APK 4125C Final Test Questions & Answers 2024/2025
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Course
APK 4125C
Institution
APK 4125C
APK 4125C Final Test Questions & Answers 2024/2025
What are the basic elements of any exercise prescription - ANSWERSF.I.T.T.
Frequency
Intensity
Type (mode)
Time
also:
Volume
Progression
How do you progress someone through an exercise program?
What is progressed last? - ANS...
APK 4125C Final Test Questions &
Answers 2024/2025
What are the basic elements of any exercise prescription - ANSWERSF.I.T.T.
Frequency
Intensity
Type (mode)
Time
also:
Volume
Progression
How do you progress someone through an exercise program?
What is progressed last? - ANSWERSonly changing one element at a time
intensity is LAST to be increased. esp in old/injured
What are the three stages of progression?
Time they take
characteristics of each stage - ANSWERS1. Initial Conditioning/ Acclimation Phase
-1-6 weeks
-variable
-skip for active ppl
,-familiarize client with exercise modes
2. Improvement Phase
-4-8 months/ until fitness goal reached
-variable
-faster rate of progression
3. Maintenance Phase
-maintain fitness level
-amt can be less than improvement stage
-great time to change modes, incorporate new activities based on individual`
What are the 4 elements of an individual workout - ANSWERS1. Warm up
- 5-10 min
2. Endurance Conditioning
- 20-60 min
3. Cool Down
- 5-10 min
4. Stretching
- 10 min
Prescribing frequency of aerobic exercise - ANSWERSMOST adults:
less than or equal to 3 days/week for vigorous intensity
greater than or equal to 5 days/week for moderate intensity
,3-5 days/week for combo of intensities
FIT adults:
1-2 workouts/week at moderate to vig intensity (greater than or equal to 60% VO2R)
differences between frequency and intensity for program adherence - ANSWERSSAME adherence for
Low vs high FREQUENCY
GREATER adherence for MOD vs high intensity
what variables does prescribing frequency for aerobic exercise depend on? - ANSWERS-caloric goals
-initial health/fitness level
-preferences
-time constraints
Gross vs net reserve - ANSWERSGross: total; rest and exercise
Net: max- rest (reserve)
what are the 4 ways to calculate intensity for aerobic exercise - ANSWERS1. VO2 Reserve (MET) method
2. HR Reserve method
3. HR Max method
4. RPE Method
What is the VO2R Method to calculate intensity (aerobic) - ANSWERS1. VO2 max from relative to METS
-3.5 ml/kg/min= 1 MET
2. Calculate VO2R= (VO2Max-VO2Rest)
-VO2Rest= 1 MET
, 3. Select an appropriate intensity based off chart and multiply VO2R by the %
4. Add 1 MET to get final METS
5. Convert METS to relative VO2 and plug that in to ACSM metabolic equation to get the speed individual
needs to be working at
What is the HRR Method to calculate intensity (aerobic) - ANSWERS1. Calculate HRR
-HRmax-HRrest
-HRmax= 220-age (under 40 y.o.); 208-(0.7xage) for 40 and over
2. Select appropriate intensity based off chart and multiply HRR by upper and lower number to get the
target HR range
What is the HR Max Method to calculate intensity (aerobic) - ANSWERS1. Calc HRMax using age
predicted equation
2. Select appropriate intensity based off chart and multiply HRMax by upper and lower number to get
the target HR range
What is the RPE Method to calculate intensity (aerobic) - ANSWERS6-10 RPE= light
12-16 RPE= moderate
17+= vigorous
signs of increased effort vs signs of high intensity - ANSWERSinc effort:
-sweating
-heavy breathing
-discoloration in skin
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