HPEX 310 FINAL EXAM ACTUAL QUESTIONS AND
SOLUTIONS GRADED A+
✔✔termination phase - ✔✔after 5 years, healthy behavior becomes a normal behavior
✔✔SMART goals - ✔✔Specific, Measurable, Attainable, Realistic, Timely
✔✔Principles of Exercise Training - ✔✔Overload
-examples
progression
-10% rule
Specificity
-velocity
-adaptation
recuperation/recovery
-dangers of overtraining
-loading models
Reversibility
-back to baseline (72-96 hours)
Variation
-cannot do the same thing over and over again (staleness)
individualization
-specific people get specific training
✔✔Designing your exercise program
The idea of an Exercise Prescription (ExRx) - ✔✔an individualized amount of exercise
that will promote PA and achieve benefits for a person
-fitness goals
-mode
-warm up
-conditioning period
-cool-down
✔✔Designing your exercise program
The warm up - ✔✔5-15 mins that precedes a workout
-low-moderate intensity
-whole body or exercise specific
, purpose:
-increase muscle temp
-increase vasodilation/blood flow
-increase HR
-increase ventilation
-cognitive awareness
-increase ROM
✔✔Designing your exercise program
The workout - ✔✔frequency
intensity
time
type
✔✔Designing your exercise program
The cool-down - ✔✔5-15 mins period post-exercise
-low intensity
Purpose:
-lower body temp
-get blood back to the heart (venous return)
-prevent blood pooling (potential of clotting)
-remove exercise metabolites
✔✔Designing your exercise program
Personalizing the workout - ✔✔individualized
✔✔threshold for health benefits - ✔✔minimum level of exercise/pa to see health benefit
150 mins of moderate intensity
75 mins of vigorous intensity
30 mins most days
✔✔Barriers to physical activity - ✔✔-lack of time
-social and environmental influence
-inadequate resources
-lack of motivation and commitment #1
*50% adherence rate to PA and Ex over 6 months
✔✔CRE - ✔✔is the ability to perform aerobic exercise for a prolonged period of time
SOLUTIONS GRADED A+
✔✔termination phase - ✔✔after 5 years, healthy behavior becomes a normal behavior
✔✔SMART goals - ✔✔Specific, Measurable, Attainable, Realistic, Timely
✔✔Principles of Exercise Training - ✔✔Overload
-examples
progression
-10% rule
Specificity
-velocity
-adaptation
recuperation/recovery
-dangers of overtraining
-loading models
Reversibility
-back to baseline (72-96 hours)
Variation
-cannot do the same thing over and over again (staleness)
individualization
-specific people get specific training
✔✔Designing your exercise program
The idea of an Exercise Prescription (ExRx) - ✔✔an individualized amount of exercise
that will promote PA and achieve benefits for a person
-fitness goals
-mode
-warm up
-conditioning period
-cool-down
✔✔Designing your exercise program
The warm up - ✔✔5-15 mins that precedes a workout
-low-moderate intensity
-whole body or exercise specific
, purpose:
-increase muscle temp
-increase vasodilation/blood flow
-increase HR
-increase ventilation
-cognitive awareness
-increase ROM
✔✔Designing your exercise program
The workout - ✔✔frequency
intensity
time
type
✔✔Designing your exercise program
The cool-down - ✔✔5-15 mins period post-exercise
-low intensity
Purpose:
-lower body temp
-get blood back to the heart (venous return)
-prevent blood pooling (potential of clotting)
-remove exercise metabolites
✔✔Designing your exercise program
Personalizing the workout - ✔✔individualized
✔✔threshold for health benefits - ✔✔minimum level of exercise/pa to see health benefit
150 mins of moderate intensity
75 mins of vigorous intensity
30 mins most days
✔✔Barriers to physical activity - ✔✔-lack of time
-social and environmental influence
-inadequate resources
-lack of motivation and commitment #1
*50% adherence rate to PA and Ex over 6 months
✔✔CRE - ✔✔is the ability to perform aerobic exercise for a prolonged period of time
