Overview of ExRx Exam(100% correct and graded A+)

Physiologic adaptations are specific to the cardiorespiratory, neurologic and muscular responses that are called upon to perform the exercise. - specificity of training relationship between magnitude of stimulus or volume of exercise and benefits gained - progressive overload -sufficient amounts improve athletic performance What is the primary tenet of exercise prescription? - safety! What are the principles of ExRx? - 1. specificity of training 2. progressive overload 3. reversibility FITT-VP What is the FITT-VP principle? - Frequency (how often) Intensity (how hard) Time (how long) Type (what mode) Volume (total amount) Progression (advancement) What is the "floor effect?" - threshold level below which few adaptations occur; not enough overload to see change What is the "ceiling effect?" - point at which benefits plateau or are diminished What are the components of progressive overload? - intensityfrequency duration loss of training adaptation due to inactivity - reversibility -if a minimal training stimulus is not maintained, any training effect erodes or reverses The optimal ExRx should address the health-related components of? - 1. aerobic 2. muscular strength and endurance 3. flexibility 4. body composition 5. neuromotor fitness (balance, dynamic, agility, coordination) There should be two "plans" for the ExRx, which are? - 1. decrease inactivity 2. increase physical activity What should be included in the ExRx to reduce musculoskeletal injury and complications? What are ACSM recommendations? - warm up (5-10 min) (conditioning 20-60 minutes) cool down (5-10 min) stretching (10 min after warm up or cool down) gradual progression of volume and intensity How can serious risk of CVD complications be minimized? - 1. use pre-participation health screen and eval 2. begin exercise at light to mod intensity 3. gradual progression of quantity and quality of exercises Stretching shows "chronic improvement" in flexibility after what duration and frequency? - 3-4 weeks of stretching 2-3x/week-daily flexibility exercise most effective True or False: Postural stability and balance can be improved by engaging in flexibility exercises. - True, esp. when combined with resistance exercise Why should flexibility exercises be performed after exercise and sports where strength and power are important for performance? - stretching exercises may result in a short-term decrease in muscle strength and power What are the flexibility recommendations for most adults? - 60 seconds/joint -hold each 10-30 sec to point of tightness or discomfort Neuromotor exercise is sometimes referred to as? - functional fitness training What are the benefits of neuromotor exercise? - improvements in balance, agility, strength reduce risk of falling reduce fear of falling