Module 2: Exercise Prescription for Health (Weeks 4-6)

Question 1

Common chronic conditions

Answer 1

arthritis, asthma, back pain, cancer, CVD, COPD, diabetes and mental health conditions

Question 2

What percentage of Adults did not participate in sufficient physical activity (2017-2018)

Answer 2

55%

Question 3

Physical Inactivity

Answer 3

Not participating in sufficient regular physical activity to gain a health benefit.

Question 4

Sedentary Behaviour

Answer 4

Sitting or lying down for various activities, including time spent sitting at work, and time spent sitting while using computers, watching television, and for other leisure activities.

Question 5

Total disease burden % due to physical inactivity (2015)

Answer 5

2.5%

Question 6

Disability-Adjusted life year (DALY),

Answer 6

a time-based measure - combines years of life lost due to premature mortality (YLLs) and years of life lost due to time lived in states of less than full health, or years of healthy life lost due to disability (YLDs).

Question 7

Recommended PA guidelines for 15-17 yr olds

Answer 7

at least 60 mins of moderate to vigorous activity per day (mainly aerobic activities 3x week)

• Several hours of light physical activities
• vigorous activities 3 days per week

Question 8

Recommended PA guidelines for 18-24 yr olds

Answer 8

150-300 mins of moderate intensity physical activity or 75 to 150 mins of vigorous intensity PA.

• Or an equivalent combination of both moderate and vigorous activities each week

Question 9

1 MET =

Answer 9

3.5 ml/kg/min = 1 kcal/kg/hr

Question 10

Metabolic equivalents (METS)

Answer 10

are a measure of exercise intensity -ratio of a person’s working metabolic rate relative to their resting metabolic rate.

Question 11

What are METS used for

Answer 11

describe functional capacity or exercise tolerance
prescribe physical quantities
assess the amount of calories used during exercise

Question 12

Cardiometabolic

Answer 12

factors associated with increased risk of CVD and metabolic abnormalities including obesity, insulin resistance,
glucose intolerance, and type 2 diabetes mellitus

Question 13

Exercise

Answer 13

PA that is planned, structured, and repetitive and [that] has as a final or intermediate objective the improvement or maintenance of physical fitness

Question 14

Physical fitness

Answer 14

the ability to carry out daily tasks with vigour and alertness, without undue fatigue and with ample energy to enjoy [leisure] pursuits and to meet unforeseen emergencies

Question 15

Volume

Answer 15

the total number of repetitions performed during a training session

Question 16

Load

Answer 16

amount of weight lifted

Question 17

Volume-load

Answer 17

the total number of sets multiplied by the number of repetitions per set, then multiplied by the weight lifted per repetition.

Question 18

Exercise order (within a session)

Answer 18

1) Large muscle groups e.g squat before small group exercises
2) Perform multiple - joint compound exercises before simple single-joint exercises
3) power activities should be completed in a non fatigued state
4) Rotate upper and lower body exercises or opposing (agonist-antagonist relationship) exercises –> increases time efficiency

Question 19

When should weight be increased for a lift

Answer 19

2 for 2 rule is a guide. If a person can do two more than their targeted number of reps, increase the weight on the bar by 2-10% (depending on the exercise).

Question 20

key elements of a successful resistance training program

Answer 20

1. Appropriate program design
2. Exercise instruction
3. Goal setting (and progression)
4. A method of evaluation
5. Correct prescription of acute variables
6. Target specific areas of muscular fitness
7. Must be supervised