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Kin 5100 > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

Health risks of being underweight

A
  • Malnutrition
  • Fluid-electrolyte imbalances
  • Osteopenia, osteoporosis,
    and fractures
  • Muscle wasting
  • Cardiac arrhythmias and
    sudden death
  • Renal and reproductive
    disorders
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2
Q

Health risks of obesity

A
  • Ischemic heart disease and
    stroke
  • Dyslipidemia
  • Hypertension
  • Glucose intolerance and
    diabetes
  • Osteoarthritis
  • Obstructive pulmonary
    disease
  • Gallbladder disease
  • Some cancers
  • Menstrual irregularities
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3
Q

Android

A

Upper body obesity

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4
Q

Gynoid

A

Lower body obesity

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5
Q

What type of fat is associated with increased risk of CHD, diabetes,
and dyslipidemia?

A

Visceral fat

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6
Q

Fat distribution assessment

A

Waist-to-hip ratio

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7
Q

Waist-to-hip ratio risks

A
  • Males at risk if WHR >0.94
  • Females at risk if WHR >0.82
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8
Q

Obesity contributors

A
  • Hormonal control of RMR
  • Number of fat cells
    * Inherited, but can increase with
    overfeeding
  • Genes
    * Deficiencies in melanocortin-4
    receptor and leptin
    * Fat distribution (VAT or SAT)
  • Environment
    * Diet
    * Physical activity
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9
Q

Gain weight

A

Positive energy balance

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10
Q

Lose weight

A

Negative energy balance

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11
Q

Kilocalorie

A

Unit of heat energy

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12
Q

Energy yield of macronutrients

A
  • Carbohydrate: 4 kcal/g
  • Protein: 4 kcal/g
  • Fat: 9 kcal/g
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13
Q

1 lb of fat equals

A

3500 kcals

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14
Q

Energy balance

A

energy intake = energy expenditure

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15
Q

Total Energy Expenditure (TEE)

A

RMR + dietary thermogenesis + EAT + NEAT

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16
Q

Largest contributor to TEE

A

RMR

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17
Q

RMR

A

Resting metabolic rate

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18
Q

EAT

A

Exercise activity thermogenesis

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19
Q

NEAT

A

Non-exercise activity thermogenesis

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20
Q

Preliminary steps to a weight management program

A
  • Set body weight goal
    * Measure body composition
    * Use FFM and desired %BF to set
    realistic goal (target weight)
  • Assess kcal intake
    * Food record and dietary
    software
  • Assess kcal expenditure
    * Factorial or TEE method
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21
Q

Sedentary

A

“Mostly seated or standing daily living activities; no exercise or
other leisure activities.”

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22
Q

Low active

A

“Light exercise and leisure activities (i.e., walking 50 minutes per
day at 3 mph or golfing 40 minutes per day.”

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23
Q

Active

A

“Moderate exercise and leisure activities (i.e., cycling 75 minutes
per day or playing tennis 90 minutes.”

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24
Q

Very active

A

“Heavy manual labor job or heavy exercise and leisure activities
(i.e., jogging 75 minutes per day or playing basketball 60 minutes
per day.”

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25
Q

Ideal body fat percentages for men

A

Essential: 2-5%
Athlete: 6-13%
Fitness: 14-17%
Average: 18-24%
Obese: 25%+

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26
Q

Ideal body fat percentages for women

A

Essential: 10-13%
Athlete: 14-20%
Fitness: 21-24%
Average: 25-31%
Obese: 32%+

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27
Q

Designing weight loss programs

A
  • At least 500 to a max of 1,000 kcal/day deficit
  • Calorie restriction and exercise combo
  • Exercise: conserve FFM
  • Collaborate with a nutritionist: ensure adequate nutrient intake
  • Reassess body composition for fat loss
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28
Q

Exercise prescription for weight loss

A
  • Exercise alone (without diet) has only modest effect
  • Work with a nutrition professional for the diet
  • 150 min/wk is insufficient to prevent weight gain
  • > 250 min/wk is recommended
  • Dose-response relationship
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29
Q

Exercise prescription for weight loss: Frequency

A

Daily

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30
Q

Exercise prescription for weight loss: Intensity

A

Moderate; duration is more important

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31
Q

Exercise prescription for weight loss: Time

A

≥60 min

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32
Q

Exercise prescription for weight loss: Type

A

Aerobic for weight loss, but use resistance training
to prevent weight regain and preserve FFM

