Chapter 16 Quiz + Worksheet

When compared to resistance exercise training, aerobic exercise training generally results in ____________.

- greater increases in both lean body mass and muscle mass - greater improvements in both mitochondrial volume and muscular power - greater improvements in the reduction of total body fat and muscular strength - None of these answers is correct***

Epidemiological studies confirm that regular physical activity

- reduces the risk of developing coronary heart disease - lowers the risk of all-cause mortality - reduces the risk of heart disease in both smokers and hypertensive individuals - All of these answers are correct***

Given: A 50-year-old man with a resting heart rate of 70 beats · min-1. What is the target heart rate range as determined by the percentage of maximal heart rate method?

119-144 beats · min-1

Given: A 50-year-old man with a resting heart rate of 70 beats · min-1. What is the target heart rate range as determined by the heart rate reserve method?

130-150 beats · min-1

In general, an optimal training intensity to improve VO2 max is ______.

60-80% VO2 max

The majority of epidemiological studies observe a greater reduction in the risk of developing cardiovascular disease with an exercise training intensity ______.

>6 mets

In general, the risk of orthopedic and cardiac complications associated with exercise training increases at exercise intensities above ____________.

>80% VO2 max

To realize health benefits of physical activity, adults should perform _____________.

Both 150-300 minutes of moderate physical activity per week and 75-150 minutes of vigorous-intensity physical activity per week are correct

Exercise at high altitude (e.g., >7,000 feet above sea level) could result in

Both reduced oxygen bound to hemoglobin and an increase in the heart rate response to a fixed level of exercise are correct

As a general rule, it is recommended that a weekly increase in exercise duration not exceed 20% above the previous week.

False

High intensity interval training (HIIT) is a new form (i.e., within last 5 years) of exercise training that has gained large popularity.

False

What are the exercise recommendations of the ACSM for improving cardiorespiratory fitness (discuss optimal frequency, duration and intensity)?

Frequency - 3-5 d/wk Duration - 20-60 m/day totaling ≥ 150 min/wk moderate or ≥ 75 min/wk vigorous intensity exercise Intensity - 40-59% HRR for moderate, 60-89% HRR for vigorous exercise Individuals who are deconditioned may benefit from tighter exercise (30-39% HRR) initially, gradually progressing to moderate exercise as tolerated.

What are the most recent exercise recommendations of the ACSM for improving muscular strength and endurance (include sets, reps, and frequency)?

Frequency: Each muscle group 2-3 d/wk Sets: 2-4 sets per muscle group (older or deconditioned individuals will benefit from a single set per muscle group) Reps: 8-12 reps for general muscular conditioning, lower intensity (higher reps, 10-15) for older adults, higher reps 15-25 for muscle endurance.

For a person with a max heart rate of 180 bpm and a resting heart rate of 70 bpm, use the indirect method to calculate a target heart rate range by the Karvonen method AND the percent of maximal heart rate method (pg. 375-376).

Karvonen Method: 180 - 70 = 110 bpm (HRR), then assuming this person is relatively fit and you prescribe 60-80% HRR...multiply HRR by each percentage (.60 and .80) and then add back resting HR (70 bpm).110 x .60 = 66 + 70 = 136 110 x .80 = 88 + 70 = 158 The target HR would be 136-158 bpm. Max HR Method:180 x .60 = 108 180 x .80 = 144 Using the MaxHR method the target HR would be 108 -144 bpm.

When setting up an initial resistance training (RT) exercise program for a middle aged adult (50 years old) who has never participated in RT before, what sets, reps, load, and frequency would you begin with?

Since our goal is to limit soreness and prevent dropout, 1 set per major muscle group with a weigh the subject could easily complete for 10-15 reps to begin 2-3 days/wk. Gradually progressing intensity as tolerated. Once an intensity of 10-15 reps to volitional fatigue can be tolerated, progress to additional sets or exercises.

Use the Karvonen Formula to calculate HRR and the target heart rate range for a 22 year old active female college student with a resting heart rate of 62 b/min (using ACSM guidelines).

Since this is a young healthy active college student I would use 60-89% HRR. First I would estimate Max HR (since it is not given). 220-22 = 198 bpm 198 - 62 = 136 bpm HRR 136 x .60 = 81.6 + 62 = 142 bpm136 x .89 = 121 + 62 = 183 bpm The target HR active college student would be 142-183 bpm

Use the Karvonen Formula to calculate HRR and the target heart rate range for a 62 year old male with a resting heart rate of 77 beats/min who has not exercised in years (using ACSM guidelines).

Since this is an older adult who has not exercised in years I would use light exercise (30-39% HRR) to begin. Estimating HRmax: 220-62 = 158 bpm 158 - 77 = 81 bpm HRR 81 x .30 = 24.3 + 77 = 101 bpm 81 x .39 = 31.6 + 77 = 109 bpm The target HR for this deconditioned older adult would be 101 - 109 bpm.

Explain the role of proper progression in setting up an exercise prescription for a sedentary individual who wishes to become fit.

To prescribe exercise for health and fitness at an intensity, frequency, and duration that the client can complete without undue soreness or discomfort. Then, gradually progress each variable as tolerated by the client. Improperly introducing exercise that is too difficult for a client or produces undue discomfort results in low adherence to exercise programs and high dropout rates. Furthermore, individuals who were motivated to exercise at one point yet received improper exercise prescription often become discouraged from re-engaging in exercise in the future. Proper progression in the key to success.

An exercise dose reflects the interaction of intensity, frequency, and duration to yield the volume of exercise.

True

Dr. Michael Pollock's research laid the foundation for exercise prescription.

True

Physical fitness is defined as a set of attributes that people have or develop that relate to the ability to perform physical activity.

True

The recommended frequency of exercise is higher for moderate intensity exercise compared to vigorous intensity exercise.

True

Walking is the primary physical activity recommended for individuals that have been sedentary for a long time.

True

Which of the following individuals would gain the greatest health benefits from changing their level of physical activity?

a sedentary person who becomes moderately active

Physical activity is defined as

any form of muscular activity

Regular exercise training provides numerous health-related benefits. The two health-related benefits that are the MOST responsive to exercise are

blood pressure and insulin sensitivity

A 30-year-old woman achieves her target heart rate on a cool day by jogging at 6 mph. If she were to exercise on a very hot day, she would have to ________________________.

decrease the speed of her run to achieve her target heart rate

The risk of cardiac complications during exercise is

directly related to the degree of pre-existing cardiac disease

Using the FITT principle, the volume of exercise performed can be computed as ____________.

frequency × intensity × time

Which of the following variables is the least sensitive to exercise (training)?

high-density lipoproteins (HDL)

When maximal strength gain is the principal goal of the strength training program, current evidence suggests that single-set protocols are

less effective than multiple-set protocols

The Karvonen (or heart rate reserve) method of calculating the "heart rate reserve" is computed as _____________.

maximal heart rate minus resting heart rate

The frequency of exercise can be best described in terms of

number of days per week

Exercise is defined as ____________.

planned physical activity with the goal of improving or maintaining fitness

According to the FITT principle, the letter "I" signifies

the "intensity" of exercise

The slope of the exercise "dose/response" curve provides information about ___________.

the dose of exercise (i.e., minutes/week) required to promote health benefits

Which of the following is not a method that is useful for prescribing the recommended intensity of exercise training?

the onset of sweating