Chapter 5
For most apparently healthy individuals, which exercise intensity range is recommended for improving cardiorespiratory fitness?
55% to 80%
The ability of a muscle to exert force per unit of time defines:
Muscular Power
What is the recommended intensity for training muscular power?
30%-60%
What is the minimum amount of rest recommended between resistance training workouts of the same muscle group to prevent injury from overtraining and promote recovery?
48 hours
The plank exercise can be used as a measure of:
Muscular endurance
ACSM recommends a minimal aerobic exercise volume of _____ kcal/week.
1,000
What is eccentric muscle action?
The muscle's ability to exert force while lengthening
Exercising the agonist muscle group immediately followed by the antagonist muscle group without rest between the exercises is called a:
Superset
. It is recommended that recreational sports (e.g., basketball, soccer, racket sports) be incorporated into the aerobic exercise program at what stage of conditioning?
Maintenance stage
When using free weights to assess muscular endurance, what percentage of 1-RM is recommended?
70%
Moderate intensity is defined as _____ METs
3-6
What is the correct term for describing the muscle action when lifting free weights?
Auxotonic
The American College of Sports Medicine (ACSM) recommends the following dynamic resistance training program for “general muscular fitness:”
Frequency and rep range
frequency = 2-3 days/wk; sets = 2-4; repetitions = 8-12
The target heart rate for a 44-year-old client with a resting HR of 71 bpm exercising at 65% of HRR is approximately ___ bpm.
139
Hand grip dynamometers can be used to assess
Name both
Static strength and Static Endurance
Exercise prescription can be written using the FITT-VP principle. What does each letter in this acronym represent?
Frequency Intensity Time Type Volume Progression
When resistance is less than muscle force, what is the resulting muscle action?
Concentric
What is the recommended number of sets per muscle group per week to optimize hypertrophy of athletes according to the International Universities Strength and Conditioning Association (IUSCA)?
10
Increasing intensity while decreasing training volume as the lifter progresses through mesocycles would best describe
Linear Periodization
The YMCA bench press test is an example of:
auxotonic muscular endurance test
According to the exercise modality classification system presented in the text, cross-country skiing would be in what category?
Type C
Which exercises are recommended by the American College of Sports Medicine (ACSM) for assessing upper and lower body strength?
Bench and Leg press
What type of muscle action produces the greatest magnitude of delayed-onset muscle soreness (DOMS)?
Eccentric
To progress from the initial stage to the improvement stage of cardiorespiratory conditioning, clients should be able to sustain what intensity and duration of aerobic activity?
%HRR and minutes?
60% HRR for 30 minutes
Which test is recommended by the American College of Sports Medicine (ACSM) and the Canadian Society of Exercise Physiologists (CSEP) to assess upper body muscular endurance?
Push up test