1
Q
FITT-VP principle
A
frequency
2
Q
What are the FITT recommendations for frequency?
A
3 days/week
3
Q
What are the FITT recommendations for intensity?
A
moderate: 40-59% HRR; vigorous: 60-89% HRR
4
Q
What is the %HRR for very light intensity exercise?
A
<30
5
Q
What is the %HRmax for very light intensity exercise?
A
<57
6
Q
What is the VO2max for very light intensity exercise?
A
<37
7
Q
What is the %HRR for light intensity exercise?
A
30-39
8
Q
What is the %HRmax for light intensity exercise?
A
57-63
9
Q
What is the %VO2max for light intensity exercise?
A
37-45
10
Q
What is the RPE for light intensity exercise?
A
37-45
11
Q
What are the METS for light intensity exercise?
A
2-2.9
12
Q
What is the %HRR for moderate intensity exercise?
A
40-59
13
Q
What is the %HRmax for moderate intensity exercise?
A
64-76
14
Q
What is the %VO2max for moderate intensity exercise?
A
46-63
15
Q
What is the RPE for moderate intensity exercise?
A
14-17
16
Q
What are the FITT recommendations for time?
A
moderate: 30-60 min/day (150-300 min/week); vigorous: 20-60 min/day (up to 150 min/week); at least 10 min sessions
17
Q
What is the %HRR for vigorous intensity exercise?
A
60-89
18
Q
What is the %HRmax for vigorous intensity exercise?
A
77-95
19
Q
What is the %VO2max for vigorous intensity exercise?
A
64-90
20
Q
What is the RPE for vigorous intensity exercise?
A
14-17
21
Q
What are the METS for vigorous intensity exercise?
A
6-8.7
22
Q
What is the %HRR for near-max/max intensity exercise?
A
> 90
23
Q
What is the %HRmax for near-max/max intensity exercise?
A
> 96
24
Q
What is the %VO2max for near-max/max intensity exercise?
A
> 91
25
What is the RPE for near-max/max intensity exercise?
>18
26
What are the METS for near-max/max intensity exercise?
>8.8
27
HRR equation
(HRmax/peak - HRrest) x %intensity desired + HRrest
28
HRmax equation
208 - (0.7 x age)
29
What is the recommended energy expenditure per week?
>500-1000 MET-min/week
30
How much should an individual increase exercise/time duration per session?
5-10 mins every 1-2 weeks over the first 4-6 weeks
31
What is the recommendation for resistance training per week?
2 days/week
32
For trained individuals, what intensity and reps produce the greatest strength gain?
80% 1RM, 1-6 reps
33
For individuals who want to improve power, what is the recommended reps and intensity (upper and lower body)
3-6 reps, 30-60% 1RM (upper), 0-60% 1RM (lower)
34
For someone training muscle groups,how many sets are recommended for low weekly sets?
<5 sets per muscle group per week
35
For someone training muscle groups,how many sets are recommended for medium weekly sets?
5-9 sets per muscle group per week
36
For someone training muscle groups,how many sets are recommended for high weekly sets?
10+ sets per muscle group per week
37
What is the objective for untrained individuals?
develop proper foundational technique
38
What are the exercise types recommended for untrained individuals?
foundational multijoint
39
What is the frequency recommended for untrained individuals?
2-3 days/week
40
What is the # of exercises recommended for untrained individuals?
6-10
41
What are the sets/reps recommended for untrained individuals?
1-2 sets/8-12 reps
42
What is the objective for intermediate individuals?
introduce moderately complex exercises
43
What are the exercise types recommended for intermediate individuals?
foundational multijoint,weightlifting derivatives, singlejoint as necessary, increasing loads
44
What is the frequency recommended for intermediate individuals?
3-4 days/week
45
What is the # of exercises recommended for intermediate individuals?
5-10
46
What are the sets/reps recommended for intermediate individuals?
2-5 sets, goal dependent reps
47
What is the objective for advanced individuals?
progress to highly complex exercises
48
What are the exercise types recommended for advanced individuals?
foundational multijoint,weightlifting derivatives, full weightlifting movements, singlejoint as necessary, increase loads and intensity
49
What is the frequency recommended for advanced individuals?
4-7 days/week
50
What is the # of exercises recommended for advanced individuals?
4-5
51
What are the sets/reps recommended for advanced individuals?
RT goal dependent
52
What is the objective for athletes in off-season?
improve work capacity (strength-endurance), basic strength development
53
What are the exercise types recommended for athletes in off-season?
multijoint full ROM
54
What is the frequency recommended for athletes in off-season?
3-5 days/week
55
What are the sets/reps recommended for athletes in off-season who's training hypertrophy?
3-6 sets, 6-12 reps
56
What are the sets/reps recommended for athletes in off-season who's training strength?
