Overview

Question 1

Predictors of Multi-Morbidity

Answer 1

1 - Age
2 - Gender
3 - Ethnicity
4 - Where you live
5 - Socio-economic status

Question 2

Absolute Contraindications to Exercise

Answer 2

1. Uncontrolled tachycardia >100bpm
2. febrile illness
3. unstable angina
4. resting diastolic >100 mmHg
5. resting systolic >180mmHg
6. other uncontrolled conditions

Question 3

General NICE Guidelines

Answer 3

1. at least 150mins of moderate intensity per week OR 75 mins of vigorous intensity per week
2. build strength on at least 2 days a week
3. minimise sedentary time
4. Improve balance 2 days a week

Question 4

ASCM - Muscle Strength

Answer 4

8-12 reps
1 = effective but 2-3 is more effective
2-3 times per week
intensity = moderate to hard - 60-70% 1RM
Rest = 48hrs between sessions

Question 5

ASCM - Muscle Endurance

Answer 5

15-25 reps
sets don’t exceed 2
intensity = light to moderate <50% 1RM
rest = 48hrs between sessions

Question 6

ASCM - Flexibility

Answer 6

2-3 days each week
each stretch held for 10-30 secs
repeat stretch to accumulate 60secs
static/dynamic/ballistic/PNF = all effective
most effective when muscles are warm