KNH 188 Exam 2 Lectures 14 and 16 || 100% Errorless
Solutions.
FITT-VP principle of exercise presctiption (what does it stand for) correct answers Frequency,
intensity, time, type, volume, progression
Frequency (how often) correct answers Meet the recommendation of PA a week. But if looking
to see improvement in fitness (not just health) need to have moderate intensity 5 days a week or
Vigorous intensity 3 days a week.
When is improvement in exercise seen with frequency correct answers Improvements in CRF are
seen with exercise frequencies of 3 or more says a week. Improvement plateaus with exercise
done more than 5 days a week.
What is too much frequency correct answers Vigorous intensity exercise performed more than 5
days a week might increase the incidence of musculoskeletal injury
Intensity (how hard) correct answers Must exercise intensely enough to stress body that
improves fitness
Intensity most adults need correct answers Moderate (e.g., 40%-59% heart rate reserve [HRR] or
VO2R) is the starting point. -> Vigorous (e.g., 60%-89% HRR or VO2R) intensity
Intensity for deconditioned adults correct answers Decline in physical function as a result of
inactivity -> Begin with light to moderate PA
Objective ways to measure intensity correct answers HR, VO2, and METs
HR and measuring intensity correct answers Most precise way to monitor intensity of exercise ->
gold standard. HR is measured by taking pulse or HR monitor. Intensity is expressed as a
percentage of your HRmax
What do you need to calculate target HR correct answers need to know max HR (HRmax = 220-
age)
Percents for THR intensities correct answers When using the THR method mashed on HR max,
moderate intensity is 64-76% of your max heart rate, and vigorous activity is 77%-95%
Why are the downfalls of using max HR to calculate intensity correct answers Max HR to
calculate intensity doesnt take into account individual differences in RHR
RHR correct answers HR while at rest -> Pulse in morning when wake up
HRR correct answers (HR reserve): takes into account person's resting HR to determine intensity
of PA. reserve = HRmax - Resting Heart Rate (RHR) and HRR = (reserve x intensity) + resting
, Intensity ranges for RHR correct answers Low intensity = 30-40% HRR, Moderate intensity =
40-59% HRR, Vigorous intensity = 60-89% HRR
Subjective meauring intensity correct answers Talk-test (how well can you carry on a
conversation), Ratings of perceived exertion (RPE), OMNI scale
Time (how long) should exercise correct answers 30-60 min/day of moderate intensity exercise,
OR 20-60 min/day of vigorous intensity exercise, OR a combination of moderate and vigorous
intensity exercise daily
Can time of exercise be broken up into different times correct answers Can break this up for
health benefits but cant rly break this up for fitness
Dose response of exercise correct answers more time = more benefits, less time = less benefits
Type (what kind) of exercise correct answers Choose exercise that involves major muscles
groups and that is continuous, rhythmic nature and weight bearing because it requires the
greatest amount of energy and O2. Alleviate boredom and decrease your risk for injuries by
cross-training or alternating the types of exercise you perform
Volume (amount) of exercise correct answers It is a product of frequency, intensity, and time
(FIT). Volume refers to the amount of exercise in a week (typically). Physical Activity/Exercise
volume may be used to estimate the gross/total energy expenditure of an individual's Ex Rx.
How to measure volume of exercise correct answers MET-min/week and kcal/week can be used
to estimate exercise volume in a standardized manner.
Increasing exercise volume effects correct answers Greater amounts = greater the health/fitness
benefits
How many Kcal/week for chronic disease risk reduction correct answers 1000 Kcal/week
How many Kcal/week for weight loss or maintenance correct answers 2000 Kcal/week
MET-min/week for adults correct answers ≥500-1,000 MET-min/week is a reasonable target
volume for most adults.
Progression (advancement) of exercise correct answers How the exercise program is advanced.
Program advancement can occur by adjusting frequency, intensity, and/or time (overall
progressing volume). Recommended rate of progression in an exercise program depends on the
individuals. Progression may consist of increasing any of the components of the FITT principles
of Ex Rx as tolerated by the individual
Components of exercise training session correct answers Warm up (at least 5-10 minutes of
light-moderate activities), Conditioning (at least 20-60 minutes of aerobic exercise, resistance,
Solutions.
