Domain II Exercise Prescription and Implementation Flashcards by J Ingan

What are reasons for a cool-down period following an exercise session?

Gradual recovery of HR, Gradual Recovery of BP, and removal of metabolic end products

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What does the acronym FITT-VP stand for?

Frequency, Intensity, time, type, volume, and progression

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Muscular fitness refers to

Muscular endurance, muscular power, and muscular strength.

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For higher-intensity activities,________.

The risk of orthopedic and cardiovascular complications is increased.

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In the 2018 Physical Activity Guidelines for Americans, it is recommended that adults need at least _____ min of moderate intensity physical activity and should perform muscle strengthening exercise on ____ or more days per week.

150, 2

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If a client exercise too much without rest days or develops a minor injury and does not allow time for the injury to heal, what can occur?

and overuse injury

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Which of the following activities would provide the greatest improvement in aerobic fitness for someone who is beginning an exercise program?
Weight Training
Pilates
Stretching
Walking

Walking

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Which of the following is a change seen as a result of regular exercise?
Decreased HR at rest
Increase stroke volume at rest
No change for cardiac output at rest
All of the above

all of the above

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What are the three training principles that you need to consider when prescribing exercise?

Overload, specificity, and progression

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Generally, low-fit or sedentary person may benefit from _____

Shorter durations, lower intensity, and higher frequency of exercise

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Which of the following would be an example of a a verbal external coaching cue that could be used while teaching a pushup?
Extend your elbows
Squeeze your chest
Push the floor away from you
tighten your abdominal

Push the floor away from you

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Which of the following contributes to the increases in strength seen after a period of heavy resistance training?
decrease in muscle fiber diameter
Increases in agonist motor unit recruitment
increases in neural inhibitory reflexes
Decreases in tendon stiffness

Increases in agonist motor recruitment

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In regards to resistance training what would be most appropriate to improve the performance of a throwing athlete?

Submaximal resistance training with intermediate-high- high contraction velocities

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What term is characterized by prolonged performance decrements (>2 months), chronic injuries, and neuroendocrine disturbances associated with increases in training intensity, or volume without adequate recovery

overtraining syndrome

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What are the benefits of a dynamic warm-up period?

Increase in muscle temp, gradually elevates oxygen consumption, increased psychological readiness for performance

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Given the same absolute exercise intensity and duration, who would be the expected to have a higher excess post oxygen consumption (EPOC), the trained or untrained individual?
Trained, untrained, or the same for both

untrained individual

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What are the benefits of using elastic bands?

band are more easily transported compared to free weights. As the length of the band increases, more resistance is applied to the band, offering the potential for unique adaptations in variable ranges of motion.

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Which of the following laws best describe how bone adapts to the loads under which it is placed?
Wolff’s law, boyle’s law, Poisellille’s law, or Newton’s law

Wolff’s Law

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The functional unit of neuromuscular control involves the ____ ____ which includes one motor neuron and all the muscle fibers it innervates.

Motor Unit

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The sequential recruitment of motor units from low threshold to high threshold based on force production demand best describes which principle?

The size principle (Henneman)

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During the final stage of maximally graded exercise test, which value would be the highest?
Cardiac output
Minute ventilation
Tidal Volume
Absolute VO2

Minute ventilation

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During maximal exercise how high can minute ventilation ( VE)rise?

high as 150 L a min

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During maximal exercise how high can Tidal Volume (TV) rise?

up to 3L a breath

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During maximal exercise what is the range of cardiac output?

25 to 30L a minute

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During maximal exercise what is the the range of absolute VO2max values?

2.0 to 5 L a minute

What is the frequency of combined aerobic exercise recommended for most adults?

3-5 d/w

Which of the following percentages of HRR would classify as "moderate" aerobic exercise? 34% 52% 65% 91%

52%

Which of the following methods is NOT recommended for estimating exercise intensity for exercise prescription? HRR Oxygen uptake reserve (VO2R) Ventilatory Threshold (VT) Maximum heart rate percentage (%HRmax)

Maximum Heart Rate Percentage (%HRmax). It is not recommended to use HR-dependent methods when prescribing exercise methods when prescribing exercise because of the over-/underestimation that can occur.

What is the minimum recommended target volume for energy expenditure (EE) to promote overall health and well-being in Ex Rx?

500-1000 MET-min a week

The ACSM recommends a time of at least ______ min of moderate exercise or at least ______ min of vigorous exercise per week for aerobic exercise training.

