what are some pros and cons of high/low intensity aerobic exercise?

@ low intensity, have to exercise longer for the same benefits (time-intensity trade off)

pros of both - can improve fitness & overall health

high intensity is greater risk of injury & DOMS

low intensity doesn't improve CV health

in which population will you likely see the most change in response to an exercise program?

new to exercise and not close to their ceiling

relatively healthy and uncompromised

keeps a healthy diet and sleeps regularly

what is false about skeletal muscle adaptations to MSK training

increase in # of oxidative proteins, decrease in MPS, increase in MPB

increase in # of muscle fibres and CSA of muscle fibres

fast-twitch fibres respond the most to a strength stimulus

res exercise stimulates production of collagen, improving strength of CT

what is true about skeletal muscle sex differences?

females & males build the same relative % change in muscle protein & hypertrophy

absolute values are different bc females dont start with the as many fibres

males see larger absolute adaptations but not relative

males see less of a change in absolute hypertrophy due to testosterone

how soon should you progress someone in an MSK prescription?

older adults should progress every 2-4 weeks

younger adults can progress weekly

older adults should progress weekly

younger adults should progress every month

what should you consider when designing a resistance training program

multi-joint exercises are good for those short on time & for overall health benefits

order is important to avoid fatigue

overload - when their muscles adapt & they are able to do more reps, inc # of reps or weight to ensure they're reaching failure

what is the purpose - goals, what they have available, what time they have

what are some movement patterns to consider in MSK prescriptions?

horizontal & vertical push and pull

which of the following does not seem reasonable

85% of 1-RM is very hard effort

when training with low weights, its important to:

include heavy weights once in a while to build neural adaptations for strength

make sure the client has enough time for excessive reps

consider that you might have to do more reps to get to failure

understand that the client won't be getting the same hypertrophy gains that they would if they were lifting heavier

which of the following rest periods seem reasonable?

multi-joint exercise with heavy loads: 2-3 mins

muscle endurance with lighter weights: 1-2 mins

lifting with a smaller muscle mass: 3-4 mins

what should you consider when ordering exercises (MSK)?

alternate upper & lower body movements to max recovery

alternate agonist/antagonist movements to max recovery

recommended that large muscle group multi-joint exercises go last

alternate aerobic and resistance movements within the same prescription

what are some considerations around equipment for MSK prescriptions

machines lock a client's form in place & have weight increments, but you have to have access to a gym to use them

free weights can be used at home but the freedom increases risk of injury if the client doesn't have great form (esp w muscle imbalances)

body weight is convenient and easy to adapt to make easier or harder

resistance bands are simple, portable, user friendly, and lock a client's form in place

considerations for someone who is new to exercise:

don't start them with going to failure bc DOMS will be too high

include some high intensity lifts for neural adaptations

they should start with moderate exercise 3x a week

what are some ways to adapt balance training?

switch to 1 leg and add limb movement

sensory challenges - close your eyes

unstable surfaces i.e. balance pads

add height dimension i.e. walking beams, slacklines

what are some examples of resistance based balance training

resistance exercises that challenge balance i.e. lunges, step ups, split stance

unilateral regular resistance exercises i.e. 1 arm shoulder press

adding weights to balance exercises

standing still on 1 leg on balance ball holding kettlebell

how often should you include balance exercises in a prescription?

only in body of training and not in warm up and cool down

only safe to incorporate resistance balance for elite athletes

why is exercise alone not enough to make someone lose weight

exercising more usually means you're eating more (stimulates appetite)

body adapts to new expenditure to try and maintain weight

exercise can change overall body comp (sub and visc fat %) without affecting weight

sedentary behaviour plays a bigger role than diet and exercise in making someone lose weight

what is wrong with just dieting & no exercise?

catabolic hormones don't differentiate b/w fats, carbs, and proteins

losing fat mass and muscle/bone mass and only gaining back fat mass (exercise maintains the muscle/bone mass)

yo-yo: lose weight fast and gain it back fast, bad for SE

rapid weight loss can release toxins from adipose tissue and make people sick

why might weight loss not occur as quickly as the client hopes?

FFM is probably increasing with resistance exercise

adaptive responses in the body to maintain weight

genetics vary from person to person

what happens when the body is in severe energy restriction

hibernation mode - body metabolizes kcals very slowly to conserve energy (efficient)

become lethargic to conserve energy, stops you from doing PA

end up holding on to kcals even stronger, resulting in very minimal (if any) weight loss

which of the following tools are matched properly to their target measurements

measuring lumbosacral flexion using skin distraction test

measuring lumbosacral flexion using double-inclinometer

ROM at elbow using double-inclinometer technique

measuring knee ROM using a leighton flexometer

in which case will stretching before exercise be detrimental

high power and high impact sports

static stretching for >60 sec immediately before activity

if your sport requires a large ROM

if the athlete has poor posture

what are benefits of the weekly log

increases adherence to the program

helps give the feedback to the exercise professional in the next meeting

builds SE using mastery experience

helps clients hold themselves accountable

why should you schedule a time to demo the resistance training exercises

gives opportunity to give advice about posture, breathing, and control

exercise pro can correct improper technique

prevents the client from making mistakes and hurting themselves

even if a client has been exercising for years they can still be doing things wrong

what is the difference b/w meeting with a client and reassessing

in a reassessment we are expecting to see improvements/results

in a meeting, we are working on behaviour change and giving feedback to the exercise prof

reassessing too early is bad for SE but meeting early is good for SE

for clients who have been inactive, you should reassess more often than you should meet

what are some child-adult differences in CR fitness

children have a faster HR recovery b/c of greater parasympathetic input

children have lower absolute VO2 but higher relative VO2 (bc of body size)

