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Health Promotion and Fitness > Exercise Prescription > Flashcards

Exercise Prescription Flashcards

1
Q

What is this disease prevention?

PA has been documented as a central component in decreasing CVD and canceer disease risk profiedl

A

Primary disease prevention

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2
Q

What is this disease prevention?

PA-based treatment programs (cardiac, pulmonary, vascular) have been shown to minimize but in some cases reverse course of established diseases

A

Secondary disease prevention

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3
Q

What is this disease prevention?

PA has been shown to be an important component in maintaining physiologic function in advanced disease conditions

A

Tertiery disease prevention

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4
Q

What is the following a defintion of?

that which is used will be maintained or enhanced; that which is not used will atrophy

A

use/disuse

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5
Q

What is the following a defintion of?

tissue exposed to stress (mechanical, metabolic, chemical) will adapt

A

Overload

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6
Q

What is the following a defintion of?

for tissue to continue to adapt, the level of stress must be progressed

A

progression

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7
Q

What is the following a defintion of?

tissue adapts to specific stress applied

A

specificity

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8
Q

What is the following a defintion of?

tissue adaptation to stress requires rest periods to allow for tissue re-synthesis

A

Recuperation

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9
Q

What is the following a defintion of?

upon stress adaptation a certain level of activity is required to maintain adaptation level and avoid loss of adaptation

A

Reversiblity

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10
Q

Which part of the FITT principle is this?

physical activity sessions per unit of time

A

Frequency

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11
Q

Which part of the FITT principle is this?

degree of tissue/system stress to best meet treatment goals (HR, HRR, RPE, VO2)

A

Intensity

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12
Q

Which part of the FITT principle is this?

time of physical activity to best meet treatment goals

A

Time

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13
Q

Which part of the FITT principle is this?

type of physical activity to best meet treatment goals

A

Type

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14
Q

How long should a warm up be?

A

10 - 15 min

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15
Q

How long should conditioning be?

A

20 - 60 min

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16
Q

How long should cool down be?

A

10 - 15 min

17
Q

What should the frequency of Aerobic exercise be?

A

3 x week

18
Q

What should the intensity of aerobic exercise be?

A

Moderate (40-60% HRR) &/or vigorous (60-89% HRR)

19
Q

What should the time be for aerobic exercise?

A
  • 30 - 60 min x day of moderate intensity
  • 20 - 60 min x day for vigorous intensity
20
Q

What should the type be for aerobic exercise?

A

performed in a continous or intermittent manner that invovles major muscle groups

21
Q

What should the frequency be for resistance exercise?

A

2 x week

22
Q

What should the intensity be for resistance exercise?

A

60 - 70% 1 RM performed for 8-12 reps

23
Q

What should the type be for resistance exercise?

A
  • multijoint exercises affecting more than one muscle group
  • single-joint and core exercises
24
Q

What should the frequency be for flexibility exercise?

A
  • > 2 - 3 x week (daily being most effective)
25
Q

What should the intensity be for flexibility exercise?

A

Stretch to the point of feeling tightness or slight discomfort

26
Q

What should the time be for flexibility exercise?

A
  • static stretch: hold for 10 - 30 secs
  • older adults: 30 - 60 secs
  • proprioceptive: 3 - 6 secs
27
Q

What should the type be for flexibility exercise?

A
  • series for each muscle group
  • static flexiblity
28
Q

What is the protocool for HITT

A

4 x 4 min with 3 min rest

29
Q

What is the protocol for SIT

A

3 x 20s with 2 min rest

30
Q

What is the protocol for Resistance based training

A

barbell complex 5 reps of 5 exercises back to back with 2 min rest between intervals

31
Q

What is the protocol for HIFT?

A

three rounds for 400-m run, 10 clean and press, 10 burpees

32
Q

What is the relationship between intensity and time?

A

inverse relationship

Health Promotion and Fitness (10 decks)

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