General Principles of Exercise Prescription Exam 2

Question 1

General Exercise Session Components

Answer 1

1. Warm Up-< 15 minutes, Light/Moderate Full Body, Muscle/Joint specific
2. Exercise-10-60 min, any type of exercise
3. Cool Down-time dependent on intensity & time of exercise, activities that allow body to return to near resting levels

Question 2

Exercise Focus of ExRx

Answer 2

-Cardiorespiratory Fitness (Aerobic)
-Muscular Fitness (Resistance)
-Flexibility
-Balance

Question 3

Principle of Specificity

Answer 3

Physiological capacities improve ONLY if they are specifically stressed during training

Question 4

Principle of Adaptation

Answer 4

Addressing specific physiological capacities on a REGULAR BASIS provides stimulus for that capacity to improve

Question 5

Overload

Answer 5

Training stimulus slightly greater than training threshold

Question 6

Progression

Answer 6

Training stimulus must continually increase to maintain overload throughout a training regimen

Question 7

Overtraining

Answer 7

Excessive overload without proper recovery that results in decreased performance

Question 8

Typical Causes of Overtraining

Answer 8

1. Excessive overload
2. Inadequate recovery
3. Combination of 1 &2

Question 9

FITT-VP Principles of ExRx

Answer 9

Frequency, Intensity, Time, Type. Volume, Progression

Question 10

How do we define Aerobic Intensity?

Answer 10

Absolute, Relative, & Subjective Intensity

Question 11

Aerobic Absolute Intensity Measures

Answer 11

1. Caloric expenditure (kcal/min or kcal/session)
2. Absolute oxygen uptake (L/min)
3. Metabolic equivalents (METs)

Question 12

Aerobic Relative Intensity

Answer 12

1. % HRmax
2. % Heart Rate Reserve
3. % VO2max (ml/kg/min)
4. % VO2 Reserve (VO2R)

Question 13

Aerobic Subjective Intensity

Answer 13

1. RPE
2. Talk Test
3. OMNI Scale

Question 14

How do we define Resistance Intensity?

Answer 14

-Load (Weight)
-Repetitions
-Sets
-Rest Periods

Question 15

Exercise Frequency & Time

Answer 15

-How Often? How Long?
-Ability to alter frequency & time can help in creation of individualized programs
-Consider all client aspects

Question 16

Exercise Volume

Answer 16

-Total volume = Intensity * Time * Frequency
-Provides flexibility when designing individualized exercise programs
-Typical Aerobic Expressions (kcals/week, MET min/week)

Question 17

Exercise Progression

Answer 17

Stage 1: Initiation (Weeks 1-4)
Stage 2: Improvement (Week 5 – 6 Months)
Stage 3: Maintenance (>6 Months)

Question 18

What is the goal of the Initiation Stage?

Answer 18

Provide time for adaptation to new stressor

Question 19

Initiation Stage of Exercise Prescription

Answer 19

-Lower intensity & shorter durations
-Attention to exercise intolerance
-Teach & focus on developing proper form
-Develop regular exercise habits/routines

Question 20

What is the goal of the Improvement Stage?

Answer 20

Gradually increase stimuli to cause improvements in fitness components

Question 21

Progressive Overload

Answer 21

-Frequency, Intensity & Time should NOT be increased all in the same week
-Increase as tolerated

Question 22

What is the goal of the Maintenance Stage?

Answer 22

Maintain level of fitness that has been established

Question 23

Maintenance Stage of Exercise Prescription

Answer 23

-Find ways to alter program & create variation to avoid the same thing every exercise session
-Focus on enjoyment, retention, & appraisal
-Revisit goals