Principles of Exercise Prescription - Aerobic Exam 2

Question 1

What is the Aerobic Exercise Frequency goal for most adults?

Answer 1

3-5 sessions/week

Question 2

Does more than 5 sessions/wk increase or decrease chance of injury, cardiac event, and/or overtraining?

Answer 2

Increase

Question 3

What is the Aerobic Exercise Time goal for most adults?

Answer 3

-30-60 minutes of MODERATE intensity per day (≥ 150 minutes/week)
-20-60 minutes of VIGOROUS intensity per day (≥ 75 minutes/week)

Question 4

When can less than 20 minutes of exercise a day be beneficial?

Answer 4

Individuals with low fitness levels(bouts can be at a minimum of 10 minutes)

Question 5

Other Considerations for Frequency & Time

Answer 5

-Total time per session should rarely exceed 60 minutes
-Vigorous intensity activities preferably done on alternating days
-Be cautious when prescribing frequency & time

Question 6

What is the Aerobic Exercise Intensity goal for most adults?

Answer 6

Moderate or Vigorous

Question 7

Heart Rate Method Equation

Answer 7

%HR = HRmaximum/peak * % intensity desired

Question 8

Heart Rate Reserve (HRR) Method Equation

Answer 8

%HRR = [(HRmaximum/peak - HRrest) * % intensity desired] + HRrest

Question 9

VO2 Method Equation

Answer 9

%VO2 = VO2maximum/peak * % intensity desired

Question 10

VO2 Reserve (VO2R) Method Equation

Answer 10

%VO2R = [(VO2maximum/peak - VO2rest) * % intensity desired] + VO2rest

Question 11

MET Method Equation

Answer 11

MET = (VO2maximum/peak / 3.5 ml/kg/min) * % intensity desired

Question 12

What should the Aerobic Exercise Type modes of exercise selected be?

Answer 12

-Utilize major muscle groups
-Dynamic movement
-Permit moderate to vigorous intensity

Question 13

How can we express Aerobic Exercise Volume?

Answer 13

1. Minutes per week of set intensity
2. Calories (kcals)
3. METs

Question 14

What is the Aerobic Exercise Volume goal for most adults?

Answer 14

-1000-1500 kcals/week
-500-1000 MET-minutes per week

Question 15

General Recommendation of Aerobic Progression

Answer 15

-Gradual increases
-Start low and go slow
-Dependent on client