UNIT 1: Week 2 Content

Question 1

What is exercise

Answer 1

-type of planned, structured physical activity etc

Question 2

What is physical activity

Answer 2

-any bodily movement produced by skeletal muscle contraction resulting in substantial increase in caloric requirements over resting energy expenditure

Question 3

What are the 4 main types of exercise

Answer 3

-cardiorespiratory
-flexibility
-neuromotor
-resistance

Question 4

What are the components of an exercise session

Answer 4

-warm up
-main session
-cool down

Question 5

What are the principles of exercise prescription

Answer 5

-overload
-reversibility
-specificity
-individuality
-FITT-VP

Question 6

Overload principle

Answer 6

-to stimulate physiologic adaptation, exercise demands must exceed minimum threshold of current capacity

Question 7

What is the general guideline for following the overload principle

Answer 7

-10%
-conservative increases of greater or equal to 10% meet minimum threshold to stimulate physiologic adaptation and avoid adverse events

Question 8

Reversibility principle

Answer 8

-without the demands of exercise at the minimum threshold of current capacity, physiologic adaptations gradually reverse
-generally, to maintain adaptations, volume may be decreased but intensity must be maintained

Question 9

What is the reversibility principle also known as

Answer 9

-detraining effect

Question 10

Specificity principle

Answer 10

-physiological adaptations to exercise are specific to the demands of the exercise
-this includes both biomechanics and metabolic needs

Question 11

Individuality principle

Answer 11

-physiologic adaptations to standardized exercise demands may vary between individuals

Question 12

What are the factors impacting adaptation in regard to the individuality principle

Answer 12

-age
-genetics
-lifestyle behaviours
-medical history

Question 13

What are two components to consider when prescribing exercise in regard to the individuality principle

Answer 13

-physical activity demand
-individual tolerance

Question 14

What does FITT-VP stand for

Answer 14

-frequency
-intensity
-type
-time
-volume
-progression

Question 15

FITT-VP: frequency

Answer 15

-how often should the exercise be done

Question 16

FITT-VP: intensity

Answer 16

-how difficult should the exercise be

Question 17

FITT-VP: type

Answer 17

-what kind of exercise should be done

Question 18

FITT-VP: time

Answer 18

-how long should the exercise be done

Question 19

FITT-VP: volume

Answer 19

-what amount of exercise should be done

Question 20

FITT-VP: progression

Answer 20

-how should the exercise be made more challenging

Question 21

2 different ways to measure cardiorespiratory exercise intensity

Answer 21

-objective
-subjective

Question 22

Objective exercise intensity measurements

Answer 22

-heart rate max
-heart rate reserve

Question 23

Subjective exercise intensity measurements

Answer 23

-rate of perceived exertion scale (borg)

Question 24

Types of cardiorespiratory exercise adaptations

Answer 24

-central
-peripheral

Question 25

Central cardiorespiratory exercise adaptations

Answer 25

-increased stroke volume -decreased resting heart rate -increased blood volume -increased hemoglobin -increased arteriole function

Question 26

Peripheral cardiorespiratory exercise adaptations

Answer 26

-increased capillarization -increased myoglobin -increased mitochondria -increased type 1 muscle fibres (aerobic)

Question 27

Types of resistance exercise adaptations

Answer 27

-neural -muscular -metabolic -connective tissue

Question 28

Neural resistance adaptations

Answer 28

-increased motor unit firing rate -decreased agonist-antagonist co-activation

Question 29

Muscular resistance adaptations

Answer 29

-increases muscle fibres size -increased lean body mass

Question 30

Metabolic resistance adaptations

Answer 30

-increased anaerobic enzymes -increased insulin sensitivity

Question 31

Connective tissue resistance adaptations

Answer 31

-increased bone density -increased tensile strength

Question 32

Types of whole body physiologic adaptations to resistance exercise

Answer 32

-increased basal metabolic rate, bone mineral density, insulin sensitivity, mood, etc

Question 33

Types of whole body physiologic adaptations to cardiorespiratory exercise

Answer 33

-decreased cardiovascular risk factors, age associated cognitive decline etc