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APPLIED PHYS (KN) > Exercise Prescription > Flashcards

Exercise Prescription Flashcards

1
Q

Statistics show that < ____% of population exercises either in leisure time or structured manner

A

<25%

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2
Q

Art of exercise prescription is successful integration of exercise science with behavioral techniques that result in ______ and attainment of individual’s goals

A

Long-term program compliance

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3
Q

T/F: men and women will respond and adapt to training in different manners

A

FALSE- essentially the same manner

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4
Q

__ is bodily movement that is produced by the interaction of skeletal muscle and that substantially increases energy expenditure

A

PA

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5
Q

___ is a subclass o PA- planned, structured, and repetitive bodily movements done to improve or maintain one or more components of physical fitness

A

Exercise

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6
Q

___ is a set of attributes that people have or achieve that relates to ability to perform PA

A

Physical fitness

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7
Q

____ is body composition, cardiorespiratory endurance, muscular strength and endurance, flexibility

A

Health-related physical fitness

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8
Q

____ is agility, coordination, balance, power, reaction time, speed

A

Sport specific physical fitness

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9
Q

There is evidence for an __________ relationship between PA and:
-all-causes mortality
-overweight
-obesity, fat distribution
-T2DM
-colon cancer
QOL and independent living in older adults

A

Inverse dose-response

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10
Q

ACSM-AHA health update says all healthy adults aged 18-65 need moderate-intensity aerobic PA for minimum of _____ min, ____ d/week, or vigorous activity minimum ____ min, ____ days/week

A

30, 5

20, 3

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11
Q

NORMAL PEOPLE: _____ min/week for exercise

DIABETES: need to get up every ____ min

A

150

30

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12
Q

People who are overweight need to exercise _____ min/week

A

300

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13
Q

Moderate-intensity aerobic activity can be accumulated toward the ____ min minimum by performing bouts each lasting ___ or more minutes

A

30

10

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14
Q

Every adult should perform activities that maintain or increase muscular strength and endurance a minimum of ____ days/week

A

2

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15
Q

Exercise recommendations are ______ than PA recommendations…

A

DIFFERENT

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16
Q

Every adult shoulda cumulate ___ min or more of moderate-intensity PA on most or all days of the week (_____ METS, _____ %HRR)

A

30
3-6
40-49

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17
Q

____ METS is the lower end of intensity to improve fitness

A

6

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18
Q

Generally, men over ___ and women over ___ should see physician before embarking on vigorous exercise routine

A

45, 55

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19
Q

What should you do if you get abnormal cardiac beats during exercise? what about after?

A

DURING- BAD! Call doc

After- not as bad.

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20
Q

Congenital and hereditary abnormalities that can lead to sudden cardiac death among young individuals includes: (3)

A

Hypertrophic cardiomyopathy
Coronary artery abnormalities
Aortic stenosis

(Also Marfan’s Syndrome)

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21
Q

Sub-principle of initial values state individuals with ____ fitness will achieve greatest training improvement. Does this hold true for healthy AND for those with CVD?

A

Lower

YES

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22
Q

Adaptations in metabolic and physiologic symptoms depend on ______

A

Type of overload imposed

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23
Q

_____ interchange between energy systems or muscle groups being trained with specificity principle

A

NO

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24
Q

With specificity principle, heart is generalist that is ______ trained no matter what modality is used for training. Is this true for the lungs as well?

A

Aerobically

YES

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25
Q

Specific exercise elicits specific _____ creating specific _____

A

Adaptations

Training effects

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26
Q

Training for strength and skill =

A

Power

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27
Q

Transference of conditioning seen only in very _____ people or those with a _____

A

Deconditioned

Pathology

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28
Q

After _____ weeks of detraining, significant reductions are seen in both metabolic and working capacity

A

1-2 weeks

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29
Q

Even among highly trained athletes, beneficial effects of many years of prior exercise training remains ____ and ____

A

Transient and reversible

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30
Q

Principle of ______ forms the foundation of all training

A

Progressive overload

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31
Q

Exercise overload will enhance _______

A

Physiologic improvement

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32
Q

Overload occurs by manipulation of the ___, ____, ____, and _____ of exercise

A

Frequency, intensity, mode, duration

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33
Q

Achieving health related benefits of regular PA requires lower exercise intensity but greater ____ than required to improve max aerobic fitness

A

Volume

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34
Q

What are the goals of aerobic training? (2)

A

Develop functional capacity of central circulation

Enhance aerobic capacity of specific muscles

35
Q 
the following are goals of \_\_\_\_\_:
Increase BMD
Muscle hypertrophy
Increase glucose metabolism indices
Enhance serum lipids
Improve function
Increase bone, muscle, ligament, tendon strength
Reduce potential for injury
Improve health and well-being
Favorable changes in BP
Increase lean mass
Increase metabolism
A

Strength training

36
Q

Initial level of aerobic fitness- more ____ you are, more you can achieve

A

Deconditioned

37
Q

Training intensity- needs to be high enough. This is most important factor in _____ training

A

Aerobic

38
Q

What are the factors that affect aerobic training? (4)

A

Initial level of aerobic fitness
Training intensity
Training frequency
Training duration

39
Q

What are factors that limit aerobic performance? (4)

A

Ventilation-aeration
Active muscle metabolism
Central blood flow
Peripheral blood flow