150,75

If a 175lb man jogged for 30 min on a treadmill at an intensity of 26 mL kg min, what would his approximate caloric expenditure be for the entire 30 min session?

1. Determine net VO2 Net VO2= 26mL kg min 2. Convert relative rate of VO2 to absolute rate of VO2in L/min VO2 in L/min= (VO2 mL kg min) (body mass Kg) /1000 VO2 in L/min= (26mL kg min) (175lb / 2.2) /1000= 2.07 L min 3. Convert absolute rate of VO2 in L min to kcal min Net Caloric expenditure kcal min= (absolute VO2 L min) x (5kcal) x (duration in min) Net=(2.07Lmin)(5kcal)(30min)= 310.5kcal

A comprehensive exercise prescription should contain which components of fitness?

Cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, body composition, and neuromotor fitness

According to the most recent ACSM guidelines, in order to gain health benefits it is recommended that moderate aerobic physical activity should be performed how many days per week?

5 d per week

In regards to Heart Rate Reserve (HRR) and VO2 reserve (VO2 reserve), what is moderate exercise considered to be? 55-79% 40-59% 30-45% 60-89%

40-59% HRR or VO2R

In regards to Heart Rate Reserve (HRR) and VO2 reserve (VO2 reserve), what is vigorous exercise considered to be?

60--89% HRR and VO2R

The recommended exercise duration for moderate exercise is ______.

30-60 min

When using a pedometer, how many steps should most individuals achieve?

7,000 steps

Which of the following is the correct MET value if a person's relative VO2= 34 mlKgmin? 170 METS 6.8METS 9.7 METS 15 MET

1 ml kg min= 3.5 METS METS=34/3.5=9.7 METS

Which of the following variables is needed when using the Karvonen (HRR) formula to calculate target heart rat (THR)? HRmax Maximal SBP Rate pressure product (RPP) Maximal mean arterial pressure (MAP)

HR max

Your client is 24 years old The exercise rx call for her to maintain an exercise intensity ranging between 55% and 70% HRmax. What is her target HR range?

220-age x (target %)= target hr (220-24) x (.55)= 107.8 (196) x (.70)= 137 108-137

When periodizing training for a marathon runner (26.2 mi) who is doing a long run each Sunday, which is appropriate Each Sunday run should _____. Be the same distance about 20-22 mi Gradually increase in distance weekly with a slightly lower distance sunday every fourth week or so Gradually increase in distance every week about 10% Rapidly increase distance weekly then avoid all long runs the last 2 months

Gradually increase distance weekly with slightly lower distance sunday every fourth week or so

Which of the following is true regarding the respiratory exchange ratio (RER)? At intensities exceeding the anaerobic threshold, the RER increases above 1.0 An RER of 0.7 would indicate the individual is using exclusively carbohydrates for energy The RER can never exceed 1 An RER of 0.7 would indicate the individual is exercising at a vigorous intensity

At intensities exceeding the anaerobic threshold, the RER increases above 1.0

How many kilocalories did John expend if he performed 35 min of cycling at a relative VO2 of 35 mL kg min his body mass is 75kg

Abs VO2= (35ml kg min x 75kg)/ 1000=2.63L min Totalkcal= 2.63L min x 5kcal x 35 min = 460kcal

Which of the following would be the most appropriate description of the Borg Rating of Perceived Exertion (RPE)= 13?

Somewhat Hard

Your client's body mass= 180 lb. He is cycling at a relative VO2= 25mL/kg/min. How many minutes would he need to exercise at this intensity to expend 350kcal?

1. Convert 180lb to kg 180/2.2= 81.8 kg 2. Convert relative VO2 to absolute VO2 (81.8/25)/1000=2.045L 3. Using absolute VO2 and expenditure estimate , calculate how many kilo calories would be depended at this intensity in 1min. 2.045 L/min x 5 kcal/L=10.225 kcal/min 4 divide 350 kcal/10.225kcal/ min =34 min

What is the minimum recovery time recommended for a muscle group following a new or intense resistance training session?

48h

A comprehensive exercise prescription should address?

Cardiorespiratory fitness, muscular fitness, body composition, and neuromotor fitness

_____ involves holding the stretched position using the strength of agonist muscle as is common in many forms of yoga

Active static stretching

__________ is not recommended because of the significant chance of injury, severe muscle soreness, and serious complications such as exertional rhabdomyolysis that can ensue.

