Chapter 6 Flashcards
Exercise Prescriptions are designed to meet _____ health and physical fitness goals
individual
What does the FITT-VP Principle stand for
Frequency Intensity Time Type Volume Progression
For most adults, an exercise program should include what four types of exercise training?
Aerobic, resistance, flexibility, and neuromotor training
The optimal Ex Rx should address which 5 of health related physical fitness components
Cardio/aerobic Strength/endurance flexibility body composition neuromotor fitness
What are three ways to minimize serious risks of CVD complications while exercising
- Health screen prior to exercise
- Begin at light to moderate intensity
- Gradually increase quantity and quality
____ health is of great importance to younger and older adults, but especially in women
Bone
A ____ ___ consists of at least 5-10 minutes of light to moderate intensity of cardio or muscular endurance activities
warm up
How long should a warm up be
5-10 minutes
_______ consists of at least 20-60 minutes of aerobic, resistance, neuromotor, and/or sports activities
conditioning
How long should conditioning last
20-60 minutes a day
A ____ ____ consists of at least 5-10 minutes of light to moderate intensity of cardio and muscular endurance activities after conditiontion
cool down
How long should a cool down be
5-10 minutes
At least ____ minutes of stretching exercises should be performed after the warm up or cool down phase
10
What is the frequency of aerobic exercise
three to five days a week
Improvements in CRF are attenuated with more than ___ days a week, but plateau with more than ___ days a week
3; 5
What is the frequency for vigorous aerobic exercise
3 days a week
Vigorous aerobic exercise that is performed more than ___ days a week can increase injury
5
What is the frequency for moderate aerobic exercise
five days a week
Most adults perform aerobic exercises at a moderate intensity of ___ - ___ HRR and at a vigorous intensity of ___ - ____ HRR
moderate: 40-59
vigorous: 60-89
How do you calculate VO2R
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
What is the equation for finding MET level
required VO2 level / 3.5 = MET level
The duration for moderate aerobic exercise should be ____ - ____ minutes a day or ____ minutes a week
30-60; 150
The duration for vigorous aerobic exercise should be ___ -___ minutes a day or ___ minutes a weel
20-60; 75
For weight management, longer durations of exercise such as ___ - ___ minutes a day may be needed
60-90
What is the equation for aerobic volume
Frequency x intensity x time
For aerobic activity, a total of ____ - ____ EE is reasonable and is associated with lower rates of CVD
500-1000
The (overload/specificity) principle states that the physiologic adaptations to exercise are specific to the type of exercise performed
specificity
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
True or False:
Older adults may benefit from power training
true
Insufficient power has been associated with a greater risk of ____
falls
After age 50, rate of muscle mass loss ____
doubles
Muscle strength declines by ___% per decade in the 6th and 7th decade and by ___% thereafter
15, 30
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.
Although resistance training is important across the lifespan, it is even more important during (younger/older) age
older
A PT’s goal should be to keep patients (above/below) the mark of living independly
above
What is the overload prinicple
Giving a stimuli that is greater than normal
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
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
What are the three types of resistance training equipment discussed in the powerpoint
free weight
machines
resistance bands
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
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
What is the volume for muscular fitness exercise
two to four sets per muscle group with 2-3 minute rest between sets
The resistance training intensity and number of repetitions performed with each set are ____ related
inversely
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
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
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
Proper muscular fitness technique includes (exhaling/inhaling) during concentric phase and (exhaling/inhaling) during eccentric phase
exhaling; inhaling
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
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
____ stretching exercises may result in a short term decrease in muscle strength, power, and sports performance when performed before activity
static
Static stretching may acutely reduce ___ and ____ so flexibility exercises should be performed (before/after) activity/sports
power and strength; after
What type of stretching uses the momentum of the moving body segment to produce the stretch
ballistic
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
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
A total of ___ seconds of flexibility exercise per joint is recommended but holding a single flexibility exercise for ___ - ___ seconds is effective
60; 10-30
In older adults, holding a stretch for ___ - ___ seconds is beneficial
30-60
Neuromotor exercise is sometimes called ____ _____ testing
functional fitness
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
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
