NCSF Exercise Prescription Flashcards
Heart Rate Reserve (HRR) represents the _______.
cardiac output available between rest and the maximum heart rate.
A MET represents ______ and is a measure of _____ used for a task.
3.5 ml/kg/min; oxygen utilization
Using the standard Heart Rate Max formula, a 40-year old man would have a predicted maximum heart rate of ______ with a standard deviation of ______ beats off the prediction.
180; 10-12
A person taking a beta blocker medication for hypertension could use _____ as a measure of cardiovascular exercise intensity due to the effects of the drug on myocardial vigor.
Rate of Perceived Exertion (RPE)
In order for exercise to contribute to a negative caloric balance and weight loss, a personal trainer should encourage his or her clients to burn at least _____ to _____ per week.
1000-2000
To lessen the effects of detraining during periods of reduced training volume, the exercise prescription should shift to increase the ______ of training
Intensity
Prescribing resistance training can help reduce body fat by ______, ________, and _________.
increasing daily caloric expenditure; increasing the percentage of lean mass; increasing the metabolic rate
In a resistance training workout, what determines the order of the exercise selection?
- Size and number of muscles used
- Multi-joint vs. single joint exercise
- Complexity and speed of movement
- Weight used
- Level of stability required
- Specific need
In order to achieve resistance training adaptations, the principle of _____ should be applied following logical progression.
overload
A resistance training program which progresses through 8 week cycles such as a general preparation phase, hypertrophy phase, strength phase, and peaking phase is an example of __________.
Periodization
______ is a system of resistance training designed to elicit high levels of caloric expenditure and promote gains in cardiovascular fitness while improving muscular fitness.
Circuit weight training
To increase the range of motion of a joint, it is recommended that a static stretch be held at least ____ for optimal results.
30 seconds
The type of flexibility exercise that uses the lengthening phase of a muscle contraction through a full range of motion during controlled activity is called _______.
dynamic flexibility
A person with tight gluteal muscles would have difficulty controlling his or her pelvis during exercises requiring bilateral ________ and _______ ________.
hip and knee flexion
The primary tissue targeted with a flexibility program is the _____ and experiences the greatest elastic response when following a proper _______.
skeletal muscle fascia; warm-up
What rest period between sets would be used to maximize muscle hypertrophy response from resistance training?
30-60 seconds between sets
_______ is the best choice to increase trunk strength and endurance for a beginner or someone with low back pain.
Supine bridge
To improve the hip and knee extensor strength of a runner, ____ would be a sport-specific exercise.
a. walking lunges
b. stiff-legged deadlift
c. seated leg curl
d. horizontal axe chops
a. walking lunges
The _______ would be a sport-specific exercise to improve functional strength in a person that wants to use swimming for exercise.
a. barbell bench press
b. supine dumbbell flies
c. seated shoulder press
d. cable pullover on a physioball
d. cable pullover
The appropriate Work:Rest ratio for a high intensity anaerobic training is _________.
a. 1 : 1
b. 1 : 3
c. 1 : 5
d. 1 : 12
d. 1 : 12
In a resistance training program aimed at strength improvements, there should be at least _______ hours rest between workouts for a given muscle group.
48 hours
Cable flies (horizontal adduction) performed to volitional fatigue and immediately followed by physioball leg curls would be an example of a ______ system of training.
super-set
A method of training or physical conditioning in which a person moves through different exercises/stations in a timed manner. The primary purpose is to maintain an elevated HR while resistance training.
Circuit Training
The stress applied must continually be perceived as new for the physiological system to adjust accordingly.
Principle of Progression
The period of time that an exercise session or training bout lasts.
Duration
The mechanics concerned with the effects force has on body motion.
Kinetics