Exercise Testing & Prescription
Define specificity of training
- the development of muscular fitness is specific to the muscle group that is exercised, the type of muscle action and training intensity. - The body's physiological and metabolic responses and adaptations to exercise training are specific
define improvement stage of progression of exercise
-4-8 months; rate of progression is more rapid than in the initial conditioning stage -frequency , intensity, and duration are systematically and slowly advanced, one element at a time until the client's fitness goal is reached
define diminishing returns principle
-Each person has a genetic ceiling that limits the extent of improvement that is possible due to exercise training -As individuals approach their genetic ceiling, the rate of improvement in physical fitness slows and eventually levels off
define progression principle
-Must progressively increase the training volume, or overload, to stimulate further improvements -The progression needs to be gradual because doing too much, too soon may cause musculoskeletal injuries
define reversibility principle
-The positive physiological effects and health benefits or reg physical activity and exercise are reversible -When individuals discontinue their exercise programs (detraining), exercise capacity diminishes quickly -Within a few months, most of the training improvements are lost
define initial conditioning stage of progression of exercise
-Typically lasts 1-6 wk and serves as a primer to familiarize client with exercise training -Progress slowly by increasing duration first, followed by small increases in intensity
define overload principle
-to promote improvements in physical fitness components, the physiological systems of the body must be taxed using loads that are greater (overload principle) than those to which the individual is accustomed. -Increases in the frequency, intensity, and duration or aerobic exercise.
Direct and indirect measures of muscular strength
1 rep max- direct multiple (submaximal reps)- indirect
What are the five different aspects of physical fitness?
1. Cardiorespiratory endurance 2. Musculoskeletal fitness 3. Body weight and body composition 4. Flexibility 5. Balance
Partially open the valve to slowly release the pressure at a rate of ____ to _____ mmHg*sec -1.
2-5
Close the inflation bulb valve; quickly and steadily inflate the cuff pressure to about ______ to _____ mmHg above the estimated systolic pressure previously determined by palpitation.
20 to 30 mmHG
exercise intensities using METs -light: < ____ METs -moderate: ____ -____ METs -Vigorous: > ____ METs
3 3-6 6
A 40-year-old male office worker who exercises only one day per week is your new client. He has never smoked and both of his parents are in their 70s and still alive. His BMI is 32 kg/m2. A recent checkup with blood work revealed a total cholesterol of 190 mg/dL and a fasting blood glucose of 140 mg/dL. You measure his blood pressure and it is 130/84 mmHg. How many coronary risk factors does he have? 1 4 5 2
4 (should be 3)
define maintenance stage of progression of exercise
Amount of exercise required to maintain the client's physical fitness level is less than that needed to improve specific fitness components
Which of the following is a cardiorespiratory endurance reference (gold standard) measure of physical fitness?
Direct measurement of VO2 max
what are elements of exercise prescription?
FITTP: -frequency -intensity -time -type -progression of exercise
dose-response relationship
Improvements seen in health benefits are dependent on the volume of physical activity performed
define interindividual variability principle
Individual responses to a training stimulus are quite variable and depend on a number of factors such as age, initial fitness level, and health status
define initial values principle
Individuals with low initial physical fitness levels will show greater relative % gains and a faster rate of improvement in response to exercise training than individuals with average or high fitness levels
Why might a graded exercise test (GXT) be useful for a client interested in starting an exercise program? a. It is useful for employees of universities that have an exercise science program. b. It is useful when there are contraindications to testing. c. It is a good way to determine the client's functional aerobic capacity. d. An exercise test is of little use before starting any exercise program.
It is a good way to determine the client's functional aerobic capacity.
Regarding coronary risk factor analysis, what is the significance of a high HDL-C value (>60 mg/dL)? a. It should be treated as any other positive risk factor (add 1 to the tally). b. It is an extremely severe positive risk factor (add 2 to the tally). c. It is neither a positive nor a negative risk factor and not involved in the risk factor analysis. d. It is a protective or negative risk factor (subtract 1 from the tally).