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33
Q

1 lb of muscle equals

A

2800 to 3500 kcals

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34
Q

Protein intake for weight gain

A

1.4-2.0 g∙kg–1

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35
Q

Weight gain program: Exercise

A

High-volume resistance training

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36
Q

Weight gain program

A
  • Use NIH Body Weight Planner
  • Diet
    * Work with nutrition professional
    * Protein intake: 1.4-2.0 g∙kg–1
  • Exercise: high-volume resistance training
  • Monitor body composition
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37
Q

Exercise Prescription for Weight Gain: Frequency

A
  • For novice: 3 days/wk
  • For advanced: 5-6 days/wk split routine
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38
Q

Exercise Prescription for Weight Gain: Intensity

A

70%-75% 1-RM or 10- to 12-RM

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39
Q

Exercise Prescription for Weight Gain: Time

A

60 min

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40
Q

Exercise Prescription for Weight Gain: Type

A

Resistance; multiple sets and exercises per muscle group

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41
Q

Body Composition Change Programs

A

Combination of aerobic and resistance training is more effective than either used alone

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42
Q

Caloric intake should be at least

A

1200 kcals

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43
Q

Weight loss should be gradual

A

No more than 2 lb (1 kg) per week

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44
Q

Elements of Cardiorespiratory Workout

A
  • Warm-up
  • Endurance conditioning
  • Cool-down
  • Stretching
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45
Q

Warm Up for Cardiorespiratory Workout

A
  • 5-10 minutes
  • Low-moderate intensities
  • Increased blood flow
  • Increased core temperature
  • Decreased likelihood of injury
  • Reduce chance of cardiac arrhythmias
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46
Q

Endurance Conditioning

A
  • Follow FITT-VP principle
  • 20 to 60 min per session
  • Depends on intensity
  • Minimum single bout duration =
    10 min continuous
  • Accumulate 30 min MIPA per day
    or 20 min VIPA per day
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47
Q

Cool-down

A
  • Immediately follows endurance conditioning
  • Low-intensity exertion
  • 5 to 10 minutes
  • HR and BP return to near pre-exercise levels
  • Maintains venous return to heart
    * Prevents blood pooling
    * Counters post-exercise
    dizziness and fainting
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48
Q

Stretching

A
  • 5 to 10 min
  • Target major muscle groups
  • May reduce soreness and cramping
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49
Q

Types of stretching

A
  • Static Stretching
  • Foam Rolling
  • Dynamic
  • PNF
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50
Q

Exercise Prescription for Improved Health: Type (Mode)

A

Endurance-type activities

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51
Q

Exercise Prescription for Improved Health: Intensity

A

At least moderate intensity

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52
Q

Exercise Prescription for Improved Health: Frequency and Duration

A
  • Target 150 to 300 min/wk
  • Duration depends on intensity and modality
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53
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Frequency

A

5 days/wk MIPA, 3 days/wk VIPA, or
combination of both

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54
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Intensity

A
  • MIPA (3-6 MET; 40% to < 60% VO2R),
    VIPA (>6 MET; 60% to < 89% VO2R),
    or combination thereof
  • %HRR may be used instead of %VO2R
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55
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Time (Duration)

A

≥150 min/wk MIPA, 20-60 min/wk
VIPA, or combination thereof

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56
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Type (Mode)

A
  • Aerobic, large muscle groups
  • Rhythmic action
  • Little skill required
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57
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Volume

A
  • ~ 1,000 kcal/wk
  • 500-1,000 MET∙min∙wk–1
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58
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness: Progression

A

Increase per client ability to adapt

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59
Q

Type B Exercise

A

Vigorous, minimal skill but average fitness level required

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60
Q

Type A Exercise

A

Minimal skill and fitness level required

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61
Q

Type C Exercise

A

Requires skill and average fitness level

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62
Q

Type D Exercise

A

Recreational activities, may improve fitness

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63
Q

Give me an example of Type A Exercise

A

Walking, Cycling (indoors), aqua-aerobics, slow dancing

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64
Q

Give me an example of Type B Exercise

A

Jogging/running, rowing, stair climbing, elliptical, spinning, fast dancing, simulated climbing (rock wall, trainer), Nordic skiing

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65
Q

Give me an example of Type C Exercise

A

Swimming, aerobic dance, in-line skating, rope skipping

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66
Q

Give me an example of Type D Exercise

A

Basketball, downhill skiing, handball, racket sports, hiking

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67
Q

Considerations When Selecting Modes

A
  • Can intensity be progressed easily?
  • Does mode exceed client exercise capacity?
  • Does mode present physiological problems for client?
  • Is mode convenient and accessible?
  • Is mode one that client enjoys?
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68
Q

