ACSM Ch. 13, 14 & 15

According to 2013 ACSM Guidelines for exercise testing and prescription, significant health benefits can be achieved with:

A combination of moderate to vigorous exercise involving major muscle groups, 30 to 60min/session, 3-5 days/wk (p. 415 Table 15.1)

The best types of stretches to include in warm-up for walking or cycling are:

Dynamic (p. 418)

Ron is training for leg muscle hypertrophy on the squat. He believes that by utilizing an explosive, rapid repetition speed he will increase the amount of work he is doing and thus "overload his quads better." He wants to know if his rationale is correct. What is the MOST accurate response?

He is incorrect in his approach and rationale, as he should be training using a constant repetitive speed to maximize muscle work. (p. ??)

A proper cool-down allows the body to help remove:

Lactate (p. 418)

What exercise results in the greatest amount of torque from the muscles of the shoulder joint?

Lateral raises in the frontal plane to 90 degrees, humeral abduction w/30lb dumbbells, elbow extended (p. ??)

Individual is performing unilateral standing calf raises with a dumbbell held in the ipsilateral hand. You cue them to stand up tall and lean back slightly while performing the exercise to __ and make the exercise __, thereby increasing efficiency.

Lengthen the lever arm; more difficult (p. ??)

A typical chronic response to improved cardiorespiratory fitness is an increase in:

Maximal O2 consumption (p. 416)

What decreases efficiency during resistance training?

Mechanical disadvantage (p. ??)

Individual reporting __ following resistance training should significantly reduce the overload and volume and increase the amount of rest.

Moderate soreness (p. 381)

___ of the cardiorespiratory systems is required in order to have beneficial adaptations in cardiorespiratory endurance.

Overload (p. 416)

Intensity of work = __; amount of force = __; displacement = __

RPE; resistance; ROM (p. ??)

What is a chronic response to regular exercise?

Reduced BP (p. 417 Table 15.1)

What is an acute response to exercise?

Reduced blood flow to the gut (p. 417 Table 15.1)

Ischemia is caused by:

a lack of oxygen (p. 418)

The resistance __ and __ of training need to be carefully progressed and monitored to limit muscle tissue damage.

load; volume (p. 381)