2-6 sets
57
What is the interset rest period recommended for athletes in off-season?
1.5-3 mins
58
What are the objectives for athletes in preseason?
max strength development
59
What are the exercise types recommended for athletes in preseason?
multijoint full ROM
60
What is the frequency recommended for athletes in preseason?
2-3 days/week
61
What are the sets/reps recommended for athletes in preseason?
3-5 sets
62
What is the RPE for light intensity exercise?
9-11
63
What is the interset rest period recommended for athletes in preseason?
2-5 mins
64
What are the objectives for athletes in in-season?
maintain strength developed in the late off-season and preseason
65
What are the exercise types recommended for athletes in in-season?
multijoint full ROM
66
What is the frequency recommended for athletes in in-season?
1-2 days/week
67
What are the sets/reps recommended for athletes in in-season?
1-5 sets
68
What are the inserset rest periods recommended for athletes in in-season?
2-5 mins
69
What are the objectives for athletes in postseason?
active rest
70
What are the exercise types recommended for athletes in postseason?
multijoint full ROM
71
What is the frequency recommended for athletes in postseason?
0-3 days/week
72
What are sets/reps recommended for athletes in postseason?
0-3 sets
73
What is the interset rest period recommended for athletes in postseason?
variable
74
How long should dynamic stretches be for athletes who want to facilitate performance?
>30 s
75
How many mins of moderate-vigorous exercise are recommended for children?
60 min/day
76
What factors in children are the only things that are higher when compared to adults?
relative oxygen uptake, HR, and exercise recovery
77
What are the aerobic exercise recommendations for children?
daily/<3 days/week,mod-vig intensity, enjoyable
78
What are the resistance training exercise recommendations for children?
>3 days/week,, 1-2 sets, 8-12 reps, >80% 1RM, unstructured
79
What are the bone strengthening exercise recommendations for children?
>3 days/week, , 1-2 sets, 8-12 reps, >80% 1RM, unstructured
80
HBP in pregnancy
preeclampsia
81
What is the only thing that decreases/stays the same during pregnancy?
BP
82
What are the exercise recommendations for pregnant women?
20-30 min/day of moderate intensity aerobic exercise on most/every day, >150 min/week spread throughout the week, light-moderate intensity, RPE 5-6, aerobic/strength training
83
What are warning signs to look for when training pregnant women?
vaginal bleeding, abdominal pain, regular painful contractions, amniotic fluid leakage, fainting before exercise, dizziness, headache, chest pain, muscle weakness affecting balance, calf pain/swelling
84
Abdominal separation
diastis recti
85
What altitude is safe for pregnant women?
up to 6000 feet
86
Female athlete triad
disordered eating
87
Anorexia nervosa
an eating disorder in which an irrational fear of weight gain leads people to starve themselves
88
Bulimia nervosa
an eating disorder characterized by episodes of overeating
89
Pica
compulsive eating of nonnutritive substances such as clay or ice
90
What are the red flags to realize when treating patients with LBP?
cauda equina, tumor, infection, fracture, abdominal aneurysm
91
MET
an index of energy expenditure (EE)
92
MET-min
An index of EE that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities
93
Kilocalorie (kcal)
Energy needed to increase the temperature of 1kg of water by 1 degree C
94
VO2R equation
(VO2max - resting component) x %intensity desired + resting component
95
Is exercise recovery in children higher or lower than adults?
higher
96
Can pregnant women use the valsalva maneuver?
According to the ACSM, no, but recent studies suggest yes
97
What effects of aging on selected physiologic and health-related variables are higher
resting/exercise BP, residual volume, % BM,
98
What increments should happen when training older people with low work capacities?
0.5-1 MET
99
What is the frequency recommended for aerobic exercise for older adults?
moderate: >5 days/week, vigorous: 3-5 days/week
100
What is the intensity recommended for aerobic exercise for older adults?
moderate: 5-6/10,vigorous: 7-8/10
101
What is the time recommended for aerobic exercise for older adults?
moderate: 150 min/week, vigorous: 75 min/week
102
What is the frequency recommended for resistance training for older adults?
>2 days/week
103
What is the intensity recommended for progressive weight training for older adults?
light: 40-50% 1RM, moderate: 60-80% 1RM
104
What is the intensity recommended for power training for older adults?
light-to-moderate: 30-60% 1RM
105
What is the frequency recommended for flexibility training for older adults?
>2 days/week
106
What is the intensity recommended for flexibility training for older adults?
Stretch to the point of feeling tightness or slight discomfort
107
What is the time recommended for flexibility training for older adults?
30-60 s
108
Sarcopenia
the loss of muscle mass
109
What are the METS for moderate intensity exercise?
4.0-5.9
exsc 433
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