Chapter 8

Question 1

It is recommended that all individuals should engage in
at least ____-____ minutes of aerobic physical activity
and/or exercise on at least ____ days per week.

Answer 1

It is recommended that all individuals should engage in
at least 20–60 minutes of aerobic physical activity
and/or exercise on at least 3 days per week.

Question 2

It is also recommended that health-related components
such as ____, ____, and ____ training
are also completed.

Answer 2

It is also recommended that health-related components
such as resistance, flexibility, and neuromotor training
are also completed.

Question 3

Prior to beginning these activities, high-risk individuals
may require____ ____ and ____.

Answer 3

Prior to beginning these activities, high-risk individuals
may require medical evaluation and clearance.

Question 4

What are the exercise programming components?

Answer 4

Exercise programming components
* Frequency
* Intensity
* Time
* Type
* The ACSM has created the acronym FITT to represent
these components.
* In addition to the FITT components, Volume and
Progression of an exercise program should be
considered

Question 5

Physical activity and/or exercise play a key role in the
____, ____, and ____ of disease
processes in conjunction with other ____ behaviors.

Answer 5

Physical activity and/or exercise play a key role in the
prevention, management, and rehabilitation of disease
processes in conjunction with other healthy behaviors.

Question 6

Five domains of health?

Answer 6

Physical
Mental
Spiritual
Social
Emotional

Question 7

Physical health domain includes the following?

Answer 7

Health-related components
* Cardiorespiratory, muscular strength and endurance, body
composition, and flexibility

Skill-related components
* Agility, balance, coordination, power, speed, and reaction time

Medical-related components
* Integumentary, musculoskeletal, cardiovascular/lymphatic,
respiratory, neurologic, endocrine, digestive/excretory/urinary,
immune, and reproductive

Question 8

Programming should be ____:
* A balance of each component within the ____ ____ ___ should be included.
* Individuals may prefer the inclusion of ____ ____
as opposed to exercise or vice versa. BBC

Answer 8

Programming should be individualized:
* A balance of each component within the physical
health domain should be included.
* Individuals may prefer the inclusion of physical activity
as opposed to exercise or vice versa.

Question 9

The ACSM also suggests the following points to create a holistic
exercise program

Answer 9

1) Engage in at least 20–60 minutes of moderate-intensity, aerobic
physical activity on at least 3–5 days per week.
2) Additional health/fitness benefits can be achieved by increasing the
duration of activity or by substituting vigorous activity.
3) Previously inactive individuals should consult a health care provider
prior to beginning vigorous activity if they are at risk for:
* Cardiovascular, metabolic, or renal disease
4) Individuals who are symptomatic for the cardiovascular, metabolic, or
renal disease should be evaluated and given an appropriate exercise
program.
5) Resistance training should be performed at least 2 days per week,
and flexibility and neuromotor activities should also be included.

Question 10

What should aerobic frequency be?

Answer 10

Frequency of exercise is the number of days per week
an individual participates in physical activity and/or
exercise.
* Aerobic exercise is recommended on 3–5 days per
week.
* CRF improvements are lessened with activity <3 days per
week and plateau with activity >5 days per week.
* Vigorous exercise may cause musculoskeletal injury if
performed >5 days per week and is not recommended for
adults who are not well conditioned but may be
appropriate for others.

• Combining 3–5 days per week of moderate and vigorous
  activity can also be recommended.
• Overall, recommendations should be individualized
  and based on the intensity of activity.

Question 11

What is aerobic intensity and what factors influence it?

Answer 11

• There is a positive dose-response of health/fitness
  benefits that results from increasing exercise intensity.
• Overload principle
• Exercise below a minimum intensity (threshold)
  will not challenge the body to result in changes to
  physiologic parameters.

Minimum threshold of intensity is dependent on:
* Current CRF level
* Age
* Health status
* Physiologic differences
* Genetics
* Habitual physical activity
* Social and psychological factors

Question 12

How is aerobic intensity determined?

Answer 12

Percentage of age-predicted maximal heart rate
(APMHR)
* APMHR = 207 − (0.7 x age),
* Modified Karvonen formula
* [(HRmax − resting HR) × % (intensity / 100)] + resting HR
* Determine HRpeak versus HRmax

Question 13

Methods for determining aerobic intensity?

