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ACSM Certification Review
Chapter 8
48
Physiology
04/14/2010

Additional Physiology Flashcards

 


 

Cards

Term
What are the purposes of exercise programs? (3)
Definition
1) Enhancement of physical fitness for ADL's, recreation, and competitive athletic endeavors.
2) Primary and secondary disease prevention.
3) Enjoyment, hobby, stress management, and psychological well-being.
Term
How often should adults engage in moderate intensity physical activity?
Definition
At least 30 minutes a day on 5 or more days a week.
Term
What is moderate-intensity activity?
Definition
Any activity that burns 3.5-7 kcal/min (i.e. leisurely biking, mowing lawn, or walking briskly.)
Term
How often should adults engage in vigorous activity?
Definition
3 or more days a week for 20 or more minutes per occasion.
Term
What is vigorous activity?
Definition
Any activity that burns more than 7 calories a minute.
Term
How much moderate-intensity activity should adults engage in if they want to maintain or lose weight?
Definition
Maintain: 60 minutes most days.
Lose: 60-90 minutes most days.
Term
How much should children engage in moderate-intensity activity on a weekly basis?
Definition
60 minutes most, if not all days of the week?
Term
How much should children be limited to TV and video games on a daily basis?
Definition
No more than 2 hours.
Term
How often should adults participate in resistance training? How many exercises, sets, and reps should they do?
Definition
2-3 times per week. A minimum of 8-10 exercises, 1-3 sets, 3-20 repetitions.
Term
What are ACSM's flexibility training guidelines?
Definition
a minimum of 2-3 days per week. Ideally 5-7 days per week. Holding each stretch 15-30 seconds with 2-4 reps.
Term
What is the ACSM recommended target range of kcal energy expenditure per day?
Definition
150-400 calories.
Term
Weekly expenditure of _,___ kcal/week has been shown to be successful for short- and long-term weight control as well as for primary and secondary prevention of chronic disease.
Definition
2,000
Term
How many steps per day has been shown to significantly reduce the risk of developing coronary heart disease?
Definition
10,000
Term
What are the five components of a comprehensive exercise program?
Definition
Warm-up, aerobic exercise, resistance exercise, cool-down, flexibility training.
Term
How often should children do muscle strengthening and bone-strengthening activities on a weekly basis?
Definition
at least 3 days per week.
Term
How often should adults do muscle strengthening exercises?
Definition
2 or more days per week.
Term
What are the five essential components into a structured exercise program?
Definition
Mode (type or kind)
Frequency (how often)
Intensity (how hard)
Duration (how long)
Progression (how to change or advance the exercise prescription)
Term
Consideration of the ______, _____, and _____ of each individual will result in a more individualized, safer, and effective exercise program.
Definition
limitations, needs, goals.
Term
What data obtained from a graded exercise test provide the basis for the exercise prescription?
Definition
HR, BP, RPE, Ventilatory values, Blood and lactic acid values.
Term
What ability is the function of the circulatory systems and cellular metabolic capacities?
Definition
The ability to take in, deliver, and use oxygen.
Term
How much can VO2max increase with training?
Definition
between %5 and %30.
Term
True or false: An obese person can expect to increase his VO2max more than a person who has already obtained an ideal body weight.
Definition
True.
Term
When is cardiovascular endurance exercise most effective?
Definition
When large muscle groups are engaged in continuous, rhythmic (aerobic) activity.
Term
When does potential for muscoloskeletal injury increase?
Definition
When excessive weight-bearing activity is performed.
Term
What exercises should be focused on the most?
Definition
Exercises that sustain participation.
Term
When stair climbing, what is necessary to avoid low back trauma?
Definition
an upright posture.
Term
What may cause dependence on handrails for support?
Definition
weak quads and glutes.
Term
What are the three kinds of aerobics mentioned in the book?
Definition
High-impact, low-impact, and step.
Term
Which is a better indicator of intensity when doing group aerobics? HR or RPE?
Definition
RPE
Term
What are the differences between low and high impact aerobics.
Definition
High - both feet leave floor at times.
Low - only one foot leaves floor at times.

High - Appropriate for highly fit people.
Low - Appropriate for beginners.

High - increased potential for injury.
Low - low incidence of injury.
Term
What is the range for energy expenditure for step aerobics?
Definition
6-11 mets
Term
What are advantages of water exercise?
Definition
Decreases weight-bearing load and potential for injury.
Allows injured and aged to participate in exercise. Also, obese, pregnant, and arthritic people will have a much easier time participating.
Term
What are some limiting factors to cycling?
Definition
localized muscle fatigue or the upper leg, and the expense of good equipment.
Term
low versus high intensity exercises are mentioned. I don't know how to ask a question based on the info given though.
Definition
n/m
Term
What factors should be considered when determining intensity for a particular individual? (6)
Definition
Current level of fitness.
Age and current cardiovascular risk factors.
Medical conditions and medications that may influence exercise performance.
Current or increased risk of orthpedic injury.
Individual preference
Program objectives and performance goals.
Term
What are recommended exercise intensities in relation to max HR and VO2R?
Definition
55-90% or max HR 40-85% of VO2R
Term
What intensity in relation to HR is reasonable for improvement of cardiovascular endurance fitness?
Definition
60-80% of HRR or 77-90% of max HR.
Term
How do you calculate HRR?
Definition
Max HR - resting HR
Term
What intensity RPE does ACSM recommend on the original (Borg) scale?
Definition
12-16
Term
When is RPE particularly useful?
Definition
When participant is unable to monitor his or her pulse accurately or when HR response to exercise is altered by medications.
Term
The ACSM recommends that exercise at intensities eliciting the following signs or symptoms should be avoided: (5)
Definition
1) Exercise induced angina
2) Inappropriate BP changes
3) Musculoskeletal discomfort.
4) Leg pain.
5) Any sign or symptom that causes premature termination of the test.
Term
True or false, excessive duration is associated with decreased compliance.
Definition
True.
Term
When should increases in exercise duration be instituted?
Definition
as adaptation occurs without signs of intolerance.
Term
What % of HR should intermittent exercise not exceed?
Definition
85%
Term
Read the section on frequency. (p. 162) It is short.
Definition
n/m
Term
Improvement depends on systematic progression of frequency, intensity, and duration.
Definition
n/m
Term
Between frequency, duration, and intensity, which should be increased first?
Definition
Frequency and duration.
Term
When does adaptation occur? On what does it depend?
Definition
Occurs when an individual can adequately respond to the demands of a particular exercise stressor. Depends on health or fitness status and the relative mix of frequency, intensity, duration, and mode of exercise.