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ES 4600 Exam 2

Terms in this set (91)

_____: ability to perform, without undue fatigue.
physical fitness
Goals of exercise prescription will influence ____, _____, ____, _____, and _____.
mode, intensity, frequency, duration
5 aspects of physical fitness:
cardiorespiratory endurance, musculoskeletal fitness, body weight and composition, flexibility, balance
Cardiorespiratory endurance most commonly expressed as ____.
aerobic capacity
Musculoskeletal fitness includes
_____.
_____.
_____.
_____.
strength, power, endurance, bone health
Most adults who exercise for health regularly engage in at least ____ training and ____ training.
aerobic, resistance
Aside from the components of the exercise prescription, other variables should be considered when designing the exercise prescription including: individual _____, physical ___, physical ____, ___ status, schedule, physical and social ____, and available ____.
goals, ability, fitness, health, environment, facilities
Initial programming: results of fitness ____ can be used to assist in developing an exercise program. Identify client's ____ and _____; this can be done through testing on _____, _____ and ____ fitness.
testing. strengths, weaknesses, body composition, aerobic, muscular
Exercise Prescription recommendations allow for flexibility in the different combinations of ____ and/or ____/____ to achieve them. Studies show no difference in exercise ___ when different combinations of frequency and time are used to achieve the same total volume of PA. However, allowing individuals to ____ frequency and time may influence adherence to exercise interventions.
frequency, time, duration. adherence. self select
More recents reviews suggests that the inverse relationship between intensity and _____ is not particularly strong and may be moderated by _____ exercise behavior. Evidence that individuals w/more exercise ____ fare better w/higher intensity programs (about __-__% HRR), whereas those adopting exercise for the first time may be better suited to, and self select, ____ intensity programs @ about __-__% HRR.
adherence, prior. experience, 65, 75, moderate, 45, 55
Few systematic tests of the effects of difference exercise ____ on adoption and maintenance. Most have focused on ___ exercise, especially ____. Little is known about the characteristics of those that adopt and maintain ___ training and ____ exercise programs.
modalities. aerobic, walking. resistance, flexibility
The Warm Up: transitional phase that allows the body to adjust to the changing _____, _____, and ____ demands of the specific exercise session. Duration varies depending on ___ demands of the activity; evidence suggests this period should be limited to less than ___ min.
physiological, biomechanical, bioenergetic. metabolic, 15
Purpose of the warm up:
Increased _____.
Increase core _____.
Decrease likelihood of _____.
Reduce chance of cardiac _____.
blood flow
core temp
injury
arrhythmia
Warm up impacts on performance:
Improvements in the rate of _____ and ____ time.
Improvements in muscular _____ and ____.
Improved ____ delivery due to the ___ effect; whereby higher temps. facilitate oxygen _____ from hemoglobin.
Increased blood flow to active ____.
force development, reaction.
strength, power.
oxygen, Bohr, dissociation
muscle
Each single exercise session should be designed with a training ___ in mind.
goal
During conditioning phase, training exercises could include _____, ____, ____, and/or ___ activities. The conditioning portion of any exercise program may last anywhere between ___ and ___ min (or more) depending on goals being pursued.
aerobic, resistance, flexibility, sports. 10, 60.
Cool downs may useful to allow the body to return to near ___ levels after the exercise session; this includes ____ and ____ levels. Cool downs enhance _____, and therefore, cardiac output during recovery from exercise. Low to moderate intensity ____ exercises such as static stretching may also e performed to help facilitate more relaxed physiologic state.
resting, VO2, HR. venous return. flexibility
Initial conditioning stage lasts __-__ weeks. May be particularly important for ___ individuals, and those who may benefit from more familiarization. The purpose is to develop basic ____ and a ____ of exercising.
1, 6. deconditioned. techniques, habit
The improvement stage should lasts __-___ months; and progress ____ and ___.
4, 8. gradually, safely
In the maintenance stage, you want to build on ____ base, and add ____ and activities of interest to the client.
fitness, variety
FITT-VP:
frequency
intensity
time
type
volume
progression
In the FITT-VP, a common unit of total volume is ____ or _____.
MET min, MET hr
Approximate 50th percentile rating for college age men and women VO2?
Men: ____. Women:____.
48, 37.6
CRF most commonly expressed as _____, expressed in ______.
