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Flashcards in Exercise Perscription Deck (61)
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1

Less than ___% of the population exercise either in leisure time or in a structured manner.

25%

2

What are 2 goals of exercise prescription?

1. Long term program compliance
2. Attainment of the individual's goals

3

True or False: Men and women will not respond and adapt to training in the same manner.

FALSE

Typically, both men and women, respond to training in a similar manner

4

What is physical activity?

Bodily movement that is produced by the interaction of skeletal muscle and that substantially increases energy expenditure

5

What is exercise?

Planned, structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness

6

List 4 health related attributes of physical fitness.

1. body composition
2. Cardiorespiratory
3. Endurance
4. Muscular strength/ endurance
5. Flexibility

7

List 6 sport specific attributes of physical fitness.

1. Agility
2. Balance
3. Coordination
4. Power
5. Reaction time
6. Speed

8

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

9

______ bouts of exercise can be accumulated toward the 30 minute minimum

3, 10 minute bouts of exercise

10

Strength and endurance exercises should be performed for a minimum of ___ days a week.

2 days a week

11

True or False: Exercise recommendations are different from physical activity recommendations.

TRUE

12

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

13

How many METS serve as the lower end of intensity to improve fitness?

6 METS

14

What assessment should the patient complete prior to beginning an exercise program?

PAR-Q

15

Men ____ and over and females ____ and over should see a physician before embarking on vigorous exercise.

Men 45+

Women 55+

16

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

17

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

18

The sub-principle of Initial Values state individuals with ______ will achieve the greatest training improvement. Holds true for healthy and those with _____.

Lower fitness

CVD

19

What is the principle of specificity?

Specific exercise elicits specific adaptations creating specific training effects

20

True or False: The heart and lungs will be aerobically trained no matter what type of training is employed during exercise.

TRUE

21

What will increase when training to improve skill and strength?

Power

22

Transference of conditioning seen only in _______people and those with a ________.

Very deconditioned

Pathology

23

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

24

What principle forms the foundation of all training?

Principle of Progressive Overload

25

What is the principle of progressive overload? List 4 things that can be manipulated to change overload.

Aerobic overload will enhance physiologic improvement

1. Frequency
2. Intensity
3. Duration
4. Mode

26

List 2 goals of aerobic training.

1. Develop functional capacity of the central circulation

2. enhance aerobic capacity of the specific muscles

27

What are 4 factors that affect aerobic training?

1. Initial level of aerobic fitness
2. Training intensity
3. Training frequency
4. Training duration

28

List 4 factors that limit aerobic performance.

1. Ventilation-Aeration
2. Peripheral Blood flow
3. Active Muscle metabolism
4. Central blood flow

29

List the 6 parts of aerobic prescription.

1. Frequency
2. Intensity
3. Duration
4. Mode
5. Volume
6. Progression

30

One must exercise ____ days/week to increase VO2max.

3 days a week

31

True or False: Exercising more than 5 days a weeks will increase VO2max.

FALSE

More than 5 days a week shows minimal to no improvement in VO2max

32

Incidence of injury ______ with exercise 5 days a week.

INCREASES

33

Less than ____d/wk does not generally result in an increase in V02max

2

34

How many days per week of exercise are needed for weight loss?

5 days a week

35

What is the minimal training intensity needed to improve VO2max?

40-50% of heart rate reserve as per the Karvonen method

36

What is the Karvonen method for target heart rate?

[(MHR-RHR) x %HRR] + RHR

37

What is the formula to calculate max heart rate if a stress test was not done?

208 - 0.7age

38

If no stress test was done, and the patient has a pathology, the target heart rate is ____.

20-30 BAR

39

_____ is the most important component for increasing VO2max.

INTENSITY

40

How long should the workout be when intensity is 60% HRR?

20-30 min per workout

41

How long should the workout be when intensity is below 60% HRR?

60 min per workout

42

Longer the duration the _____ the intensity.

Lower

43

Shorter the duration ______ the intensity.

Higher

44

The client should perform _____ exercises for weight loss.

weight bearing

45

______ 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

46

What 4 things will be higher with upper body only aerobic exercise at submax levels as compared to legs only exercise?

1. HR
2. BP
3. VO2
4. VE

47

How many minutes of exercise a week should all Americans get?

150 minutes per week

48

How many minutes of exercise a week should diabetic patients get?

150 minutes per week

49

How many minutes of exercise a week are needed for weight loss?

300 minutes per week

50

How should an exercise program progress monthly versus daily/weekly?

Daily/weekly: increase workload within THR zone

Monthly: Increase THR by 5%

51

Pain is a sign of ______ .

OVERUSE

52

The exercise prescription should include a plan to decrease periods of physical ______ in addition to an increase in physical activity.

INACTIVITY

53

What is a warm up? How long does it typically last?

Low level exercise prior to target exercise (slow walking or jogging)

5-10 minutes

54

When should a patient stretch?

after the cool down

55

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

56

What is overload?

Planned, systematic and progressive increase in training to improve performance

57

What is overreaching?

Unplanned, excessive load with inadequate rest.

Leads to poor performance during training and competition

58

What is overtraining?

Untreated overreaching that produces long term decreased performance and impaired ability to train.

59

____% of athletes experience overtraining or staleness.

10-20%

60

What are 3 indications of overtraining syndrome?

1. deterioration in physical performance
2. Alterations in mood
3. High cortisol/cortisone ratio

61

List 5 ways to avoid overtraining.

1. Sleep
2. Nutrition
3. Stress
4. Recovery
5. Training Volume