ex rx exam 3 review

What intensity range is most appropriate for a sedentary beginner and why?

Low to moderate intensity (about 40-60% HRR) because it allows the body to safely adapt while reducing the risk of injury and burnout.

Why should duration or frequency typically be increased before intensity?

Because it helps build a safe fitness base and endurance first, reducing the risk of injury and overtraining.

Explain the dose–response relationship and how it applies to beginners.

As exercise (the “dose”) increases, fitness improves (the “response”), and for beginners even small increases lead to noticeable improvements, so they don’t need high intensity to see results.

What weekly frequency is recommended for moderate-intensity aerobic exercise?

At least 5 days per week.

What does each component of FITT-VP represent, and which one is commonly misunderstood?

Frequency of exercise, Intensity of exercise, Time (duration) of exercise, Type of exercise, Volume of exercise, Volume is most misunderstood

What weekly volume is associated with health benefits (MET-min range)?

Physical activity is between 500 and 1,000 MET*min/week.

Why is increasing total volume important for weight loss?

Because it increases overall calorie expenditure, which helps create the energy deficit needed to lose body fat.

How can exercise be accumulated throughout the day while still being effective?

By breaking it into shorter chunks (like 10-15 minutes) that still add up to the total daily or weekly goal and provide the same health benefits.

Why is spreading exercise across the week important for injury prevention?

By allowing the body time to recover between sessions.

What is an appropriate starting prescription (sets, reps, frequency) for beginners?

1 or 2 sets of 8 to 12 reps using light resistance during 2 or 3 nonconsecutive sessions per week.

Define progression and explain how it is applied in resistance training.

Gradually increasing training stimulus over time (like adding weight or adjusting reps) to continue improvements and avoid plateaus.

What is overload and why is it necessary for adaptation?

Means stressing the body beyond its normal level, which is necessary to stimulate improvements in strength and muscle.

Why are large muscle groups typically trained before smaller ones?

Because they require more energy and coordination, so they should be worked when the body is least fatigued.

What does specificity mean in resistance training?

The body adapts specifically to the type of training performed, so exercises should match the desired goal.

According to newer guidelines, what factors matter most for hypertrophy?

Total training volume, intensity, and proper progression.

What range of loads can be effective for hypertrophy?

Moderate to heavy loads (about 60%-80% 1RM or more).

How much weekly volume is generally recommended for muscle growth?

Multiple sets per muscle group across the week, as higher volume leads to greater muscle growth.

Why are rigid programming rules less emphasized in current recommendations?

Because individuals respond differently to training, so programs should be flexible and tailored to the person.

What types of exercises are most appropriate for improving core stability?

Trunk curl, Dead bug, Side bridge (plank), Bird dog.

Which exercises should be avoided for individuals with low back concerns and why?

Straight leg raises and bent leg raises because they place excessive compressive stress on the lumbar spine.

What is the difference between local and global core muscles?

Local core muscles are deep muscles that stabilize the spine, while global muscles are superficial muscles that help control movement and balance loads.

What is a neutral spine and why is it important?

Natural alignment of spinal curves, and its important because it help distribute forces and protect the spine.

Which system is responsible for coordinating spinal stability?

The neural control system.

What type of training is most important for reducing fall risk in older adults?

Balance training.

What is the recommended frequency for neuromotor training?

2 or 3 days per week, 20 to 30 minutes per session (60 min or more per week).

How can neuromotor exercises be progressed to increase difficulty?

Reduce base of support, reduce sensory input, and disrupt center of gravity.

What are examples of neuromotor training activities?

Pilates, yoga, tai chi, aquatic approaches.

What components are included in neuromotor fitness?

Balance, coordination, agility, and proprioception.

What environmental factor increases risk of heat-related illness the most?

High humidity.

How does altitude affect oxygen availability and exercise response?

At higher altitude, oxygen availability decreases, which causes increased heart rate and reduced exercise performance.

Which air pollutant most directly reduces oxygen transport?

Carbon monoxide most directly reduces oxygen transport by limiting oxygen delivery in the blood.

What strategies can reduce exposure to air pollution during exercise

Avoid areas with high carbon monoxide (e.g., smoking areas, high traffic, urban environments) and avoid exercising in peak pollution hours (7am-10am and 4pm-7pm).

What factors increase the risk of hypothermia?

Cold exposure, wind, water exposure, low body fat, inadequate clothing, and personal characteristics (age, sex).

What are the key components of a complete exercise program?

Aerobic fitness conditioning, Muscular fitness conditioning, Flexibility activities, Neuromotor exercise training.

What is functional overreaching and how does it differ from overtraining?

 Short term overreaching followed by recovery that leads to improved performance; recovery period of days to weeks, while overtraining leads to longer lasting performance decline; recovery time of several weeks-months or longer.

What are common signs of overtraining?

Decreased performance with increased effort and increased perception of effort for the same workout.

What is overtraining syndrome?

“Prolonged maladaptation” regarding the response to training.

What is low energy availability and why is it a concern?

Energy intake is too low to support exercise and normal body functions, which can negatively affect health performance.

What is RED-S and how does it impact performance?

Relative Energy Denticity in Sport is a condition that impairs (weaken) multiple body systems (like metabolism, bone health, and performance) due to low energy availability.

What strategies help prevent overtraining?

Proper progression, adequate rest, good nutrition, sleep, and using periodization.