Chapter 16: Exercise Programming Considerations And Guidelines

Question 1

BMI over weight

BMI obese

Answer 1

Overweight 25-29

Obese 30 and greater

Question 2

Abdominal obesity linked to (3) diseases AKA _

Answer 2

CVD
Type 2 diabetes
Metabolic syndrome

Cardiometabolic disease

Question 3

Visceral Adipose tissue secretes

Answer 3

Pro inflammatory substances

Question 4

_ of the knee is associated with increase in BMI

Answer 4

Osteoarthritis

Question 5

Obesity increases_ pelvic tilt, that can lead to _

Answer 5

Anterior pelvic tilt

Degenerative disc disease

Question 6

Stiffness in spine = _ of the lumbar spine

Answer 6

Forward flexion

Question 7

Low back pain in obese caused by (2)

Answer 7

Rigid thoracic region

Chronic anterior pelvic tilt

Question 8

Primary weight related risk factor for low back pain

Answer 8

Abdominal obesity

Question 9

Pro inflammatory substances result in increased levels of circulating

Answer 9

LDL

Triglycerides

Question 10

Obese are _ to _ more likely to have plantar fasciitis

Answer 10

5 to 6 times

Question 11

Each excesspiu d of body weight adds _ of stress on the knee

Answer 11

4 pounds

Question 12

_ % reduction in body weight can reduce osteoarthritic knee pain

Answer 12

5%

Question 13

_ lb increase in weight over 10 years will increase likelihood of knee osteoarthritis by

Answer 13

11lb

50%

Question 14

Obese expend _ % more energy than normal weight clients during cycling with out resistance

Answer 14

33%

Question 15

Obese women with high _ levels have lower bone mass, thus playing a role in osteoporosis

This hormone is released from _ cells, regulates energy intake

Answer 15

Leptin levels

Fat cells

Question 16

Frequency:

Cardio
Strength
Flexibility

Answer 16

Cardio - moderate 5, vigorous 3 days/ week

Strength - 2-3 days/ week

Flexibility- less than2-3

Question 17

2 components of ACE IFT model

Answer 17

Functional movement and resistance training

Cardiorespiratory training

Question 18

Functional movement and resistance training - 4 phases

Answer 18

Stability and mobility
Movement training
Load training
Performance training

Question 19

Cardiorespiratory training - 4 phases

Answer 19

Aerobic base
Aerobic efficiency
Anaerobic endurance
Anaerobic power

Question 20

Caloric expenditure for longer weight loss

Minutes per day

Answer 20

2,000 or greater

60-90 min/ day

Question 21

Physical activity per week for obese clients

Per day

Answer 21

250-300 min per week

50-60 min per day

Question 22

Primary mode of initial activity to facilitate weight loss

Answer 22

Aerobic or endurance exercise

Question 23

Aerobic intervals - introduce in phase

Answer 23

2

Question 24

Training moves into performance area of the health fitness performance continuum

Answer 24

Phase 3

Question 25

Glenohumeral (shoulder)

Answer 25

Mobility

Question 26

Scapulothoracic (solid platform for pushing/ pulling)

Answer 26

Stability

Question 27

Thoracic spine - upper body movement

Answer 27

Mobility

Question 28

Lumbar spine

Answer 28

stability

Question 29

Hip

Answer 29

Mobility

Question 30

Knee

Answer 30

Stability

Question 31

Ankle

Answer 31

Mobility

Question 32

Foot

Answer 32

Stability

Question 33

Reestablish levels of mobility/ stability - start by targeting _ region of the body, specifically the _

Answer 33

Proximal region Lumbar spine

Question 34

Order in which to reestablish mobility and stability (5)

Answer 34

``` Lumbar spine Thoracic spine Scapulothoracic Distal extremities Static balance ```

Question 35

Client performs small, continuous back and forth movement on foam roller Should precede states stretching

Answer 35

Myofascial release

Question 36

Client moves a joint to where the targeted muscle reach a point tension at the end point of movement Hold _ seconds

Answer 36

Static stretching 15-60

Question 37

Take a joint through a movement until the targeted muscle reaches a point of tension, hold stretch for 10 seconds, then perform isometric contraction for 6 seconds, followed by a passive stretch

Answer 37

PNF

Question 38

Move joint through motion to end point, hold no more than 2 seconds, return to start and repeat Reps

Answer 38

Active isolated stretching 5-10

Question 39

Pr pares client for upcoming workout by mimicking movement patterns

Answer 39

Dynamic and ballistic stretching

Question 40

_ incorporates small bouncing movements as part of warm up Triggers _

Answer 40

Ballistic Stretch reflex

Question 41

_ brings about autogenic inhibition by stimulating the _

Answer 41

Myofascial release Golgi tendon organ

Question 42

reduction of calories for weight loss decrease in dietary fat to _% of total calories

Answer 42

500 to 1000 per day less than 30% of total caloric intake

Question 43

long term weight loss minutes / day calories per week

Answer 43

200-300 min per day greater than 2,000 per week burned

Question 44

metabolic tendency to regain weight (2)

Answer 44

low RMR increased appetite

Question 45

to sustain more than 10% weight loss after 2 years: burn _ calories/week exercise _ min/week

Answer 45

1800 calories 275 min/week