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52 True/False questions

  1. Basic recommendations from ACSM and AHA: (healthy adults under age 65)Frequency: 3-5 days a week
    Intensity: 57(64)-94% HRmax
    30-(40)-85% (HRR or VO2R)
    Time: 20-90min; 90 min for weight management goals
    Type: based on client's goals, fitness level, personal preferences and availability of equipment
    Enjoyment: selected exercises should be enjoyable, otherwise participation may be poor

          

  2. mod-intensity physical activityworking hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60-90 min of physical activity may be necessary. The 30 min recommendation is for the avg healthy adult to maintain health and reduce the risk for chronic disease

          

  3. Principle of Adaptation/Overload-the body will adapt to specific training stimuli with specific physical and physiological adaptations

          

  4. Psychotropic medicationchem. subst. that crosses the blood brain barrier and acts primarily upon the CNS where it affects brain fxn, resulting in changes in perception, mood, consciousness, cognition, and behavior

          

  5. Muscle strengthone's ability to perform many reps w/ a sub-max resistance over a given period of time

          

  6. Antihistamine medicationfor treatment of allergic conditions

          

  7. S.A.I.D.Specific Adaptation to Imposed Demands
    -training induced adaptation will be specific to the acute training variables (speed, volume, intensity, rest, energy, system used, etc)

          

  8. Maximal Heart Ratetraining intensity range for safety and effectiveness

          

  9. Antianginal medicationcounters angina pain
    -a drug used to treat angina pectoris, a symptom of ischemia heart disease

          

  10. Progression Phases: Improvement(4-8 months)
    -Frequency: 3-5 times a week
    -Intensity: 74-94% of HRmax or 45-85% HRR
    -Duration: 20-90min
    -small increases every 2-3 weeks in frequency, intensity, time or type

          

  11. Antiarrhythmic medicationsupresses fast rhythms of the heart

          

  12. muscle endurancerefers to the amount of force a muscle can produce with a single max effort

          

  13. Vasodilator medicationopens the bronchial tubes
    -help open the bronchial tubes of the lungs, allowing more air flow thro them.

          

  14. Classification of Readiness: Good-Excellentminimal physical activity/no exercise/ moderately to high deconditioned

          

  15. Classification of Readiness: Average-Goodsporadic physical activity/no to suboptimal exercise/ moderately to mildly deconditioned

          

  16. ACSM recommendations for cardio fitnessrefers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained p. a.

          

  17. Training Heart Ratetraining intensity range for safety and effectiveness

          

  18. Body Compositiondescribes the component tissues of the body and is most often used to refer to the relative % of fat and fat free tissues

          

  19. Classification of Readiness: Fair-Averagesporadic physical activity/no to suboptimal exercise/ moderately to mildly deconditioned

          

  20. commonly used medications includelowers blood sugar levels

          

  21. Rate of Perceived Exertion (RPE)the diff between maximum and resting heart rate

          

  22. Resting Heart Ratetraining intensity range for safety and effectiveness

          

  23. Submax Testing-might require physician supervision
    -often require participants to reach max effort
    -typically used to diagnose
    Types of tests-diagnostic stress test- Bruce Test Protocol
    -Cooper 12 min max field test
    -1.5 max mile test

          

  24. Progression Phases: Maintenancereview and reassess

          

  25. Max Testing-might require physician supervision
    -often require participants to reach max effort
    -typically used to diagnose
    Types of tests-diagnostic stress test- Bruce Test Protocol
    -Cooper 12 min max field test
    -1.5 max mile test

          

  26. physical fitnessa state of physiologic well-being that is achieved tho a combo of good diet, regular physical exercise, and other practices that promote good health

          

  27. Cardiorespiratory fitnessrefers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained p. a.

          

  28. Inactivity Physiology (A new paradigm)working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60-90 min of physical activity may be necessary. The 30 min recommendation is for the avg healthy adult to maintain health and reduce the risk for chronic disease

          

  29. Classifications of Readiness: Poor-Fairsedentary/no habitual activity or exercise/extremely deconditioned

          

  30. Principle of Specificity of Training-increasing stimulus on the body beyond its normal capacity causes an increase in the system's ability to respond to similar stimuli
    -incremental overload will result in tissue adaptation and remodeling
    -excessive overload can lead to overuse/acute injury
    -sustained absence of overload: Reversibility Principle

          

  31. adaptationphysiological changes which occur due to exercise
    -do not occur at a constant rate, there is a window of adaptation
    -window is smaller for trained individuals, larger for untrained individuals.