40
Q

_____ system limits aerobic capacity, _____ system has 30% reserve

A

CARDIAC

PULMONARY

41
Q 
muscle ventilation
Ventilation-perfusion rate
O2 diffusion capacity
Hb-O2 affinity
Arterial O2 sat

—> these are factors that limit aerobic performance by ______

A

Ventilation-aeration

42
Q 
Enzymes and oxidative potential
Energy stores and substrate availability
Myoglobin concentration
Mitochondrial size and number
Active muscle mass
Muscle fiber type

—> all factors that limit aerobic performance by ______

A

Active muscle metabolism

43
Q 
Cardiac output (HR, SV)
Arterial BP
O2 transport (Hb)

—> factors that limit aerobic performance by ____

A

Central blood flow

44
Q 
Flow to non active regions
Arterial vascular reactivity
Muscle blood flow
Muscle capillary density
O2 diffusion
Muscle vascular conductance
O2 extraction
Hb O2 affinity
Venous compliance and reactivity

—> factors limiting aerobic performance by _____

A

Peripheral blood flow

45
Q

Interaction of ____, ____, and ____ that result in overload to which tissues/organs adapt

A

Frequency, intensity, duration

46
Q

Total ____ of training is important reference for improving fitness (____ minutes for normal people)

A

Volume

150

47
Q

6 basic parts of aerobic prescription are:

A 
Frequency
Intensity
Duration
Mode
Volume 
Progression
48
Q

Frequency should be _____ d/wk to increase VO2 max

A

3-5

49
Q

Value of added improvement in VO2 max with training >5 days is ______

A

Minimal to none

50
Q

Less than 2 days does/does not result in increased VO2

A

Does not

51
Q

How many days/week necessary for weight loss

A

5

52
Q

Intensity is also known as the _____

A

Target heart rate (THR) and training zone

53
Q

Minimal training intensity for improvement in VO2 max is ______% (Karvonen)

A

40-50

54
Q

Initial level of fitness greatly effects minimal threshold of _____

A

Intensity

55
Q

what is the Karvonen formula?

A

[(MHR - RHR) x %HRR)] + RHR

56
Q

MHR is HR from stress test or you can use this formula:

A

208-0.7xage

57
Q

If person has pathology- THR is _____ BAR if no stress test was done

A

20-30

58
Q

____ can be used as adjunct with HR

A

RPE

59
Q

______ is most important component in increasing VO2max

A

Intensity

60
Q

What is the threshold (duration) per work that is optimal for aerobic improvement

A

There isn’t one!

61
Q

Duration: 20-30 minutes/workout when intensity is _____ % HRR

A

60%

62
Q

Duration for workout should be _____ minutes when intensity is <60% HRR

A

60 min

63
Q

Workout should be: Longer _____, lower intensity. Shorter _____, higher intensity.

A

Duration, duration

64
Q

Training adaptations appear to be independent of the ____ of aerobic exercise

A

Mode

65
Q

For weight loss, client should be _______

A

Weight bearing

66
Q

Dual-action equipment (arms and legs) will be of higher intensity and use more O2 due to ______

A

More muscle mass activated

67
Q

dual action bike is safer for those with _____. B response is less than on stationary bike due to increased muscle mass activated, thus decreasing peripheral constriction.

A

HTN

68
Q

Upper body only aerobic exercise causes higher _____, ___, ___ and ___ response at SUB-MAX levels than legs only

A

HR, BP, VO2, VE

69
Q

What are the guidelines for exercise volume for normal, diabetes, and weight loss?

A

150
150
300 min/week

70
Q

____ SBP/DBP gets higher than _____ SBP/DBP

Arm/leg, leg/arm…

A

Arm

Leg

71
Q

Progress monthly by increasing THR by ____

A

5%

72
Q

Progress daily/weekly by workload to keep them in ______

A

THR zone

73
Q

______ depends on functional capacity, medical and health status, age, individual activity preferences and goals, and tolerance of the client

A

Progression

74
Q

Exercise prescription should include a plan to decrease periods of physical ____ in addition to increase in _____

A

Inactivity

PA

75
Q

Low level exercise prior to target workout

A

Warm up

76
Q

How long should warmup last? Should you stretch cold muscles?

A

5-10 min

Nope.

77
Q

Low level exercise at t he end of training/target workout is ___. ____ is preferred here.

A

Cool down

Stretching

78
Q

______ is the term used to describe the serious effects of not cooling down, especially with pathology

A

Post-exercise peril

79
Q

The catecholamines are still elevated and causing increased O2 consumption for heart and blood can pool in _______ if stop abruptly exercising, leading to _____

A

LEs

Syncope

80
Q

If suspect overreaching, need to be concerned. Person is training too much and poor performance will start to occur. Should rest for ______

A

1-2 weeks

81
Q

When CNS is overstressed nerve impulses can weaken and become inefficient, leading to host of ______

A

Overtraining syndrome/symptoms

82
Q

______% of athletes experience overtraining or _____

A

10-20

Staleness

83
Q

Syndrome reflects body’s attempt to provide athlete with appropriate recuperative period- difficult to dx in early stages, best indication is deterioration in physical performance, alterations in mood, high cortisol/cortisone ratio. Rest is needed to decrease symptoms and complete recovery can take weeks or months. _______

A

Overtraining syndrome

84
Q

How to avoid overtraining (5)

A 
Sleep
Nutrition
Stress
Training volume
Recovery

APPLIED PHYS (KN) (7 decks)

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