VO2 max, ml/kg/min
Absolute VO2: energy cost of ____ exercises. Relative VO2: energy cost of _____ exercises. Both exhibit a bias related to _____.
non-weight bearing. weight bearing. weight
Allometrically scaled VO2 units: ______.
ml/kg ^.67/min
Why use allometrically scaled VO2? When VO2 max expressed as linear function of body mass, CR fitness levels of ____ and ____ individuals may be _____ or _____- classified. To correct relative oxygen consumption for body mass, scale exercise capacity to a _____ function of body mass.
heavier, lighter, under, over. exponential
Submit testing results to determine VO2 max: regressing line made using at least 2 data points that express the relationship between ___ and ___ to _____ maximal HR. Typically, use workloads where HR is at least ____bpm.
workload, HR, age predicted. 120
Why should you use a workload with a HR of at least 120bpm? You want ____ to peak; so you need to make sure you are out of the ____ portion.
stroke volume, non-linear
The relationship between HR and workload is ______ at low intensities. This is because during this non-linear portion, increases in cardiac output is coming from both increasing ___ and ____.
non-linear. stroke volume, HR
If HR is known for at least 2 sub-maximal workloads over about __% of VO2 max, and we know or can estimate ____, we can draw a line of best fit to extrapolate max ____.
50, max HR, work rate
Aerobic exercise is recommended on __-__ days/wk for most adults, with the frequency varying w/____ of exercise. Improvements in CRF levels attenuated w/frequencies ____ than 3days/wk and a plateau in improvement w/exercise done more than __days/wk. Vigorous intensity performed more than 5days/wk increases incidence of _____.
3, 5, intensity. less, 5. musculoskeletal injury
There is a positive dose-response of health/fitness benefits that results from increasing exercise ____. Minimum threshold of intensity for benefit varies depending on individual's ____ level and other factors.
intensity. CRF
Generally initial intensity is between __-__% of HRR or VO2R (moderate). Light to moderate may be recommended with individuals who are _____. Vigorous intensity at __-__% of HRR or VO2R.
40, 59. deconditioned. 60, 89
Interval training can increase the total ___ of activity accumulated at an exercise intensity that is not continuously _____. Improvements in ___ and cardio metabolic _____ w/short term (less than 3mths) interval training similar or ___ to steady state mod/vig exercise in healthy adults and individuals w/metabolic, cardiovascular, or pulmonary disease.
volume, sustainable. CRF, biomarkers, superior
During interval training, aspects of Ex Rx can be varied depending on ___ and ____ level of client. This includes exercise mode, number, duration and intensity of ___ and ___ intervals, number of reps in intervals, and duration of between interval period.
goals, fitness. work, recovery
Health improvements from interval training when alternating short bouts of vigorous to near ____ intensity followed by ___ or ____ bouts of light to moderate intensity.
maximal, equal, longer
A deconditioned person should begin w/___ exercise for at least the first few weeks, then ____ training is more appropriate.
continuous, interval
The disruption of ___ during shorter/more intense intervals of training can be more conducive to the amount/quality of ____ than during long, and less intense sessions.
homeostasis, adaptations
Absolute unit/expression of exercise intensity: _____
Relative unit/expression of exercise intensity: _____ and _____.
Subjective unit/expression of exercise intensity: ____
METs.
HRR, VO2R
RPE
Borg scale goes from __-__.
Omni scale goes from __-__.
6, 20.
0, 10
Tanaka equation: 208- (___ X ____)
0.7, age
Setting initial exercise intensity:
Adults w/poor CRF levels: __-___% VO2R or HRR.
healthy adults: __- less than ___% VO2R or HRR.
To improve CRF: __-__% VO2R or HRR
30, 59.
40, 90.
55, 80
450 kpm/min: ____bpm
600 kpm/min: ___bpm.
750 kpm/min: ___bpm.
135
155
176
Aerobic exercise recommended most adults accumulate __-___ min per day or greater than or equal to ___ min per week of moderate intensity exercise, __-___ min per day or greater than or equal to __min per week of vigorous exercise , or a combination. Shortest duration of moderate intensity prescribed is ___min
30, 60, 150, 20, 60, 75. 20
Usually the first factor progressed in aerobic exercise is ____. Duration recommended when weight management is goal: longer durations of greater than or equal to __-__min per day.
duration. 60, 90
Recommended time/duration of PA can be performed ____ or ____ and can be accumulated over the course of a day in one or more sessions of PA that total at least __min per session.
continuously, intermittently, 10
Type A and B aerobic activities are ______. At __-___ intensities, and generally safe. Type C and D activities are _______, and involve series of low to high intensity _____, with interspersed rest periods.
continuous, low, moderate. discontinuous, bouts
Considerations when selecting modes:
Client's ___ and ____.
