Aerobic Exercise Prescription

KIN 4306

what are the 6 components of an exercise prescription?

• frequency

• intensity

• time

• type

• volume

• progression

what is the unit of measurement for frequency

d/wk

what is the unit of measurement for intensity

%HRR, %VO2 max, MET, RPE

what is the unit of measurement for time

min/session

what is the unit of measurement for volume

min/wk

what is the most important component for aerobic prescription

intensity

what are subjective measures of aerobic intensity

• RPE

• Talk test/ Feeling scale

what are objective measures of aerobic intensity

HRR

% HR max
MET

what is the formula for HRR

APHRmax - HR rest

how does HRR relate to cardiac health

a higher HRR indicates better cardiovascular fitness and heart function

what is the HRR % for very light exercise intensity?

<30%

what is the HRR % for light exercise intensity

30-39%

what is the HRR % range for moderate intensity?

40-59%

what is the HRR % range for vigorous intensity?

60-89%

what is the APHR max formula for healthy adults

207 - (0.7xage)

what is the APHRmax formula for someone with coronary artery disease or taking beta blockers

164 - (0.7x age)

what is the formula for the Target Heart Rage using HRR

THR = (APHRmax - HR rest) x % intensity + HR rest

what does MET stand for?

Metabolic Equivalent of Task

What is 1 MET defined as?

3.5 mL/o2 (resting oxygen consumption)

what is the MET range for light intensity

2.0-2.9

what is the MET range for moderate intensity?

3.0-5.9

what is the MET range for vigorous intensity

6.0-8.8

how do you calculate MET range if given VO2 max and intensity?

(VO2 max / 3.5) x % intensity

how many steps per day are recommended for health benefits?

5,400-7,9000 steps/day

what is the minimum steps per min for moderate intensity

> 100 steps/min

what is the average walking speed for health benefits

15 min/mile

how often should you walk to meet aerobic activity recommendations

45 min/day for 5 d/wk

what is the frequency goal for aerobic exercise in healthy adults?

3 or more days/wk

what is the intensity goal for aerobic exercise in healthy adults

moderate to vigorous

what is the time goal for aerobic exercise for healthy adults

moderate: 150-300 mins/wk

vigorous: 75-150 mins/wk

what are the aerobic progression guidelines for healthy adults?

• start with time: add 5-10 mins every 1-2 weeks over the first 4-6 weeks until max time is reached

• then increase intensity: ~5% increments after max time has been reached or after one month