KINE 1300 UTA Exam 3 study

ACSM call exercise prescription an

ACSM call exercise prescription an

art

______ to ______ minutes of moderate-intensity PA

150-300

_____ to ____ minutes of vigorous-intensity PA

75-150

resistance training _____ days per week

2

Progression: what do you increase first

duration

Progression: what percentage do you increase things at

10%

Exercise at moderate intensity for greater than or equal to ___ days per week

5

Exercise at vigorous intensity for greater than or equal to ___ days per week

3

Progressive overload is

that for a tissue or organ to improve its function, it must be exposed to a stimulus greater than its normally accustomed to

progressive overload causes

improved functional capacity and efficiency

Optimal training intensity

60-80% VO2 max

Optimal training frequency

3-4 days/wk

Optimal training duration

20-30 mins

Exercise prescription terms (4)

% VO2 R. % VO2, % HRR, % HR max

RPE is used to

titrate (compare) the exercise.

ideal RPE range

12-16

Factors that affect Exercise Rx

Age, Medications, Disease, Orthopedic Problems, Preferences, Motivations, Goals or Outcome

Which is the least reliable measurement

% HR max

Which is the most accurate measurement

% HRR

What measurement requires true resting HR

% HRR

warmup length

5-10 mins

warmup intensity

10-30% VO2 max

cooldown length

10 minutes

Which phase does stretching have the most flexibility benefits

cooldown

Time off may reduce total volume of aerobic exercise for a few weeks by as much as ______ without negatively affecting VO2 max.

70%

Individuals can acclimatize to the heat within -__ _______

7-14 days

Wind can ______ heat loss by _____

increase, convection

Wind can _____ the _____ of _____

increase, evaporation, sweat

In cold climates there is a ______ convection loss of heat due to ______ ____ and ______ _________

greater, dryer air, greater evaporation

convection is the process of

losing heat through the movement of air or water molecules across the skin

_______heat is lost ______ times faster compared to ____

water, 25, air

An example of convection is

the use of a fan

the _____ Ice Bowl was played at _________ Fahrenheit

1967, -18

_____ Fahrenheit is associated with ________

50, hypothermia

Beyond a ______ level of CO, for every ____ increase in CO in the blood = ____ decrease in _____ ___

4.3%, 1%. 1%. VO2 max

For exercise greater than ___ _______ you should rehydrate with an ______ and _______ ________

1 hour, electrolyte, CHO solution

For exercise less than __ ____ you can rehydrate with only ______ as the electrolyte loss is minimal

water

Increase in ozone=

decrease lung function

SO2 caution for

asthmatics

CO binds to _____ to _______ the O2 carrying capacity of the blood

hemoglobin, decrease

CO has a ______ effect in smokers, and a ______ effect in non smokers

1%, 10%

Hypertrophy is

an increase in muscle fiber size with training

Hyperplasia is

an increase in the number of muscle fibers with training

Atrophy is

a decrease in the muscle fiber size with detraining

Who is the father of progressive resistance exercise

Milo of Croton

Isometric/ static training

muscle length does not change

Isometrics: increase in size is limited to _____ ______ ___ ______

joint angle of training

Plyometrics is

explosive jumping, skipping, hopping, throwing

Repetition max for strenght

less than or equal to 6

Repetition max for endurance

15-20

Repetition max for promoting both muscular strength and endurance

8-12

rest interval for strength (heavier loads)

2-3

rest interval for endurance (lighter loads)

1-2

resistance training frequency

2-3 days a week, nonconsecutive days

Periodization is

systematic program variation

Periodization optimizes ________ ______, reduces _______ ______, improves ______

performance gains, overuse injuries, adherence

Macrocycle

1 year

Mesocycle

3-4 month

Microcycle

1-4 week

Active rest cycle

1-3 week of recreational activity

ACSM resistance training recommendations for children: _____ to ______ repetitions

8-15

ACSM resistance training recommendations for seniors: _____ to ___ repetitions

10-15

ACSM resistance training recommendations for seniors: ____ to ____ exercises

8-10

ACSM resistance training recommendations for seniors: _____ intensity -%

40-50

ACSM resistance training recommendations for seniors: exercise at least ____ days a week

2

ACSM resistance training recommendations for pregnancy: ____ to ____ repetitions to moderate fatigue

12-15

ACSM resistance training recommendations for pregnancy: proper ________

breathing

ACSM resistance training recommendations for pregnancy: _____ exercises and strengthening of the ______ _______ are beneficial

Kegel, pelvic floor

ACSM resistance training recommendations for pregnancy: avoid ______ ________ _____, ______ _______, _____ ____ after 16 weeks of pregnancy

isometric muscle contractions, Valsalva maneuver, supine exercise

ACSM resistance training recommendations for pregnancy: exercise in a __________ environment

thermoneutral

ACSM resistance training recommendations for pregnancy: resume exercise _____ to ______ wk postdelivery

4-6

ACSM resistance training recommendations for pregnancy: resume exercise ____ to ___ wk with cesarean

8-10

resistance training with CAD: begin with ____ _____, ___ to ___ repetitions: progress to ____ to ____

light weight, 10-15, 8-12

resistance training with CAD: perform each exercise initially for ___ set and progress as tolerated

1

resistance training with CAD: a RPE of ___ to ___ to guide effort

11-14

resistance training with CAD: stop for ______, ______, ____ ____ ____ ___, or _____

dizziness, dysrhythmias, unusual shortness of breath, angina

overtraining is

training stimulus exceeds the rate of adaptation

Overtraining: ____ in performance and other physical and psychological effects that can last for months

decrease

Overtraining can be avoided with

adequate rest and recovery between workouts

Overreaching is

overtraining on a short-term basis

what is the first stage of overtraining

overreaching

Overreaching: recovery can occur in a few days with reduced ___ ____ and ____

training intensity, volume

Children are lower in (7)

generation of ATP via glycolysis, absolute energy production, ability to dissipate heat via evaporation, ability to acclimatize to heat and deal with cold (longer and more gradual acclimatization needed), economy of walking (need more O2 for walking), BP and RPE response to exercise, oxygen deficit (achieve steady state faster)

Children are similar in (3)

VO2 Max, PC+ATP energy system, ventilatory threshold

Children are higher in (2)

maximal HR, ventilation at a given absolute VO2

Benefits of regular PA in children: improved ________ and ______ _______

cardiorespiratory, muscular fitness

Benefits of regular PA in children: improved _____ _____

bone health

Benefits of regular PA in children: improved _________ and _______ ________*

cardiovascular and metabolic biomarkers

Benefits of regular PA in children: increased ____ ____

insulin sensitivity

Benefits of regular PA in children: increased ______

HDL-C

Benefits of regular PA in children: lower risk of _____ ___ _______

type 2 diabetes

Benefits of regular PA in children: favorable _____ _______

body composition

Benefits of regular PA in children: reduced symptoms of _____ and ______

anxiety, depression

What is the preferred mode of GXT for children

treadmill

Children exercise prescription: intensity

greater than or equal to 80% HR max

Children exercise prescription: frequency

3-4 days a week

Children exercise prescription: duration

30-60 minutes

What accounts for much of the healthcare costs

falls and lack of balance

for seniors follow a ____ ___ ____ similar to that for extremely deconditioned individuals

rate of increase

Endurance training in seniors: VO2 max increases about _- in those who were previously sedentary

10-30%