KINE 1300 UTA Exam 3 study

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ACSM call exercise prescription an

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Health

172 Terms

1

ACSM call exercise prescription an

art

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2

______ to ______ minutes of moderate-intensity PA

150-300

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3

_____ to ____ minutes of vigorous-intensity PA

75-150

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resistance training _____ days per week

2

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5

Progression: what do you increase first

duration

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6

Progression: what percentage do you increase things at

10%

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7

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

5

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8

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

3

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9

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

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10

progressive overload causes

improved functional capacity and efficiency

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Optimal training intensity

60-80% VO2 max

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12

Optimal training frequency

3-4 days/wk

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13

Optimal training duration

20-30 mins

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14

Exercise prescription terms (4)

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

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15

RPE is used to

titrate (compare) the exercise.

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ideal RPE range

12-16

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17

Factors that affect Exercise Rx

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

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18

Which is the least reliable measurement

% HR max

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19

Which is the most accurate measurement

% HRR

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20

What measurement requires true resting HR

% HRR

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21

warmup length

5-10 mins

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22

warmup intensity

10-30% VO2 max

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23

cooldown length

10 minutes

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24

Which phase does stretching have the most flexibility benefits

cooldown

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25

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

70%

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26

Individuals can acclimatize to the heat within -__ _______

7-14 days

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27

Wind can ______ heat loss by _____

increase, convection

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Wind can _____ the _____ of _____

increase, evaporation, sweat

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29

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

greater, dryer air, greater evaporation

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30

convection is the process of

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

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31

_______heat is lost ______ times faster compared to ____

water, 25, air

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32

An example of convection is

the use of a fan

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33

the _____ Ice Bowl was played at _________ Fahrenheit

1967, -18

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34

_____ Fahrenheit is associated with ________

50, hypothermia

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35

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

4.3%, 1%. 1%. VO2 max

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36

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

1 hour, electrolyte, CHO solution

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

water

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38

Increase in ozone=

decrease lung function

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39

SO2 caution for

asthmatics

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40

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

hemoglobin, decrease

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41

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

1%, 10%

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42

Hypertrophy is

an increase in muscle fiber size with training

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43

Hyperplasia is

an increase in the number of muscle fibers with training

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44

Atrophy is

a decrease in the muscle fiber size with detraining

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45

Who is the father of progressive resistance exercise

Milo of Croton

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46

Isometric/ static training

muscle length does not change

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

joint angle of training

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48

Plyometrics is

explosive jumping, skipping, hopping, throwing

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49

Repetition max for strenght

less than or equal to 6

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50

Repetition max for endurance

15-20

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Repetition max for promoting both muscular strength and endurance

8-12

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rest interval for strength (heavier loads)

2-3

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rest interval for endurance (lighter loads)

1-2

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54

resistance training frequency

2-3 days a week, nonconsecutive days

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Periodization is

systematic program variation

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Periodization optimizes ________ ______, reduces _______ ______, improves ______

performance gains, overuse injuries, adherence

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Macrocycle

1 year

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Mesocycle

3-4 month

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Microcycle

1-4 week

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60

Active rest cycle

1-3 week of recreational activity

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61

ACSM resistance training recommendations for children: _____ to ______ repetitions

8-15

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ACSM resistance training recommendations for seniors: _____ to ___ repetitions

10-15

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63

ACSM resistance training recommendations for seniors: ____ to ____ exercises

8-10

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ACSM resistance training recommendations for seniors: _____ intensity -%

40-50

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65

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

2

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66

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

12-15

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67

ACSM resistance training recommendations for pregnancy: proper ________

breathing

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68

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

Kegel, pelvic floor

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

isometric muscle contractions, Valsalva maneuver, supine exercise

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70

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

thermoneutral

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71

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

4-6

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72

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

8-10

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73

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

light weight, 10-15, 8-12

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

1

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

11-14

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

dizziness, dysrhythmias, unusual shortness of breath, angina

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77

overtraining is

training stimulus exceeds the rate of adaptation

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

decrease

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Overtraining can be avoided with

adequate rest and recovery between workouts

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80

Overreaching is

overtraining on a short-term basis

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what is the first stage of overtraining

overreaching

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82

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

training intensity, volume

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83

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)

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84

Children are similar in (3)

VO2 Max, PC+ATP energy system, ventilatory threshold

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Children are higher in (2)

maximal HR, ventilation at a given absolute VO2

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86

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

cardiorespiratory, muscular fitness

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87

Benefits of regular PA in children: improved _____ _____

bone health

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88

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

cardiovascular and metabolic biomarkers

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Benefits of regular PA in children: increased ____ ____

insulin sensitivity

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90

Benefits of regular PA in children: increased ______

HDL-C

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

type 2 diabetes

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Benefits of regular PA in children: favorable _____ _______

body composition

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93

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

anxiety, depression

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94

What is the preferred mode of GXT for children

treadmill

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95

Children exercise prescription: intensity

greater than or equal to 80% HR max

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96

Children exercise prescription: frequency

3-4 days a week

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97

Children exercise prescription: duration

30-60 minutes

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98

What accounts for much of the healthcare costs

falls and lack of balance

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99

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

rate of increase

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100

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

10-30%

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