Exercise Prescription

Question 1

How do we individualize ex prescription?

Answer 1

Benefits: Physiological, psychological, health

Affected by: Health status, physical ability, age, athletic or performance goals

Question 2

Health related components

Answer 2

Cardiovascular fitness

Muscular strength and endurance

Flexibility

Body Composition

Question 3

Other components: Neuromuscular fitness

Answer 3

Balance

Agility

Question 4

Components of Exercise Training Session

Answer 4

Warm-up

Stretching

Conditioning

Cool-down

Question 5

Exercise duration

Answer 5

Moderate Intensity: at least 30-60 minutes (150 minutes a week)

Vigorous: 20-60 minutes a day (75 minutes a week)

Question 6

Resistance Training

Answer 6

Frequency: 2-3 days a week
Type: Multi-joint
Volume: 2-4 sets, 8-12 reps

Question 7

Flexibility

Answer 7

Frequency: 2-3 days a week
Duration: at least 10 minutes
Mode/Type: Major muscle groups

Question 8

Neuromuscular Exercise

Answer 8

Agility and balance training.

Frequency: 2-3 days/week

Question 9

Physical activity stages of change

Answer 9

Precontemplation
Contemplation
Preparation
Action
Maintence

Question 10

Heart Rate Reserve Method

Answer 10

Target HR (THR) = [(HRmax – HRrest) x % intensity desired] + HRrest

Question 11

VO2 Reserve Method

Answer 11

[(VO2max – 3.5) x % intensity desired] + 3.5

Question 12

% of Age predicted Heart Rate Max

Answer 12

%APHRmax = % intensity desired x HR max