Exercise Prescription Exam 2

Exercise Prescription

designed to meet individual health and physical fitness goals

FITT Principle (FITT-VP)

Frequency, Intensity, Time, Type, Volume, Progression

Health related fitness components

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition

Sex Differences in Response to Training

Males shows greater muscle mass and strength than females, Females demonstrate less fatigue for isometric and slow-dynamic contractions

Sex Differences in Cardiovascular and Aerobic Endurance Training

Males have greater VO2 max, Females exhibit blunted cardiovascular response

principles of exercise prescription

Overload principle, progression, specificity, individualization, reversibility

Components of an Exercise Session

warm up, conditioning, cool down, stretching

warm up

gentle cardiovascular activity that prepares the muscles for work, improves ROM, light-moderate intensity

Conditioning/Training

conditioning the muscles through exercise and massages to recover/prevent muscle atrophy, focus on where goals are being worked towards

Cool down

low-level activity that prepares your body to return to a resting state

Ideal 45 Minute Session

Warm up 10 min, Training 30 min, Cooldown 5 min

Cardiorespiratory Fitness

functional capabilities of the heart, blood vessels, lungs, and skeletal muscles to transport and utilize oxygen to perform physical work

cardiorespiratory endurance

the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity

VO2 max

Maximum oxygen uptake; most oxygen used when working the hardest you can

Aerobic Exercise Recommendations

Moderate intensity*: 150 mins/week of aerobic exercise

Vigorous intensity*: 75 mins/week of aerobic exercise

At least 3 Days a week

CRF Time

30-60 min/d of moderate

20-60 min/d of vigorous

<20 min beneficial for previously sedentary individuals

Interval Training

alternating periods of high intense exercise interspersed with periods of rest, HITT or SIT

CRF Intensity Depends On

CRF level, age, health status, physiological differences, genetics, habitual physical activity, social and psychological factors

Methods for Measuring or Estimating Absolute Intensity

Calorie expenditure, absolute oxygen uptake, METs, HRR

Methods of Estimating Relative Intensity

HRR, HRmax, %2R, %2, METs

HRmax Equation

208 - (0.7 x age)

VO2 Methods

Focus on direct pulmonary and Cardiorespiratory improvements and special populations when HR is not appropriate

VO2 Rest (1 MET)

3.5 ml/kg/min

Subjective Methods of Estimating Intensity

Rating of perceived exertion (RPE)

Talk Test

Feeling Scale

Rate of Perceived Exertion (RPE)

Subjective measure of exercise intensity. 6-20 (based off of HR)

Talk Test

A method for measuring exercise intensity using observation of respiration effort and the ability to talk while exercising.

Volume

Product of frequency, intensity, and time of exercise

Weightlifting

Sport or activity of lifting barbells or other heavy weights

Weight training

A common type of strength training for developing the strength and size of skeletal muscles using a barbell, dumbbells, or weight stacks

Resistance training

Performance of physical exercises that are designed to improve muscular strength and endurance

Strength

Max amount of force that can be generated during a specific movement pattern at a specified velocity of contraction

Hypertrophy

increase in muscle size

Power

Rate of performing work (P=F/V)

Local muscular endurance

Ability of the muscle groups involved in a movement to sustain exercise

Benefits of Resistance Training

Improved body composition, improved bone mineral density, improved health-related biometrics, prevents and improves depression and anxiety, increased vigor, reduces fatigue, reduce pain

Resistance Training: Frequency

Exercises involve all major muscle groups for at least 1 set of 8-12 reps at least 2 days/wk

Low vs medium vs high frequency

Low = 1 day/wk of 5 sets of 12 reps

Medium = 3 days/wk of 2 sets of 10 reps

High = 5 days/wk of 1 set of 12 reps

Methods of prescribing load and intensity

AMRAP, 1 Rep Max, Repetition Maximum, Repetitions in reserve, Rating of perceived exertion

Neural Adaptations

Efficiency is increased and fatigue of the contractile mechanisms is delayed. explains someone can lift more weight without increasing muscle mass

Neuromuscular junction

Location where nerves and muscle fibers meet and is an essential synapse for muscle contraction and movement

Henneman Size Principle

1. small motor units activated first because they are fatigue resistant, can hold contractions/perform movements longer, and are more precise

2. Large motor units are activated 2nd, but first by electrical stimulation because they have lower electrical resistance

What's happens with muscular power when you age?

Muscular power decreases greater than strength

Static Movements

Stationary or isometric movements where the body doesn't change its position, like holding a plank.