Setting Exercise Intensity

A
  • ACSM recommends using %VO2 reserve (%VO2R)
  • VO2R = VO2max – VO2rest (can substitute METs instead)
  • VO2rest ≈ 3.5 ml/kg/min or 1 MET
  • VO2R ≈ HRR (HR reserve; HRmax – HRrest)
  • Assess client’s cardiorespiratory fitness (CRF) level before
    setting intensity
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69
Q

Setting Initial Exercise Intensity for Adults with Poor CRF levels

A

30% to 59% VO2R or HRR

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70
Q

Setting Initial Exercise Intensity For Apparently Healthy Adults

A

40% to <90% VO2R or HRR

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71
Q

Setting Initial Exercise Intensity to Improve CRF

A

55% to 80% VO2R or HRR

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72
Q

Limitations of MET Method

A
  • MET values of activities are only estimates
  • MET cost varies with skill
  • Environmental factors (heat, altitude) affect MET cost
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73
Q

HRR Method

A
  1. HRR = HRmax - HRrest
  2. % intensity x HRR
  3. Add HRrest
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74
Q

Limitations of HR Method

A
  • Predicting HRmax can lead to large errors in exercise intensity
  • HRmax varies with exercise mode
  • HR is affected by various factors (medications, environment)
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75
Q

Rating of perceived exertion (RPE)

A
  • Useful in combination with HR targets
  • Borg (6-20) vs OMNI (0-10)
  • Strong correlations between RPE and intensity variables
  • RPE is subjective: client’s perception only
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76
Q

Methods of Monitoring Exercise Intensity

A
  • HR
  • RPE
  • Talk test
  • Counting talk test
77
Q

Frequency of Exercise

A
  • Depends on client characteristics
  • Combination of MIPA and VIPA for 3 to 5 days per week recommended
  • < 3 sessions per week: suboptimal results
  • Multiple 10 min bouts per day beneficial for people with poor fitness
78
Q

Duration of Exercise

A
  • Inversely related to intensity
  • 20 to 60 min continuous or intermittent activity per day
    recommended
  • CRF improves with MIPA lasting 30-60 min
  • Can add 5-10 min to session duration every other week until goal met
  • Can compute duration based on caloric threshold target
79
Q

Volume equals

A

frequency x intensity x duration

80
Q

Volume of Exercise

A

ACSM recommends 500-1,000 MET∙min∙wk–1
* ~ 150 min/wk of MIPA
* ~ 5,400 to 7,900 steps per day

81
Q

ACSM recommendation for steps per day

A

~ 5,400 to 7,900 steps per day

82
Q

Progression of Exercise

A
  • Need to challenge the body to keep adapting
  • Three stages: Initial conditioning, improvement, maintenance
83
Q

Initial conditioning

A
  • 1-6 wks
  • Goal: 55%-60%HRR for 30 continuous min
84
Q

Improvement stage

A
  • 4-6 mo
  • Progress to 5 days/wk
  • Goal: Sustain MVPA 20 to 60 min per session
85
Q

Maintenance

A
  • Continuance after reaching goals of Improvement stage
  • Goal: maintain fitness level and weekly caloric expenditure
86
Q

Aerobic Training Methods and Modes: Continuous

A
  • Type A and B activities
  • Low to moderate intensities
  • Safe and comfortable
  • Good for fat loss
87
Q

Aerobic Training Methods and Modes: Discontinuous

A
  • Series of low- to high-intensity bouts
  • Interspersed with rest periods
88
Q

Aerobic Training Methods and Modes

A
  • Continuous
  • Discontinuous
  • Circuit resistance training
89
Q

Steps for Designing a Resistance Training Program

A
  1. Identify goal (e.g., toning, strength)
  2. Determine program type (e.g., dynamic, isokinetic, combo)
  3. Identify muscle weaknesses (assessment data)
  4. Select exercises
  5. Order exercises
  6. Use goals to determine sets, reps, and load
  7. Set guidelines for progressive overload
90
Q

Resistance Training Goals: Five Main Categories

A
  1. Stabilization
  2. Muscular Endurance
  3. Muscular Hypertrophy
  4. Strength
  5. Power
    * All occur in a
    progressive sequence
91
Q

