Physical Activity Guidelines/Program Design

Question 1

Benefits of regular physical activity

Answer 1

• Improved cardiovascular and respiratory function
• Reduced risk of CV disease
• Decreased morbidity and mortality
• Improve anxiety and depression
• Improve cognitive function
• Reduce falls
• Enhance feeling of well-being

Question 2

Daily physical activity recommendation for children and adolescents

Answer 2

60 minutes+

Question 3

Types of activities to meet daily recommendation for children and adults

Answer 3

• Aerobic
• Muscle-strengthening
• Bone-strengthening
• Age appropriate

Question 4

Physical activity guidelines for substantial health benefits in adults

Answer 4

• 150+ minutes of moderate intensity OR
• 75 minutes of vigorous intensity aerobic activity OR
• Equivalent combo of moderate and vigorous

Question 5

Physical activity guidelines for extensive health benefits in adults

Answer 5

• 300 minutes of moderate intensity OR
• 150 minutes a week of vigorous intensity
• Equivalent combo of moderate and vigorous
• Strength training at moderate/high intensity 2x or more a week

Question 6

Physical activity guidelines for older adults (in addition to the guidelines for adults)

Answer 6

• As physically active as their ability and conditions permit
• Use exercises that utilize balance if at risk of falling
• Determine appropriate level of effort
• Understand how chronic conditions may affect ability to exercise

Question 7

Physical activity guidelines for pregnancy and postpartum

Answer 7

• DISCUSS WITH THEIR DOCTOR
• Previously inactive? 150+ minutes of moderate intensity aerobic activity
• Already active? Continue with activity level assuming health remains

Question 8

Goal of an exercise program

Answer 8

Improve individual/group’s physical health and/or functional performance

Question 9

Steps for designing an exercise program

Answer 9

1) Assess
2) Goals
3) Design Program
4) Re-assess

Question 10

Factors of an exercise program

Answer 10

• Mode
• Frequency
• Duration
• Intensity
• Volume
• Rest

Question 11

Mode

Answer 11

What you do

Question 12

Frequency

Answer 12

Days/week

Question 13

Duration

Answer 13

How long is each training session

Question 14

Intensity

Answer 14

Level of difficulty

Question 15

Volume

Answer 15

• MET-minutes/week
• Calories/week
• Set x Reps x Weight

Question 16

Rest

Answer 16

Time for recovery between sessions

Question 17

Principles of Training

Answer 17

• Individuality
• Specificity
• Reversibility
• Progressive Overload
• Variation/Periodization

Question 18

Individuality

Answer 18

People respond to exercise differently

Question 19

Specificity

Answer 19

Adaptations are specific to training type

Question 20

Reversibility

Answer 20

Use it or lose it

Question 21

Progressive Overload

Answer 21

Systematically increasing the demands of the body

Question 22

Variation/Periodization

Answer 22

Systematically changing variables to improve performance

Question 23

Components of a training session

Answer 23

• Warm-up
• Training
• Cool down

Question 24

Types of training

Answer 24

• Flexibility/ROM
• Aerobic exercise
• Anaerobic exercise
• Neuromotor/Stability exercise
• Recreational activities

Question 25

Periodization

Answer 25

Framework for training that involves systematic, sequential, and integrative programming in order to induce specific adaptations

Question 26

Goals of periodization

Answer 26

• Promote long term improvements
• Avoid plateaus and overtraining/fatigue
• Decrease injury risk

Question 27

Types of periodization

Answer 27

• Traditional

- Block

Question 28

Traditional periodization

Answer 28

Planned sequencing of training units

Question 29

Traditional periodization cycles

Answer 29

• Macrocycle
• Mesocycle
• Microcycle

Question 30

Macrocycle

Answer 30

Long-term plan, often a year long plan

Question 31

Mesocycle

Answer 31

2-6 wks of training

Question 32

Microcycle

Answer 32

2-14 days of training

Question 33

Disadvantages of traditional periodization

Answer 33

All systems are trained simultaneously

Question 34

Block Periodization

Answer 34

Training cycles that are specialized and concentrated on training a specific attribute