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Applied Physiology (SE) > Exercise Perscription > Flashcards

Exercise Perscription Flashcards

1
Q

Less than ___% of the population exercise either in leisure time or in a structured manner.

A

25%

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2
Q

What are 2 goals of exercise prescription?

A
  1. Long term program compliance

2. Attainment of the individual’s goals

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3
Q

True or False: Men and women will not respond and adapt to training in the same manner.

A

FALSE

Typically, both men and women, respond to training in a similar manner

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4
Q

What is physical activity?

A

Bodily movement that is produced by the interaction of skeletal muscle and that substantially increases energy expenditure

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5
Q

What is exercise?

A

Planned, structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness

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6
Q

List 4 health related attributes of physical fitness.

A
  1. body composition
  2. Cardiorespiratory
  3. Endurance
  4. Muscular strength/ endurance
  5. Flexibility
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7
Q

List 6 sport specific attributes of physical fitness.

A
  1. Agility
  2. Balance
  3. Coordination
  4. Power
  5. Reaction time
  6. Speed
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8
Q

How much physical activity, as per ACSM, is recommended for healthy adults aged 18-65 years?

A
  1. Moderate intensity aerobic activity- 30 min, 5x a week

2. Vigorous activity- 20 min, 3x a week

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9
Q

______ bouts of exercise can be accumulated toward the 30 minute minimum

A

3, 10 minute bouts of exercise

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10
Q

Strength and endurance exercises should be performed for a minimum of ___ days a week.

A

2 days a week

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11
Q

True or False: Exercise recommendations are different from physical activity recommendations.

A

TRUE

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12
Q

How many minutes of physical activity should an adult accumulate per day? METS? HRR?

A

30+min of mod to vigorous exercise a day

3-6 METS or 40-49% of HRR

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13
Q

How many METS serve as the lower end of intensity to improve fitness?

A

6 METS

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14
Q

What assessment should the patient complete prior to beginning an exercise program?

A

PAR-Q

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15
Q

Men ____ and over and females ____ and over should see a physician before embarking on vigorous exercise.

A

Men 45+

Women 55+

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16
Q

List 3 congenital/hereditary abnormalities that can lead to sudden cardiac death among young individuals.

A
  1. Hypertrophic cardiomyopathy
  2. Coronary artery abnormalities
  3. Aortic stenosis
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17
Q

What is the principle of individuality?

A

Individuals will not respond to exercise in the same manner

must taking into account genetics, individual needs and differences when prescribing exercise

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18
Q

The sub-principle of Initial Values state individuals with ______ will achieve the greatest training improvement. Holds true for healthy and those with _____.

A

Lower fitness

CVD

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19
Q

What is the principle of specificity?

A

Specific exercise elicits specific adaptations creating specific training effects

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20
Q

True or False: The heart and lungs will be aerobically trained no matter what type of training is employed during exercise.

A

TRUE

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21
Q

What will increase when training to improve skill and strength?

A

Power

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22
Q

Transference of conditioning seen only in _______people and those with a ________.

A

Very deconditioned

Pathology

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23
Q

What is the principle of disuse/reversibility?

A

Use it or lose it

When you stop training, your state of fitness will drop to a level that only meets the demands of daily use

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24
Q

What principle forms the foundation of all training?

A

Principle of Progressive Overload

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25
Q

What is the principle of progressive overload? List 4 things that can be manipulated to change overload.

A

Aerobic overload will enhance physiologic improvement

  1. Frequency
  2. Intensity
  3. Duration
  4. Mode
26
Q

List 2 goals of aerobic training.

A
  1. Develop functional capacity of the central circulation

2. enhance aerobic capacity of the specific muscles

27
Q

What are 4 factors that affect aerobic training?

A
  1. Initial level of aerobic fitness
  2. Training intensity
  3. Training frequency
  4. Training duration
28
Q

List 4 factors that limit aerobic performance.