Training Principles Applied to Resistance Programs

A

Specificity
Overload
Progression
Initial values
Interindividual variability
Diminishing Returns
Reversibility

92
Q

Specificity

A

Muscle group
Muscle action
Training intensity

93
Q

Overload

A

> 60% 1 RM

94
Q

Progression

A

Volume
Intensity

95
Q

Initial Values and Inter-individual Variability

A

Initial improvement of untrained individuals is rapid

96
Q

Diminishing Returns

A

Plateaus in strength and muscle mass for advanced lifters

97
Q

Reversibility

A

Mass and strength losses when program is terminated

98
Q

Types of Resistance Training

A

Static (isometric)
Dynamic (Concentric and eccentric)
Isokinetic

99
Q

Static (Isometric) Training Advantages

A

Minimal or no equipment
Can be performed anywhere
Can exercise while immobilized

100
Q

Static (Isometric) Training Disadvantages

A

Strength gains limited to joint angle trained

101
Q

Isokinetic Training Advantages

A
  • Increased strength, power, and endurance
  • Accommodating resistance
  • Controlled speed
  • Minimal soreness
102
Q

Disadvantages of Isokinetic Training

A
  • Costly isokinetic
    dynamometers
  • No hypertrophy
103
Q

Equipment Order

A
  • Machines
  • Barbells, free weights, and dumbbells
  • Cable Machines
  • Elastic Resistance
  • Balance/core boards, bosu balls
  • Medicine balls
  • Kettlebells
  • Suspension Bodyweight training
104
Q

Best equipment to use for a novice lifter

A

Selectorized Machines
Gas powered machines
Barbells, free weights, DBs
*Lowers risk of injury

105
Q

Order of exercise

A
  1. Large muscle groups
  2. Multi-joint exercises
  3. Explosive power lifts
  4. Exercises for weak muscles
    * Most intense to least intense
    * Include each major muscle group/ muscle balance
106
Q

How to order exercises for novices

A

Minimize fatigue by alternating muscle groups

107
Q

Variables applied to dynamic resistance training programs

A
  • Intensity (load)
  • Sets
  • Frequency
  • Volume
  • Order of exercises
  • Rest
108
Q

Frequency of Dynamic Resistance Training for General Population

A

2-3 days/wk; nonconsecutive

109
Q

Frequency of Dynamic Resistance Training for Advanced lifters

A

4-6 days/week
Split routine
Each muscle group 2x per week

110
Q

Minimum rest between resistance training workouts

A

48 hours

111
Q

Sets

A

Number of consecutive reps

112
Q

Single sets

A

Acceptable initially for first two months

113
Q

Optimal sets for muscular strength

A

Novice and intermediate: 4 sets per muscle group
Advanced: 8 sets per muscle group

114
Q

Intensity

A

Inversely related to repetitions

115
Q

Strategy for strength

A

High intensity and low reps

116
Q

Strategy for endurance

A

Low intensity and high reps

117
Q

Intensity based on experience

A

Novice: 60-70% of 1-RM
Intermediate: 70-80% of 1 RM
Advanced: 80-100% of 1 RM
Muscular endurance: 50% or less of 1 RM

118
Q

Volume

A

Sets x reps x load

119
Q

Training volume variations

A
  • Number of exercises
  • Number of reps
  • Number of sets
  • Load
120
Q

Rest

A

Recovery between sets and exercises

121
Q

Rest for muscular endurance

A

less than 1 min

122
Q

Rest for hypertrophy

A

2-3 min

123
Q

Rest for muscular strength and power

A

3-5 min

124
Q

ACSM recommendations for muscle strength and muscle mass

A

Intensity: 60-80% 1 RM
Reps: 8-12
Sets: 2-4
Frequency: 2-3 nonconsecutive days/week
Number of exercises: 8-10

125
Q

ACSM recommendations for muscle endurance

A

Intensity: ≤ 50% 1 RM
Repetitions: 15-25
Sets: ≤ 2
Frequency: 2-3 nonconsecutive days/week
Number of exercises: 8-10

126
Q

Goals of Periodization

A
  • Maximize gains
  • Minimize overtraining
  • Address goals
127
Q

Periodized training

A
  • Macrocycles
  • Mesocycles
  • Microcycles
128
Q

Macrocycles

A

Program timeframe
9-12 months

129
Q

Mesocycles

A

Specific training goals
3-4 months
* Off-season
* Pre-season
* In-season
* Post-season

