Module 1 lecture intro to Kin

Question 1

planned physical activity used to restore
or improve physical function and health

Answer 1

Therapeutic exercise

Question 2

Key goals of therapeutic exercise

Answer 2

Improve strength, endurance, flexibility, and balance.
Promote functional independence in daily activities

Question 3

Therex continuum

Answer 3

preventive, restorative, health promotion

Question 4

Foundational principles of exercise science

Answer 4

progressive overload, said principle, individualization, reversibility

Question 5

progressive overload definition

Answer 5

Exercise intensity should progressively increase to continue
improving fitness and performance.

Question 6

Progressive overload application

Answer 6

Adjusting training parameters and variables (e.g., intensity,
volume, duration) to gradually challenge the body as
adaptations occur.

Question 7

After a few weeks of consistent training, the exercise load should be increased to stimulate further adaption, this is an example of what …

Answer 7

progressive overload

Question 8

SAID principle, SAID stands for what?

Answer 8

specific adaptation to imposed demands

Question 9

how does one arrive at specific adaptation in this 3 step pyramid

Answer 9

3. Mirroring movements, training should mimic the target activity
4. Training alignment, training should match the desired goals
5. Specific adaptation, the body adapts to the type of training performed

Question 10

individualization definition , application, example

Answer 10

Exercise programs must be tailored to the unique needs, goals, and fitness levels of each individual
Adjusting frequency, intensity, and types of exercise based on age, fitness level, injury history, and specific goals.
Example
A rehabilitation program for a knee injury in sedentary individuals attempting to return to ADL’s will differ from a program designed for an
elite athlete.

Question 11

Reversibility definition application and example

Answer 11

Definition
Gains in strength, endurance, or muscle size will be lost when the training stimulus is removed or
reduced.
2
Application
Consistency is key. Detraining occurs rapidly when exercise is reduced or stopped,
especially for aerobic fitness.
3
Example
After a break from training, muscle strength and endurance
decline, and cardiovascular fitness decreases.

Question 12

FITT - VP framework, frequency

Answer 12

how often an exercise is performed

Question 13

FITT - VP, intensity

Answer 13

how hard the intensity is

Question 14

FITT-VP, TIME

Answer 14

how long the exercise lasts

Question 15

FITT VP, type

Answer 15

the modality of exercise

I.e. aerobic, resistance

Question 16

FITT VP, volume

Answer 16

total work
(Reps, sets, frequency all considered)

Question 17

FITT VP, progression

Answer 17

program adaptations over time

Question 18

FITT VP stands for what

Answer 18

Frequency
Intensity
Time
Type
Volume
Progression

Question 19

Periodization of programming
Definition
Application
Example

Answer 19

1 Definition
Structuring training into cycles to optimize performance, prevent
injury, and allow for recovery.
2 Application
Training is divided into specific periods with different focuses.
3 Example
Periodized training programs for ice hockey players generally start
with higher repetition/lower load training, followed by heavier loading
phase for strength development, followed by integration of
plyometrics for power.

Question 20

Type of Movement
Direction
Plane of Motion
ROM
Speed/Tempo
Intensity
Load/Resistance
Duration
Rest
Volume/Frequency
EXAMPLES of WHAT ?

Answer 20

movement variables

Question 21

Types of movements

Answer 21

squat lunge hinge push pull carry gait balance

Question 22

RIR

Answer 22

Reps in reserve , helps to gauge intensity

Question 23

%HR max

Answer 23

% heart rate max

Question 24

RPE

Answer 24

rate of perceived exertion

Question 25

types of rest intervals

Answer 25

work to rest ratio, active rest, Examples Marathon running, basketball, ice hockey, football, Olympic weightlifting, and competitive powerlifting all have different work:rest requirements.

Question 26

ACSM guidelines for moderate intensity of cardio per week

Answer 26

150 minutes of moderate cardio per week and 2-3 days strength

Question 27

vigorous intensity cardio per week

Answer 27

75 minutes of vigorous cardio per week and 2-4 / 8-12 sets/reps per exercises for all major muscle groups

Question 28

Therapeutic Exercise Stages of Healing

Answer 28

1 Acute Stage Focus on pain management, reducing inflammation, and maintaining joint integrity. 2 Subacute Stage Gradual progression to improve strength and range of motion. 3 Chronic Stage Maximal strengthening, endurance training, and functional movement patterns

Question 29

ADL push

Answer 29

Push a door, vacuum, lawn mower, etc.; push yourself away from the table; push yourself up from a chair

Question 30

Pull ADL

Answer 30

Pull a door (fridge, car, cabinet, appliance, etc.); pull down an attic staircase; pull out the garden hose

Question 31

SQUAT ADL

Answer 31

Sit in a chair; use the toilet; get in and out of a vehicle (squat,wall sit, hip bridge)

Question 32

LUNGE ADL

Answer 32

Pick up items from the floor; tie your shoes (from a standing position)

Question 33

Hinge ADL

Answer 33

Splash water on your face; pick up a box from the floor (deadlifts, kettle bell swings)

Question 34

ROTATE ADL

Answer 34

Put on a seat belt; look behind you; reach across your body ( wood chop, boxing )

Question 35

Gait / Balance ADL

Answer 35

walk / climb stairs ( farmers carry