Exam 2 Review

Question 1

What are the FITT-VP principles of ACSM?

Answer 1

Frequency, Intensity, Time, type, volume, progression

Question 1

With frequency, what does evidence suggest

Answer 1

that there is no clear benefit from 5d/week (30min) vs 3d/week (50min)

Question 2

How do we measure intensity?

Answer 2

HRR and VO2R
HRmax and VO2max
METS

Question 3

how do we estimated HRmax when data is not available?

Answer 3

Astrand: Hrmax = 216.6 - (0.84 x age)

Question 4

How to find target HR/ HRR?

Answer 4

(HRmax - HRrest) x (% intensity desired) + HRrest

Question 5

How do we find VO2max?

Answer 5

15.3 (MHR/RHR)

Question 6

What are the different exercise groups for aerobic?

Answer 6

A - endurance minimial
B - vigorous intensity endurance minimial
C - endurance skill
D - recreational

Question 7

What are the components of muscular fitness?

Answer 7

strength
hypertrophy - increase in muscle size
power - force x velocity
muscular endurance - sustaining

Question 8

What is the recommended intensity for beginners with resistance training?

Answer 8

60-70% 1-Rm and 8-12 reps

Question 9

What are the different types of resistance training exercises?

Answer 9

multi-joint, single-joint, core

Question 10

What is volume the product of ? What can it be used to estimate?

Answer 10

F x I x Time

energy expenditure via MET-min

MET-min: index of EE that quantifies total physical activity

Question 11

How should individuals progress?

Answer 11

increase 5 to 10 minutes every 1-2 weeks for 4-6 weeks

then FIT over next 4-8months

Question 12

What are 4 ways to proceed with anaerobic exercise order?

Answer 12

upper/lower
push/pull
supersets
compound sets

Question 13

What’s included in the Five-A’s model for physical activity?

Answer 13

Address agenda
Assess
Advise
Assist
Arrange

Question 14

What are the stages of grief and injury?

Answer 14

Kubler-Ross: Denial, Anger, Bargaining, Depression, Acceptance

Question 15

What are the NASM indentified training variables?

Answer 15

flexibility, core strength, cardio, balance, plyos, speed/agility, resistance

Question 16

What are the NASM identified movement patterns?

Answer 16

squat, hip hinge, pushing, pulling, pressing, multiplanar

Question 17

What are the NASM components of a training session?

Answer 17

warm-up, activation, skill development, resistance training, cool-down

Question 18

What are the five phases of NASM’s OPT?

Answer 18

stabilization (bottom), strength endurance, muscular development, maximal strength, power

Question 19

What’s the difference between ACSM and NASM in terms of training and progression?

Answer 19

ACSM: aerobic and anaerobic for general public + anaerobic theory of progressive overload

NASM: general pop and rec athletes + progression through linear or undulating

Question 20

How does ACE address cardio and muscular training?

Answer 20

cardio: base –> fitness–>performance

muscular training: functional –> movement–> load/speed

Question 21

How to break down barriers?

Answer 21

explore barriers, understand past, find solutions

Question 22

What is ventilatory threshold and what happens during exercise?

Answer 22

low intensity = ventilation increase linearly with oxygen consumption

VT1: where blood lactate accumulates to fast to be removed = increased resp to rid of CO2

VT2: increased resp fails to buffer

Question 23

How to measure VT1 and VT2?

Answer 23

submax test via treadmill walk

VT1: increase until unable to recite 90 words

VT2: OBLA (>4mmol/L) and same treadmill test or avg HR over final 5 mins x 0.95

Question 24

What are the different screenings?

Answer 24

Bend and lift, Hurdle step, pushing, pulling, rotational