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Exercise Prescriptions > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

Exercise Prescriptions are designed to meet _____ health and physical fitness goals

A

individual

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2
Q

What does the FITT-VP Principle stand for

A 
Frequency
Intensity
Time
Type
Volume
Progression
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3
Q

For most adults, an exercise program should include what four types of exercise training?

A

Aerobic, resistance, flexibility, and neuromotor training

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4
Q

The optimal Ex Rx should address which 5 of health related physical fitness components

A 
Cardio/aerobic
Strength/endurance
flexibility
body composition
neuromotor fitness
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5
Q

What are three ways to minimize serious risks of CVD complications while exercising

A
  1. Health screen prior to exercise
  2. Begin at light to moderate intensity
  3. Gradually increase quantity and quality
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6
Q

____ health is of great importance to younger and older adults, but especially in women

A

Bone

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7
Q

A ____ ___ consists of at least 5-10 minutes of light to moderate intensity of cardio or muscular endurance activities

A

warm up

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8
Q

How long should a warm up be

A

5-10 minutes

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9
Q

_______ consists of at least 20-60 minutes of aerobic, resistance, neuromotor, and/or sports activities

A

conditioning

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10
Q

How long should conditioning last

A

20-60 minutes a day

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11
Q

A ____ ____ consists of at least 5-10 minutes of light to moderate intensity of cardio and muscular endurance activities after conditiontion

A

cool down

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12
Q

How long should a cool down be

A

5-10 minutes

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13
Q

At least ____ minutes of stretching exercises should be performed after the warm up or cool down phase

A

10

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14
Q

What is the frequency of aerobic exercise

A

three to five days a week

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15
Q

Improvements in CRF are attenuated with more than ___ days a week, but plateau with more than ___ days a week

A

3; 5

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16
Q

What is the frequency for vigorous aerobic exercise

A

3 days a week

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17
Q

Vigorous aerobic exercise that is performed more than ___ days a week can increase injury

A

5

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18
Q

What is the frequency for moderate aerobic exercise

A

five days a week

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19
Q

Most adults perform aerobic exercises at a moderate intensity of ___ - ___ HRR and at a vigorous intensity of ___ - ____ HRR

A

moderate: 40-59
vigorous: 60-89

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20
Q

How do you calculate VO2R

A

VO2 max - VO2 rest
VO2 rest = 1 MET
1 MET = 3.5 mL/kg/min

SO subtract VO2 max - 3.5 to get VO2 reserve

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21
Q

What is the equation for finding MET level

A

required VO2 level / 3.5 = MET level

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22
Q

The duration for moderate aerobic exercise should be ____ - ____ minutes a day or ____ minutes a week

A

30-60; 150

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23
Q

The duration for vigorous aerobic exercise should be ___ -___ minutes a day or ___ minutes a weel

A

20-60; 75

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24
Q

For weight management, longer durations of exercise such as ___ - ___ minutes a day may be needed

A

60-90

25
Q

What is the equation for aerobic volume

A

Frequency x intensity x time

26
Q

For aerobic activity, a total of ____ - ____ EE is reasonable and is associated with lower rates of CVD

A

500-1000

27
Q

The (overload/specificity) principle states that the physiologic adaptations to exercise are specific to the type of exercise performed

A

specificity

28
Q

What is the reasonable increase in exercise time/duration per session of an exercise training program

A

5-10 minutes every 1-2 weeks over the first 4-6 weeks

29
Q

True or False:

Older adults may benefit from power training

A

true

30
Q

Insufficient power has been associated with a greater risk of ____

A

falls

31
Q

After age 50, rate of muscle mass loss ____

A

doubles

32
Q

Muscle strength declines by ___% per decade in the 6th and 7th decade and by ___% thereafter

A

15, 30

33
Q

What is the goal of resistance training for adults of all ages

A

To make ADLs less stressful physiologically and to manage/prevent diseases and health conditions.

34
Q

Although resistance training is important across the lifespan, it is even more important during (younger/older) age

A

older

35
Q

A PT’s goal should be to keep patients (above/below) the mark of living independly

A

above

36
Q

What is the overload prinicple

A

Giving a stimuli that is greater than normal

37
Q

What is the frequency of muscular fitness exercise

A

Train each major muscle group 2-3 days a week with 48 hours of rest between training the same muscle group

38
Q

True or False:

Training all muscle groups such as a total body work out is not an effective frequency method in training muscular fitness

A

false

39
Q

What are the three types of resistance training equipment discussed in the powerpoint

A

free weight
machines
resistance bands

40
Q

Resistance training should include multijoint and single joint exercises. List examples of both

A

Multijoint: chest press, pull down, dips, back extensions, crunches, squats/leg press

Single joint: bicep curls, tricep extensions, quad extensions, calf raises, leg curls

41
Q

To avoid creating muscle imbalances that may lead to injury, opposing muscle groups should be included during training. List some opposing muscle groups.

A

Lower back and abs

Quadriceps and hamstrings

42
Q

What is the volume for muscular fitness exercise

A

two to four sets per muscle group with 2-3 minute rest between sets

43
Q

The resistance training intensity and number of repetitions performed with each set are ____ related

A

inversely

44
Q

List the volume of muscular fitness that adults should train to improve strength, mass and endurance

A

2-4 sets
8-12 reps
60-80% of 1RM

45
Q

If the goal of muscular fitness is to improve endurance over strength, how would the volume change

A

1-2 sets
15-25 reps
50% of 1RM

46
Q

What would be the volume of muscular fitness for an older or very deconditioned adult

A

10-15 reps
40-50% of 1RM
Exercise at a 5-6 RPE on a 10 point scale

47
Q

Proper muscular fitness technique includes (exhaling/inhaling) during concentric phase and (exhaling/inhaling) during eccentric phase

A

exhaling; inhaling

48
Q

What is the most common approach to overload muscles as they adapt to a resistance exercise

A

increase the amount of resistance

other ways include increase sets and frequency performed

49
Q

Flexibility is improved after -___ - ___ weeks of regular stretching at a frequency of at least ___ - ___ times a week

A

3-4 weeks, 2-3 times a week

50
Q

____ stretching exercises may result in a short term decrease in muscle strength, power, and sports performance when performed before activity

A

static

51
Q

Static stretching may acutely reduce ___ and ____ so flexibility exercises should be performed (before/after) activity/sports

A

power and strength; after

52
Q

What type of stretching uses the momentum of the moving body segment to produce the stretch

A

ballistic

53
Q

What type of stretching involves a gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated several times

A

dynamic

54
Q

What type of stretching involves slowly stretching a muscle group and holding the position for a period of time. Can be active or passive

A

static

55
Q

A total of ___ seconds of flexibility exercise per joint is recommended but holding a single flexibility exercise for ___ - ___ seconds is effective

A

60; 10-30

56
Q

In older adults, holding a stretch for ___ - ___ seconds is beneficial

A

30-60

57
Q

Neuromotor exercise is sometimes called ____ _____ testing

A

functional fitness

58
Q

True or False:

The optimal effectiveness of the various types of neuromotor exercises, doses, and training regimens are not known for any adults of any age

A

true

59
Q

What is the volume of neuromotor exercises that is recommended

A

two to three days a week

20-30 minutes a day for 60 min a week

Exercise Prescriptions (7 decks)

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