CEP Exam Prep Chapter 4 Flashcards

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Questions and Answers

In the US, what percentage of adults meet current physical activity guidelines?

20%

What percentage of adults in the US spend most of their days in a seated position?

55%

What is an exercise prescription?

A personalized plan of exercise or physical activity that considers the patient's current state of fitness and the therapeutic goals.

What are the four categories of physical activity?

Occupational Signup and view all the answers

What is physical fitness?

A set of attributes or characteristics individuals have or achieve that relates to their ability to perform physical activity. Signup and view all the answers

What does the human movement paradigm encompass?

All types of movement including exercise, physical activity, and minimization of time spent in sedentary behavior. Signup and view all the answers

What are some benefits of physical activity or exercise? (Select all that apply)

Reduction in cardiovascular disease risk factors Signup and view all the answers

What are some chronic conditions that regular physical activity helps prevent? (Select all that apply)

Cardiovascular disease Signup and view all the answers

Habitual movement can enhance what?

Functional fitness Signup and view all the answers

What enables individuals to perform physical, cognitive, and psychosocial tasks with greater productivity and well-being?

Functional fitness Signup and view all the answers

Physical fitness can also help prevent injury during what types of activities?

Semi-regular leisure activities (weekend hiking) or when completing domestic chores (lawn care). Signup and view all the answers

What is cognitive fitness?

A state of optimized ability to reason, remember, learn, plan, and adapt. Signup and view all the answers

Regular physical activity/exercise supports what?

Optimal cognitive functioning. Signup and view all the answers

In children, inactivity and reduced aerobic fitness is associated with what?

Poorer academic achievement and lower performance on standard neuropsychological tests. Signup and view all the answers

In addition to aerobic exercise, _ improves brain and cognitive adaptations in older adults.

resistance training Signup and view all the answers

Poor sleep has been associated with what?

Decreased physical, cognitive, and psychological functioning, especially for middle-aged and older adults. Signup and view all the answers

Habitual movement can also enhance what types of functioning?

Functional fitness, including physical, cognitive, and psychological functioning. Signup and view all the answers

By maintaining a lifestyle with optimal levels of physical activity and by limiting sedentary behavior, individuals can greatly reduce their risk for what?

Morbidity and mortality. Signup and view all the answers

What does FITT stand for?

Frequency, Intensity, Time, Type. Signup and view all the answers

What does FITTVP elaborate on?

Volume, which is the product of exercise frequency and time, and progression, which is adjusting exercise volume until a goal is reached. Signup and view all the answers

Adults should perform resistance exercises for each of the major muscle groups how many days a week?

2-3 days a week. Signup and view all the answers

Flexibility training targeting all the major muscle tendon groups should be completed how many days per week?

Greater than or equal to 2 or more days per week. Signup and view all the answers

In 1995, the CDC and ACSM recommended that every US adult should accumulate ________ minutes or more of moderate intensity physical activity on most preferably all days of the week.

30 Signup and view all the answers

What are the recommendations for physical activity and health for adults 18-65 years old?

Moderate intensity physical activity for 30 minutes on 5 days a week or vigorous intensity aerobic activity for a minimum of 20 minutes, 3 days a week. Signup and view all the answers

Study Notes

Physical Activity Guidelines

20% of adults in the US meet current physical activity guidelines.
55% of adults in the US spend most of their day seated.

Exercise Prescription

A personalized exercise plan tailored to an individual's fitness level and therapeutic goals.

Categories of Physical Activity

Four main categories: leisure time, household, occupational, transportation.

Definition and Importance of Physical Fitness

Represents attributes related to the ability to perform physical activities effectively.

Human Movement Paradigm

Encompasses all movement types, including exercise and minimizing sedentary time.

Benefits of Physical Activity

Enhances cardiovascular and respiratory function.
Reduces the risk of cardiovascular disease and other chronic conditions.
Decreases morbidity and mortality rates.
Improves psychological and cognitive performance, vital for older adults.

Chronic Condition Prevention

Regular physical activity helps prevent prevalent chronic conditions like CVD, diabetes, cancer, and obesity.

Functional Fitness

Improved through habitual movement, allowing individuals to perform tasks with enhanced productivity and well-being.

Cognitive Fitness

Refers to the optimized ability to reason, remember, learn, plan, and adapt.

Physical Activity in Children

Inactivity is linked to poorer academic performance and lower neuropsychological test results.

Role of Resistance Training

Supplementing aerobic exercise with resistance training boosts cognitive adaptations in older adults.

Sleep and Functioning

Poor sleep quality negatively impacts physical, cognitive, and psychological functioning, particularly in middle-aged and older adults.

Lifestyle Recommendations

Maintaining optimal physical activity while limiting sedentary behavior reduces the risk of morbidity and mortality.

FITT Principle

Acronym for Frequency, Intensity, Time, and Type, guiding exercise planning.

FITTVP Principle

Adds Volume and Progression to the FITT framework, emphasizing exercise frequency and progression towards goals.

Resistance Exercises Frequency

Adults should engage in resistance exercises for major muscle groups 2-3 days per week.

Flexibility Training

Should occur at least 2 days per week, targeting major muscle tendon groups to maintain flexibility.

CDC and ACSM Recommendations (1995)

Suggests accumulating 30 minutes of moderate-intensity activity most days of the week.

Physical Activity Recommendations for Adults (18-65)

Engage in either 30 minutes of moderate-intensity activity 5 days a week or 20 minutes of vigorous-intensity activity 3 days a week.
Encourage a combination of both activity intensities and allow for accumulated bouts of at least 10 minutes.

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Description

Prepare for the CEP exam with these flashcards covering key statistics and concepts related to physical activity guidelines and exercise prescription. Test your knowledge on adult activity levels in the US and understand the importance of personalized exercise plans. Perfect for quick reviews and self-assessment.