Introduction to Exercise Prescription

low cardiorespiratory fitness

what is the leading cause in preventable deaths

physical activity

what can decrease the risk of death due to low cardiorespiratory fitness

sedentary behavior

What is the primary controllable cardiac risk factor

sitting

which activity is being defined as the "new smoking"

Frequency

Intensity

Time (duration)

Type

Volume

Progression

what does FITT-VP stand for?

week or month

volume refers to the total amount of training load per...

anaerobic

aerobic

mixed

what are the types of exercise that can be prescribed when using the FITT principle

anaerobic activity

sprinting, weight lifting, and plyometrics are examples of...

steady state

anaerobic activities do not allow individuals to reach ___________ __________

power: lasts < 10 sec, capacity: lasts 10sec-3 min

what is the difference between anaerobic power and anaerobic capacity activities

power: 3-15 min

capacity: 15-20 min

what is the difference between aerobic power and aerobic capacity activities

aerobic activity

walking, jogging, swimming, cycling, and rowing are examples of...

ignored

Intensity is the FITT principle that is most often...

absolute

___________ intensity is expressed as kcalories/per unit time and can be measured as power output

relative

___________ intensity is more so used in the clinic and uses HR or RPE, VO2 max, and METs

55-70

HR should be at ________% of HR max to improve aerobic capacity

karvonen method (HRmax-HRrest)*intensity(%)+HRrest

what is the most accurate method to calculate THR

the program becomes low-intensity/maintenance

what happens if exercise intensity does not adjust to training improvements

it underestimated HRmax in older people

what is wrong with the 220-age method of calculating HR max

206.9-0.67*age

what equation should be used to calculate HR max most accurately

1 rep max (RM)

% or max speed

volume (total) workloads

how can we determine anaerobic intensity?

using 5 or 10 rep max

how can we determine repetition max for beginners, elderly, or injured individuals

exercise mode

what determines the time/duration of physical activity

false

true or false: there is a duration threshold for optimal aerobic improvements

Specific

Measurable

Action Oriented

Realistic

Time Frame

what is the definition of SMART when setting goals

4-6weeks

what is the time range for a STG

3-6 months

what is the time range for a LTG