ESS 301 EXAM #2 QUESTIONS AND ANSWERS WITH
COMPLETE SOLUTIONS VERIFIED LATEST UPDATE
FITT-VP
Frequency
Intensity
Time
Type
Volume
Progression
frequency
- # of days a week dedicated to exercise program
- health benefit ( 1-2 days a week, increased risk of musculoskeletal injury, increased
risk of cardiovascular events)
- current evidence does not support superior benefit seen from 5d/week (30 min) over
3d/week (50 min)
intensity
- positive health benefits with increased intensity
- measuring intensity
- estimation of maximal HR (karvonen or use of regression equation)
measuring intensity
,- HRR and VO2rest
- HRmax and VO2max
- METS
intensity recommendation
moderate or vigorous
time
- amount of time physical activity is performed per session
- quantity of physical activity may be performed continuously or intermittently and
obtained in one session or multiple sessions throughout the week
time recommendation
- moderate intensity exercise performed for at least 30 mins for a total of 150 mins or
vigorous intensity for at least 20-25 mins to a total of 75 mins
- general guideline that for 2 mins of moderate intensity exercise, it is equivalent tp 1
minute of vigorous intensity
type
- aerobic (cardio) exercises involving large muscle groups of the body recommended for
cardio fitness
- principle of specificity when choosing exercise type
- novice individuals should be persuade to choose exercises from group A and then
work toward group B as intensity increases
volume
- frequency x intensity x time (or FIT)
- can be used to estimate an individuals energy expenditure per week
, example of MET-min . . .
- jogging at 7 METs for 30 mins for 3 days/week
- 7 METs x 30 min x 3 times per week = 360 MET-min x wk ^-1
progression
- FIIT framework
- initially increasing mins of exercise (time)
- increase 5 - 10 minutes every 1 - 2 weeks for first 4-6 weeks for average adults
- following first month: frequency, intensity, and/or time of exercise gradually increased
over next 4-8 months until meet recommended guidelines
- monitor
anaerobic conditioning
- resistance or weight training activities
- can following similar format (FITT) for prescribing resistance training activities as well
- frequency, type, reps, sets
- emphasis should also be placed on addressing technique
frequency
- 2-3 days a week with at least 48 hours of separation between training sessions for the
same muscle group
- muscle of lower body can be training on mon and thurs with upper body muscles on
tues and fri
- "split" weight training routine (4 days/week) each area trained twice
- sessions should be shorter than that used for whole body work
type
COMPLETE SOLUTIONS VERIFIED LATEST UPDATE
FITT-VP
Frequency
Intensity
Time
Type
Volume
Progression
frequency
- # of days a week dedicated to exercise program
- health benefit ( 1-2 days a week, increased risk of musculoskeletal injury, increased
risk of cardiovascular events)
- current evidence does not support superior benefit seen from 5d/week (30 min) over
3d/week (50 min)
intensity
- positive health benefits with increased intensity
- measuring intensity
- estimation of maximal HR (karvonen or use of regression equation)
measuring intensity
,- HRR and VO2rest
- HRmax and VO2max
- METS
intensity recommendation
moderate or vigorous
time
- amount of time physical activity is performed per session
- quantity of physical activity may be performed continuously or intermittently and
obtained in one session or multiple sessions throughout the week
time recommendation
- moderate intensity exercise performed for at least 30 mins for a total of 150 mins or
vigorous intensity for at least 20-25 mins to a total of 75 mins
- general guideline that for 2 mins of moderate intensity exercise, it is equivalent tp 1
minute of vigorous intensity
type
- aerobic (cardio) exercises involving large muscle groups of the body recommended for
cardio fitness
- principle of specificity when choosing exercise type
- novice individuals should be persuade to choose exercises from group A and then
work toward group B as intensity increases
volume
- frequency x intensity x time (or FIT)
- can be used to estimate an individuals energy expenditure per week
, example of MET-min . . .
- jogging at 7 METs for 30 mins for 3 days/week
- 7 METs x 30 min x 3 times per week = 360 MET-min x wk ^-1
progression
- FIIT framework
- initially increasing mins of exercise (time)
- increase 5 - 10 minutes every 1 - 2 weeks for first 4-6 weeks for average adults
- following first month: frequency, intensity, and/or time of exercise gradually increased
over next 4-8 months until meet recommended guidelines
- monitor
anaerobic conditioning
- resistance or weight training activities
- can following similar format (FITT) for prescribing resistance training activities as well
- frequency, type, reps, sets
- emphasis should also be placed on addressing technique
frequency
- 2-3 days a week with at least 48 hours of separation between training sessions for the
same muscle group
- muscle of lower body can be training on mon and thurs with upper body muscles on
tues and fri
- "split" weight training routine (4 days/week) each area trained twice
- sessions should be shorter than that used for whole body work
type
