General Information Quiz

Movement/mobility/functional mobility refers to changes in the position of the body, physical activity is any movement generated by skeletal muscles that results in energy expenditure, and exercise is a planned, purposeful physical activity.

Physical fitness refers to the characteristics that enable a person to perform physical activity.

<p>You can address the health-related aspects of physical fitness through aerobic, strength, and flexibility exercises.</p> Signup and view all the answers

<p>Reaction time</p> Signup and view all the answers

<p>Sleep well</p> Signup and view all the answers

<p>The Canadian 24-hour movement guidelines recommend that people aged 65+ include physical activities that challenge balance.</p> Signup and view all the answers

<p>Any form of physical activity and less time spent sedentary.</p> Signup and view all the answers

<p>The more physical activity you engage in, the more health benefits you receive, up to a point. Overtraining can lead to diminished benefits.</p> Signup and view all the answers

<p>Reduction of cardiovascular events</p> Signup and view all the answers

<p>Physical inactivity interacts with genetic predisposition to create a pathophysiological state, which in turn increases the risk of developing chronic diseases.</p> Signup and view all the answers

<p>Tobacco use</p> Signup and view all the answers

<p>Comorbidity refers to the presence of one or more additional health conditions alongside a primary disorder, while multimorbidity involves the presence of two or more chronic conditions in the same person.</p> Signup and view all the answers

<p>Lack of skill</p> Signup and view all the answers

<p>Flexibility training</p> Signup and view all the answers

<p>True</p> Signup and view all the answers

<p>The SAID principle stands for Specific Adaptation to Imposed Demands. It suggests that exercises should target specific muscles and movements to achieve the desired adaptations. This guides exercise prescription by tailoring programs to address individual needs and goals.</p> Signup and view all the answers

<p>Metabolic</p> Signup and view all the answers

<p>Synaptogenesis</p> Signup and view all the answers

<p>Improved muscle recruitment</p> Signup and view all the answers

<p>Skeletal muscle adaptations</p> Signup and view all the answers

<p>Increased surface area for gas exchange</p> Signup and view all the answers

<p>Increased blood flow and oxygen delivery</p> Signup and view all the answers

<p>Metabolic adaptation is the primary mechanism driving changes in the cardiovascular system in response to exercise.</p> Signup and view all the answers

<p>The FITT-VP² principle refers to Frequency, Intensity, Time, Type, Total Volume, Pattern, and Progression, and it's a framework for designing effective exercise programs.</p> Signup and view all the answers

<p>Moderate intensity: 30 min/day, 5 days/week</p> Signup and view all the answers

<p>The relationship between exercise frequency and VO2max is non-linear, with significant improvements seen up to 3-5 days a week. Increasing frequency beyond that point yields minimal additional improvements, potentially increasing risk of injury.</p> Signup and view all the answers

<p>There's a minimal training intensity for improvement. While this threshold can vary depending on training levels, it's generally considered to be around an RPE of 12 or an OMNI of 5, which aligns with moderate intensity.</p> Signup and view all the answers

<p>Moderate to vigorous intensity</p> Signup and view all the answers

<p>For moderate intensity aerobic training, the recommended duration is 30-60 minutes per session. For vigorous intensity, 20-60 minutes per session is recommended. Shorter sessions can still be beneficial, especially for beginners and sedentary individuals.</p> Signup and view all the answers

<p>A good type of aerobic training involves large muscle groups, is rhythmic and can be maintained for at least 10 minutes.</p> Signup and view all the answers

<p>Cross training involves a variety of activities that engage multiple muscle groups, reducing risk of injuries and producing comparable VO2max gains. Interval training utilizes varied intensity within a session which promotes greater endurance, strength, and cardiovascular adaptations, while being time-efficient.</p> Signup and view all the answers

<p>Intermittent aerobic training involves accumulated periods of exercise throughout the day, typically lasting at least 10 minutes per session. It can be beneficial for deconditioned individuals and those who struggle with finding large blocks of time for exercise.</p> Signup and view all the answers

<p>Predicted (HRmax = 220 – age)</p> Signup and view all the answers

<p>VO2reserve: VO2max – VO2rest</p> Signup and view all the answers

<p>One MET is equivalent to 3.5 ml/kg/min of oxygen consumption, so to calculate METs, divide VO2 by 3.5.</p> Signup and view all the answers

<p>The general exercise prescription for strength in adults involves 2-3 sessions a week, 2-4 sets, and a weight load of 60-80% 1RM (8-12 reps) for novice individuals, 60-80% 1RM (8-12 reps) for intermediate individuals, and 80-100% 1RM for advanced individuals.</p> Signup and view all the answers

<p>The general exercise prescription for strength in older adults is 2-3 sessions per week with 1-4 sets and a weight load of 40-70% 1RM (8-12 reps) per set.</p> Signup and view all the answers

<p>For youth, the general exercise prescription for strength involves 2-3 sessions per week, 1-3 sets, and 6-15 repetitions per set. This approach focuses on building a strong foundation through a moderate intensity program.</p> Signup and view all the answers

<p>The general exercise prescription for power in adults includes 2-3 sessions per week, 1-3 sets, and 3-6 repetitions per set at 30-60% 1RM for the upper body and 0-60% 1RM for the lower body for novices. Intermediate individuals perform 3-4 sessions per week, 1-3 sets, and 3-6 repetitions at 30-60% 1RM for the upper body and 0-60% 1RM for the lower body. Advanced individuals perform 4-6 sessions per week, 3-6 sets, and utilize weights of 85-100% 1RM.</p> Signup and view all the answers

