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ExRx questions and answers rated A+ 2024/2025
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ExRx questions and answers rated A+ 2024/2025
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ExRxCardiorespiratory Exercise
Prescription Overview - ANSExercise Prescription
Mode
Duration
Frequency
Intensity
Progression
Guidelines for Exercise Prescription - ANS-Guidelines, not rules.
-Science of exercise programming.
-->Guidelines based on scientific research
-Art of exercise programming
-->Individual goals vary
-->Individual responses and adaptations vary
Goal Setting - ANS>Desired outcome of the fitness program
>Help motivate and give focus
>Plan better and make better use of time
Goals must be:
-Challenging, but realistic
-Specific and measurable
-Written
-Evaluated
-Rewarded
Use SMART to set goals: - ANSSpecific
Measurable
Attainable
Realistic
Time
Exercise Session Format (warm-up, purpose) - ANSPurpose:
Facilitates transition from rest exercise
Stretches postural muscles
↑ blood flow
↑ metabolic rate
Exercise Session Format (warm-up, duration) - ANSDuration:
5-10 min: low intensity callisthenic type & stretching
, 5-10 min: progressive aerobic activity
Exercise Session Format (main exercise phase, duration) - ANS20-60 minutes
Exercise Session Format (main exercise phase, purpose) - ANSDevelop CR fitness
recreational activities (optional to increase adherence)
Exercise Session Format (Cool-down/Warm-down, purpose) - ANSSlower walking, callisthenic
& stretching
↓ HR & BP to resting levels
Enhances venous return
Facilitates dissipation of heat & promotes rapid removal of LA (lactic acid)
Cardiorespiratory Fitness: Mode - ANSActivities using large muscle groups, maintained
continuously, rhythmic
"Aerobic" in nature
Dependent upon:
Individual goals, desires
Available time, equipment, environment, abilities
Exercise group A - ANSEx Description:
Endurance activities requiring minimal skill or physical fitness to perform
Recommended for: All Adults
Examples:
Walking, leisure cycling, aqua-aerobics, slow dancing
Exercise group B - ANSEx Description:
Vigorous-intensity endurance activities requiring minimal skill
Recommended for:
Adults with a regular exercise program and/or at least average physical fitness
Examples: Jogging, running, rowing, aerobics, spinning, elliptical, stepping, fast dancing
Exercise group C - ANSEx Description:
Endurance Activities requiring skill to perform
Recommended for:
Adults with acquired skill and/or at least average physical fitness
Examples: Swimming, cross-country skiing, skating
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