General Information Quiz

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What's the difference between movement/mobility/functional mobility, physical activity and exercise?

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.

Define physical fitness.

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

What are the health-related components of physical fitness? (Select all that apply)

Agility
Flexibility (correct)
Muscular endurance (correct)
Body composition (correct)
Cardiorespiratory endurance (correct)
Balance
Muscular strength (correct)
Coordination

How do you address the health-related components of physical fitness?

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

What are the skill-related physical fitness components? (Select all that apply)

Reaction time (A), Agility (B), Balance (D), Power (H), Speed (I), Coordination (J) Signup and view all the answers

What are the three core recommendations of the Canadian 24-hour movement guidelines? (Select all that apply)

Sleep well (C), Move more (D), Reduce sedentary time (E) Signup and view all the answers

What is the only difference between the Canadian 24-hour movement guidelines for people aged 18-64 and people aged 65+?

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

What's associated with a lower risk of mortality?

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

What's is the dose-response relationship between physical activity and health?

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

What are the health benefits associated with regular physical activity? (Select all that apply)

Reduction of cardiovascular events (A), Improved hypertension control (B), Reduction of all-cause mortality (C), Improved diabetic control (D), Reduced health care use (E), Improved health-related quality of life (F), Improved lipid profile (G), Improved psychological well-being (H), Weight loss (I), Improved musculoskeletal health (J) Signup and view all the answers

What's the link between physical inactivity and chronic diseases?

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

What contributes to the incidence of chronic diseases? (Select all that apply)

Tobacco use (A), Use of alcohol (B), Unhealthy diet (C), Physical inactivity (D) Signup and view all the answers

What's the difference between comorbidity and multimorbidity?

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. Signup and view all the answers

What are some barriers to exercise? (Select all that apply)

Lack of skill (A), Family obligations (B), Lack of time (C), Fear of injury (D), Lack of resources (E), Lack of motivation (F), Weather (G), Lack of energy (H) Signup and view all the answers

What should be included in a comprehensive exercise program? (Select all that apply)

Flexibility training (A), Resistance training (B), Neuromotor and or balance specific training (C), Aerobic training (D) Signup and view all the answers

There is variability in individual responses to a standard dose of exercise.

True (A) Signup and view all the answers

What is the SAID principle? How does this relate to the way you prescribe exercise?

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. Signup and view all the answers

What are the mechanisms of adaptation? (Select all that apply)

Metabolic (A), Morphological (B), Neurological (C) Signup and view all the answers

What are the neurological effects of exercise? (Select all that apply)

Synaptogenesis (A), Neurotrophic factors (B), Motor cortex reorganization (C), Increased synthesis and release of neurotransmitters (D), Neurogenesis (E), Spinal motoneuron excitability (F), Angiogenesis (G), Synaptic potentiation (H) Signup and view all the answers

What are the functional effects of neurological adaptation? (Select all that apply)

Improved muscle recruitment (A), Improved muscle coordination (B), Improved muscle activation (C) Signup and view all the answers

What are the metabolic effects of exercise? (Select all that apply)

Skeletal muscle adaptations (A), Cardiovascular adaptations (B) Signup and view all the answers

What are the specific skeletal muscle adaptations of exercise? (Select all that apply)

Increased surface area for gas exchange (A), Increased oxidative capacity (B), Decreased use of glycogen stores and lactate production for a given exercise intensity (C), Increased number and size of mitochondria and enzymes (D), Increased blood flow (E), Increased capillaries per muscle fiber (F) Signup and view all the answers

What are the specific cardiovascular adaptations of exercise? (Select all that apply)

Increased blood flow and oxygen delivery (A), Decreased resting and submaximal systolic and diastolic blood pressure (B), Lower blood viscosity and increased blood flow (C), Increased plasma and total blood volume (D), Increased elastic recoil of left ventricle (E), Decreased resting heart rate (F), Increased ventricular muscle mass and dilatation (G), Increased end diastolic volume (H), Increased maximal cardiac output (I), Increased ejection fraction and stroke volume (J) Signup and view all the answers

What's the main mechanism of adaptation in cardiovascular exercise?

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

What's the FITT-VP² principle?

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. Signup and view all the answers

What are the exercise volume recommendations for health individuals? (Select all that apply)

Moderate intensity: 30 min/day, 5 days/week (A), Vigorous intensity: 20 or more min/d, 3 days/week (B), Light to moderate intensity: 20 or more min/d, 3-5 days/week may be beneficial for sedentary or deconditioned people (C) Signup and view all the answers

What's the dose-response relationship with the different frequencies of exercise?

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. Signup and view all the answers

What's the intensity threshold for exercise?

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. Signup and view all the answers

What's the intensity target for cardiorespiratory fitness? (Select all that apply)

Moderate to vigorous intensity (A), Light intensity (B) Signup and view all the answers

What should be the time of aerobic training?

