Exercise Prescription And Programming Considerations

Front 1

Primary determinant for all program goals

Back 1

Needs Analysis

Front 2

Training Duration + Intensity +Volume are Fundamental components of ____design

Back 2

Program

Front 3

Training ___-____-____ are Fundamental Components of program design

Back 3

Duration + Intensity + Volume

Front 4

Exercise Selection and Order are part of the Fundamental Components of _____design

Back 4

Program

Front 5

Exercise ____and_____are part of the Fundamental Components of Program Design

Back 5

Selection + Order

Front 6

Progressive Preparation and Recovery Periods are part of the Fundamental Components of ____design

Back 6

Program

Front 7

____preparation and ____periods are part of the Fundamental Components of Program Design

Back 7

Progressive and Recovery

Front 8

The Metabolic system is a Fundamental Component of ___Design

Back 8

Program

Front 9

The ____system is a Fundamental Component of Program Design

Back 9

Metabolic

Front 10

Generic term for the preparation period prior to physical activity (PA)

Back 10

Warm-Up

Front 11

Purpose of a ____before exercise is to increase tissue/muscle temperature

Back 11

Warm-Up

Front 12

Purpose of a warm-up before exercise is to increase tissue/muscle____

Back 12

Temperature

Front 13

Purpose of a ______ before exercise is to facilitate cellular activity

Back 13

Warm-up

Front 14

Purpose of a warm-up before exercise is to facilitate_____activity

Back 14

Cellular

Front 15

Purpose of _____ before exercise is reduce the risk of activity-related injury

Back 15

Warm-up

Front 16

Purpose of warm-up before exercise is reduce the risk of activity-related

Back 16

Injury

Front 17

Purpose of a ____before exercise is to accelerate neural responses

Back 17

Warm-up

Front 18

Purpose of a warm-up before exercise is to accelerate____responsese

Back 18

Neural

Front 19

Purpose of a ____before exercise is to reduce stress on cardiac muscle (when implemented in a progressive fashion)

Back 19

Warm-up

Front 20

Purpose of a warm-up before exercise is to reduce stress on ______ muscle (when implemented in a progressive fashion)

Back 20

Cardiac (Heart)

Front 21

____before exercise helps prevent spikes in systolic blood pressure

Back 21

Warm-up

Front 22

Warm-up before exercise helps prevents spikes in ____blood pressure

Back 22

Systolic

Front 23

____before exercise reduces the risk for cardiac arrhythmias

Back 23

Warm-up

Front 24

Warm-up before exercise reduces risk for cardiac

Back 24

Arrhythmias

Front 25

Cold muscle tissue is ___pliable

Back 25

Less

Front 26

Cold muscle tissue is less

Back 26

Pliable

Front 27

___muscle tissue allows for limited enzymatic activity and reduced neural conduction

Back 27

Cold

Front 28

Cold muscle tissue allows for limited _____activity and reduced ____condudction

Back 28

Enzymatic Neural

Front 29

General _____ use gross motor activation

Back 29

Warm-ups

Front 30

____warm-ups use gross motor activation

Back 30

General

Front 31

General warm-ups use gross ___activation

Back 31

Motor

Front 32

General _____ are basic movements performed in a repeated fashion

Back 32

Warm-ups

Front 33

Kind of warm-up that are basic movements performed in repeated fashion

Back 33

General

Front 34

___warm-up includes

Back 34

walking

Hint 34

low-speed jogging

Front 35

Walking is a ____warm-up

Back 35

General

Front 36

Low speed jogging is a ____warm-up

Back 36

General

Front 37

Jump rope is a_____warm-up

Back 37

General

Front 38

Calisthenics is a ___warm-up

Back 38

General

Front 39

Biking is a ___warm-up

Back 39

General

Front 40

Calisthenics is a ______that uses repeated movement exercises to develop muscular tone and promote physical fitness

Back 40

warm up

Front 41

Warm-up that uses repeated movements to develop muscular tone and promote physical fitness

Back 41

Calisthenics

Front 42

Calisthenics is a warm-up that uses ______movements to develop muscular tone and promote physical fitness

Back 42

repeated

Front 43

Duration of _______ depends on the client’s fitness level and subsequent intensity or type of PA performed