          

  32. Progression Phases: Initialreview and reassess

          

  33. Anti-Cholesterol medicationfor treatment of allergic conditions

          

  34. Classifications of Readiness: Poorminimal physical activity/no exercise/ moderately to high deconditioned

          

  35. mod-intense aerobic exerciseworking hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60-90 min of physical activity may be necessary. The 30 min recommendation is for the avg healthy adult to maintain health and reduce the risk for chronic disease

          

  36. Indications for Test Termination (low risk)-onset angina
    -abnormal bp
    -shortness of breath
    -signs of poor perfusion (light headedness, confusion, cold or clammy hands)
    -failure of heart rate to increase w/ increased exercise intensity
    -noticeable change in heart rhythm
    -subject requests to stop
    -physical or verbal signs of severe fatigue
    -failure of the testing equipment

          

  37. Hypoglycemic medicationchem. subst. that crosses the blood brain barrier and acts primarily upon the CNS where it affects brain fxn, resulting in changes in perception, mood, consciousness, cognition, and behavior

          

  38. physical activitycapable of being bent repeatedly w/o injury or damage

          

  39. Antihypertensive medicationhelp lower bp
    -overall class of antihypertensive agents lower bp, although the mechanisms of action very greatly

          

  40. Explanation of the 3 min step test-The purpose of the test: use recovery HR to estimate cardiovascular fitness level
    -The benefits of the test: use this info to design an appro. cardio program
    -The procedure: step up and down on a bench for 3 min
    -recovery heart rate will be measured immediately following the test
    ***Tell the client that they can stop the test at any time

          

  41. Beta-Blockersbodily exertion for the sake of developing and maintaining physical fitness

          

  42. 3 Min Step Test-might require physician supervision
    -often require participants to reach max effort
    -typically used to diagnose
    Types of tests-diagnostic stress test- Bruce Test Protocol
    -Cooper 12 min max field test
    -1.5 max mile test

          

  43. Flexibilitycapable of being bent repeatedly w/o injury or damage

          

  44. Negative Risk Factors: Coronary Artery Disease Risk Factor ThresholdsHigh Serum HDL cholesterol: greater than 60mg/dL

          

  45. Oxygen Uptake Reserve (VO2R)the diff between maximum and resting heart rate

          

  46. Coronary Artery Disease Risk Factor ThresholdsPositive Risk Factors: Age- Men greater than or equal to 45 years of age; Women greater than or equal to 55 years of age
    Family History- myocardial infarction, coronary revascularization, or sudden death before 55 years of age in father or other male first degree relative (ie. brother or son), or before 65 years of age in mother or other female first degree relative (i.e. sister or daughter)
    Cigarette Smoking- current cigarette smoker or those who quit within the previous 6 months or exposure to enviro tobacco smoke
    Sedentary Lifestyle- not participating in at least 30 min of moderate intensity (40-60% VO2 ) physical activity on at least three days of the week for at least three months
    Obesity-body mass index of greater than or equal to 30 kg/m2, or waist girth of greater than 102 cm (40 inches) for men and greater than 88 cm (35 inches) for women
    Hypertension-systolic bp greater than or equal to 140 mm Hg and or diastolic greater than or equal to 90mmHg, confirmed by measurements on at least two separate occasions, or on antihypertensive medication
    Dyslipidemia- low-density lipoprotein (LDL-C) greater than or equal to 130 mgdL-1 or high density lipoprotein (HDL-C) cholesterol less than 40 mgdL-1, or on lipid lowering medication. If total serum cholesterol is all that is available use greater than or equal to 200mg*dL-1 rather than low-density lipoprotein (LDL) greater than 130mg/dL-1
    Pre-diabetes- imparied fasting blood glucose greater than or equal to 100mg/dL-1 but less than 126 mg/dL or imparied glucose tolerance test (IGT) = 2 hours values in oral glucose tolerance test (OGTT) greater than or equal to 140mg/dL-1 but less than 200 mg/dL confirmed by measurements on at least two separate occasions

          

  47. Heart Rate Reserve (HRR)the diff between maximum and resting heart rate

          

  48. Bronchiodilators medicationopens the bronchial tubes
    -help open the bronchial tubes of the lungs, allowing more air flow thro them.

          

  49. Order of Fitness Assessmenta state of physiologic well-being that is achieved tho a combo of good diet, regular physical exercise, and other practices that promote good health

          

  50. Recovery Heart Rateheart rate taken the first thing in the morning, at rest, averaged over 3 days

          

  51. Basic recommendations for ACSM and AHA:
    (healthy adults over age 65, or adults 50-64 with chronic conditions such as arthritis)
    -do mod. intense aerobic exercise 30 min a day, 5 days a week or; do vig. intense aerobic exercise 20 min a day, 3 days a week. And do 8-10 strength-training exercises, 10-15 reps of each exercise twice or three times a week. And if you are at risk of falling, perform balance exercises and have a physical activity plan

          

  52. Exercisebodily exertion for the sake of developing and maintaining physical fitness