WorksheetsBU Exam 1.34: Prescription and Assessment
Total questions: 24
Worksheet time: 14mins
Rank the Energy System according to the sequence of happening:
- ATP storage
- ATP-CP system
- 乳酸系統
- 有氧系統
1,2,3,4
2,4,3,1
4,3,2,1
3,4,2,1
老人家不宜做負重訓練
T
F
少年9-10歲做負重訓練可以嗎﹖
OK
Not OK
Causal realationship between 'sleep less' and 'getting fatter'
T
F
Losing 10 pounds a month, healthy?
Y
N
Assuming same amount of food, eating twice a day instead of eating 3 times a day is better for health
Y
N
局部減肥是可能的
Y
N
When we are considering what intensity of exercise that we are going to perscribe, we can easily refer to:
Heart rate max
HR reserve method
RPE (Ratings of PErceived Exertion)
Aerobic exercise duration for an healthy adult should be around
under 10 minutes
20-60 minutes per session
What should be the target exercise expenditure?
1000 kcal
150 min of M to H intensity aerobic activities
For beginners, the initial stage of exercise intensity should be around
30-40%
40-50%
50-60%
Obese people should avoid running, why?
too intense activity
May cause knee injury
1-7 reps is aiming at
Strength
Power
Hypertrophy
Endurance
8-13 reps is aiming at
Strength
Power
Hypertrophy
Endurance
15-20 reps is aiming at
Strength
Power
Hypertrophy
Endurance
If aiming at hypertrophy, we should do
1-2 sets
2-4 sets
4-6 sets
What should be the frequency of weight training?
About 2-3 days per week
1 day per week
7 days per week
we should rest the same group of muscle for _____hours before we work the same group of muscle again.
24
48
36
Fro strength training, we should rest ____ between sets.
2~5 minutes
30 sec to 1.5 minutes
Less than 30 sec
For hypertrophy, we should rest for____ between sets.
2-5 minutes
30 sec to 1.5 minutes
Less than 30 sec.
For endurance, we should rest for ____between sets.
2-5minutes
30 sec to 1.5 minutes
Less than 30 sec.
For progression, how can we ‘overload’?
we can increase the volume by
Weight
Sets
Frequency
Heart rate reserve (HRR) Method
aims to calculate the max. Heart rate
[(HR Max - resting heart rate)*% of intensity desired]+resting heart rate
[(HR Max - age)*% of intensity required] + age
要消耗1000卡，他要做多少分鐘？
A man weight 70 kg, do 7 METS, aiming to use 1000 cal a week, what is the duration of his work out?
7 METs*3.5*70kg/200=8.575 kcal/min
1000/8.575=116.6min
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