FITT-VP principle of exercise presctiption (what does it stand for) correct answers Frequency,
intensity, time, type, volume, progression
Frequency (how often) correct answers Meet the recommendation of PA a week. But if looking
to see improvement in fitness (not just health) need to have moderate intensity 5 days a week or
Vigorous intensity 3 days a week.
When is improvement in exercise seen with frequency correct answers Improvements in CRF are
seen with exercise frequencies of 3 or more says a week. Improvement plateaus with exercise
done more than 5 days a week.
What is too much frequency correct answers Vigorous intensity exercise performed more than 5
days a week might increase the incidence of musculoskeletal injury
Intensity (how hard) correct answers Must exercise intensely enough to stress body that
improves fitness
Intensity most adults need correct answers Moderate (e.g., 40%-59% heart rate reserve [HRR] or
VO2R) is the starting point. -> Vigorous (e.g., 60%-89% HRR or VO2R) intensity
Intensity for deconditioned adults correct answers Decline in physical function as a result of
inactivity -> Begin with light to moderate PA
Objective ways to measure intensity correct answers HR, VO2, and METs
HR and measuring intensity correct answers Most precise way to monitor intensity of exercise ->
gold standard. HR is measured by taking pulse or HR monitor. Intensity is expressed as a
percentage of your HRmax
What do you need to calculate target HR correct answers need to know max HR (HRmax = 220-
age)
Percents for THR intensities correct answers When using the THR method mashed on HR max,
moderate intensity is 64-76% of your max heart rate, and vigorous activity is 77%-95%
Why are the downfalls of using max HR to calculate intensity correct answers Max HR to
calculate intensity doesnt take into account individual differences in RHR
RHR correct answers HR while at rest -> Pulse in morning when wake up
HRR correct answers (HR reserve): takes into account person's resting HR to determine intensity
of PA. reserve = HRmax - Resting Heart Rate (RHR) and HRR = (reserve x intensity) + resting
, Intensity ranges for RHR correct answers Low intensity = 30-40% HRR, Moderate intensity =
40-59% HRR, Vigorous intensity = 60-89% HRR
Subjective meauring intensity correct answers Talk-test (how well can you carry on a
conversation), Ratings of perceived exertion (RPE), OMNI scale
Time (how long) should exercise correct answers 30-60 min/day of moderate intensity exercise,
OR 20-60 min/day of vigorous intensity exercise, OR a combination of moderate and vigorous
intensity exercise daily
Can time of exercise be broken up into different times correct answers Can break this up for
health benefits but cant rly break this up for fitness
Dose response of exercise correct answers more time = more benefits, less time = less benefits
Type (what kind) of exercise correct answers Choose exercise that involves major muscles
groups and that is continuous, rhythmic nature and weight bearing because it requires the
greatest amount of energy and O2. Alleviate boredom and decrease your risk for injuries by
cross-training or alternating the types of exercise you perform
Volume (amount) of exercise correct answers It is a product of frequency, intensity, and time
(FIT). Volume refers to the amount of exercise in a week (typically). Physical Activity/Exercise
volume may be used to estimate the gross/total energy expenditure of an individual's Ex Rx.
How to measure volume of exercise correct answers MET-min/week and kcal/week can be used
to estimate exercise volume in a standardized manner.
Increasing exercise volume effects correct answers Greater amounts = greater the health/fitness
benefits
How many Kcal/week for chronic disease risk reduction correct answers 1000 Kcal/week
How many Kcal/week for weight loss or maintenance correct answers 2000 Kcal/week
MET-min/week for adults correct answers ≥500-1,000 MET-min/week is a reasonable target
volume for most adults.
Progression (advancement) of exercise correct answers How the exercise program is advanced.
Program advancement can occur by adjusting frequency, intensity, and/or time (overall
progressing volume). Recommended rate of progression in an exercise program depends on the
individuals. Progression may consist of increasing any of the components of the FITT principles
of Ex Rx as tolerated by the individual
Components of exercise training session correct answers Warm up (at least 5-10 minutes of
light-moderate activities), Conditioning (at least 20-60 minutes of aerobic exercise, resistance,