Back 43

Warm-up

Front 44

_____of warm-up depends on client’s fitness level and subsequent intensity

Back 44

Duration

Front 45

Duration of warm-up depends on client’s _________and subsequent intensity

Back 45

Fitness level

Front 46

Duration of warm-up depends on client’s fitness level and subsequent_____

Back 46

Intensity

Front 47

Duration of warm-up also depends on type of _____being performed

Back 47

Physical Activity

Front 48

_____last 3-10 min

Back 48

Warm-ups

Front 49

Warm-ups last __-10 mins

Back 49

3

Front 50

Warm-ups last 3-__

Back 50

10

Front 51

High-intensity training requires longer _________ durations and more specific actions

Back 51

Warm-up

Front 52

_____-intensity training requires longer warm-up durations and more specific actions

Back 52

High

Front 53

____warm-up incorporates actions movement patterns neuromuscular pathways and musculature that will be specifically addressed during activity

Back 53

Specific

Front 54

_____warm-up incorporates neuromuscular pathways that will be specifically addressed during main activity

Back 54

Specific

Front 55

____warm-up incorporates musculature and movement patterns that will be specifically addressed during main activity

Back 55

Specific

Front 56

A specific warm-up for the main activity of a ______ would be light bench pressing

Back 56

Bench Press

Front 57

A specific warm-up for ____would be low intensity sprints/form running

Back 57

Sprinting

Front 58

A specific warm-up for the main activity of ____would be light weight squats or body-weight squats

Back 58

Squat

Front 59

______warm-up would be performing light weight squats/bodyweight squats for the main activity of the squat

Back 59

Specific

Front 60

Performance warm-up combines general and specific warm-up modalities while preparing for power and strength training

Back 60

True

Front 61

Performance warm-up combines______ and specific warm-up modalities

Back 61

General

Front 62

Performance warm-up combines general and _____warm-up modalities

Back 62

Specific

Front 63

_____warm-up combines general and specific warm-up

Back 63

Performance

Front 64

____warm-up prepares for power and strength training

Back 64

Performance

Front 65

Performance warm-up prepares for ____and strength training

Back 65

Power

Front 66

Performance warm-up prepares for power and ____training

Back 66

strength

Front 67

____warm-up activates large muscle groups via gross

Back 67

sport-specific movements

Hint 67

Performance

Front 68

Performance warm-up activities ___muscle groups

Back 68

Large

Front 69

_____warm-up activates large muscle groups

Back 69

Performance

Front 70

_____warm-up uses gross sport-specific movement

Back 70

performance

Front 71

Performance warm up uses gross sport ______movement

Back 71

Specific

Front 72

In ____warm-up gradual increases in ROM speed and intensity should be employed

Back 72

Performance

Front 73

In performance warm-up gradual increases in ____speed and intensity

Back 73

ROM

Front 74

In performance warm-up gradual increases in ROM ___and intensity

Back 74

Speed

Front 75

In performance warm-up gradual increases in ROM speed and _____

Back 75

Intensity

Front 76

This kind of warm-up uses gradual increases in ROM speed and intensity

Back 76

Performance

Front 77

Energy system used in ______warm-up should match those in the training session

Back 77

Performance

Front 78

______used in performance warm-up should match that in training session

Back 78

Energy system

Front 79

The energy system should match session in what warm-up?

Back 79

Performance

Front 80

In ___warm-up intensity should be 20-30% less than that of the actual training

Back 80

Performance

Front 81

In performance warm-up intensity should be __30% less than actual training

Back 81

20

Front 82

In performance warm-up intensity should be 20-__% less than actual training

Back 82

30

Front 83

In ____warm-up focus on skills/motor patterns reflective of the upcoming activity

Back 83

Performance

Front 84

Focus on skills/motor patterns of upcoming activity in this warm-up

Back 84

Performance

Front 85

what warm-up applies movement patterns that increase joint stability through proprioception

Back 85

functional

Front 86

_____warm-up uses proprioception

Back 86

Functional

Front 87

_____warm-up increases joint stability

Back 87

Functional

Front 88

Functional warm-up increases ____ stability

Back 88

Joint

Front 89

Functional warm-up increases joint stability through______

Back 89

Proprioception

Front 90

Unconscious perception of movement and spatial orientation

Back 90

Proprioception

Front 91

Is proprioception conscious or unconscious?

