WK10 ( CH 16 )-Exercise Prescription for Health and Fitness

Question 1

What do the following terms mean in regards to exercise and the response of physiological variables: acute, rapid responses, linear, delayed.

Answer 1

Acute: occur with one or several exercise bouts but do not improve further
Rapid: benefits occur early and plateau
Linear: gains are made continuously over time
Delayed: occur only after weeks of training

Question 2

Describe and discuss dose response to exercise.

Answer 2

Dosage of exercise needed to attain a certain response.

Question 3

What are the exercise recommendations for the average adult ?

Answer 3

adults should try to meet 30 minutes a day or 150 minutes a week of moderate exercise or 75 minutes a week of vigorous exercise. Two sessions of resistance training a week is also recommended.

Question 4

What are the MET classifications of low, moderate, and vigorous exercise ?

Answer 4

Low- Intensity physical activity: 1.1-2.9
Moderate- Intensity: 3-5.9
Vigorous: greater than or equal to 6

Question 5

Is vigorous exercise better than moderate activity ?

Answer 5

Vigorous exercise is shown to reduce the risk of heart disease more so than moderate exercise. additionally, diastolic BP, glucose, and CRF.

Question 6

Discuss the impact of light intensity PA such as step counts, on overall health.

Answer 6

The popular 10,000 steps figure is an overestimation of the 7,000 steps required to reap benefits from light intensity PA. 4,400 steps show reduction in all cause mortality.

Question 7

What is the relationship between VO2max and overall health and mortality?

Answer 7

A higher VO2max is associated with a lower risk of death from all causes.

Question 8

Is estimated VO2 max as accurate as directly measuring VO2max ?

Answer 8

Estimated VO2max is less accurate compared to measured VO2max due to natural standard error.

Question 9

Describe the features of exercise prescription for CRF.

Answer 9

-dynamic, large muscle movements such as jogging, walking, running, swimming
-3-5 days a week for 20 to 60 minutes at an intensity of 40-89% HRR or VO2R

Question 10

Describe the benefits of a HITT ( High Intensity Interval Training) program.

Answer 10

increases in oxidative capacity, the capacity for fat oxidation, intramuscular glucose transporters, resting muscle glycogen levels, and exercise performance.

Question 11

Compare aerobic exercise with resistance exercise and its effects on health and fitness variables.

Answer 11

See table 16.4

Question 12

Discuss environmental concerns during exercise ?

Answer 12

humidity, heat, cold, and altitude all affect the body’s physiology and should all be considered when gauging exercise performance or creating PA plans