It is a protective or negative risk factor (subtract 1 from the tally).
What is metabolic syndrome?
a combo if 3 or more CVD risk factors: -hypertension -dyslipidemia -insulin resistance abdominal obesity
Which of the following is not one of the aspects or components of physical fitness? a. Quickness b. Flexibility c. Body composition d. Cardiorespiratory endurance
a. Quickness
What is the purpose of inflating the cuff and noting by palpation when the pulse disappears? a. to estimate how much the cuff needs to be inflated to determine systolic blood pressure with the auscultatory technique b. to determine whether the arm is in the correct resting position c. to determine whether you are overcuffing the client d. to estimate whether the cuff is in the correct position and covers the entire arm properly
a. to estimate how much the cuff needs to be inflated to determine systolic blood pressure with the auscultatory technique
which of the following are strategies to increase exercise program adherence? a. provide negative feedback b. caffeine before working out c. prescribe moderate intensity exercise to minimize injury d. reward system e. progress charts f. advocate exercising with others g. use a pedometer
all except a, b, and g
which of the following is technology that promotes physical activity? a. bioimpedance b. GPS and GIS c. heart rate monitor d. pedometer e. skin calipers f. smart fabric and sensor technology g. accelerometers h. DEXA
all except a, e, and h
Moderate intensity examples
brisk walk water aerobics slow bicycling ballroom dancing gardening
how long is the maintenance stage of change?
client has been exercising regularly at the recommended amount for 6 months
How long is the action stage of change?
client has been performing amount of exercise for less than 6 months
What is the proper testing sequence when assessing the following fitness variables in a single session? I: body composition and balance II: cardiorespiratory endurance III: flexibility IV: musculoskeletal fitness V: resting blood pressure and heart rate a. III, V, II, IV, I b. V, IV, II, III, I c. I, II, III, IV, V d. V, I, II, IV, III
d. V, I, II, IV, III
The ability of a test to accurately measure a specific fitness component defines a. Objectivity b. standard error of estimate c. Reliability d. Validity
d. validity
The lowest pressure in the artery during the cardiac cycle is called __________ and occurs when the heart is filling with blood. a. pulse pressure b. diastolic blood pressure c. myocardial pressure d. systolic blood pressure
diastolic blood pressure
true or false? age and oxidative stress increases telomere length
false- it reduces it. physical activity helps to maintain telomere length
The _____ Korotkoff is the sound and corresponds to the systolic pressure.
first
When taking blood pressure the client should sit in a quiet area for _______ min.
five
Direct and indirect measures of body composition
hydrostatic weighing, bod pod, DEXA- direct skinfold, BMI, bioimpedance, anthropometric- indirect
Which principle states that individuals with low physical fitness will show greater relative (%) gains and a faster rate of improvement in response to training than those individuals starting off with average or high fitness levels?
initial values
Direct and indirect measures of cardiovascular fitness
metabolic cart- direct step test, 1.5 mile run- indirect
The blood pressure cuff should be placed so the lower edge of the cuff should be approx. _____ in. above the antecubital fossa.
one inch (or 2-3mm)
describe pre-contemplation and contemplation (stages of change)
pre- client does not exercise and does not intend to start exercising contemplation- client is not exercising but intends to start
telomeres definition
repeated DNA sequence
What is the recommended position for the client's arm when measuring blood pressure? a. fully extended and unsupported b. hanging freely at the side c. Arm position does not affect the blood pressure measurement. d. supported and positioned at heart level
supported and positioned at heart level
true or false? The specificity-of-training principle implies that certain types of exercise training are better suited for others
true
True or false? Duration and intensity of exercise are inversely related.
true- the higher the intensity, usually the shorter the duration of the exercise
Which of the following is an absolute contraindication to exercise testing? a. severe hypertension (e.g., 200/110 mmHg) b. unstable angina c. tachyarrhythmias and bradyarrhythmias d. heart murmur
unstable angina
how much physical activity is recommended per week and day for weight management?
≥300 min/week (60 min/day) is recommended for weight management.