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. Signup and view all the answers

What constitutes as a good type of aerobic training?

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

What's is the difference and benefits of cross training vs interval training?

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. Signup and view all the answers

What is intermittent aerobic training?

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. Signup and view all the answers

What are the different ways to calculate heart rate? (Select all that apply)

Predicted (HRmax = 220 – age) (A), Heart rate reserve (HRReserve = HRmax – HRrest) (B), Direct (C) Signup and view all the answers

What are the different ways to calculate VO2? (Select all that apply)

VO2reserve: VO2max – VO2rest (A), Target VO2: (VO2r x % intensity) + VO2rest (B) Signup and view all the answers

How do you calculate METs?

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

What is the general exercise prescription for strength in adults?

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. Signup and view all the answers

What is the general exercise prescription for strength in older adults?

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. Signup and view all the answers

What's is the general exercise prescription for strength in youth?

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. Signup and view all the answers

What's the general exercise prescription for power in adults?

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. Signup and view all the answers

What's the general exercise prescription for power in older adults?

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. Signup and view all the answers

What's the general exercise prescription for local muscular endurance in adults?

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. Signup and view all the answers

What's the general exercise prescription for local muscular endurance in older adults?

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. Signup and view all the answers

What are the primary and secondary variables in resistance training? (Select all that apply)

Intensity (A), Number of sets (F), Frequency (G) Signup and view all the answers

What's the recommendation for muscle action in resistance training?

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

What's the rest period recommendation for strength and power?

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. Signup and view all the answers

What's the rest period recommendation for local muscular endurance?

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. Signup and view all the answers

What's the recommendation for tempo in strength and power?

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. Signup and view all the answers

What's the recommendation for tempo in local muscular endurance?

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. Signup and view all the answers

Which type of exercise is linked to the rate of force development?

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

What should be the exercise order for resistance training?

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. Signup and view all the answers

What are examples of submaximal tests? (Select all that apply)

6-minute walk test (A), Endurance shuttle walk test (B), Incremental shuttle walk test (C), Step and stair climbing test (D) Signup and view all the answers

When should informed consent be collected?

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. Signup and view all the answers

What composes informed consent? (Select all that apply)

Benefits (A), Freedom of consent (B), Responsibilities of the participant (C), Purpose and explanation of the test (D), Risks and discomfort (E), Use of medical records (F), Inquiries (G) Signup and view all the answers

What is the ACSM preparticipation health screening?

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. Signup and view all the answers

What are cardiovascular disease risk factors? (Select all that apply)

Physical inactivity (A), Cigarette smoking (B), Blood pressure (C), Blood glucose (D), Lipids (E), Family history (F), Age (G), Body mass index and waist circumference (H) Signup and view all the answers

When should the PAR-Q+ be used?

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

Who can clear you for exercise?

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

Is providing knowledge and promoting awareness of exercise prescription enough to produce behavior change?

False (B) Signup and view all the answers

What are non-modifiable factors that correlate to who may engage in regular exercise? (Select all that apply)

Education (A), Gender (B), Socioeconomic status (C), Ethnicity (D), Age (E) Signup and view all the answers

What do behavioral theories focus on? (Select all that apply)

Knowledge (A), FITT (B), Motivation (C), Self-efficacy (D) Signup and view all the answers

Behavioral theories are used to...

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

Regarding the FITT principle, how can flexibility help with adherence?

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. Signup and view all the answers

What is self-efficacy?

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. Signup and view all the answers

What's the SMARTS principle?

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. Signup and view all the answers

What other strategies can help with adherence? (Select all that apply)

Problem solving (A), Relapse prevention (B), Positive reinforcement (C), Social support (D), Self-monitoring (E) Signup and view all the answers

What are the types of behavioral theories? (Select all that apply)

Transtheoretical model (A), Theory of planned behaviour (B), Health belief model (C), Self-determination theory (D), Social ecological models (E), Social cognitive theory (F) Signup and view all the answers

What is the transtheoretical model?

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. Signup and view all the answers

What are the stages of the transtheoretical model? (Select all that apply)

Contemplation (A), Precontemplation (B), Preparation (C), Action (D), Maintenance (E) Signup and view all the answers

Why do people with COPD have bad balance?

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. Signup and view all the answers

What is pulmonary rehabilitation?

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

Movement/Mobility/Functional Mobility

Change in the position of the body and its components, for the purpose of changing location of the body.

Physical Activity

Any form of body movement generated by skeletal muscle contraction that results in a significant metabolic demand and energy expenditure.

Exercise

Planned purposeful physical activity with repetitive body movement for health and fitness purposes.

Physical Fitness

The set of characteristics that individuals have that relates to their ability to perform physical activity.