Answer 13

Workloads
* Metabolic equivalents (METs)
* Rating of perceived exertion (RPE)
* The talk test
* Systolic blood pressure (SBP)
* Interval training

Question 14

____ ____ involves varying exercise intensity at
fixed intervals during a single exercise session

Answer 14

Interval training involves varying exercise intensity at
fixed intervals during a single exercise session

Question 15

Ways interval training an be adjusted?

Answer 15

Increases to the total volume and/or average
intensity can be made during that session.

• Number, duration, and intensity of work/recovery
  intervals
• Number of repetitions of intervals
• Duration of the between-interval rest period

Question 16

Benefits of interval training?

Answer 16

CRF improvements are similar or superior to
steady-state exercise

Question 17

Recommendations for time in FITT-VP?

Answer 17

Time (duration): the amount of time exercise is performed.
* Adult recommendations:
* 30–60 minutes of moderate-intensity exercise per day, (≥150
min ∙ wk−1)
* 20–60 minutes of vigorous-intensity exercise per day, (≥75 min ∙
wk−1)
* or a combination of both
* <20 min. bouts can still be beneficial, esp. for sedentary
individuals
* Exercise can be performed continuously or intermittently.
* If intermittent, short bouts of at least 10 minutes are
recommended.

Question 18

What duration of physical activity is needed for weight management?

Answer 18

Longer durations typically needed for weight
mgmt. (≥60–90 min per session)

Question 19

Exercise bouts of less than ____minutes may yield
favorable adaptations
* Esp. in very ____ ____

Answer 19

Exercise bouts of less than 10 minutes may yield
favorable adaptations
* Esp. in very deconditioned individuals

Question 20

What is aerobic volume the product of?

Answer 20

Aerobic exercise volume is the product of frequency,
intensity, and time.

Question 21

What is aerobic volume a good tool for?

Answer 21

Particularly important for body composition and
weight management.

May also be used to estimate energy expenditure
of an individual’s exercise program.
* MET-minutes per week or kilocalories per week can be
used to define exercise volume.
– 500–1,000 MET-minutes per week is associated with reduced risk of
CVD and mortality.
* Pedometers can also be used as a tool to estimate
physical activity volume.
– 10,000 steps per day is usually recommended, but 5,400–7,900
steps per day have been shown to meet exercise targets.

Question 22

What is aerobic progression?

Answer 22

Aerobic exercise progression may consist of increasing
any of the components of the FITT principle

Question 23

Rate of exercise progression depends on?

Answer 23

• Health status
• Physical fitness
• Training responses
• Program goals

Question 24

When initiating an exercise program?

Answer 24

When initiating an exercise program:
* Start low, go slow

• Light-to-moderate intensity; increase exercise time as
  tolerated
  – 5–10 minutes every 1–2 weeks for the first 4–6 weeks
• After 1 month of exercise:
• Gradually increase FITT components over the next 4–8
  months.

Question 25

For adults, a health-related resistance training program
can?

Answer 25

• Make ADL less stressful physiologically
• Effectively manage, attenuate, and prevent
  chronic diseases and health conditions

Question 26

Recommendations for resistance training?

Answer 26

Resistance training of major muscle groups is
recommended at least 2–3 days per week with 48 hours
separating training sessions for the same muscle group.

• For each muscle group, complete two to four sets
  of 8–12 repetitions with 2– to 3-minute rest
  between sets.
• Older individuals may need to begin with one set
  of 10–15 repetitions at a very light or light
  intensity.

Question 27

Flexibility components recommendations?

Answer 27

A series of flexibility exercise targeting major
joints
* 90 seconds of flexibility exercise per joint
* Hold a single exercise for 10–30 seconds for healthy
adults or 30–60 seconds for older adults.
* Complete exercises at least 2–3 days per week

Question 28

Neuromotor components recommendations?

Answer 28

Exercises involving balance, agility, coordination,
and gait
* Complete exercises at least 2–3 days per week.
* Optimal duration/repetitions is not defined, but 20–30
minutes of duration may be effective.

Question 29

Components of developing an exercise program?

Answer 29

Interview and intake
* Signing an informed consent
* Screening and evaluation
* Analyzing the information and creating an exercise
program