04 CSEP-PATH Flashcards
aerobic activity comes in many different forms, but is generally an activity that uses the _____ in a rhythmic fashion that increases ___ and ___ for a period of time and requires ____ to sustain the ativity
large muscle groups; HR and respiration rates; aerobic metabolism
Qualified exercise professionals design aerobic training programs by manipulating the ____ variables
FITT
FITT
frequency
intensity
time
type
refers to # of training sessions to be undertaken each week
frequency
refers to the level of effort involved in each session and is usually expressed as a % of an ind’s HRR or % of predicted HRmax
intensity
refers to the duration of a training session, expressed in min
time
refers to the mode of activity
type
for health benefits, adults should be ___, minmize____, achieve___
physically active each day; sedentary behaviour; sufficient sleep
the guidelines recommend performing a variety of __ and ___ of PA
types; intensities
24 H movement guidelines
- at least __ mins per week
- muscle strengthening activities using major muscle groups at least ___ a week
- ____ hours of light PA (standing)
- PA that challenge ___ (for >65 yo)
150min
2x
several
balance
ex intensity is calculated as (3)
- % of estimated max HR (220-age)
- tanaka equation
- karvonen formula
Karvonen formula uses HHR method to calculate training zones based on both __ and ___HR
maximum and resting
client’s (3) are primary considerations when prescribing frequency and duration
motivation, schedule starting level of fitness
___ is a key goal
habituation
encouraging the client to ___ that incorporates at least min bouts of activity everyday can also help build a habit
build a routine
more intense activities would be undertaken less___ and for shorter ____
frequency; durations
key is to finding the right mix of intensity and duration to challenge a client’s ____ w/o ___ or ___
cardiovascular system; overexertion or injury
a properly designed session of aerobic activity should include (3)
warm-up, aerobic work-out; cool down
how long are these activities
- warm-up
- work-out
- cool-down
5-10mins
10-60mins (or longer)
5-10mins
This is intended to prepare the muscles and cardiorespiratory system for the desired intensity
warm-up
This entail engaging in activities similar to what the client will be doing during the work-out, but at a lower level of intensity to gradually transition the heart and respiration rates to the required level of intensity
warm-up
This is when the ind is working within the intensity zone monitored by rating of perceived exertion (RPE), HR, pace
work-out
This involve slowly easing back on the intensity to allow the body’s heart and respiratory rates to gradually and safely return to normal levels
cool-down
This should be done after the cool-down is completed
post-ex stretching
ways to monitor intensity
talk test
RPE
HR monitor (%HRR, % HRmax)
clients can maximize safety and comfort by building a level of ____ before increasing intensity or introducing more variable intensity activities
endurance
rate of improvement for any client will depend on their (3)
age, starting level of fitness, adherence to the initial prescription
factors that affect flexibility (4)
- structure of the joint
- surrounding muscles
- pliability of the connective tissue
- structure of the ligament and tendon
types of flexibility training (4)
- static
- PNF proprioceptive neuromuscular facilitation
- dynamic
- slow movement
slow movement stretching involves a ___ transition from one body position to another, a progressive increase in ____ and ____ as the movement is repeated several times
gradual; reach and ROM
___ and ____ stretching are thought to elicit greater gains in joint ROM
PNF and static
dynamic stretching involves the performance of a _____ movement through ____ of the active joint
controlled; ROM
advantage of dynamic stretching:
is the ___ b//w dynamic stretching and ex movement
increase ____
similarity; core temp
a form of PNF
contract-relax method
contract-relax method: with an _______ of 5-6s, followed by a slow _____ of the same muscle group
isometric contraction; static stretch
static stretching involves ____ a muscle/tendon group and holding the position for a period
slowly stretching
static stretching can be active or passive (T/F)
T
rep and time of static stretching
2-4x for a total of 60s
research demonstrates that rollers can improve acute ROM with as little as __-__s of rolling
5-10s
rolling at 10mins intervals after the warm-up can maintain the _____ that was achieved within the initial warm-up stretch routine
increased flexibility
DOMS full name
delayed onset muscle soreness
