EXSC204 Exercise Testing Practice Quiz PDF

EXSC204 Exercise Testing, Prescription and Delivery : Revision Questions Week 1: Screening, goal setting, guidelines, testing norms, body composition, validity/reliability 1. What are the current Physical Activity and Sedentary Behaviour guidelines for exercise prescription for appare...

EXSC204 Exercise Testing, Prescription and Delivery : Revision Questions Week 1: Screening, goal setting, guidelines, testing norms, body composition, validity/reliability 1. What are the current Physical Activity and Sedentary Behaviour guidelines for exercise prescription for apparently healthy adults? 2. What does the research say about continues vs multiple bouts of cardiorespiratory exercise? 3. What physiological adaptations might you see with aerobic training? 4. What is considered an ‘average’ VO2max for a males and females aged in their early twenties? 5. What is angina? a. What are the signs and symptoms? b. What may aggravate the condition? 6. A 70kg man uses 2 litres of oxygen in one minute. How many KJ did he burn? 7. What is the energy expenditure (KJ) of Jack’s 30 minute sub-maximal cycling test if his VO2 was 31.2 ml/kg/min and his body weight is 82kg? Week 2: Order of testing, testing protocols, ACSM predictive equations, measurement intensity 1. Rose ran for 12 minutes at a pace of 12 km/hr on a treadmill. What is her estimated VO2 using the ACSM running equation. VO2 (ml/kg/min) = 0.2 x speed (m/min) + 3.5 2. Pete cycles at 150W for 5 minutes. What is his VO2 consumption during this time if he is 25 years old and he weighs 70kg? VO2 (ml/min) = 10.51(W) + 6.35(kg) – 10.49(years) + 519.3 3. A 24 year old client tells you that during his last treadmill run he measured his HR at 145 bpm. His resting HR is 60 bpm. What ‘intensity’ was he running at the time? %HRR = [HRex-HRrest)/(HRmax-HRrest)] X 100 4. Calculate the target HR for an intensity of 65-85% for an athlete who has a resting HR of 54 bpm and a maximal HR of 195 bpm. Target HR (HRexercise) = [(HRmax-HRrest) X % intensity desired] + HRrest Dr Bianca Share Page 1  EXSC204 Exercise Testing, Prescription and Delivery : Revision Questions 5. If an athlete is exercising at 60% of their VO2max, what is their equivalent %HR max? %HRmax = 0.64 x %VO2max + 37 Week 3: scope of practice, exercise testing for apparently healthy adults, older adults, athletes & team sports 1. What are the subdivisions by chronological age for “older adults”? 2. List four reasons why an active lifestyle is important for an older adult. 3. What is sarcopenia? 4. What is a T-score diagnosis for (i) low bone density and (ii) osteoporosis? 5. Name one test used to detect balance issues in older adults. 6. Describe a test used to measure cardiovascular fitness in older adults. 7. What is the difference between sedentary and elite athlete in terms of training intensity? 8. Describe four characteristics of team sports (i.e. needs analysis). 9. What are the differences between a continuous endurance sport and a team sport? 10. What two methods can you use to determine maximal aerobic speed (MAS)? a. What percentage of MAS do you usually prescribe? b. Name three training MAS methods. Week 4: Data analysis and interpretation, intensity calculations, communicating test results 1. What is the criterion for determining if VO2max has been achieved? a. What term do we use when this criterion has not been met? 2. Use the following regression equation to calculate Phil’s power output at max if HR is 193 and his VO2 is 5.76 L/min. y=0.0113x + 0.6438. x =(y-0.6438)/0.013 Dr Bianca Share Page 2  EXSC204 Exercise Testing, Prescription and Delivery : Revision Questions 4.00 y = 0.0113x + 0.6438 3.50 R² = 0.9966 3.00 2.50 VO2 (l/min) 2.00 1.50 1.00 0.50 0.00 0 100 200 300 Power (watts) 3. Which athlete is better based on the lactate curve below? a. What is the respective lactate threshold at 4 mmol/L for red and blue? b. How can we use this intensity to prescribe exercise? Week 5: Training principles, GAS, periodisation, dose-response 1. Define stress and strain 2. What are the three stages of the general adaptation syndrome (GAS) 3. Define periodization 4. What is the purpose of periodization? Dr Bianca Share Page 3  EXSC204 Exercise Testing, Prescription and Delivery : Revision Questions 5. What is the purpose of training overload? 6. What does FITT stand for? 7. Explain the concept of diminishing returns and accelerated setbacks. 8. As a sports scientist it is your job to assist an athlete in achieving their full physical capacity. Below is the training load of two separate athletes. The dotted line represents the maximum desired training load. Explain why these athletes may not be reaching their goals. 9. In general, how long is each of the following periods: Microcycle Mesocyle Macrocyle 10. What are the five “phases” of a macrocyle? What might you emphasise in each phases? Dr Bianca Share Page 4  EXSC204 Exercise Testing, Prescription and Delivery : Revision Questions 11. The microcyle in the figure below represents intensity for one week of training. Describe the pattern. 12. The structure of a microcyle depends on the training objective and the training phase. Describe the four possible phases. 13. Describe the ratio of overload and rest of a mesocyle that uses a 3:1 ratio Week 6: intensity, training load, monitoring, technology, overtraining 1. With regards to overreaching: a. Describe the type of fatigue associated with this b. How long does performance decrement usually last? c. How long will an athlete take to recover? d. Who is most often affected? 3. With regards to overtraining: a. Describe the type of fatigue associated with this b. How long does performance decrement usually last? c. How long will an athlete take to recover? d. Who is most often affected? 4. Describe 3-4 physiological responses associated with overreaching that you could monitor. 5. According to research, what is the best indicator of overreaching? Dr Bianca Share Page 5  EXSC204 Exercise Testing, Prescription and Delivery : Revision Questions Week 7: Types of training, program design 1. How do you choose an appropriate interval time for: a. 50-200m intervals b. 400m intervals c. 400m+ intervals 2. What is the suggested recovery (i.e. work-to-rest ratio) for intervals in the following energy systems: a. ATP-CrP b. Anaerobic glycolysis c. Aerobic metabolism 3. Ben runs a mile in 4 minutes. He is about to complete a session of 2 x (4 x 400). a. What duration for each 400m would you prescribe b. What rest time would you prescribe between reps? 4. What are the two different types of threshold training? a. What speed are they usually performed at? b. How long does each effort usually last 5. Matt completes a set of 3 x 15 minute cruise intervals: a. How must rest should he have between reps? b. How should the pace feel? c. What should his speed be if his velocity at VO2max (vVO2max) is 18km/hr? Week 8: Prescription for apparently healthy adults and older adults 1. What are the current ACSM guidelines (training load) for exercise prescription for apparently healthy adults? 2. What are the pros and cons of the 10,000 step program? 3. What key muscle groups might you focus on conditioning in older adults? 4. What are the current Australian physical activity guidelines for older adults Dr Bianca Share Page 6