Exam 3

Question 1

Components of a well rounded workout

Answer 1

Warm up (5-10 of light to mod. Exercise)
Conditioning (20-60 min of aerobic, resistance, etc. bouts of working are acceptable)
Cool-down (5-10 min of light to moderate intensity exercise)
Stretching (at least 10 min of stretching)

Question 2

FITT of aerobic exercise

Answer 2

Moderate intensity 5 days/week or vigorous 3 days/week
Moderate = 40-59%
Vigorous = 60-89%
20-60 min
Walking, running, etc

Question 3

FITT of resistance

Answer 3

Each major muscle group 2-3 days/week
60-70% of 1RM
Multi & single joint
2-4 sets, 8-12 reps, 2-3 min rest

Question 4

Intensity for resistance training?

Answer 4

60-70% to improve strength
40-50% to older adults to improve strength and sedentary individuals
<50% to improve muscular endurance
20-50% for power in older adults

Question 5

Reps

Answer 5

8-12 to improve strength and power
10-15 to improve strength for older individuals
15-25 to improve endurance

Question 6

Classification for overweight

Answer 6

25-29.9

Question 7

Classification for obese

Answer 7

> 30

Question 8

Classification for extremely obese

Answer 8

> 40 kg/m2

Question 9

What are things those who are overweight or obese at a higher risk for?

Answer 9

CVD
joint pain
Cancer
Diabetes

Question 10

What are the basics of exercise testing for individuals who are obese or overweight?

Answer 10

Not necessary
Access baseline aerobic capacity and functional mobility
Low intensity with gradual increase
Two minute walk test

Question 11

What are some basics of exercise prescription for individuals who are overweight or obese?

Answer 11

Caloric expenditures > caloric intake
Enjoyable exercise that fits lifestyle 
200-300 min/week
Simple, low impact 
Light clothes and hydrate

Question 12

What are some unique issues regarding individuals who are obese or overweight?

Answer 12

Social stress
Limited mobility
Shortness of breath and chest pains
Not fitting into the equipment

Question 13

Special considerations for training individuals who are overweight or obese

Answer 13

Group exercise
Adequate flexibility, warmup and cooldown
Gradual progression of intensity and duration

Question 14

What are the four main categories of pulmonary disease

Answer 14

Obstructive pulmonary disease
Restrictive pulmonary disease
Pulmonary vasculature disease
Disturbances of ventilators control

Question 15

What is exercise testing like for those with pulmonary disease?

Answer 15

Pulmonary testing

CV fitness testing

Question 16

What is the overarching issue in individuals who have type II diabetes

Answer 16

Body is incapable of responding to insulin

Question 17

What are some special considerations for individuals with diabetes?

Answer 17

No exercise when blood glucose is under 70

Hyper and hypoglycemia are a major factor

Question 18

What are the PPHS guidelines for individuals with metabolic disease

Answer 18

Must have medical clearance

EKG test should be performed on anyone wanting to participate in vigorous intensity

Question 19

How long does cardiac rehab last?

Answer 19

8-12

Question 20

What are some concerns with cardiac rehab clients?

Answer 20

Hypertension
Obesity
Diabetes
High cholesterol

Question 21

What is the main goal of cardiac rehab?

Answer 21

Preventing a secondary cardiac event

Question 22

Unique issues for individuals in cardiac rehab?

Answer 22

Heart rate problems
High blood pressure
Medications