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18 Cards in this Set
- Front
- Back
What's the purpose of exercise programs? |
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-up2. Cardiovascular endurance3. Resistance exercise4. Flexibility training5. 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. Mode2. Frequency3. Intensity4. Duration5. 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 Rate2. Blood Pressure3. 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. Obese2. Pregnant3. Arthritic4. 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 fitness2. Any medical conditions3. Medications that may influence exercise performance.4. Risk of cardiovascular or orthopedic injury.5. Individual preference6. 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/or50% 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.
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220 minus 25 = 195What 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=72Then: take 72 + 75(RHR) = 147147: 60% HRR
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