Resistance training composed exclusively of supramaximal(>100%) eccentric contractions

Ideal resistance training volume for adults with the goal of general improvement of muscular fitness should be _____. 2-4 sets with 8-12 reps 1-2 sets with 8-12 reps 2-4 sets with 12-15 reps 3-5 sets with 8-12 reps

2-4 sets with 8-12 reps

The ACSM recommends how many repetitions of each exercise to optimize improvement in muscular endurance.

15-25 reps

What is the recommended rep range for adults seeking the goal of general muscular fitness?

8-12 reps

Which of the following muscle actions occurs when muscle tension increases but the length of the muscle does not change?

Isometric

What are examples of how to progressively overload the muscular system via resistance training?

Increasing the amount of resistance lifted Performing more sets per muscle group Increasing days per week the muscle groups are trained

Which of the following will increase a person's postural stability? Lowering the center of gravity raising the center of gravity Narrowing the width of stance Standing on an unstable surface such as an airex pad or a bosu

Lowering the center of gravity

Which of the following stretching methods involves a series of contract-relax cycles of the target muscle?

Proprioceptive neuromuscular facilitation (PNF)

Which percentage rule is a prudent rule of progression in exercise programming?

5-10% rule

Among the FITT-VP principles, the letter P denotes

Progression

Which of the following would be considered a method of introducing progression into an exercise program? Increase Load Increase the number of reps Modify the movement pattern All of the above

all of the above

What is the equation to get BMI?

(Weight in Kg)/(height in m)^2

The BMI ranges from 18.5- 24.9 is considered

normal

The BMI ranges from 25-29.9 is considered

overweight

Any BMI above or equal to 30 is considered

Obese

What is the equation for Target Heart Rate using HRR method?

THR=((HRmax-HRrest) x %intensity)+HRrest

What is the equation for Heart Rate Reserve method aka the Karvonen Formul?

HRR=(Hrmax-Hrrest)

Using the HRR method what are the target heart ranges for HRrest=70 BPM, HRmax=180 BPM, and desired intensity of 50%-60%

1. Calculation of HRR HRR=(HRmax-HRrest) HRR=(180BPM-70BPM)= 110BPM 2. Determination of exercise intensity %HRR= 0.5 x 110BPM=55BPM %HRR=0.6 x 110=66BPM 3. Determine THR range THR = %HRR + HRrest THR= 55BPM+70BPM= 125BPM THR= 66BPM+70BPM=136BPM 125-136BPM

Bases on the 2 plus 2 rule, progression is warranted if the participant completes two additional repetition above the desired number. This increase in performance must be repeated __________.

in two consecutive sessions

Which of the following would be appropriate implementation of the 5%-10% progression ruse for a participant that is currently using the following CV prescription. F: 3 d/w I: 65%HRR T:30 min T: Running A) increase the time to 40min B)INcrease the intensity to 70% HRR C)Increase the frequency to 5 d/wk D)All of the above

B) increase the intensity to 70% HRR

Specific physiological adaptations to resistance training are determine by which of the following factors? Speed of Movement Range of motion Rest between exercises all of the above

All of the above

The kilocalorie yield of 1g of carb is approximately?

4kcal

As compared to dehydration, which of the following is NOT associated with eurhydration during exercise? Lower Core Temp Lower Hrt rate Lower RPE lower stroke volume

lower stroke volume

The fastest method of producing ATP during exercise is through _______.

The ATP-PC system

_______ energy production increases as exercise intensity exceeds the lactate threshold.

Anaerobic

The stored form of sugar within skeletal muscle and the liver is

glycogen

Aerobic production of ATP occurs in the ______ of the cell

mitochondria

Which of the following is the recommended weight management strategy? very low calorie diet sweat suits dietary supplements Combination of physical activity, behavior therapy, and proper nutrition

combination of physical activity, behavior therapy, and proper nutrition

During pregnancy, an additional ______ kcal is required to ensure sufficient nutrients are available for both mother and baby.

300 kcal

Based upon the 2015-2020 Dietary Guidelines for Americans, carbohydrate consumption for adults (including sedentary and recreational exerciser) should range between _______ of their daily macronutrient intake.

45% and 65%

The lost elasticity (or hardening) of the arteries is known as ________.