Ease of _____.
Convenience and ______.
Trainee's _____ of mode.
skill, fitness.
progression.
accessibility
enjoyment
Exercise volume is product of _____, ____, and ____, or known as the ____ of exercise. Volume may be used to estimate gross ___ of individual's Ex Rx. MET min/wk and kcal/wk can be used to estimate volume in a ____ manner.
frequency, intensity, time, FIT. EE. standardized
ACSM recommends the accumulation of __-__ MET min per week. A pedometer step count of at least ___-____ steps per day can meet recommended exercise targets. This volume is about equal to ____ kcals/week.
500-1000. 5,400- 7,900. 1000
Rate of progression: during initial phase of exercise program, applying the principal of _____ is prudent to reduce risks of adverse ____ events and musculoskeletal ____ as well as to enhance ____ and ____ to exercise. usually best not to advance __ components at the same time. Increase in duration of _-__ min per session every 1-2 wks over the first 4-6 weeks is reasonable.
start low and go slow, cardiovascular, injury, adoption, adherence. 2. 5, 10.
Forms of muscular fitness:
strength, hypertrophy, power, local muscular endurance
Average-good bench press scores for college aged men: __-__.
Average-good bench press scores for college aged women: ___-___.
Average-good push up score college aged men:
Average-good push up score college aged women:
0.99, 1.26.
0.59, 0.77.
17-28.
10-20
Most common training focuses for health related fitness are ___ and ____; however ___ may be particularly important for older adults.
muscular strength, endurance. power
Insufficient power in older adults has been associated w/greater risk of accidental ____. Aged individuals can safely perform the ___ muscular contractions, or reps, that optimally develop muscular ___.
falls. fast velocity, power
Prescription: Strength
greater than __% 1RM is recommended. Improvements elicited across wide spectrum of intensities (__-__% 1RM) w/maximal gains observed at a mean training intensity of __% of 1RM (__-__ rep max).
For trained individuals: improvements necessitate greater intensity (__-__% 1RM) and wider load range (__-__ RM) w/maximal strength gains optimized at a mean training intensity of __% 1RM and greater emphasis on heavier loads (__-__ RM).
60. 40, 85, 60, 8, 12.
80, 100, 1, 12, 80, 1, 6
intensity refers to the magnitude of _____; the amount of _____ lifted. Most often prescribed as a ____ of individual's ____ for given exercise.
loading, weight. percentage, 1 RM
For muscular hypertrophy emerging research demonstrates that regardless regardless of load lifted, performing resistance training sets to volitional ___ results in hypertrophy, even w/loads as little as __% 1RM.
failure, 30
Power training best incorporated w/ __-__ sets per exercise using light-moderate loading for __-__ reps at __-__% 1RM for upper body, and __-__% 1RM for lower body.
1, 3, 3, 6, 30, 60, 0, 60
When training for local muscular endurance, lighter loads may be coupled w/ higher ___ of __-__ or more, or moderate to heavy loading w/ short ___ periods; known as ____ training.
reps, 15, 20, rest, circuit
Resistance training frequency: __-__ non-consecutive days per week.
Advanced: ___-__ days per week.
Minimum __ hour rest between workouts for given muscle group.
2, 3.
4, 6.
48
ACSM resistance training frequency recommendation: Each major muscle group __-__ days per week, w/at least ___ hours separating the sessions for the same muscle group.
2, 3, 48
General resistance training recommendations:
Novice: __-___% 1RM.
Intermediate: __-___% 1RM.
Advanced: __-___% 1RM.
Muscular endurance: less than or equal to ___% 1 RM.
60, 70.
70, 80.
80, 100.
50
volume of resistance training quantified as total number of __ performed for given muscle group/movement pattern per week. Expressed as ___ X ___ X ____. Individuals seeking advanced muscular fitness goals, graded dose response relationship exists between number of weekly ___ per muscle group and levels of _____ and ___ that can be attained.
sets. sets, reps, load. sets, hypertrophy, strength
Healthy adults: Each muscle group for total of __-__ sets w/ __-__ reps per set w/ a rest interval of __-__ min between sets.
