination |
|
|
Term
| what is the recommended duration of exercise per week for most adults? |
|
Definition
greater than 150 minutes/week of moderate intensity
greater than 75 minutes/week of vigorous intensity |
|
|
Term
| for weight management, what is the recommended duration of exercise? |
|
Definition
|
|
Term
| T/F the duration of exercise must be performed continuously. |
|
Definition
false
continuously or intermittently |
|
|
Term
| what is exercise volume a product of? |
|
Definition
| frequency, intensity, and time |
|
|
Term
| when does exercise volume play an important role? |
|
Definition
| when realizing health/fitness outcomes with respect to body composition and weight management |
|
|
Term
| what can exercise volume be use to estimate? |
|
Definition
| gross EE of a prescription |
|
|
Term
| define metabolic equivalents. |
|
Definition
| the ratio of the rate of energy expended during an activity to the rate of exercise expended at rest |
|
|
Term
|
Definition
| product of the number of METs associated with more or more physical activities and the number of minutes the activities were performed. |
|
|
Term
|
Definition
| the energy needed to increase the temperature of 1kg of water by 1 degree C |
|
|
Term
| what is the total EE associated with lower rates of CVD and premature morality? |
|
Definition
greater than 500-100MET-min/week
1000kcal/week
5,400-7,900 steps/day |
|
|
Term
| what is the target exercise volume for most adults? |
|
Definition
500-1000 MET-min/week
1000 kcal/week
150 min/week of moderate intensity |
|
|
Term
| what type of exercise is recommended for improving CRF? |
|
Definition
| rhythmic, aerobic exercise that involves large muscle groups |
|
|
Term
| what does the specificity principle state? |
|
Definition
| that the physiological adaptations to exercise are specific to the type of exercise performed |
|
|
Term
| adults with a regular exercise program and at least an average level of physical fitness can participate in what types of physical activities? |
|
Definition
|
|
Term
| adults with acquired skill and/or at least average physical fitness levels can participate in what types of activities? |
|
Definition
| endurance activities requiring skill to perform |
|
|
Term
| adults who are habitually physically active and of average physical fitness can participate in what physical activities? |
|
Definition
| vigorous intensity endurance exercises that require minimal skill |
|
|
Term
| what physical activity type is recommended fro all adults? |
|
Definition
| endurance activities requiring minimal skill or physical fitness to perform |
|
|
Term
| what does the recommended rate of progression of exercise depend on? |
|
Definition
health status
physical fitness
training responses
exercise program goals |
|
|
Term
| what does progression consist of? |
|
Definition
| increase any component of FITT principle |
|
|
Term
| what progression is reasonable for the average adult? |
|
Definition
| 5-10 min increase in duration every 1-2 weeks over the first 4-6 weeks |
|
|
Term
| after a month of regular exercise, how is it progressed? |
|
Definition
|
|
Term
| define exercise prescription. |
|
Definition
| the process of designing a regimen of physical activity in a systematic and individualized manner |
|
|
Term
| what are the five essential components of exercise Rx? |
|
Definition
frequency
duration
intensity
mode
progression |
|
|
Term
| what was the first position statement from the ACSM in 1978? what was added in 1990? |
|
Definition
3-5 days/week at 60-90% of maximal heart rate
15-60 min per session
a mode that used large muscle groups
musculoskeletal fitness 2-3 days per week |
|
|
Term
| when are the most significant health benefits seen? |
|
Definition
| when most sedentary individuals become moderately active |
|
|
Term
| what three points did the recommendations from 1978-1990 differ? |
|
Definition
1) the minimum starting exercise was lowered to 40% for patients or individuals with very low fitness
2)the frequency of exercise sessions was increased from 3-5 days to 5-7 days/week
3)the option was included for allowing people to accumulate the minimum 30 min/day my multiple sessions lasting 8-10min |
|
|
Term
| what were the recommendations of the 2005 Dietary Guidelines of Americans? |
|
Definition
1) to reduce the risk of chronic disease in adulthood: engage in 30min of mod-vig intensity
2)to help manage body weight and prevent gain: engage in 60 min mod-vig intensity
3)to sustain weight loss in adulthood: engage in 60-90min of daily mod-vig intensity
4)children/teens: engage in60 min all days of the week |
|
|
Term
| explain the 2 forms of warm-up. |
|
Definition
passive: use of a warming agent to increase body temperature
active: body movements to increase HR and body temp |
|
|
Term
| when are flexibility exercises most effective? |
|
Definition
| when the muscle is warmed through light-to-mod activity or passively through hot baths |
