Flashcards in Exercise Perscription Deck (61)
Less than ___% of the population exercise either in leisure time or in a structured manner.
What are 2 goals of exercise prescription?
1. Long term program compliance
2. Attainment of the individual's goals
True or False: Men and women will not respond and adapt to training in the same manner.
Typically, both men and women, respond to training in a similar manner
What is physical activity?
Bodily movement that is produced by the interaction of skeletal muscle and that substantially increases energy expenditure
What is exercise?
Planned, structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness
List 4 health related attributes of physical fitness.
1. body composition
4. Muscular strength/ endurance
List 6 sport specific attributes of physical fitness.
5. Reaction time
How much physical activity, as per ACSM, is recommended for healthy adults aged 18-65 years?
1. Moderate intensity aerobic activity- 30 min, 5x a week
2. Vigorous activity- 20 min, 3x a week
______ bouts of exercise can be accumulated toward the 30 minute minimum
3, 10 minute bouts of exercise
Strength and endurance exercises should be performed for a minimum of ___ days a week.
2 days a week
True or False: Exercise recommendations are different from physical activity recommendations.
How many minutes of physical activity should an adult accumulate per day? METS? HRR?
30+min of mod to vigorous exercise a day
3-6 METS or 40-49% of HRR
How many METS serve as the lower end of intensity to improve fitness?
What assessment should the patient complete prior to beginning an exercise program?
Men ____ and over and females ____ and over should see a physician before embarking on vigorous exercise.
List 3 congenital/hereditary abnormalities that can lead to sudden cardiac death among young individuals.
1. Hypertrophic cardiomyopathy
2. Coronary artery abnormalities
3. Aortic stenosis
What is the principle of individuality?
Individuals will not respond to exercise in the same manner
must taking into account genetics, individual needs and differences when prescribing exercise
The sub-principle of Initial Values state individuals with ______ will achieve the greatest training improvement. Holds true for healthy and those with _____.
What is the principle of specificity?
Specific exercise elicits specific adaptations creating specific training effects
True or False: The heart and lungs will be aerobically trained no matter what type of training is employed during exercise.
What will increase when training to improve skill and strength?
Transference of conditioning seen only in _______people and those with a ________.
What is the principle of disuse/reversibility?
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
What principle forms the foundation of all training?
Principle of Progressive Overload
What is the principle of progressive overload? List 4 things that can be manipulated to change overload.
Aerobic overload will enhance physiologic improvement
List 2 goals of aerobic training.
1. Develop functional capacity of the central circulation
2. enhance aerobic capacity of the specific muscles
What are 4 factors that affect aerobic training?
1. Initial level of aerobic fitness
2. Training intensity
3. Training frequency
4. Training duration
List 4 factors that limit aerobic performance.
2. Peripheral Blood flow
3. Active Muscle metabolism
4. Central blood flow
List the 6 parts of aerobic prescription.
One must exercise ____ days/week to increase VO2max.
3 days a week
True or False: Exercising more than 5 days a weeks will increase VO2max.
More than 5 days a week shows minimal to no improvement in VO2max
Incidence of injury ______ with exercise 5 days a week.
Less than ____d/wk does not generally result in an increase in V02max
How many days per week of exercise are needed for weight loss?
5 days a week
What is the minimal training intensity needed to improve VO2max?
40-50% of heart rate reserve as per the Karvonen method
What is the Karvonen method for target heart rate?
[(MHR-RHR) x %HRR] + RHR
What is the formula to calculate max heart rate if a stress test was not done?
208 - 0.7age
If no stress test was done, and the patient has a pathology, the target heart rate is ____.
_____ is the most important component for increasing VO2max.
How long should the workout be when intensity is 60% HRR?
20-30 min per workout
How long should the workout be when intensity is below 60% HRR?
60 min per workout
Longer the duration the _____ the intensity.
Shorter the duration ______ the intensity.
The client should perform _____ exercises for weight loss.
______ bike is safer for those with hypertension. Why?
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
What 4 things will be higher with upper body only aerobic exercise at submax levels as compared to legs only exercise?
How many minutes of exercise a week should all Americans get?
150 minutes per week
How many minutes of exercise a week should diabetic patients get?
150 minutes per week
How many minutes of exercise a week are needed for weight loss?
300 minutes per week
How should an exercise program progress monthly versus daily/weekly?
Daily/weekly: increase workload within THR zone
Monthly: Increase THR by 5%
Pain is a sign of ______ .
The exercise prescription should include a plan to decrease periods of physical ______ in addition to an increase in physical activity.
What is a warm up? How long does it typically last?
Low level exercise prior to target exercise (slow walking or jogging)
When should a patient stretch?
after the cool down
What is post exercise peril? What can occur as a result of this?
1. Serious effects of not cooling down especially with a pathology
2. Pooling of blood in the LE, leading to syncope
What is overload?
Planned, systematic and progressive increase in training to improve performance
What is overreaching?
Unplanned, excessive load with inadequate rest.
Leads to poor performance during training and competition
What is overtraining?
Untreated overreaching that produces long term decreased performance and impaired ability to train.
____% of athletes experience overtraining or staleness.
What are 3 indications of overtraining syndrome?
1. deterioration in physical performance
2. Alterations in mood
3. High cortisol/cortisone ratio