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18 Cards in this Set
- Front
- Back
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What's the purpose of exercise programs?
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1. Enhancement of physical fitness for daily activities.
2. Disease prevention |
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ACSM/Centers for Disease control and prevention recommends all adults should accumulate _________ minutes of physical activity on most (preferably all) days of the week?
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30 minutes
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The ACSM recommends a target range of ____ to ____ kcal of energy expenditure per day?
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150 to 400
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Weekly caloric expenditure in excess of 2,000 kcal per week has been shown to be successful in ___________ and _____________ of disease?
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1. Short and long term weight control.
2. Primary and secondary prevention of chronic disease. |
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What are the components of a comprehensive exercise program?
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1. Warm-up
2. Cardiovascular endurance 3. Resistance exercise 4. Flexibility training 5. Cool-down |
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What are the 5 essential components of a structured exercise program? Not type of training, but components?
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1. Mode
2. Frequency 3. Intensity 4. Duration 5. Progression |
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What are the criteria/data obtained from a graded exercise test in order to determine an effective exercise program?
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1. Heart Rate
2. Blood Pressure 3. Rating of perceived exertion (RPE) 4. Functional Capacity |
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Maximal Oxygen uptake (VO2 Max) is genetically limited; however, may increase between ___% and ___% with training?
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5 to 30%
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What does MODE mean when discussing essential components of a structured exercise program?
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Type of exercise
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What are the differences between high-impact and low-impact aerobics?
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1. High-Impact: Movements where both feet leave the floor simultaneously.
-High incidence of musculoskeletal injury. 2. Low-Impact: One foot at a time. -Low incidence of musculoskeletal injury |
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Step aerobics utilize some type of platform/step during the workout. They range in height from ____ to ____ inches?
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4 to 12 inches
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Step aerobics have an energy cost that ranges from ___ to ___ MET?
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6 to 11 Metabolic Equivalents
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Swimming as a mode of exercise may benefit the following type of clients?
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1. Obese
2. Pregnant 3. Arthritic 4. Elderly |
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What does INTENSITY mean when discussing essential components of a structured exercise program?
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The relative (physiological) difficulty of the exercise.
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Factors to consider when deciding what intensity level is appropriate for your client. High-Intensity versus Low-Intensity.
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1. Level of fitness
2. Any medical conditions 3. Medications that may influence exercise performance. 4. Risk of cardiovascular or orthopedic injury. 5. Individual preference 6. Program objectives |
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The ACSM recommends that exercise intensity be prescribed within a range. What is that range?
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64% to 94% of MHR
and/or 50% to 85% of oxygen uptake reserve or HR reserve (HRR) |
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According to the ACSM, an intensity of ___ to ___ HRR is reasonable for improvement of cardiovascular indurance fitness?
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60% to 80%
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How to calculate someone's Heart Rate Reserve(HRR)?
Example: 25 year old. |
220 minus 25 = 195
What does this mean? 195 is his or her MHR. 195(MHR) minus 75(RHR) = 120(HRR) What does this mean? His or her HRR is 120. To determine 60%, you would take: 120 X .6=72 Then: take 72 + 75(RHR) = 147 147: 60% HRR |
