04 CSEP-PATH

Question 1

aerobic activity comes in many different forms, but is generally an activity that uses the _____ in a rhythmic fashion that increases ___ and ___ for a period of time and requires ____ to sustain the ativity

Answer 1

large muscle groups; HR and respiration rates; aerobic metabolism

Question 2

Qualified exercise professionals design aerobic training programs by manipulating the ____ variables

Answer 2

FITT

Question 3

FITT

Answer 3

frequency
intensity
time
type

Question 4

refers to # of training sessions to be undertaken each week

Answer 4

frequency

Question 5

refers to the level of effort involved in each session and is usually expressed as a % of an ind’s HRR or % of predicted HRmax

Answer 5

intensity

Question 6

refers to the duration of a training session, expressed in min

Answer 6

time

Question 7

refers to the mode of activity

Answer 7

type

Question 8

for health benefits, adults should be ___, minmize____, achieve___

Answer 8

physically active each day; sedentary behaviour; sufficient sleep

Question 9

the guidelines recommend performing a variety of __ and ___ of PA

Answer 9

types; intensities

Question 10

24 H movement guidelines

• at least __ mins per week
• muscle strengthening activities using major muscle groups at least ___ a week
• ____ hours of light PA (standing)
• PA that challenge ___ (for >65 yo)

Answer 10

150min
2x
several
balance

Question 11

ex intensity is calculated as (3)

Answer 11

• % of estimated max HR (220-age)
• tanaka equation
• karvonen formula

Question 12

Karvonen formula uses HHR method to calculate training zones based on both __ and ___HR

Answer 12

maximum and resting

Question 13

client’s (3) are primary considerations when prescribing frequency and duration

Answer 13

motivation, schedule starting level of fitness

Question 14

___ is a key goal

Answer 14

habituation

Question 15

encouraging the client to ___ that incorporates at least min bouts of activity everyday can also help build a habit

Answer 15

build a routine

Question 16

more intense activities would be undertaken less___ and for shorter ____

Answer 16

frequency; durations

Question 17

key is to finding the right mix of intensity and duration to challenge a client’s ____ w/o ___ or ___

Answer 17

cardiovascular system; overexertion or injury

Question 18

a properly designed session of aerobic activity should include (3)

Answer 18

warm-up, aerobic work-out; cool down

Question 19

how long are these activities

• warm-up
• work-out
• cool-down

Answer 19

5-10mins
10-60mins (or longer)
5-10mins

Question 20

This is intended to prepare the muscles and cardiorespiratory system for the desired intensity

Answer 20

warm-up

Question 21

This entail engaging in activities similar to what the client will be doing during the work-out, but at a lower level of intensity to gradually transition the heart and respiration rates to the required level of intensity

Answer 21

warm-up

Question 22

This is when the ind is working within the intensity zone monitored by rating of perceived exertion (RPE), HR, pace

Answer 22

work-out

Question 23

This involve slowly easing back on the intensity to allow the body’s heart and respiratory rates to gradually and safely return to normal levels

Answer 23

cool-down

Question 24

This should be done after the cool-down is completed

Answer 24

post-ex stretching

Question 25

ways to monitor intensity

Answer 25

talk test RPE HR monitor (%HRR, % HRmax)

Question 26

clients can maximize safety and comfort by building a level of ____ before increasing intensity or introducing more variable intensity activities

Answer 26

endurance

Question 27

rate of improvement for any client will depend on their (3)

Answer 27

age, starting level of fitness, adherence to the initial prescription

Question 28

factors that affect flexibility (4)

Answer 28

1. structure of the joint 2. surrounding muscles 3. pliability of the connective tissue 4. structure of the ligament and tendon

Question 29

types of flexibility training (4)

Answer 29

1. static 2. PNF proprioceptive neuromuscular facilitation 3. dynamic 4. slow movement

Question 30

slow movement stretching involves a ___ transition from one body position to another, a progressive increase in ____ and ____ as the movement is repeated several times

Answer 30

gradual; reach and ROM

Question 31

___ and ____ stretching are thought to elicit greater gains in joint ROM

Answer 31

PNF and static

Question 32

dynamic stretching involves the performance of a _____ movement through ____ of the active joint

Answer 32

controlled; ROM

Question 33

advantage of dynamic stretching: is the ___ b//w dynamic stretching and ex movement increase ____

Answer 33

similarity; core temp

Question 34

a form of PNF

Answer 34

contract-relax method

Question 35

contract-relax method: with an _______ of 5-6s, followed by a slow _____ of the same muscle group

Answer 35

isometric contraction; static stretch

Question 36

static stretching involves ____ a muscle/tendon group and holding the position for a period

Answer 36

slowly stretching

Question 37

static stretching can be active or passive (T/F)

Answer 37

T

Question 38

rep and time of static stretching

Answer 38

2-4x for a total of 60s

Question 39

research demonstrates that rollers can improve acute ROM with as little as __-__s of rolling

Answer 39

5-10s

Question 40

rolling at 10mins intervals after the warm-up can maintain the _____ that was achieved within the initial warm-up stretch routine

Answer 40

increased flexibility

Question 41

DOMS full name

Answer 41

delayed onset muscle soreness