Exercise Prescription Flashcards

1
Q

standard workout and times

A

warm up, flexibility - 10 min
aerobic- 20 min
strength- 20 min
cool down- 10 min

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2
Q

helps protect against injury by improving flexibility of muscles

A

warm up

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3
Q

general warm up is how long

A

5-10 min

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4
Q

specific warm up is how long

A

8-12 min

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5
Q

any exercise that allows the body to gradually transition from an exertional state to resting state

A

cool down

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6
Q

cool down help removes what and what effect does it have?

A

lactic acid

returns heart to resting rate

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7
Q

cool down does NOT reduce?

A

DOMS

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8
Q

how often should you perform flexibility?

A

2-3/week

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9
Q

whats the 2 for 2 rule

A

if you increase ur reps by 2 for atleast 2 workouts, then you should increase load

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10
Q

untrained UB and LB increase in how much weight?

A

2.5-5 for UB

5-10 for LB

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11
Q

trained increase weight by how much?

A

5-10 for UB

10-15 for LB

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12
Q

using ? resistance requires ? rest

A

more

more

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13
Q

the gradual cycling of specificity, intensity, and volume to achieve peak levels of fitness for competition

A

periodization

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14
Q

usually one year

A

macrocycle

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15
Q

division of macrocycle

4 cycles usually

A

mesocycle

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16
Q

nonexplosive core, assist

A

prep phase

17
Q

select and sport specific

explosive and nonexplosive core

A

competition phase (peak and maintenance)

18
Q

Recreational activities, low intensity and low volume

A

second transition phase

19
Q

older adults should workout how many days a week?

how many rest days?

A

2-3 times a week

2 day rest days

20
Q

The AAP recommends that kids should be able to complete how many reps in a set?

A

8-15

21
Q

ex rx for the child

A

atleast 30 min a day of moderate to vigorous physical activity 7 days a week

22
Q

standing calf raises muscles

A

gastroc

soleus

23
Q

fusiform arrangement is best for?

A

speed

24
Q

pennate arrangement is best for?

A

strength

25
Q

isometric exercises are an advantage during?

A

rehab

26
Q

isometric exercises are a disadvantage during?

A

training because it takes too long

27
Q

example of eccentric and what its associated with?

A

example is running downhill and its associated with DOMS

28
Q

dynamic constant resistance ? the force curve?

A

DOES NOT MATCH the force curve