Back 91

Unconscious

Front 92

____warm-up applies movement patterns that increase joint stability

Back 92

Functional

Front 93

Objective of this warm-up is to improve the economy/function of joint movements

Back 93

Functional

Front 94

Objective of functional warm-up is to improve the _____movements

Back 94

Joint

Front 95

____warm-up has same benefits as general/specific warm-ups

Back 95

but have a functional focus

Hint 95

Functional

Front 96

_____warm-up encompasses injury prevention and core stabilization via full-ROM movements

Back 96

Functional

Front 97

Functional warm-up for ____preventation

Back 97

Injury

Front 98

Which warm-up for core stabilization via full ROM movements?

Back 98

Functional

Front 99

Use ______time to address preventive actions

Back 99

Warm-up

Front 100

Use ____ time to review forthcoming activity

Back 100

Warm-up

Front 101

Use ____time to increase muscle temperature and improve general functionality

Back 101

Warm-up

Front 102

______ should be based on the client’s goals experience physical condition and specific needs

Back 102

Warm-ups

Front 103

____based on client’s goals

Back 103

Warm-ups

Front 104

___based on client’s experience

Back 104

Warm-ups

Front 105

___based on client’s physical condition/needs

Back 105

Warm-ups

Front 106

______ warm-ups may be more suitable for deconditioned individuals

Back 106

General

Front 107

General warm-ups more suitable for ___people

Back 107

Deconditioned

Front 108

______ be practical and follow a logical sequence

Back 108

Warm-up

Front 109

Warm-up should follow a______

Back 109

Logical Sequence

Front 110

Range of motion

Back 110

speed

Hint 110

and intensity should gradually increase

Front 111

During warm-up ROM should gradually

Back 111

Increase

Front 112

During warm-up Speed should gradually

Back 112

Increase

Front 113

During warm-up Intensity should gradually

Back 113

Increase

Front 114

Large/gross movements at a slower rate combe before faster

Back 114

true

Front 115

Warm-ups uses ____movements at slower rate

Back 115

Large/gross

Front 116

Warm-ups use large/gross movements at ____rate

Back 116

Slower

Front 117

During warm-ups large/gross/slow movements come _____fast/specific actions

Back 117

Before

Front 118

Implemented post-exercise; intended to bring the body back to a pre-exercise (homeostatic) state

Back 118

Cool-Down

Front 119

Cool-Down is intended to bring body back to homeostatic (Pre-___) state

Back 119

Exercise

Front 120

_____uses low-intensity

Back 120

rhythmic

Hint 120

large muscle group activities

Front 121

Cool-Down uses ___intensity activities

Back 121

Low

Front 122

Cool-Down uses rhythmic ___muscle group activities

Back 122

Large

Front 123

____reduces the risk for post-exercise cardiac events

Back 123

Cool-down

Front 124

Cool-down reduces risk for post-exercise ____events

Back 124

Cardiac

Front 125

Cool-down should be used after both ____ to high-intensity anaerobic or aerobic activities

Back 125

Moderate

Front 126

Cool-down should be used after both moderate to _____-intensity anaerobic or aerobic activities

Back 126

High

Front 127

Cool-down should be used after both moderate to high-intensity _____ or aerobic activities

Back 127

Anaerobic

Front 128

Cool-down should be used after both moderate to high-intensity anaerobic or_____ activities

Back 128

Aerobic

Front 129

____promotes O2 delivery to the tissues/heart previously placed under stress

Back 129

Cool-down

Front 130

Cool-Down promotes ____delivery to previously stressed tissues

Back 130

Oxygen

Front 131

Naturally occurring compounds that serve as hormones/neurotransmitters in the sympathetic nervous system (SNS)

Back 131

Catecholamines

Front 132

Catecholamines are naturally occurring compounds that serve as hormones/____in sympathetic nervous system (SNS)

Back 132

Neurotransmitters

Front 133

Catecholamines are naturally occurring compounds that serve as _____/Neurotransmitter in sympathetic nervous system (SNS)

Back 133

Hormones

Front 134

Catecholamines are naturally occurring compounds that serve as hormones/neurotransmitters in _______ nervous system (SNS)

Back 134

Sympathetic

Front 135

Cool-down______Catecholamines

Back 135

Reduces

Front 136

_________ exercises can be used to promote muscle relaxation

Back 136

Flexibility

Front 137

Cool-down ____DOMS

Back 137

Reduces

Front 138

Cool-Down prevents ____pooling

Back 138

Blood

Front 139

Cool down ___cardiac output

Back 139

Improves

Front 140

Power/absolute strength use ATP-____phosphagen system

Back 140

CP

Front 141

Power and absolute strength use ATP-CP____system

Back 141

Phosphagen

Front 142

ATP-CP Phosphagen system is used during _____and absolute strength

Back 142

Power

Front 143

ATP-CP Phosphagen system is used during power and absolute ____

Back 143

Strength

Front 144

Force output during ATP-CP system reaches the _____ capabilities of the muscle

Back 144

Maximum

Front 145

Maximum capabilities of the muscle are reached during force output of the _____system

