Exercise Guidelines

Question 1

describe the difference between physical activity and exercise.

Answer 1

PA: movement carried out by muscles that requires energy.

Ex: planned. structured and intentional movement

Question 2

___is a reflection of the number of crossbridges that are effectively engaged»max force in a single contraction

Answer 2

strength

Question 3

List the typical methods used for strength assessment

Answer 3

-MMT
-1 RM
-handheld dynamometer (obj and consistent)

Question 4

Be able to list typical methods used for power assessment

the ones on this card are just examples.

Answer 4

peak cycling test
(10) stair climb test
Gait speed
TUG
5TSTS

Question 5

Power is a matter of strength and endurance that measures motor unit recruitment, fiber type recruitment, and ____ (2)

Answer 5

muscle length and endurance capacity

Question 6

Describe the normal acute CV response to exercise as it relates to mean arterial pressure.

Hint: what happens to the systolic BP?Diastolic?

Answer 6

increase in SP/ little to no change in DP

Question 7

what is the formula for calculating MAP?

Answer 7

DP+ 1/3 (SP-DP)

Question 8

red flags for an acute response to exercise are (3)

Answer 8

-SP fails to increase or drops (stop)
- DP increases >10mmHg (stop/reeval)
- BP doesn’t fall immediately and return WNL in 8-10 min

Question 9

During exercise testing, we should be monitoring

Hint: Look how well I perform on this “DOPE-HP”

Answer 9

-D-dyspnea
-O-O2 sat
-Pain levels+/- angina
-Exertion (RPE)
-H-HR
-P-pressure

Question 10

considering the original BORG scale, what levels should we aim for during enducance training? strength?

Answer 10

11-13, 15-17

Question 11

list the levels of the angina scale

Answer 11

1. mild, barely noticeable
2. moderate, bothersome
3. mod severs, very uncomfortable
4. most severe or intense pain ever

Question 12

list the components of FITT-VP and desribe how they relate to the threshold model

Answer 12

frequency, intensity, time, type, progression, volume

sufficient challlenge+ adequate vol&raquo_space;adaptive change

Question 13

the components of FITT-VP that are most commonly manipulated are ___ and ____

Answer 13

1.duration
2.intensity

Question 14

According to the physical activity guidelines, adults shoud perform
aerobic exercise 75-150 min/week (___ ) or 150-300 min/week (_____) + strength>/=2x a week

Answer 14

vigorous; moderate

Question 15

New edits to the PAGs have changed how we view the time component of FITT-VP. Describe them. What about type?

Answer 15

10 min minimum duration remove>some is better than none and it “sums” up :)

introduces “multimodal”-aerobic+ resistance 2x/week + balance

Question 16

what is the cutoff for high energy expenditure (in METs)

Answer 16

> 6

Question 17

T/F: HIIT training emphasizes the relationship between power and endurance.

Answer 17

false- work and recovery interval

Question 18

T/F: interval training suggests that an athlete start with high vol/low intensity>low vol/high intensity

Answer 18

true