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

training intensity % x HRR + HR rest

what is the equation for finding training intensity % using VO2R

training intensity % x VO2R + VO2rest

label the following intensities as light, moderate, or vigorous 20-39%HRR, 60-89% HRR, RPE 12-13, talk test - short sentences, RPE 9-11, jogging, gardening

light, vigorous, moderate, moderate, light, vigorous, light

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

what are the 4 constructs of the SCT

self-efficacy, outcome expectations, self-regulation, barriers and facilitators

what are the 5 TTM areas of action in order

pre-contemplation, contemplation, preparation, action, maintenance

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

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

Access all questions and much more by creating a free account

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

Access all questions and much more by creating a free account

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