Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Exercise Prescriptions > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

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

A

individual

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What does the FITT-VP Principle stand for

A 
Frequency
Intensity
Time
Type
Volume
Progression
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

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

A

Aerobic, resistance, flexibility, and neuromotor training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

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

A

Bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

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

A

warm up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

How long should a warm up be

A

5-10 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

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

A

conditioning

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

How long should conditioning last

A

20-60 minutes a day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

How long should a cool down be

A

5-10 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

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

A

10

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the frequency of aerobic exercise

A

three to five days a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

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

A

3; 5

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is the frequency for vigorous aerobic exercise

A

3 days a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

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

A

5

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is the frequency for moderate aerobic exercise

A

five days a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What is the equation for finding MET level

A

required VO2 level / 3.5 = MET level

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

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

A

30-60; 150

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

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

A

20-60; 75

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

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

25
What is the equation for aerobic volume
Frequency x intensity x time
26
For aerobic activity, a total of ____ - ____ EE is reasonable and is associated with lower rates of CVD
500-1000
27
The (overload/specificity) principle states that the physiologic adaptations to exercise are specific to the type of exercise performed
specificity
28
What is the reasonable increase in exercise time/duration per session of an exercise training program
5-10 minutes every 1-2 weeks over the first 4-6 weeks
29
True or False: Older adults may benefit from power training
true
30
Insufficient power has been associated with a greater risk of ____
falls
31
After age 50, rate of muscle mass loss ____
doubles
32
Muscle strength declines by ___% per decade in the 6th and 7th decade and by ___% thereafter
15, 30
33
What is the goal of resistance training for adults of all ages
To make ADLs less stressful physiologically and to manage/prevent diseases and health conditions.
34
Although resistance training is important across the lifespan, it is even more important during (younger/older) age
older
35
A PT's goal should be to keep patients (above/below) the mark of living independly
above
36
What is the overload prinicple
Giving a stimuli that is greater than normal
37
What is the frequency of muscular fitness exercise
Train each major muscle group 2-3 days a week with 48 hours of rest between training the same muscle group
38
True or False: Training all muscle groups such as a total body work out is not an effective frequency method in training muscular fitness
false
39
What are the three types of resistance training equipment discussed in the powerpoint
free weight machines resistance bands
40
Resistance training should include multijoint and single joint exercises. List examples of both
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
To avoid creating muscle imbalances that may lead to injury, opposing muscle groups should be included during training. List some opposing muscle groups.
Lower back and abs | Quadriceps and hamstrings
42
What is the volume for muscular fitness exercise
two to four sets per muscle group with 2-3 minute rest between sets
43
The resistance training intensity and number of repetitions performed with each set are ____ related
inversely
44
List the volume of muscular fitness that adults should train to improve strength, mass and endurance
2-4 sets 8-12 reps 60-80% of 1RM
45
If the goal of muscular fitness is to improve endurance over strength, how would the volume change
1-2 sets 15-25 reps 50% of 1RM
46
What would be the volume of muscular fitness for an older or very deconditioned adult
10-15 reps 40-50% of 1RM Exercise at a 5-6 RPE on a 10 point scale
47
Proper muscular fitness technique includes (exhaling/inhaling) during concentric phase and (exhaling/inhaling) during eccentric phase
exhaling; inhaling
48
What is the most common approach to overload muscles as they adapt to a resistance exercise
increase the amount of resistance other ways include increase sets and frequency performed
49
Flexibility is improved after -___ - ___ weeks of regular stretching at a frequency of at least ___ - ___ times a week
3-4 weeks, 2-3 times a week
50
____ stretching exercises may result in a short term decrease in muscle strength, power, and sports performance when performed before activity
static
51
Static stretching may acutely reduce ___ and ____ so flexibility exercises should be performed (before/after) activity/sports
power and strength; after
52
What type of stretching uses the momentum of the moving body segment to produce the stretch
ballistic
53
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
dynamic
54
What type of stretching involves slowly stretching a muscle group and holding the position for a period of time. Can be active or passive
static
55
A total of ___ seconds of flexibility exercise per joint is recommended but holding a single flexibility exercise for ___ - ___ seconds is effective
60; 10-30
56
In older adults, holding a stretch for ___ - ___ seconds is beneficial
30-60
57
Neuromotor exercise is sometimes called ____ _____ testing
functional fitness
58
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
true
59
What is the volume of neuromotor exercises that is recommended
two to three days a week | 20-30 minutes a day for 60 min a week

Exercise Prescriptions (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions