Exam 2 pt. 2

Question 1

benefits of strong social support

Answer 1

powerful motivator to exercise

*guidance

*reliable alliance

*reassurance of worth

*attachment

*social integration

*opportunity for nuturance

Question 2

recommended weekly volume increase

Answer 2

no more than 10% (cardio frequency, intensity, or volume)

Question 3

aerobic adaptations to exercise

Answer 3

increased maximal cardiac output

increased stroke volume

reduced heart rate at rest and submaximal exercise

Question 4

skeletal muscle adaptations from aerobic exercise

Answer 4

increased mitochondrial function

increased capillary density

increased oxidative enzymes

increased myoglobin

increased size & number of type I fibers

Question 5

indicators of overtraining

Answer 5

loss of interest

HR stays the same of increases

inability to complete

excessive muscle soreness

Question 5

to increase lactate threshold

Answer 5

Interval running

Repeatedly running a set distance at your top speed, surpassing lactate threshold

Question 5

test termination for submaximal exercise

Answer 5

85% of age-predicted HR max​ (Otherwise, the test has a risk of becoming a maximal exercise test)

Participant can no longer comply with test demands​

Participant stops the test

Question 5

VO2 peak vs. VO2 max

Answer 5

VO2 peak: highest rate of oxygen consumption in the absence of a VO2 plateau

VO2 max: maximum amount of oxygen that an individual can use during exercise

Question 5

submaximal vs. maximal testing pros and cons

Answer 5

Maximal: provides the best assessment of exercise safety and disease presence and most accurate data (e.g., true peak/max HR) for exercise prescription purposes, but… ​

​

Submaximal: takes less time to perform, is less expensive, and generally does not require physician supervision (safer for those with established disease)

Question 5

self-efficacy

Answer 5

refers to one’s beliefs in their capability to successfully complete a course of action

Question 5

behavioral strategy training

Answer 5

refers to individual actions and reactions to environmental stimuli

EX. enhancing self-efficacy, goal setting, reinforcement, social support, self-monitoring, problem-solving, and relapse prevention

Question 5

extrinsic vs. intrinsic rewards

Answer 5

extrinsic: tangible, physical rewards and social reinforcement (new pair of shoes, money, praise)

intrinsic: come from within (feeling accomplished). more likely to adhere to exercise over the longterm if they’re doing it for intrinsic reasons such as fun or enjoyment

Question 5

cognitive strategy training

Answer 5

focus on changing the way individuals:

think

reason

and imagine themselves in regard to exercise behavior

EX. enhancing self-efficacy, goal setting, reinforcement, social support, self-monitoring, problem-solving, and relapse prevention

Question 5

how much to improve fitness: moderate

Answer 5

300 minutes/wk

Question 6

how much to improve: vigorous

Answer 6

150 minutes/wk