AFP Final
The smallest component of a periodized exercise program – answer Microcycle
Periodization is a programming technique designed to maximize distress and minimize
eustress (T/F) - answer False
Which phase of cardiovascular programming is most important for injury prevention? –
answer Over distance
HRR for over distance cardiovascular phase - answer30-39% HRR
HRR for endurance cardiovascular phase - answer40-59%
HRR for tempo cardiovascular phase - answer60-69%
HRR for lactate threshold cardiovascular phase - answer70-79%
HRR for VO2 max cardiovascular phase - answer80% +
The best way to establish barriers and assets is to _______ - answerAsk open ended
questions
The aspect of programming focusing on long term goals is known as the ______ -
answerMacrocycle
Knowledge of previous exercise and behavior modification experiences with a patient
will help to avoid repetition of failures and potential inhibit the chances of successfully
modifying behaviors (T/F) - answerFalse
Your ability to adapt and progress your programming will dictate your success level with
your patients/clients (T/F) - answerTrue
A cardiovascular program for an untrained individual may only focus on _____ for the
first several weeks - answerBase, or overdistance phass
Periodization is used to avoid _____ - answerDistress
Competition and tapering are examples of _____ - answerMesocycle
Macrocycles and microcycles are designed to help reach _______ - answerBoth short
and long term goals
, Adaptation to stress occurs during the application of the stressor (T/F) - answerFalse-
during the rest phase
Quantities of muscular endurance phase - answerSets: 2-3
Reps: 12+
Rest: <30 s
Quantities of hypertrophy phase - answerSets: 3-6
Reps: 6-12
Rest: 30-90s
Quantities of strength phase - answerSets: 2-6
Reps: 6 or less
Rest: 3-5 min
Quantities of power phase - answerSets: 3-5
Reps: 1-5
Rest:3-5 min
The needs assessment determines which exercises are used in the program
development (T/F) - answerTrue
Supersets - answerwork agonist and antagonist sequentially with no rest (push-pull)
Compound sets - answerWork agonist and agonist sequentially with no rest between
(pull-pull)
As resistance training intensity increases, rest interval should______ - answerIncrease
Severe obesity causes increases in ________ - answer-Fasting insulin
-Insulin response to glucose
-Adrenocortical hormones
-Cholesterol synthesis
Severse obesity causes decreases in ______ - answer-Insulin sensitivity
-Growth hormone
-Hormone sensitive lipase
Exercise modalities for obese individuals should include what ? - answerExercises that
the individual enjoys performing because that is the exercise that they are most likely to
actually perform
Programs for obese individuals should require some form of physical activity for 5-7
days/week (T/F) - answerTrue
The smallest component of a periodized exercise program – answer Microcycle
Periodization is a programming technique designed to maximize distress and minimize
eustress (T/F) - answer False
Which phase of cardiovascular programming is most important for injury prevention? –
answer Over distance
HRR for over distance cardiovascular phase - answer30-39% HRR
HRR for endurance cardiovascular phase - answer40-59%
HRR for tempo cardiovascular phase - answer60-69%
HRR for lactate threshold cardiovascular phase - answer70-79%
HRR for VO2 max cardiovascular phase - answer80% +
The best way to establish barriers and assets is to _______ - answerAsk open ended
questions
The aspect of programming focusing on long term goals is known as the ______ -
answerMacrocycle
Knowledge of previous exercise and behavior modification experiences with a patient
will help to avoid repetition of failures and potential inhibit the chances of successfully
modifying behaviors (T/F) - answerFalse
Your ability to adapt and progress your programming will dictate your success level with
your patients/clients (T/F) - answerTrue
A cardiovascular program for an untrained individual may only focus on _____ for the
first several weeks - answerBase, or overdistance phass
Periodization is used to avoid _____ - answerDistress
Competition and tapering are examples of _____ - answerMesocycle
Macrocycles and microcycles are designed to help reach _______ - answerBoth short
and long term goals
, Adaptation to stress occurs during the application of the stressor (T/F) - answerFalse-
during the rest phase
Quantities of muscular endurance phase - answerSets: 2-3
Reps: 12+
Rest: <30 s
Quantities of hypertrophy phase - answerSets: 3-6
Reps: 6-12
Rest: 30-90s
Quantities of strength phase - answerSets: 2-6
Reps: 6 or less
Rest: 3-5 min
Quantities of power phase - answerSets: 3-5
Reps: 1-5
Rest:3-5 min
The needs assessment determines which exercises are used in the program
development (T/F) - answerTrue
Supersets - answerwork agonist and antagonist sequentially with no rest (push-pull)
Compound sets - answerWork agonist and agonist sequentially with no rest between
(pull-pull)
As resistance training intensity increases, rest interval should______ - answerIncrease
Severe obesity causes increases in ________ - answer-Fasting insulin
-Insulin response to glucose
-Adrenocortical hormones
-Cholesterol synthesis
Severse obesity causes decreases in ______ - answer-Insulin sensitivity
-Growth hormone
-Hormone sensitive lipase
Exercise modalities for obese individuals should include what ? - answerExercises that
the individual enjoys performing because that is the exercise that they are most likely to
actually perform
Programs for obese individuals should require some form of physical activity for 5-7
days/week (T/F) - answerTrue
