ACE PTM Ch. 5 Flashcards
(113 cards)
List the 4 traditional training parameters.
1) Cardiorespiratory (aerobic) fitness
2) Muscular endurance
3) Muscular strength
4) Flexibility
List some contemporary training parameters.
- Health-behavior change
- Postural (kinetic chain) stability
- Kinetic chain mobility
- Movement efficiency
- Core conditioning
- Balance
- Cardiorespiratory fitness (aerobic & anaerobic)
- Metobolic markers (ventilatory thresholds)
- Muscular endurance
- Muscular strength
- Flexibility
- Agility, coordination & reactivity
- Speed & power
ADL means:
Activities of daily living
The U.S. Dept. of Health & Human Services 2008 Physical Activity Guidelines for Americans states that regular exercise can help prevent many common diseases, such as:
- Type 2 diabetes
- Coronary artery disease
- Hypertension
- Health risks associated with obesity
The U.S. Dept. of Health & Human Services 2008 Physical Activity Guidelines state that Americans should participate in how much exercise per week to receive health benefits?
150 minutes of moderate intensity or 75 minutes of vigorous intensity.
FITT-VP means:
Frequency, Intensity, Time, Type, Volume & Pattern/Progression
What type of regular exercise is recommended?
Purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature.
For the majority of people, if weekly exercise is divided between different days, what is the minimum amount of continuous exercise one should do on any given day?
10 minutes. Some very deconditioned individuals may benefit from <10 minutes per day.
What frequency of resistance training is generally recommended?
Each major muscle group should be trained 2-3 days per week.
RM means:
Repetition maximum
Novice to intermediate exercisers should perform resistance training at what intensity?
60 to 70% 1-RM (moderate to vigorous activity)
Experienced strength trainers should perform resistance training at what intensity?
80% 1-RM (vigorous to very vigorous activity)
Older individuals looking to improve strength should perform resistance training at what intensity?
40 to 50% 1-RM (very light to light intensity)
What intensity of resistance training may be beneficial for sedentary individuals beginning a program?
40 to 50% 1-RM (very light to light intensity)
What intensity of resistance training is beneficial for improving muscular endurance?
<50% 1-RM
In older adults, what intensity of resistance training is beneficial for improving power?
20 to 50% 1-RM
What is the weekly time (duration) recommendation for resistance training?
No specific duration of training has been identified for effectiveness.
What type of resistance exercises are generally recommended for all adults?
1) Exercises involving each major muscle group
2) Multi-joint exercises affecting more than one muscle group and targeting agonist & antagonist muscle groups
3) Single-joint exercises may be included, typically after multi-joint exercises.
How many resistance training repetitions are recommended to improve strength and power in most adults?
8 to 12 repetitions.
How many resistance training repetitions are effective in improving strength in middle-aged and older individuals starting exercise?
10 to 15 repetitions.
How many resistance training repetitions are recommended to improve muscular endurance?
15 to 20.
An individual who has been sedentary for many years should focus on function and health for how many weeks before progressing to fitness?
At least 6 weeks.
Name the 4 stages of exercise according to the continuum, which have a suggested sequence but may vary as components of a program depending on the needs of the individual.
1) Function
2) Health
3) Fitness
4) Performance
ACE IFT means:
American Council on Exercise Integrated Fitness Training