Arteriosclerosis

Metabolic Syndrome involves several metabolic risk factors. Which of the following health factors is NOT associated with metabolic syndrome? Central Adiposity Hypertension Hyperglycemia Asthma

Asthma

Regular PA is believed to improve ________ amount those with Type II diabetes? Glycemic Control Insulin Sensitivity Blood pressure all of the above

all of the above

Exercise frequency recommendations for individuals with diabetes mellitus include ___________ d/wk 2-3 3-4 4-5 3-7

3-7 d/wk

For previously sedentary individuals that are considered very conditioned, exercise bouts of ___________ min may yield favorable adaptations. 10 30 50 60

An _______ describes an even in which there is prolonged ischemia, resulting in myocardial tissue death.

myocardial infarction

In working with patients in a cardiac rehabilitation setting, which of the fol;owing is NOT a contraindication for the participation in exercise training? Unstable Angina Acute systemic illness Recent embolism Stable Heart Failure

stable heart failure

Exercise is not recommended during peak insulin action because _______ can result. Ketosis Hyperglycemia Hypoglycemia Hypertension

Hypoglycemia

Which of the following are benefits of an acute bout of exercise in those with T2DM? Improved insulin sensitivity Improved Glucose uptake Improved feelings of well-being All of the above

all of the above

Which of the following is NOT a complication directly associated with diabetes mellitus? Coronary artery disease Peripheral neuropathy Osteoporosis Autonomic Neuropathy

Osteoporosis

At what point should graded eccentric exercise be introduced for the improvement of tendinosis? When pain is at its peak when pain subsides Eccentric exercise is contraindicated and should never be used in cases of tendonosis

When pain subsides

Which of the following is not true regarding the psychological benefits of regular exercise in older adults? Improved Self-concept Life satisfaction Stimulation of appetite Improved Self-efficacy

Stimulation of appetite

Which statement is true regarding ACSM physical activity guidelines for children? Children should participate in several bouts of physical activity last more than 2 hrs Children should perform 60 min or more of physical activity They should focus on just one or tow modes of PA to develop skills in those areas Children need to have several periods of 2 h or more of inactivity during the day in order to have adequate rest

Children should perform 60 min/day of PA

An exercise program for older adult persons generally should emphasize increased______. Frequency Intensity Duration Intensity and Frequency

Frequency

Which of the following exercises should be avoided after the first trimester for pregnant woman? Upright exercises such as walking on an outdoor track Sitting exercises such as semi-recumbent cycling Prone position exercises Supine position exercises

Supine position exercises

Which of the following are true regarding exercise recommendations during pregnancy? Maximal exercise testing should not be performed on women who are pregnant unless medically necessary. Exercise intensity can be monitored by using the Borg RPE scale. Exercises performed in the supine position should be modified or avoided after week 16 of pregnancy. All of the above

all of the above

Which of the following measures at rest tend to be higher in children compared to adults? HR SBP Sweat RAtes SV

Which of the following statements is true regarding pregnant women who have been sedentary but have no contraindications? To rapidly improve health of mother and baby, exercise duration should begin with longer bout 30 min or more. Pregnant women should perform maximal exercise testing. Intensity recs are 70-85% of HRR. Previously inactive women should progress from 15 min a day

Previously inactive women should progress from 15 min/day

Based on the ACSM recommendations, older adults should perform at least ______ days of moderate aerobic activity each week.

5 d/wk

Which of the following is considered an exercise rx recommendation for children and adolescents? Children and adolescents should perform 1-2 da week of resistance exercise. Children and adolescents should perform at least 85% 1RM for strength rx. Children and adolescents should perform resistance exercises at least 3 d/wk. They should perform 3-5 d/wk of aerobic activity

Children and adolescents should perform resistance exercises at least 3 d/wk.

Which of the following is NOT a relative contraindication for exercising during pregnancy? Severe anemia Poorly controlled hypertension Low Back Pain Modest increase in HR

Modes inrease in HR

When participating in exercise at high altitude, HR will ______ at the same RPE as compared to when exercising at sea level.

be higher

Maximal oxygen consumption is reduced in high altitudes as a result of _____. Lower percent of oxygen in the air Reduce partial pressure of the Oxygen (PO2) Delayed onset of the lactate threshold Reduced maximal HR

Reduce partial pressure of the Oxygen (PO2)

Which of the following are established adaptations that occur as a result of chronic altitude exposure? Increase hemoglobin level increase in maximal HR Increase in PO2 decrease sweat rates

Increase in hemoglobin levels

________ refers to the physiological adaptive changes that improve heat tolerance. Heat stress Heat Acclimatization Heat compensation Heat loss

Heat Acclimatization