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ACSM CPT 6th Edition Study > Chapter 13: Comprehensive Program Design > Flashcards

Chapter 13: Comprehensive Program Design Flashcards

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1
Q

Warm-up

A

At least 5-10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities

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2
Q

Conditioning

A

At least 20-60 minutes of aerobic, resistance, neuromotor, andlor sports activities

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3
Q

Cool-down

A

At least 5 - 10 minutes of low- to moderate-intensity cardiorespiratory and muscular endurance activities

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4
Q

Flexibility

A

At least 10 minutes of stretching exercises performed after the warm-up or cool-down phase

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5
Q

Morbidity

A

The amount of disease in a given population.

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6
Q

Mortality

A

The amount of death in a population.

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7
Q

Metabolism

A

The rate at which body tissues break down and utilize energy consumed.

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8
Q

Depression

A

Marked by feelings of sadness and unhappiness along with being self-critical and having low self-esteem.

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9
Q

Anxiety

A

An emotional state marked by excessive anticipatory worry and tension.

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10
Q

Fear

A

A reaction to a present danger.

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11
Q

Anxiety-related worry

A

Related to upcoming events, real or imagined, over which the person has little control over.

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12
Q

F in FITT-VP

A

Frequency

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13
Q

I in FITT-VP

A

Intensity

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14
Q

1st T in FITT-VP

A

Time

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15
Q

2nd T in FITT-VP

A

Type

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16
Q

V in FITT-VP

A

Volume

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17
Q

P in FITT-VP

A

Progression

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18
Q

Frequency

A

The amount of sessions per week of working out.

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19
Q

Intensity

A

How hard a workout is for someone.

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20
Q

Time

A

The amount of time in which the exercise is done.

21
Q

Recommendations for moderate activity

A

30 - 60 minutes on at least 3 days a week for 150 minutes in a week

22
Q

Recommendations for Vigorous activity

A

20 - 60 minutes on at least 3 days a week for 75 minutes in a week

23
Q

Greater benefits gained at moderate intensity recommendations of:

A

300 minutes per week

24
Q

Greater benefits gained at vigorous intensity recommendations of:

A

150 minutes per week

25
Q

Type (mode)

A

The activity that you will be doing.

26
Q

Volume

A

The amount of work being done.

27
Q

MET

A

Metabolic equivalent. The ratio of the rate of energy expended during an activity to the rate of energy expended at rest.

28
Q

MET-min

A

An index of energy expenditure that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities.

29
Q

kilocalorie

A

The energy needed to increase the temperature of 1 kg of water by 1 degree Celsius.

30
Q

1 MET

A

3.5 [mL · kg−1 · min−1]

31
Q

Frequency

A

How often the workouts are taking place in a week.

32
Q

Flexibility training

A

Flexibility exercises have the potential to improve joint range of motion and physical function.

33
Q

Muscular fitness

A

Muscular fitness includes both muscular strength and muscular endurance.

34
Q

Muscle strength

A

The ability of a muscle or muscle group to exert force.

35
Q

Muscular endurance

A

The ability of a muscle or muscle group to continue to perform without fatigue.

36
Q

Neuromotor Exercise

A

Involves motor skills including balance, coordination, agility, and proprioceptive training.

37
Q

Coordination

A

The ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately.

38
Q

Balance

A

The maintenance of equilibrium while stationary or moving.

39
Q

Power

A

The rate at which one can perform work.

40
Q

Reaction time

A

The time elapsed between stimulation and the beginning of the response.

41
Q

Plyometrics

A

Exercises that link strength
with speed of movement to produce power.

42
Q

Beginner Activity Status: Cardio

A

those who are inactive with no or minimal physical activity and thus are deconditioned

43
Q

Intermediate Activity Status: Cardio

A

those who are sporadically active but do not have an optimal exercise plan and thus are moderately deconditioned

44
Q

Established Activity Status: Cardio

A

those who are regularly engaging in moderate to vigorous exercise

45
Q

Beginner Resistance Training Timeframe

A

2 - 3 months

46
Q

Intermediate Resistance Training Timeframe

A

3 - 12 months

47
Q

speed

A

the ability to perform a movement within a short about of time

48
Q

agility

A

the ability to change the position of the body in space with speed and accuracy

ACSM CPT 6th Edition Study (22 decks)

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