Exercise and Physical Activity Flashcards

According to current U.S. physical activity guidelines, how many minutes of moderate-intensity aerobic activity per week do adults need for substantial health benefits?

Answer: 150 minutes

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity per week for substantial health benefits in adults.

Which of the following best describes the FITT principle used in exercise programming?

Answer: Frequency, Intensity, Time, Type

FITT stands for Frequency, Intensity, Time, and Type — the four key variables a health coach adjusts when designing an exercise plan.

A health coach is working with a sedentary client who wants to start exercising. Which approach best reflects best practice for beginning an exercise program?

Answer: Begin with low-intensity activity and gradually increase duration and intensity

Starting with low-intensity activity and progressing gradually reduces injury risk and improves adherence, especially for sedentary individuals.

Which component of fitness refers to the ability of muscles to exert force repeatedly over time without fatigue?

Answer: Muscular endurance

Muscular endurance is the capacity of a muscle or group of muscles to perform repeated contractions over time without fatiguing.

What is the primary role of a health coach when a client asks for a specific exercise prescription after a cardiac event?

Answer: Refer the client to their physician or a certified cardiac rehab specialist

Health coaches practice within their scope of practice, which means referring clients with medical conditions to qualified healthcare providers for medical exercise prescriptions.

Which of the following is an example of a non-exercise activity thermogenesis (NEAT) behavior that a health coach might encourage?

Answer: Taking the stairs instead of the elevator throughout the day

NEAT encompasses all physical activity outside of structured exercise, such as taking stairs, walking during phone calls, or standing at a desk.

When discussing exercise with a client, a health coach notices signs of overtraining. Which symptom is most associated with overtraining syndrome?

Answer: Persistent fatigue and decreased performance

Overtraining syndrome is characterized by persistent fatigue, declining performance, increased irritability, and elevated resting heart rate due to insufficient recovery.