Exercise Testing and Prescription Final

Is there a single test that can fully characterize an individual's overall flexibility?

No, flexibility is joint-specific.

What contributes to flexibility at a given joint?

Muscle length, tendon elasticity, ligament structure, joint capsule integrity, bone structure, and nervous system activity.

What two things does the Functional Movement Screen (FMS) assess for injury prevention?

Mobility and stability.

What factors influence range of motion (ROM)?

Age, sex, activity level, joint structure, muscle elasticity, temperature, injury history, and connective tissue flexibility.

What is the bony landmark for ankle dorsiflexion and plantarflexion measurements?

The lateral malleolus.

What does the three-compartment model of body composition include?

fat mass, fat-free soft tissue, total body water

What does the two-compartment model of body composition include?

fat mass, fat free soft tissue

What does the four-compartment model of body composition include?

fat mass, total body water, fat free soft tissue, BMD

What variables assist in creating individualized exercise programs?

Age, fitness level, goals, health status, experience, injuries, time availability, and preferences.

Define energy expenditure.

The amount of energy a person uses to perform bodily functions and physical activity.

Define metabolic equivalent (MET).

A unit used to estimate energy expenditure; 1 MET equals resting oxygen consumption of 3.5 mL/kg/min.

Define respiratory exchange ratio (RER).

The ratio of carbon dioxide produced to oxygen consumed (VCO₂/VO₂).

What is the volume in exercise prescription?

The product of frequency, intensity, and duration.

What are common methods for monitoring exercise intensity?

Heart rate, RPE (Rate of Perceived Exertion), talk test, and METs.

What exercise programming considerations should be used?

Specificity, overload, progression, recovery, reversibility, individuality, and variation.

What is the age-predicted maximal heart rate formula?

HRmax = 220 − age.

What are the major cardiovascular disease (CVD) risk factors?

Age, family history, smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia, prediabetes, and diabetes.

Define muscular endurance.

The ability of a muscle or muscle group to perform repeated contractions over time without fatigue.

What muscle contractions are involved in dynamic exercise?

Concentric and eccentric contractions.

What information is gathered in body composition measurements?

Body fat percentage, lean body mass, fat mass, and fat-free mass.

What terms are associated with physical activity in children?

Active play, moderate-to-vigorous physical activity (MVPA), motor skills, and physical literacy.

How much vigorous intensity exercise should children participate in?

Vigorous activity at least 3 days per week.

According to ACSM guidelines, what age is classified as older adults?

65 years and older.

Define type 1 diabetes.

An autoimmune disease where the pancreas produces little or no insulin.

Define type 2 diabetes.

A metabolic disorder characterized by insulin resistance and impaired insulin production.

Which type of diabetes is more prevalent?

Type 2 diabetes is much more common than type 1 diabetes.

What are direct body composition measurements?

Methods that directly measure body composition, such as cadaver analysis.

What are indirect body composition measurements?

Methods based on assumptions from direct methods, such as hydrostatic weighing or DEXA.

What are doubly indirect body composition measurements?

Methods using equations derived from indirect methods, such as skinfolds and BIA.

Why are individuals with type 1 diabetes more likely to experience hypoglycemia during exercise?

Because exercise increases glucose uptake while insulin levels may remain high.

How does blood pressure change during exercise?

Systolic blood pressure increases, while diastolic pressure usually stays the same or changes slightly.

What are the general resistance training guidelines for exercise prescription?

2-4 sets, 8-12 reps, and 2-3 minutes of rest for strength training.

What is the proper increase of aerobic exercise duration every 1-2 weeks?

Increase duration by about 5-10 minutes every 1-2 weeks.

How many major questions are on the PAR-Q+?

7 questions.

Which physical health domain is targeted for the general population?

Health-related fitness.

What are the domains of health?

Physical, mental/emotional, social, spiritual, intellectual, environmental, and occupational.

What are the skill-related components of physical fitness?

Agility, balance, coordination, power, reaction time, speed, and accuracy.

What are the health-related components of physical fitness?

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

What are proper exercise programming considerations?

Frequency, intensity, time, type, progression, recovery, and specificity.

What are ACSM recommendations for resistance training?

Train each major muscle group 2-3 days per week with progressive overload.

What are examples of Type B exercises?

Low-intensity, longer-duration aerobic activities such as walking, jogging, cycling, and swimming.

What muscular endurance tests are commonly completed in exercise science classes?

Push-up test, curl-up test, plank test, and YMCA bench press test.

What does FITT-VP stand for?

Frequency, Intensity, Time, Type, Volume, Progression, Pattern