Exercise Science: Exercise Prescriptions for Health and Fitness

What are the 3 levels of movement?

Physical activity, physical fitness and exercise

What is physical activity?

It is any form of muscular activity which can reduce the risk of death from all causes

What is physical activity a primary risk factor for?

It is a primary risk factor for coronary heart disease and osteoporosis

What is physical fitness?

It is a set of attributes that relate to ability to perform physical activity

What is exercise?

It is a subset of physical activity that is planned, with a goal of improving or maintaining fitness

What are the guidelines for the dose of exercise?

It follows the F.I.T.T guidelines

What is the frequency of exercise?

It is the number of days per week and the number of times per day of exercise

What is the intensity of exercise?

It is based on the % VO2 max, % max heart rate, rate of perceived exertion and lactate threshold

What is the time/duration of exercise?

It is based on the number of minutes of exercise, total kcals expended/ total kcals expended per kilo of body weight

What are the specific changes in response of exercise?

They include an increased VO2 max, lower resting BP, increased insulin sensitivity, lower body weight (% fat) and improved mental health

What are the health and fitness changes in the response of exercise?

They include improving fitness; leading to improved health, but not health, or both simultaneously. Or even improving health but not fitness

What are the components of the exercise dose-response curve?

Potency, slope, maximal effect, variability and side effects

What is potency on the exercise dose-response curve?

It is the dose of exercise required to bring about a desired effect

What is slope on the exercise dose-response curve?

It is how much change in effect is obtained from increase in dose of exercise

What is maximal effect on the exercise dose-response curve?

It is the maximal benefits achieved from exercise

What is variability on the exercise does-response curve?

It is the genetic differences that exist between people in their response to exercise training

What are side effects on the exercise does-response curve?

It is the fact that too much exercise can have undesirable side effects such as increased risk of injury or overtraining

Acute response to exercise

It occurs with one or several exercise bouts but does not improve further

Rapid responses to exercise

The benefits that occur early and plateau

Linear responses to exercise

Gains that are made continuously over time

Delayed responses to exercise

These occur only after weeks of training

What are the recommended amounts of exercise a person should be getting?

-150-300 minutes/week of moderate activity (3.0-5.9 METS)

-75-150 minutes/week of vigorous activity (>6 METS)

How often should we include resistance training each week?

It should be 8-10 exercises, 1 set, 8-12 reps, two or more non-consecutive days per week working all muscle groups

What are the all-causes of mortality?

Cardiovascular disease, cancer, obesity, mental health and quality of life

Is vigorous exercise better than moderate activity?

Yes because vigorous-intensity physical activity was associated with reduced risk of CHD compared to lower intensities (alters CHD risk factors)

What is higher intensity physical activity associated with?

Greater impact on CHD risk factors and less sick leave from work

What is screening for fitness?

The risk of cardiovascular complications is related to the degree of pre-existing cardiac disease

How can we use progression for improving fitness?

Start with moderate intensity activity (walking 3-4mph) and then increase duration and or intensity

How can adults achieve additional health benefits by performing more PA than the minimal recommendations?

In combination, adults need more than 300 minutes of moderate-intensity aerobic PA and more than 150 minutes of vigorous-intensity aerobic physical activity

What does the physical activity volume recommend?

30+ minutes of PA most or all days of the week

Should physical workloads be assigned to meet individual abilities, goals and preferences?

Yes and should be assigned in METS

Does MET physical activity intensity breakpoints reflect intensity-dependent health gains?

Yes (LPA 1.1-2.9 METS) (MPA 3-5.9 METS) and (VPA >=6 METS)

How can PA volume and intensity goals be achieved?

Through the accumulation of MET-hr. 5 METS x 30 minutes per day x 4 days = 10 MET hrs where the recommended are 7.5-8.5 MET-hrs per week

What does MVPA stand for?

Moderate to vigorous physical activity

Why is light intensity physical activity (LPA) sometimes called spontaneous or background PA?

Because it only describes activities of daily living but the accumulation of LPA is associated with improved health outcomes

How is light intensity physical activity (LPA) quantified?