Older adults and very deconditioned: greater than or equal to __ sets of __-__ reps of moderate intensity (__-__% 1 RM) resistance exercise.
2, 4, 8, 12, 2, 3.
1, 10, 15, 60, 70
Resistance training regimens should focus on ___ or ____ exercises that affect more than one muscle group. Single joint exercises target major muscle groups. To avoid creating muscle imbalances that may lead to injury, ____ muscle groups should be included in the routine; aka ___ and _____.
multi joint, compound. opposing, agonist, antagonist
Isokinetic training: ___ is held constant.
Advantages: increased __, ____, and ___. Accommodating ____, minimal ____.
Disadvantages: ___ isokinetic dynamometers, minimal ____.
speed.
strength, power, endurance, resistance, soreness.
costly, hypertrophy
Static isometric exercise:
Advantages: Minimal or no ____. can be performed ____. can exercise while _____.
Disadvantages: strength gains limited to joint ___ trained.
Minimal ____.
equipment. anywhere. immobilized
angle, hypertrophy
Order of exercises: include each ___ muscle group.
Muscle balance: Both ____, and ____/_____.
Order: First- ___ exercises and large muscles.
second- ___ exercices and small muscles.
Novice: minimize fatigue by ____ muscle groups.
major.
bilateral, agonist, antagonist
multi joint
single joint
alternating
Rest periods: ___ and ___ dictate rest.
Endurance: less than __min.
Hypertrophy: __-__ min.
Strength and Power: __-__ min.
goals, intensity.
1
2, 3
3, 5
______: Most common form of muscular fitness exercise; stands for ____. Especially for large muscle groups, ____ exercises should be used for previously ____ individuals for the first few weeks (__-__ weeks).
DCER, dynamic constant external resistance (isotonic). machine, untrained, 4, 6
Resistance training programs should start w/a basic design to establish foundational strength; usually the first __-__ weeks.
4, 6
Muscular strength may be maintained as long as the training ____ or the ____ lifted is retained.
intensity, resistance
Eccentric training:
train w/higher ___ and ____.
specialized _____.
reduce training ___.
increased risk for ____.
forces, velocity.
devices.
time.
DOMS
Extreme conditioning: High intensity and high volume functional training w/short rest periods: known as ____.
Crossfit
Steps for designing RT programs:
Identify ____.
Determine program ____.
Identify muscle _____.
Select ____.
____ exercises.
Use goals to determine ___, ____, _____ and ____/____..
Set guidelines for progressive ______.
goals.
type.
weaknesses.
exercises.
order.
sets, reps, load, rest, recovery
overload
Specificity: muscle ____, muscle ____, training ____.
group, action, intensity
overload: greater than ___% 1RM
60
Progression: progress ___ and ___.
volume, intensity
Initial improvements of untrained individuals is usually ___. newbie gains
rapid
_______: plateaus in strength and muscle mass for advanced lifters
diminishing returns
Reversibility: ____ and ___ losses when program is interrupted or terminated.
mass, strength
Exercise sequencing: Generally, _____, ____, and then _____ exercises.
power, other core, assistance
Pre-exhaustion: ____ exercise arrangement to purposely ___ a large muscle group as a result of single joint exercise prior to multi joint exercise involving the ___ muscle. Example: cable chest fly before bench press.
reverse, fatigue, same
One method for athletes to recover more fully between exercises is to alternate _____ and ____ exercises. If exercises are performed w/minimal rest periods, it is known as ____ training. Another way to improve recovery and recruitment between exercises is to alternate ___ and ____ exercises.
upper body, lower body. circuit. push, pull
______: sequentially performing two different exercises for same muscle group.
compound set
Minimum Protein recommendation for those weight training: __-___ g/kg. Do not forget sufficient ___ in order to spare protein.
1.6, 1.8, CHO
Creatine improves high intensity efforts less than ___seconds. Creatine and ____ aid in increasing _____.
30. HMB, lean mass
With resistance training, transformations from type __ to type ___ to type ___ fibers can be seen. Then small percentages change from type ___ to type ____.
IIx, IIax, IIa. IIa, IIc
Exercise activity that recruit motor units w/type IIx fibers initiate shift toward ___ fibers.
IIa
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