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18 Cards in this Set

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What's the purpose of exercise programs?
1. Enhancement of physical fitness for daily activities.
2. Disease prevention
ACSM/Centers for Disease control and prevention recommends all adults should accumulate _________ minutes of physical activity on most (preferably all) days of the week?
30 minutes
The ACSM recommends a target range of ____ to ____ kcal of energy expenditure per day?
150 to 400
Weekly caloric expenditure in excess of 2,000 kcal per week has been shown to be successful in ___________ and _____________ of disease?
1. Short and long term weight control.

2. Primary and secondary prevention of chronic disease.
What are the components of a comprehensive exercise program?
1. Warm-up
2. Cardiovascular endurance
3. Resistance exercise
4. Flexibility training
5. Cool-down
What are the 5 essential components of a structured exercise program? Not type of training, but components?
1. Mode
2. Frequency
3. Intensity
4. Duration
5. Progression
What are the criteria/data obtained from a graded exercise test in order to determine an effective exercise program?
1. Heart Rate
2. Blood Pressure
3. Rating of perceived exertion (RPE)
4. Functional Capacity
Maximal Oxygen uptake (VO2 Max) is genetically limited; however, may increase between ___% and ___% with training?
5 to 30%
What does MODE mean when discussing essential components of a structured exercise program?
Type of exercise
What are the differences between high-impact and low-impact aerobics?
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
Step aerobics utilize some type of platform/step during the workout. They range in height from ____ to ____ inches?
4 to 12 inches
Step aerobics have an energy cost that ranges from ___ to ___ MET?
6 to 11 Metabolic Equivalents
Swimming as a mode of exercise may benefit the following type of clients?
1. Obese
2. Pregnant
3. Arthritic
4. Elderly
What does INTENSITY mean when discussing essential components of a structured exercise program?
The relative (physiological) difficulty of the exercise.
Factors to consider when deciding what intensity level is appropriate for your client. High-Intensity versus Low-Intensity.
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
The ACSM recommends that exercise intensity be prescribed within a range. What is that range?
64% to 94% of MHR
and/or
50% to 85% of oxygen uptake reserve or HR reserve (HRR)
According to the ACSM, an intensity of ___ to ___ HRR is reasonable for improvement of cardiovascular indurance fitness?
60% to 80%
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