hpex 470 exam 1
what is the big question to ask? correct answersis medical clearance
needed and what recommendations will be given with or without medical
clearance
define motivational interviewing correct answersa therapeutic style
intended to help clinicians work with patients to address the patients
fluctuation between opposing behaviors and thoughts
what is motivation interviewing based on? correct answersself
actualization
what are the four main questions to ask for exercise programming? (in
order) correct answers1. signs or symptoms of CVD, renal, and metabolic
disease
2. are you physcially active
3. do you have a known disease
4. what is your desired intensity
what are some signs and symptoms of CVD, metabolic, and renal
disease? correct answerschest pain (angina)
shortness of
breath dizziness
or syncope ankle
edema
tachycardia or
palpitations
intermittent
claudication
what does OARS stand for in motivational interviewing? correct answersO-
open ended questions
A- affirmations
R- reflective listening
S- summarization
what are all the aerobic training principles? (VOIDS) correct
answersvariation overload
individualization
detrainin
g
specificit
y
what are the factors related to aerobic endurance? correct
answersVO2 max and lactate threshold
what are the five steps to designing an aerobic endurance training
program? correct answers1. exercise mode
2. training frequency
, 3. training intensity
4. exercise duration
5. exercise progression
aerobic endurance exercise mode correct answersenergy system,
movement patterns, muscle fiber recruitment (cycling, running swimming)
aerobic endurance training frequency correct answersdepends on
intensity and duration, general is 5-7 days alternating mod/vig
aerobic endurance training intensity correct answersintensity can be
determined via heart rate (karvonen and %MHR) or type based (RPE,
METS, talk test)
what is the moderate intensity percent range for the karvonen
formula? correct answers40-59%
what is the moderate intensity percent range for the percent max heart
rate? correct answers64-76%
what is the vigorous intensity percent range for the karvonen
formula? correct answers60-89%
what is the vigorous intensity percent range for the percent max heart
rate? correct answers77-95%
long slow distance training should be at what percent VO2 max? correct
answers70- 80% VO2 max
T or F: for long slow distance training, they should be well below
OBLA correct answerstrue
what are some benefits of long slow distance training? correct
answersenhanced cardiovascular function
oxidative capacity of skeletal muscle
improved fat utilization during aerobic
performace muscle fiber shifts
may spare muscle glycogen
what is onset of blood lactate accuulation (OBLA)? correct
answers"lactact inflection point" the point at which lactate levels may
hinder performance by fatiguing more quickly
T or F: you can work beyond your lactate threshold as long as you're above
the OBLA correct answersfalse (can work beyond your lactate threshold as
long as youre BELOW the OBLA)
what is the big question to ask? correct answersis medical clearance
needed and what recommendations will be given with or without medical
clearance
define motivational interviewing correct answersa therapeutic style
intended to help clinicians work with patients to address the patients
fluctuation between opposing behaviors and thoughts
what is motivation interviewing based on? correct answersself
actualization
what are the four main questions to ask for exercise programming? (in
order) correct answers1. signs or symptoms of CVD, renal, and metabolic
disease
2. are you physcially active
3. do you have a known disease
4. what is your desired intensity
what are some signs and symptoms of CVD, metabolic, and renal
disease? correct answerschest pain (angina)
shortness of
breath dizziness
or syncope ankle
edema
tachycardia or
palpitations
intermittent
claudication
what does OARS stand for in motivational interviewing? correct answersO-
open ended questions
A- affirmations
R- reflective listening
S- summarization
what are all the aerobic training principles? (VOIDS) correct
answersvariation overload
individualization
detrainin
g
specificit
y
what are the factors related to aerobic endurance? correct
answersVO2 max and lactate threshold
what are the five steps to designing an aerobic endurance training
program? correct answers1. exercise mode
2. training frequency
, 3. training intensity
4. exercise duration
5. exercise progression
aerobic endurance exercise mode correct answersenergy system,
movement patterns, muscle fiber recruitment (cycling, running swimming)
aerobic endurance training frequency correct answersdepends on
intensity and duration, general is 5-7 days alternating mod/vig
aerobic endurance training intensity correct answersintensity can be
determined via heart rate (karvonen and %MHR) or type based (RPE,
METS, talk test)
what is the moderate intensity percent range for the karvonen
formula? correct answers40-59%
what is the moderate intensity percent range for the percent max heart
rate? correct answers64-76%
what is the vigorous intensity percent range for the karvonen
formula? correct answers60-89%
what is the vigorous intensity percent range for the percent max heart
rate? correct answers77-95%
long slow distance training should be at what percent VO2 max? correct
answers70- 80% VO2 max
T or F: for long slow distance training, they should be well below
OBLA correct answerstrue
what are some benefits of long slow distance training? correct
answersenhanced cardiovascular function
oxidative capacity of skeletal muscle
improved fat utilization during aerobic
performace muscle fiber shifts
may spare muscle glycogen
what is onset of blood lactate accuulation (OBLA)? correct
answers"lactact inflection point" the point at which lactate levels may
hinder performance by fatiguing more quickly
T or F: you can work beyond your lactate threshold as long as you're above
the OBLA correct answersfalse (can work beyond your lactate threshold as
long as youre BELOW the OBLA)