Dynamic Movements

Visible joint movements

Isotonic

Constant resistance through ROM

Concentric Phase

shortening of muscle

Eccentric Phase

muscle is lengthening

Isokinetic

Max contraction at constant velocity through ROM

Order of exercise implementation

Large muscle multijoint -> small muscle multijoint -> large muscle singlejoint -> small muscle single joint <-> trunk stability

Progressive Overload

To gradually increase the amount of overload so that fitness gains occur, but without potential for injury

Specificity Principle

standard which states that exercising a particular component leads to improvements in the fitness of only that component

Specific Adaptations to Imposed Demands

Muscle will respond in the manner specific to the demands of the program, speed = train with speed, strength = train heavy

Periodization

Systematic manipulation of acute program variables with planned rest periods

Primary Goal of Periodization

Have the best possible performance in the most important competition of the year

Secondary goal

Maintain athlete health through the rigors of an athletic season

Off-season

Training strategies based on endurance, correcting and improving any physiological weakness or imbalances, improving core and stability, flexibility training (low-moderate intensity training strategies)

Pre-season

Muscular strength, anaerobic performance, speed and agility training

In-season

Sport-specific power training and plyometrics, maintenance of strength and endurance built in the off season and pre season

Post-season

Short period of off time where intense training may be completely removed to allow for full body recovery

Flexibility

Ability to move muscles, tendons, and ligaments to stretch

Range of Motion (ROM)

the full extent of movement for a joint

Frequency of Stretching

2-3 days/week

Intensity of Stretching

stretch to the point of feeling tightness or slight discomfort

Time of Stretching

10-30 secs for STATIC stretching, older adults 30-60 seconds

ballistic stretching

Use the momentum of the moving body segment to produce the stretch

Dynamic stretching

involves a gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated several times

Static stretching

Involved slowly stretching a muscle/tendon group and holding the position for a period of time

Active static stretching

involves holding the stretched position using the strength of the agonist muscle as is common in many forms of yoga

Passive Static Stretching

involves assuming a position while holding a limb or other part of the body with or without the assistance of a partner or device (such as elastic bands or a ballet barre)

Proprioceptive Neuromuscular Facilitation (PNF)

methods take several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group (i.e., contract-relax)

What's stretches to do for warm up

Dynamic and maybe ballistic

What stretches to do for cool down

Slow movements and static stretching

Flexibility sessions

Static stretches including both active an passive

Flexibility Progression

methods for optimal progression are unknown

You can alter volume of flexibility by changing

Frequency, Intensity, or Time

Overreaching

brief period of heavy overload without adequate recovery

Overtraining

a condition that occurs as a result of exceeding the recommendations of the FITT formula, body cannot repair and rebuild, result in injuries

Detraining

The loss of functional fitness that occurs when one stops fitness conditioning, planned periodization strategies, long term injury or illness, life changes

Which of the following is NOT a part of the FITT-VP principle?

Variability

3 multiple choice options

%HRmax, %HRreserve, %VO2max, %VO2reserve, METS, RPE, caloric expenditure and talk test are ways to quantify

Intensity

Using the percentage of heart rate reserve method to prescribe exercise intensity, which of the following is the correct heart rate intensity of 50% given the test data below?

HRrest: 70 bpm

HRmax: 180 bpm

125 bpm

True or False? When prescribing exercise intensity based on percentage of the age-predicted HRmax, the most accurate formula is (220 − age)

False

What type of exercise consists of intermittent periods of higher intensity exercise followed by periods of light to moderate intensity exercise?

Interval Training

The maximum ability to perform large muscle, dynamic aerobic exercise is known as

Cardiorespiratory capacity or VO2 max

True or False? HRmax and HRR can be used interchangably when writing exercise prescriptions.

False

Based on ACSM's Exercise Group categories, jogging, running, rowing, aerobics, spinning, and fast dancing would all fall into which category?

B

3 multiple choice options

The following are all methods of estimating relative intensity EXCEPT:

RPE scale

3 multiple choice options

The difference between your maximal heart rate and resting heart rate is

Heart rate reserve

A unit used to estimate energy expenditure of physical activities in relation to resting metabolic rate is known as

Metabolic Equivalents (METs)

Using Tanaka's HRmax equations, what would the estimated HRmax be for a 45 year old female?

177 bpm

The Talk Test is an absolute method of estimating exercise intensity using a 1 - 10 scale to estimate a client's intensity level

False

What best defines resistance training?

the performance of physical exercises that are designed to improve muscular strength and endurance

3 multiple choice options

When weekly resistance training volume is equivalent, no appreciable difference in muscular hypertrophy or strength is observed between low (1 d · wk−1), medium (2 d · wk−1), or high-frequency training (>3 d · wk−1).

True

In resistance training, the amount of weight lifted (or %1-RM) refers to

instensity

For those with athletic performance goals or highly trained individuals who wish to continue to improve strength, ACSM guidelines are the best guidelines to follow

False

Which is most true about muscle power?

With aging, muscle power decreases at a greater rate than muscle strength

Resistance training regimens can be composed of

All of the above

3 multiple choice options

In order to improve muscular strength, you must first acheive muscular hypertrophy

False

Stretching beyond the point of slight tightness or discomfort resulting in muscle strains, tears, swelling, bruising, and limited ROM is known as:

Overstretching

Each statement about flexibility is true EXCEPT:

All statements about flexibility are true

3 multiple choice options