130
Q

Microcycles

A

Progressive training segments for each mesocycle
* 1-4 weeks
* Weekly plan

131
Q

Linear Periodization

A

Increase intensity and decrease volume as cycle progresses

132
Q

Reverse linear periodization

A

Decrease intensity and increase volume as cycle progresses

133
Q

Undulating Periodization

A

Short microcycles with frequent changes in intensity and volume

134
Q

Variations for Advanced Dynamic Resistance Training Programs

A
  • Set variations
  • Vary order and number of exercises (compound sets and super sets)
  • Frequency
135
Q

Circuit Resistance Training

A
  • Combo: strength, muscular endurance, cardio
  • 10-15 stations repeated 2-3 times
  • ~30 sec per station
  • 15-20 sec rest between stations
136
Q

Eccentric training

A
  • Train with higher forces and velocities
  • Specialized eccentric training devices
  • Reduce training time
  • Increased risk for DOMS
137
Q

Core stability

A
  • Maintain ideal alignment
  • Resistance exercise performed on unstable surfaces
  • Develops muscular endurance more than strength or power
138
Q

Functional Training

A
  • Combo: muscle, joint stability, flexibility training
  • Improve performance of daily activities
139
Q

Functional training exercises

A
  • Spinal stabilization
  • Proprioception and balance
  • Resistance
  • Flexibility
140
Q

Resistance Training Program Recommendations for Children

A
  • Qualified instruction and supervision
  • Teach benefits and risks
  • 5-10 min warm-up
  • 8-12 multi-joint exercises
  • Size-appropriate equipment
  • Develop muscular fitness and motor skills
  • 2-3 days/week
    *Positive reinforcement
  • Emphasized correct technique
141
Q

Volume for novice children

A
  • 1-2 sets
  • 8-15 reps
  • 60% 1 RM
142
Q

Volume for advanced children

A
  • 3-4 sets
  • 8-15 reps
  • < 80% 1 RM
143
Q

ACSM resistance training program recommendations for older adults

A
  • 2 days/week
  • 8-10 exercises
  • 1-3 sets
  • 8-12 reps
144
Q

What is the predictor of ability to perform ADLs?

A

Power

145
Q

What declines faster with aging: power or strength?

A

Power

146
Q

Recommendations for muscular power for older adults

A

Include fast-velocity resistance training in program

147
Q

Variations to traditional resistance training

A
  • Core exercises on unstable surfaces
  • Whole-body vibration training
  • Kettlebell exercises
  • High-intensity or extreme conditioning
148
Q

Aid in increasing lean mass

A

Creatine and HMB

149
Q

Increased contractile protein and number and size of myofibrils

A

Muscle hypertrophy

150
Q

Muscle fiber size

A

Relative increases are similar for men and women

151
Q

Bone morphology with resistance training

A
  • Increased bone mineral density
  • Decreased bone loss
  • Improvements are site specific
  • Resistance training is more beneficial than weight-bearing
    aerobic activities
152
Q

Biochemical Changes With Resistance Training

A
  • Increased action of anabolic hormones
    - Testosterone
    - GH
    - IGF
  • Increased catecholamines
  • Minor increase in myosin ATPase
  • Decreased mitochondrial density
153
Q

Neural Adaptations With Resistance Training

A
  • Increased activation and recruitment of motor units
  • Increased neurotransmitters and postsynaptic receptors
  • Decreased cortical inhibition
  • Neural factors are significant in age-related strength loss
154
Q

Acute muscle soreness

A

ischemia and accumulation of metabolic waste

155
Q

DOMS

A

Delayed-onset muscle soreness
24-48 hr after exercise
Result of eccentric muscle action

156
Q

Theories of DOMS

A

Connective tissue damage
Skeletal muscle damage

157
Q

Factors Affecting Flexibility

A
  • Joint structure
  • Soft tissue tightness
  • Body composition
  • Age
  • Sex
  • Physical activity
  • Muscle temperature
158
Q

Prevention and treatment of muscle soreness

A
  • Nutritional (e.g., antioxidants, supplements)
  • Pharmacological (e.g., aspirin, ibuprofen)
  • Manual (massage)
  • Neuromuscular (TENS, ultrasound)
  • Whole-body vibration
  • Pre-exercise eccentric muscle action
  • Cold water immersion
159
Q