children have a higher respiratory rate bc VE threshold decreases with age

children have a higher HR at rest but lower HR during exercise

what are the changes in skeletal & MSK systems with aging:

decrease in bone density & elasticity of CT (muscle fibres shorten)

decrease in # and size of muscle fibres, decrease in lean mass

increase in amount of synovial fluid b/w joints

what are the changes in respiratory and CV system with aging

decrease in max voluntary VE, increase in residual volume

VO2 decline, decrease in contractility and oxidative capacity of mitochondria

breathing will not be an exercise limitation

what are the changes in nervous system & brain funciton with aging

decline in agility, coordination, mobility, gait

decrease in size of brain & speed of APs

increase in vestibular function - i.e. improved balance & hearing

increase in short-term memory and decreased time to solve problems

which of the following concern secondary aging

mental health i.e. depression and delerium

what can be used to assess the fitness older adults

submaximal aerobic tests i.e. 6 minute walk

short physical performance battery (lower body)

how do you keep older adults active?

make environment safe to reduce risk of falls

motivation - older adults report greater concerns for health & mobility

plan for lapses so SE isn't destroyed if a lapse happens

plan exercises at night b/c that's when vision is the least impaired

what are the 24h movement guidelines for 5-17 year olds?

several hours of unstructured/structured activities

sleep - lower age range 9-11 hours per night, older age 8-10 hours

at least 75 minutes of moderate-vigorous PA a day

no more than 4 hours of recreational screen time

what are the 24h movement guidelines for 0-4 year olds

no screen time before 2 years old

2-4 years old = +180 mins of MVPA per day

consistent bed times are not important once they hit toddler years

PA is not important for infants bc they can't walk/run

what does the Long-Term Development in Sport and Physical Activity tell us?

4 principles: quality, optimal programming, inclusion, and collaboration

suggests multi-sport & PA to avoid injury, burnout, and boredom

majority of people track along the podium pathway rather than the active for life category

transitions between stages are based on age, not development of skill

what are some characteristics of a resistance training program for a child

using appropriately sized equipment

low to moderate intensity, 1-2 sets, 8-12 exercises

include balance & coordination exercises

progression in intensity is prioritized over proper form and technique

who is the YMCA suitable for?

people with balance or coordination issues

people with pain in stepping exercises i.e knee pain

when do you stop the YMCA test?

ssHR is within 10 bpm of 85% HRmax (complete the stage then stop)

client exhibits signs of intolerance

client is unable to maintain 50 rpm

Ex Testing Test 2

Quiz

•

Science

•

University

•

Practice Problem

•

Easy

Camilla Corrado

Used 4+ times

FREE Resource

109 questions

Show all answers

1.

FILL IN THE BLANK QUESTION

1 min • 1 pt

each muscle group should be targeted __ a week, aerobic exercise should add up to at least _ minutes a week

2.

MULTIPLE CHOICE QUESTION

30 sec • 1 pt

what is the first thing you should ask your client?

how much time do you have available?

what resistance exercises are you comfortable with?

what intensity do you usually work at?

what types of exercise do you like?

3.

MULTIPLE SELECT QUESTION

45 sec • 1 pt

which of the following are ways to measure intensity in aerobic prescriptions?

%HRR and %HRmax

RPE

speed & time

%1-RM

4.

FILL IN THE BLANK QUESTION

1 min • 1 pt

describe each statement as frequency, intensity, type, or time
training sessions/week
mode of activity
duration of session
%HRR
equipment for activity
RPE

5.

MULTIPLE SELECT QUESTION

45 sec • 1 pt

how would you incorporate a warm up in a prescription?

gradually transition the HR to required level of intensity

dynamic movements at lower intensities

5-10 minutes

add static stretching for flexibility

6.

MULTIPLE CHOICE QUESTION

30 sec • 1 pt

which of the following is not a reason to include cool-downs in a prescription

to clear metabolic byproducts

allow variables like HR to safely return to normal levels

makes recovery safer

because its fun

7.

OPEN ENDED QUESTION

3 mins • 1 pt

what are some considerations when choosing what type of exercise to give a client?

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Ex Testing Test 2

109 questions

each muscle group should be targeted __ a week, aerobic exercise should add up to at least _ minutes a week

what is the first thing you should ask your client?

which of the following are ways to measure intensity in aerobic prescriptions?

describe each statement as frequency, intensity, type, or time
training sessions/week
mode of activity
duration of session
%HRR
equipment for activity
RPE

how would you incorporate a warm up in a prescription?

which of the following is not a reason to include cool-downs in a prescription

what are some considerations when choosing what type of exercise to give a client?

what is the equation for age-predicted HRmax

what is the equation for finding training % intensity using %HRR

what is the equation for VO2R

Create a free account and access millions of resources

Similar Resources on Wayground

Popular Resources on Wayground

Discover more resources for Science

Ex Testing Test 2

109 questions

each muscle group should be targeted ____ a week, aerobic exercise should add up to at least ___ minutes a week

what is the first thing you should ask your client?

which of the following are ways to measure intensity in aerobic prescriptions?

describe each statement as frequency, intensity, type, or time training sessions/weekmode of activity duration of session%HRR equipment for activityRPE

how would you incorporate a warm up in a prescription?

which of the following is not a reason to include cool-downs in a prescription

what are some considerations when choosing what type of exercise to give a client?

what is the equation for age-predicted HRmax

what is the equation for finding training % intensity using %HRR

what is the equation for VO2R

Create a free account and access millions of resources

Similar Resources on Wayground

Popular Resources on Wayground

Discover more resources for Science

each muscle group should be targeted __ a week, aerobic exercise should add up to at least _ minutes a week

describe each statement as frequency, intensity, type, or time
training sessions/week
mode of activity
duration of session
%HRR
equipment for activity
RPE