EX RX test 2

Measures of Aerobic Exercise Intensity

Heart Rate (HR), RPE, METs, and VO₂.

Resistance Training Intensity

%1RM (one-repetition maximum) and repetition ranges.

HRmax Formula

220 minus age.

HRR Formula

HRmax minus HRrest.

Karvonen Target HR Formula

(HRR × intensity) + HRrest.

Exercise Affect Importance

Considers how you feel to improve enjoyment, motivation, and adherence.

Positive vs Negative Affect

Positive affect is feeling good/pleasant; negative affect is feeling bad/unpleasant.

High Activation

Feeling energized, aroused, or excited (can be positive or negative).

Affect vs RPE

Affect measures emotional feeling, while RPE measures perceived physical effort.

PAAS Categories

Positive Affect, Negative Affect, Fatigue, and Tranquility.

SEES Categories

Positive Well-Being, Psychological Distress, and Fatigue.

ACSM Aerobic Frequency

3-5 days per week.

ACSM Moderate Aerobic Intensity (%HRR)

40-59% HRR.

ACSM Vigorous Aerobic Intensity (%HRR)

60-89% HRR.

ACSM Moderate Aerobic Time

At least 150 minutes per week.

ACSM Resistance Frequency

2-3 days per week.

ACSM Resistance Volume

2-4 sets of 8-12 repetitions.

ACSM Flexibility Stretch Duration

Approximately 10-30 seconds per static stretch.

MET Calorie Expenditure Formula

MET × 3.5 × body weight (kg) ÷ 200.

VO₂ Calorie Conversion Rule

Approximately 5 kcal per 1 liter of oxygen consumed.

Moderate Aerobic Volume Recommendation

150-300 minutes per week.

Vigorous Aerobic Volume Recommendation

75-150 minutes per week.

Walking Cadence Definition

Steps per minute (steps/min).

Big Five Personality Traits (OCEAN)

Openness, Conscientiousness, Extraversion, Agreeableness, and Neuroticism.

Extraversion Exercise Preference

Group fitness, team sports, or exercising with friends.

Conscientiousness Exercise Preference

Structured programs, tracking workouts, and specific goals.

Older Adult Exercise Barriers

Chronic health conditions, pain, fear of falling, and lack of access.

Older Adult Exercise Bias

Assuming age alone dictates exercise ability and limiting intensity.

Neuromotor Exercise Focus

Balance, agility, coordination, gait, and proprioception.

what is an example of a neuromotor exercise where sensory input is manipulated?

standing on 2 feet with eyes closed

what neuromuscular exercises does not involve manipulation of the base of support?

medicine ball slams

the medicine ball slam exercise can be used to improve power and reaction time in older adults

true

what is not an intrinsic risk factor for falling?

slipper surfaces

what statement about sarcopenia is false

it is a multi-system conditioning that decreases function in older adults

falling is the leading cause of nonfatal trauma resulting in hospitalization of older adults

true

all older adults have some form of chronic disease

false

the ASCM guidelines recommend all older adults aim for 150 min. of light exercise or 75 min. of moderate exercise

false

what is the appropriate intensity for resistance training for a novice or deconditioned older adult

40-50% of 1RM

affect scales and RPE scales measure the same thing

false

if you want your client to walk at a vigorous intensity, which of the following would be appropriate

RPE of 7-8 on the 0-10 scale

what personality trait is negatively associated with physical activity behaviors

neuroticism

as RPE increases, negative affect always increases

false