<p>The general exercise prescription for power in older adults involves 2-3 sessions per week, 1-3 sets, and a weight load of 30-60% 1RM for 6-10 repetitions per set.</p> Signup and view all the answers

<p>The general exercise prescription for local muscular endurance in adults involves 2-3 sessions per week. For novice individuals, it includes 1-2 sets of 15-20 repetitions. Intermediate individuals complete 3 sessions of 1-2 sets, 15 to 20 repetitions. Advanced individuals perform 4-6 sessions per week, 3-6 sets, and 10-25 repetitions per set.</p> Signup and view all the answers

<p>The general exercise prescription for local muscular endurance in older adults is 2-3 sessions a week, 1-3 sets, and 10-15 repetitions per set. This program is tailored to account for potential restrictions and limitations in older adults, ensuring a safe and effective approach.</p> Signup and view all the answers

<p>Intensity</p> Signup and view all the answers

<p>Resistance training should incorporate concentric, eccentric, and isometric muscle actions for clients of all experience levels.</p> Signup and view all the answers

<p>The recommended rest period for strength and power exercises is 48-72 hours between sessions, 2-3 minutes or more between sets for multi-joint and core exercises, and 1-2 minutes between sets for other exercises. This allows for adequate recovery and prevents overtraining.</p> Signup and view all the answers

<p>The recommended rest period for local muscular endurance exercises is 1-2 minutes for sets involving 15-20 repetitions, and less than 1 minute for sets with 10-15 repetitions. In circuit training, the rest period is determined by the time needed to transition to the next exercise station.</p> Signup and view all the answers

<p>The recommended tempo for strength and power exercises is 2:4 and 1:2 for novice individuals, and 1:2 for intermediate individuals. This refers to the duration of the concentric, eccentric, and isometric phases of the movement.</p> Signup and view all the answers

<p>The recommended tempo for local muscular endurance is slow velocities for exercises involving 10-15 repetitions, and moderate to fast velocities for exercises with more than 15 repetitions. This tempo variation maximizes muscle activation and promotes efficient muscle endurance development.</p> Signup and view all the answers

<p>Isometric exercise is directly related to the rate of force development.</p> Signup and view all the answers

<p>The recommended exercise order for resistance training is large muscle groups before smaller muscle groups, and multi-joint movements before single-joint movements. This ensures proper muscle activation and prevents fatigue from smaller muscles before they are adequately prepared.</p> Signup and view all the answers

<p>6-minute walk test</p> Signup and view all the answers

<p>Informed consent should be collected before obtaining any personal and confidential information from a participant, before conducting any fitness testing, and before the participant begins any exercise participation.</p> Signup and view all the answers

<p>Benefits</p> Signup and view all the answers

<p>The ACSM preparticipation health screening is a tool used to identify individuals who are at risk for adverse exercise-related cardiovascular events. It helps determine whether a medical clearance is required for an individual to participate in exercise.</p> Signup and view all the answers

<p>Physical inactivity</p> Signup and view all the answers

<p>The PAR-Q+ should be used when professional assistance is not available.</p> Signup and view all the answers

<p>Any healthcare professional who has specialized knowledge and expertise in exercise can clear an individual for physical activity.</p> Signup and view all the answers

<p>False</p> Signup and view all the answers

<p>Education</p> Signup and view all the answers

<p>Knowledge</p> Signup and view all the answers

<p>Behavioral theories are used to enhance exercise adoption and long-term maintenance, ultimately improving overall health outcomes.</p> Signup and view all the answers

<p>Flexibility contributes to adherence in exercise by allowing individuals to adjust frequency, time, and intensity based on their experience level and personal preferences. Individuals with prior exercise experience may benefit from higher intensity or more frequent sessions, while those new to exercise may find it more manageable to start with lower intensity or less frequent sessions. Flexibility in exercise can address individual needs and preferences, ultimately promoting a more enjoyable and sustainable exercise routine.</p> Signup and view all the answers

<p>Self-efficacy is an individual's belief in their capability to successfully perform a specific task. It's a key driver of behavior change in exercise, as individuals with strong self-efficacy are more likely to set goals, overcome challenges, and stick to their exercise regimen.</p> Signup and view all the answers

<p>The SMARTS principle outlines the criteria for setting effective and achievable goals by ensuring they are Specific, Measurable, Action-oriented, Realistic, Time-bound, and Self-determined. This framework provides a structured approach to goal setting, maximizing the likelihood of success by addressing all critical aspects of goal attainment.</p> Signup and view all the answers

<p>Problem solving</p> Signup and view all the answers

<p>Transtheoretical model</p> Signup and view all the answers

<p>The transtheoretical model, also known as the Stages of Change model, is a widely used framework for understanding and promoting health behavior change. This model recognizes that individuals progress through distinct stages of readiness to make a change, each requiring specific interventions and support. By tailoring strategies to the individual's current stage, the model increases the likelihood of successful behavior change.</p> Signup and view all the answers

<p>Contemplation</p> Signup and view all the answers

<p>People with COPD often have poor balance due to the lack of oxygen reaching their muscles, which leads to skeletal muscle dysfunction causing weakness and an increased risk of losing balance. This diminished muscle function can significantly impact an individual's stability, increasing the likelihood of falls and injuries.</p> Signup and view all the answers

<p>Pulmonary rehabilitation is an intervention-based program designed to improve the physical and psychological condition of individuals with chronic respiratory disease.</p> Signup and view all the answers