General Principles of Ex Rx
This is what the letters of the FITT principle represent.
What is frequency, intensity, time, and type?
The most frequently reported barrier to exercise.
What is time?
Considered to be the gold standard for measuring body composition.
What is the DEXA scan?
This assessment can provide an estimate of overall muscular strength.
What is hand grip strength?
Duration of each work stage in the Bruce protocol.
What is three minutes?
Method used to estimate intensity for resistance training.
What is percent of 1-RM?
This behavior theory allows for relapse and is commonly used in exercise and addiction settings.
What is the trans-theoretical model?
Major source of error when using skinfold measurements.
What is technician/tester experience?
More powerful individuals will have a higher ___ ___.
What is vertical jump?
Measuring anaerobic capacity using the Wingate test provides an assessment of this energy system.
What is the glycolytic energy system?
Easiest method to increase exercise progression.
What is increased duration?
Name one way to increase self-efficacy during an exercise program or intervention.
What is by successfully completing tasks, hearing about other’s success, positive peer pressure, and reduction of stress or negative arousal?
Before using the Siri equation, the sum of skinfolds is used to calculate this value.
What is body density?
The flexibility of this muscle is assessed during shoulder flexion.
What is the latissimus dorsi?
Name two sports or activities that would benefit from a VO2max assessment.
What are XC, XC skiing, marathoners, soccer, rugby, etc.?
Volume (repetitions) and intensity used to increase hypertrophy.
What is 8-12 repetitions at 60-80% of 1-RM?
This is a key consideration needed when implementing an exercise program for older adults.
What is social support?
Explain the relationship between hydration status and a body composition assessment using the BIA device.
What is if the person is dehydrated, the electrical current encounters more resistance from fat resulting in a higher percent body fat?
Name three criteria for ending the maximal push-up test.
What are hips not kept flat (too high or too low), dropping to one or both knees (for unmodified), not touching the chest to the box, and not able to perform the push-up in one movement?
The reason for calculating a predicted max heart rate before a VO2max test.
An exercise that can be used as part of a dynamic warm-up to prepare for a training session.
What is a body weight squat, lunge, lunge with reach, etc.?
Any slow, controlled movement taken through an entire ROM.
Name the six perceived constructs of the health belief model.
What are susceptibility, severity, benefits, barriers, cues to action, and self-efficacy?
Waist to hip ratio (WHR) should be less than ___ for young males and below ___ for young females.
What is less than 0.95 for young males and 0.86 for young females?
Explain why it is not recommended to perform more than a 5-repetition maximum to assess muscular strength in young, healthy individuals.
What is the more repetitions performed, the farther away you get from a true 1-repetition maximum? This adds variance and results in a less accurate prediction of 1-RM.
Explain how RER might change if someone ate a bagel 45 minutes before a VO2max test.
What is RER would be elevated above resting levels?
RER might read something like 0.72, instead of 0.70.