|
|
Term
| what are the benefits of a warm up? (hint: 9) |
|
Definition
increases breakdown of oxyhemoglobin
increases the release of oxygen from myoglobin
decreases the activation energy for vital cellular reactions
decrease muscle viscosity
increases speed of nervous impulses
increases blood flow to muscles
decreases number of injuries to muscle, tendons, ligaments
improves the cardiovascular response to sudden exercise
leads to earlier sweating |
|
|
Term
| T/F the warm up does not have to be specific to the exercise about to be performed. |
|
Definition
|
|
Term
| what is the best plan for stretching? |
|
Definition
| the save for after the aerobic session is completed |
|
|
Term
| for an exercise Rx to be most effective, what should there be specifics on? |
|
Definition
|
|
Term
| what is the general range of percentage of improvement of VO2max? |
|
Definition
|
|
Term
|
Definition
| the number of exercise sessions per week in a program |
|
|
Term
| what is the recommended frequency of exercise to improve cardiorespiratory endurance and keep body fat levels optimal? |
|
Definition
| at least three days a week with no more than two days between sessions |
|
|
Term
| T/F when a person is initiating exercise it is recommended that individuals exercise every day. |
|
Definition
|
|
Term
| what are the health benefits associated with regular physical activity for adults and older adults. |
|
Definition
lower risk of early death
lower risk of CHD
lower risk of stroke
lower risk of hypertension
lower right of adverse blood lipid profile
lower risk of type 2 diabetes
lower risk of metabolic syndrome
lower risk of colon cancer
lower risk of breast cancer
prevention of weight gain
reduced depression
better cognitive function |
|
|
Term
| define maximum heart rate. |
|
Definition
| the maximum attainable heart rate at the point of exhaustion from all-out exertion |
|
|
Term
| 40-85% of maximal heart rate reserve represents the intensity for what? |
|
Definition
| healthy adults to develop and maintain cardiorespiratory fitness and proper body composition |
|
|
Term
| when would adherence to exercise program decrease? |
|
Definition
| when the intensity increases above moderate |
|
|
Term
| for athletes, when are the greatest improvements in aerobic power seen? |
|
Definition
|
|
Term
| in terms of METs what is moderate intensity? |
|
Definition
|
|
Term
| what are some ways to measure exercise heart rate? |
|
Definition
plotting HR vs VO2
calculate the given percentage of the MHR
Karvonen Formula |
|
|
Term
this formula is what?
training HR = [(MHR-RHR) x 40-85%] + RHR |
|
Definition
|
|
Term
|
Definition
| subtracting 1 MET from the VO2max |
|
|
Term
| what are the four ways of assessing training heart rate? |
|
Definition
the metabolic method
measurement of the pulse for 10 seconds
use of RPE
talk-test |
|
|
Term
| what are some causes of error when taking heart rate during an exercise bout? |
|
Definition
mistakes in counting
difficulty in finding pulse
slippage of chest-strap transmitter
medications |
|
|
Term
| on the RPE scale, the somewhat hard level is associated with what? |
|
Definition
|
|
Term
| what are the advantages of RPE? |
|
Definition
simple, cheap, fast
good correlation to blood lactate and VO2
better than HR for people on medications
teaches people to listen to their bodies |
|
|
Term
| what are the disadvantages of RPE? |
|
Definition
may not be an accurate indication of exercise intensity in kids
people who are depressed, neurotic or anxious give higher RPE
less reliable at low versus high workloads
in heat people give higher RPEs
may vary depending on the type of exercise
differ from in lab to outdoors
during long bouts RPE tends to increases |
|
|
Term
| what is the MET-min recommendation to enhance physical fitness? |
|
Definition
|
|
Term
| T/F when performing the same activity people who are less fit tend to be at a higher risk than the more fit individual. |
|
Definition
|
|
Term
| T/F "weekend warrior" strategy of exercise is ok. |
|
Definition
|
|
Term
|
Definition
| an accumulation of training or non training stress, resulting in short term decrements in performance capacity with or without related physiological ad psychological signs and symptoms of overtraining |
|
|
Term
|
Definition
| an accumulation of training or non training stress resulting in long-term decrement in performance capacity with/out related physiological or psychological signs of symptoms of overtraining |
|
|
Term
|
Definition
| the participation in a variety of aerobic activities, rather than intense concentration on one sport |
|
|
Term
| T/F circuit weight-training programs produce affects of cardiorespiratory fitness. |
|
Definition
false
little or no improvement |
|
|
Term
| what the the systems of cardiorespiratory training for athletes? |
|
Definition
continuous training
interval training
fartlek training
circuit training |
|
|