A
  1. Ventilation-Aeration
  2. Peripheral Blood flow
  3. Active Muscle metabolism
  4. Central blood flow
29
Q

List the 6 parts of aerobic prescription.

A
  1. Frequency
  2. Intensity
  3. Duration
  4. Mode
  5. Volume
  6. Progression
30
Q

One must exercise ____ days/week to increase VO2max.

A

3 days a week

31
Q

True or False: Exercising more than 5 days a weeks will increase VO2max.

A

FALSE

More than 5 days a week shows minimal to no improvement in VO2max

32
Q

Incidence of injury ______ with exercise 5 days a week.

A

INCREASES

33
Q

Less than ____d/wk does not generally result in an increase in V02max

A

2

34
Q

How many days per week of exercise are needed for weight loss?

A

5 days a week

35
Q

What is the minimal training intensity needed to improve VO2max?

A

40-50% of heart rate reserve as per the Karvonen method

36
Q

What is the Karvonen method for target heart rate?

A

[(MHR-RHR) x %HRR] + RHR

37
Q

What is the formula to calculate max heart rate if a stress test was not done?

A

208 - 0.7age

38
Q

If no stress test was done, and the patient has a pathology, the target heart rate is ____.

A

20-30 BAR

39
Q

_____ is the most important component for increasing VO2max.

A

INTENSITY

40
Q

How long should the workout be when intensity is 60% HRR?

A

20-30 min per workout

41
Q

How long should the workout be when intensity is below 60% HRR?

A

60 min per workout

42
Q

Longer the duration the _____ the intensity.

A

Lower

43
Q

Shorter the duration ______ the intensity.

A

Higher

44
Q

The client should perform _____ exercises for weight loss.

A

weight bearing

45
Q

______ bike is safer for those with hypertension. Why?

A

Dual Action Bike

BP response is less than on a stationary bike due to increase in muscle mass be activated and thus the decrease in peripheral constriction

46
Q

What 4 things will be higher with upper body only aerobic exercise at submax levels as compared to legs only exercise?

A
  1. HR
  2. BP
  3. VO2
  4. VE
47
Q

How many minutes of exercise a week should all Americans get?

A

150 minutes per week

48
Q

How many minutes of exercise a week should diabetic patients get?

A

150 minutes per week

49
Q

How many minutes of exercise a week are needed for weight loss?

A

300 minutes per week

50
Q

How should an exercise program progress monthly versus daily/weekly?

A

Daily/weekly: increase workload within THR zone

Monthly: Increase THR by 5%

51
Q

Pain is a sign of ______ .

A

OVERUSE

52
Q

The exercise prescription should include a plan to decrease periods of physical ______ in addition to an increase in physical activity.

A

INACTIVITY

53
Q

What is a warm up? How long does it typically last?

A

Low level exercise prior to target exercise (slow walking or jogging)

5-10 minutes

54
Q

When should a patient stretch?

A

after the cool down

55
Q

What is post exercise peril? What can occur as a result of this?

A
  1. Serious effects of not cooling down especially with a pathology
  2. Pooling of blood in the LE, leading to syncope
56
Q

What is overload?

A

Planned, systematic and progressive increase in training to improve performance

57
Q

What is overreaching?

A

Unplanned, excessive load with inadequate rest.

Leads to poor performance during training and competition

58
Q

What is overtraining?

A

Untreated overreaching that produces long term decreased performance and impaired ability to train.

59
Q

____% of athletes experience overtraining or staleness.

A

10-20%

60
Q

What are 3 indications of overtraining syndrome?

A
  1. deterioration in physical performance
  2. Alterations in mood
  3. High cortisol/cortisone ratio
61
Q

List 5 ways to avoid overtraining.

A
  1. Sleep
  2. Nutrition
  3. Stress
  4. Recovery
  5. Training Volume

Applied Physiology (SE) (5 decks)

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