Study Guide PDF

Study Guide ☺ Chapter 5: General Principles of Exercise Prescription 1. What are the primary objectives of exercise prescription (Ex Rx) for apparently healthy adults? - Improving Cardiovascular Health / Building Muscular Strength and Endurance / Increa...

Study Guide ☺ Chapter 5: General Principles of Exercise Prescription 1. What are the primary objectives of exercise prescription (Ex Rx) for apparently healthy adults? - Improving Cardiovascular Health / Building Muscular Strength and Endurance / Increasing Flexibility / Body Composition Goals / Improving Mental Health / Reducing Risk of Chronic Diseases 2. How is the FITT-VP principle applied in exercise prescription? - F: Frequency (how often) - I: Intensity (how hard) - T: Time (duration or how long) - T: Type (mode or what kind) - V: Volume (Total Amount of Exercise) - P: Progression (Exercise Advancement 3) Why is including both aerobic and resistance training important for most adults? - Cardiovascular health , balance and coordination 4) What are the components of an exercise training session? - Warm up / Conditioning / stretching / cool down 5) Why is a warm-up phase essential, and what should it include? - Essential for body T, improves flexibility / Include: Dynamic stretching, aerobic 6) How long should a conditioning phase typically last, and what activities can it involve? - Between 30 to 60 min. Activities: Power, aerobic, flexibility, high intensity, sports. 7) What are the benefits of a cool-down phase, and which exercises are ideal for it? - Reduction of cardiac freq, remove acid lactic. Exercise: Walk, yoga, breathing 8) What does cardiorespiratory fitness (CRF) entail, and how can it be improved? Ability to transport oxygen to the muscles and eliminate CO2, Aptitud:on cardiac freq, aerobic capacity, VO2 max. Improve: power exercises and increasing duration and intensity. 9) How frequently should aerobic exercise be performed to achieve health benefits? - 150 to 300 min per week (30 min per day) 10) What are some common methods for estimating exercise intensity? - RPE (scale), Cardica freq (50 to 85%), METs 11) What are the recommendations for aerobic exercise time and volume? - Moderate to vigorous 150 min per week 12) How should progression be approached in an aerobic exercise program? - Low to moderate, increment duration and intensity 10% each week, variety of exercise 13) What is muscular fitness, and how is it optimized through resistance training? - Capacity of our muscles to do certain activities such as max power capacity ( 1 rep max), resistance muscles such as more reps with less weight (IMM)? 14) How does frequency impact resistance training outcomes? - Recovery, consistency, frequency 15) What are the suggested intensities for resistance training based on goals like strength and hypertrophy? - Strength: 1 to 6 reps, 80 to 90% (1RM) / Hypertrophy: 6 to 12 reps, 65 to 80% (1RM). 16) How is the volume of a resistance training program determined, and what factors affect it? - vol: Sets x reps x weight. 17) What methods can be used to progressively overload muscles in resistance training? - Increase weight, more reps, more sets, reducing rest time, more frequency. 18) How does flexibility contribute to fitness, and what are the types of flexibility exercises? - Improves ROM, prevents injury, better posture. Exercises: Static, ballistic and dynamic stretching, yoga 19) Creating a 4-week EX. Prescription specific to a population Chapter 6: Exercise Prescription for Special Populations 1. What are the physical activity guidelines for children and adolescents? - 60 minutes of moderate-to-vigorous physical activity: including aerobic, muscle-strengthening, and bone-strengthening activities. 2. Why is limiting screen time recommended for youth, and what is the suggested limit? - The suggested limit is no more than 1-2 hours per day of recreational screen time. 3. How do children’s physiological responses to exercise differ from adults'? - Children have a higher heart rate, lower stroke volume, and less anaerobic capacity than adults, 4. What special considerations are necessary when exercise testing children and adolescents? - 5. What FITT recommendations apply specifically to children and adolescents? - Frequency: Daily; Intensity: Moderate to vigorous; Time: 60 minutes per day; Type: Fun activities including aerobic, muscle, and bone strengthening. 6. What are the three main categories of low back pain (LBP)? - Acute (short-term), subacute (moderate duration), and chronic (long-term). 7. What activities are recommended for individuals with chronic low back pain? - core strengthening exercises, and flexibility exercises. 8. How should flexibility and trunk exercises be approached for those with LBP? - Gradually increase intensity and focus on stabilizing core muscles to avoid strain. 9. What specific exercises are recommended for older adults to reduce fall risk? - Balance exercises, strength training (especially leg strength), and functional exercises like sit-to-stand. 10. What unique considerations should be taken when exercise testing older adults? - low-intensity protocols, and allow longer warm-ups. 11. How do exercise prescriptions for older adults differ from younger individuals? - low to moderate intensity, longer recovery periods, and a focus on balance and flexibility. 12. What adjustments should be made to physical activity intensity for older adults?  - Reduce intensity, increase duration gradually 13. What benefits can physical activity provide during pregnancy? - Improves cardiovascular health, reduces back pain, helps manage weight gain 14. Which activities should be avoided during pregnancy, and why? - High-impact, high-risk sports (like skiing or contact sports) 15. What considerations should be taken into account for postpartum exercise? - core stability, pelvic floor exercises, Chapter 7: Environmental Considerations for Exercise Prescription 1. How does altitude affect the partial pressure of oxygen and physical performance? 2. What is the recommended method for altitude acclimatization? 3. What are the common symptoms of acute mountain sickness (AMS)? 4. How can altitude acclimatization status be assessed? 5. What are the medical risks associated with rapid ascent to high altitudes? 6. How does cold weather impact exercise-related physiological responses? 7. What precautions can reduce the risk of frostbite during cold weather exercise? 8. What types of injuries are classified as non-freezing cold injuries (NFCIs)? 9. How does dehydration impact endurance and performance in hot environments? 10. What are the symptoms and treatments for exertional heat illnesses? 11. What are best practices for exercising safely in hot environments? 12. How does acclimatization improve performance in hot conditions?