It is quantified by step counts (measured by wearable technology)

Generalized step count thresholds

< 5,000 = sedentary

5,000-7,900 = low active

7,500-9,000 = active

10,000 + = highly active

Does performing MPA (moderate physical activity) reduce health related problems?

Yes the risks associated with PA is low

Is cardiac even risk acutely elevated during exercise?

Yes but overall risk is lower as compared to sedentary

Is the risk of death inverse to VO2 max?

Yes because death risk decreases most when the least fit become active

What is the frequency in exercise RX for cardiorespiratory fitness?

3-5 sessions per week minimum with 2 sessions of higher-intensity exercises where gains may level off after 3-4 sessions/week

What is the intensity in exercise RX for cardiorespiratory fitness?

50%-85% of VO2 max (target heart range). 40/50-89% HRR or VO2R

What is the time in exercise RX for cardiorespiratory fitness?

Total work per session should be 200-300 kcal (20-60 minutes) which must be considered with intensity

What is the type in exercise RX for cardiorespiratory fitness?

Dynamic, large muscle activities (walking, jogging, running, swimming, cycling, rowing, dancing)

Does the risk of orthopedic problems and cardiac complications rise the higher one’s VO2 max is?

Yes

What is the direct method for determining target heart rate range?

THR range determined from maximal GXT which is the HR at 60-80% VO2 max

What is the indirect method for determining target heart rate range?

The heart rate reserve (Karvonen) method. You subtract resting HR from max HR to obtain HRR. Take 50% and 80% of HRR. Add each HRR to resting HRR to obtain THR

Which aerobic intensity is best for fat loss?

50%-60% HRR

Which aerobic intensity is best for general cardiorespiratory fitness and weight management?

60%-75% HRR

Which aerobic intensity is best for cardiorespiratory performance?

75%-85% HRR

What is the progression and sequence of physical activity?

Walking to jogging to classes or games or sports

Walking

Recommended activity for sedentary and start at a comfortable speed for 15 minutes. Gradually increase duration and speed

Jogging

Start by adding some running when walking and then gradually increase speed/duration of running

Classes, games and sports

Intermittent higher-intensity activities within THR range

What does HIIT training improve?

It improves cardiorespiratory fitness and body composition

How is HIIT exercise performed?

Repeated cycles of short duration high intensity exercise and interspersed recovery periods

How is HIIT applied to clinical populations?

It can be applied but caution is recommended for those with known disease or an accumulation of CVD risk factors

Why is muscular strength and flexibility important components of a complete fitness program?

-Increase in muscular strength and fat-free mass

-Increase resting metabolic rate

-Bone density

-Glucose metabolism

-Complete ADLs safely

What are the strength training-exercise prescription guidelines?

-8-10 multijoint exercises for all major muscle groups

-1-3 sets of 8-12 reps

-2 seconds up and down

When is a single set of strength training exercise sufficient?

When maximal strength gain is not the primary goal

What are the recommendation for maximal gains in strength (sets per muscle)?

-untrained: 4 sets at 60-70% 1-RM 3day/wk

-trained: 4 sets at 80% 1-RM 2day/wk

-athletes: 8 sets at 85% 1-RM 2day/wk

What are the recommendations for flexibility training (FITT)?

-frequency: 3-7 days

-intensity: stretching to point of mild discomfort

-time: 15-30 sec/60sec, 3-5 sets

-type: all major muscle groups

What environmental conditions elevate exercise and HR?

Heat and humidity and altitude (decreases o2 bound to hemoglobin)

Should we adjust intensity in adverse environments?

Yes use THR as a guide for intensity

What is level 1 of the physical activity pyramid?

Lifetime physical activity: walk, climb stairs, do yard work. (most days of week, moderate, 30+ minutes)

What is level 2 of the physical activity pyramid?

Aerobic activity (jogging, biking) and active sports: 3-6 days/week, moderate-vigorous, and 20+ minutes

What is level 3 of the physical activity pyramid?

Exercise for flexibility and exercise for strength and muscular endurance

What is level 4 of the physical activity pyramid?

Rest or inactivity (F = infrequenct, I = low, T = short)