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Question 1

What type of exercise is needed to train the highly adaptable fast-twitch 2a fibers?

Answer 1

high intensity exercises for shorter durations (>20 reps)

Question 2

intensity for resistance training

Answer 2

60-70% of 1RM for novice exercisers

40-50% of 1RM for beginners/older adult beginners/sedentary people

<50% 1RM to improve muscle endurance

20-50% 1RM for older adults to improve power

Question 3

type of resistance training for healthy adults

Answer 3

multijoint and major muscle groups

Question 4

repetitions for resistance training for healthy adults

Answer 4

8-12 for strength and power

10-15 for strength in middle-older age

15-25 for endurance

(2-4 sets, 2 or less good for endurance)

Question 5

frequency for resistance training

Answer 5

2-3 days per week

Question 6

frequency for aerobic training

Answer 6

5 or more days per week of moderate or 3 or more days for vigorous

Question 7

time for aerobic training

Answer 7

30-60 min of moderate or 20-60 of vigorous

< 20 min for sedentary people

Question 8

Pascal’s law (aquatic therapy)

Answer 8

• pressure exerted on an immersed body part is = on all surfaces
• increased pressure counteracts effusion and edema, and enhances peripheral blood flow

Question 9

physiologic considerations for water immersion

Answer 9

• decreases weight bearing
• increases venous return and stroke volume
• reduces inspiratory reserve volume and may reduce forced vital capacity

Question 10

Uncontrolled seizures within the last year are considered a contraindication for

Answer 10

aquatic therapy

Question 11

Aquatic therapy is contraindicated for patients who have a vital capacity of

Answer 11

1 L or less