Specificity for flexibility programs

A

Joint specific

160
Q

Overload for flexibility

A

stretch muscles beyond resting length but not beyond pain-free ROM

161
Q

Inter-individual variabilty for stretching

A

Stretch tolerance

162
Q

Progression for flexibility

A

Stretch duration
Number of repititions

163
Q

Stretching methods

A
  • Ballistic
  • Static
  • Dynamic
  • Proprioceptive neuromuscular facilitation (PNF)
164
Q

Stretching techniques

A
  • Active
  • Passive
  • Active-assisted
165
Q

Passive stretching physiology

A
  • Targeted muscle does not contract
  • Viscoelastic relaxation
166
Q

Active physiology of stretching

A
  • Lengthened muscle contracts during stretch
  • Muscle length increased (stimulates sarcomere production)
167
Q

PNF Variations

A
  • Contract-relax (CR) “Hold – Relax”
  • Contract-relax agonist contract (CRAC) “Hold – Relax – Contract”
  • Stretch-return-contract (SRC) “Hold – Contract”
168
Q

Advantages vs Disadvantages of PNF stretching

A

Advantages:
* Potentially more effective (greater increase in ROM)
Limitations:
* Requires a partner with knowledge of technique
* Overstretching can cause injury

169
Q

General guidelines for stretching

A
  • Warm up before stretching
  • Stretch all major muscle groups
  • Accumulate 60 sec of stretch per muscle group
  • Multiple reps of 10-30 sec per stretch
  • Don’t stretch beyond pain threshold
  • Slow and rhythmic breathing
  • Stretch in different planes
170
Q

Flexibility Program Prescription Frequency

A

2 days/wk

171
Q

Flexibility Program Prescription Intensity

A

Within pain-free ROM

172
Q

Flexibility Program Prescription Type

A
  • Increase ROM postexercise: static or PNF
  • Warm-up: ballistic or dynamic
173
Q

Flexibility Program Prescription Time

A

10-30 sec per stretch
Reps: 2-4
Accumulate 45 sec to 2 min per exercise

174
Q

Flexibility Program Prescription Progression

A

Gradually increase duration or reps

175
Q

Predictors of low back pain

A
  • Trunk flexibility
  • Trunk muscular endurance
  • Balance
  • BMI
176
Q

Low back pain prevention program

A
  • Traditional
    • Stretching: increase ROM
      of hip flexors, hamstrings,
      and low back extensors
    • Muscular strength:
      abdominals and low back
  • Alternative
    • Lumbar stability
    • Muscular endurance
177
Q

Exercises for low back care

A
  • Pelvic tilt
  • Knee-to-chest
  • Trunk flex (cat stretch)
  • Lumbar extension
  • Curl-ups
  • Single-leg extension (prone)
178
Q

Developing lumbar stability

A
  • Bracing: static muscle action of abdominals and low back
  • Maintain neutral spine during activity
  • Avoid end ROM of trunk during exercise
  • Emphasize muscular endurance rather than strength
179
Q

Strategies for developing core stability

A
  • Lifting: ground-based free weights
  • Resistance exercises on unstable surfaces
  • Pilates
180
Q

Recommended Activities to Improve Balance

A
  • Resistance training
  • Stretching
  • Activities of strength and balance
  • Pilates
  • Yoga
  • Tai chi
  • Dance
181
Q

Recommendations for Balance Training Programs

A

2-3 days/week
≥2 days/wk
3-8 sets
20-40 sec
Program length: ≥12 weeks
* Young adult: 11 to 15 min
* Older adult: 31 to 45 min

182
Q

Walking 50 minutes per
day at 3 mph or golfing 40 minutes per day

A

Low active

183
Q

Cycling 75 minutes per day or playing tennis 90 minutes

A

Active

184
Q

Jogging 75 minutes per day or playing basketball 60 minutes
per day

A

Very active

185
Q

Physical activity and exercise recommendations for health benefits

A

Moderate: At least 30 min/day, 150-300 min/week, 5 days minimum
Vigorous: 20 min/day, 75-150 min/week, 3 days minimum

186
Q

Physical activity and exercise recommendations for weight loss

A

Moderate; 150-200 min/week

187
Q

Physical activity and exercise recommendations for weight maintenance/prevention of weight gain

A

Moderate to vigorous: 45-60 min, moderate: 150-250 min/week, 5-7 days

188
Q

Physical activity and exercise recommendations for prevention of weight regain

A

Moderate: >250 min/week
Vigorous: At least 35 min
7 days

189
Q

What does ACSM recommend using for setting exercise intensity?

A

%VO2 reserve (%VO2R)

Kin 5100 (1 decks)

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