Back 145

ATP-CP

Front 146

Activities generally last < 15 seconds in the __system

Back 146

ATP-CP

Front 147

In the ATP-CP system

Back 147

activities last <___secs

Hint 147

15

Front 148

Glycolytic pathway can be subdivided depending on activity ______

Back 148

Duration

Front 149

Activity duration determines subdividing ______pathway

Back 149

Glycolytic

Front 150

Glycolytic pathway first overlaps with ___system

Back 150

CP

Front 151

____pathway first overlaps with CP system

Back 151

Glycolytic

Front 152

When Glycolytic pathway is overlapped with CP system can produce high force output until ___acid builds in tissues/blood

Back 152

Lactic

Front 153

After 30 secs local muscular endurance is main result of later stage training

Back 153

True

Front 154

After ____ secs local muscular endurance is main result of later stage training

Back 154

30

Front 155

After 30 secs local muscular _____ is main result of later stage training

Back 155

Endurance

Front 156

Anaerobic capacity improvements can be achieved when activity near ____levels is extended even further (60-90) secs

Back 156

Maximal

Front 157

Anaerobic to aerobic metabolism shifts occur during near-maximal exercise performed longer than 90 sec

Back 157

True

Front 158

Anaerobic to ____ metabolism shifts occur during near-maximal exercise performed longer than 90 sec

Back 158

Aerobic

Front 159

Anaerobic to aerobic metabolism shifts occur during near-_____ exercise performed longer than 90 sec

Back 159

Maximal

Front 160

Anaerobic to aerobic metabolism shifts occur during near-maximal exercise performed longer than _____sec

Back 160

90

Front 161

The metabolic system defines the capacity for work when expressed by time and intensity

Back 161

True

Front 162

The _____system defines the capacity for work

Back 162

Metabolic

Front 163

The metabolic system defines the capacity for ____

Back 163

Work

Front 164

Metabolic system defines capacity for work when expressed by ____and intensity

Back 164

Time

Front 165

Metabolic system defines capacity for work then expressed by time and ____

Back 165

Intensity

Front 166

Magnitude or level of degree at which an activity is performed

Back 166

Intensity

Front 167

Often expressed as a percentage of maximum

Back 167

Intensity

Front 168

After identifying the energy system for training

Back 168

select modalities and specific exercises that will maximize system efficiency

Hint 168

True

Front 169

Select modalities and specific exercises that will maximize system efficiency after identifying _________

Back 169

Energy system

Front 170

Select modalities and specific exercise that will maximize ________

Back 170

System efficiency

Front 171

Identify energy ____ and select modalities/specific 4`ercises that will maximize ___efficiency

Back 171

Systems

Front 172

Circuit training can be used as part of an _____workout

Back 172

Aerobic

Front 173

_____training is a system in which a string of exercises or stations is performed in a timed manner

Back 173

Circuit

Front 174

Circuit training is string of exercise/stations performed in _____manner

Back 174

Timed

Front 175

The objective of ____training is to maintain an elevated HR while engaging in continuous resistance training (RT)

Back 175

Circuit

Front 176

Circuit training objective is maintaining ____heart rate while engaging in continuous resistance training

Back 176

Elevated

Front 177

Circuit training objective is maintaining elevated heart rate while engaging in continuous _____training

Back 177

Resistance

Front 178

The _____is used when selecting exercises for Anaerobic training

Back 178

Needs analysis

Front 179

The Needs Analysis is used when selecting exercises for _____training

Back 179

Anaerobic

Front 180

When selecting exercises for Anaerobic training identify health risks/deficiencies and areas of improvement

Back 180

True

Front 181

When selecting exercises for _____ training identify health risks/deficiencies and areas of improvement

Back 181

Anaerobic

Front 182

When selecting Anaerobic exercises should reflect client’s ___and abilities

Back 182

experience

Front 183

Experience/abilities should be taken into consideration when selecting _____exercises

Back 183

Anaerobic

Front 184

____exercise selections should consider ROM and Stability needs

Back 184

Anaerobic