375 Aerobic Exercise testing and programing

30

percent HRR or VO2 for very light intensity

30-39

percent HRR or VO2 for light intensity

40-59

percent HRR or VO2 for moderate intensity

60-89

percent HRR or VO2 for vigorous intensity

90

percent HRR or VO2 for near maximal to maximal intensity

• frequency

• intensity

• time

• type

• volume

• progression

what does FITT-VP stand for

apparently healthy adults

What type of adults does FITT-VP aim to have guidelines for

• 5-10 min warm up

• 10-60 conditioning

• 5-10 min cool down

• 10 min stretching 

what if the recommended amount of time for warm up, conditioning, cool down, and stretching 

5

how many days a week should aerobic exercise should be done at moderate intensity

3 days a week

how many days a week should aerobic exercise should be done at vigorous intensity

3-5

how many days a week is recommended for an adult to exercise with varying intensity

musculoskeletal injury 

Vigorous intensity exercise performed more than 5 d ∙ wk−1 might increase the chance of ……….

positive

there is a ……… dose response of health/fitness benefits that results from increasing exercise intensity

it varies based on an individuals CRF level and other factors such as age, health, physiology, genetic,ect

what is the minimum threshold of intensity for benefit for individuals

less

the lower the CRF the ……… [more or less] intense an exercise needs to be

• caloric expenditure 

• absolute oxygen uptake

• metabolic equivalents 

List the methods of estimating absolute intensity exercise 

• HRR

• HRmax

• VO2

• METmax

List the methods of estimating relative intensity exercise 

• RPE

• talk test

• OMNI scale 

what are some alternative ways for estimating exercise intensity

light to moderate 

……… intensity aerobic exercise can be beneficial in individuals who are deconditioned

intervals

training in …….. may be an effective way to increase the total volume and/or average exercise intensity performed during an exercise session and may be beneficial for adults

• 30-60

• 20-60

what amount of time is recommended for most adults to accumulate for

• moderate exercise

• vigorous exercise

• it should be performed continuously and intermittently

• it should be at least 10 min per session

  • if the person is very deconditioned exercise for any duration is good

describe how one should spend their time exercising 

how long should they

specificity principle

what principle states that the physiologic adaptations to exercise are specific to they type of exercise performed

• aerobic exercise to improve cardiorespiratory

cardio respiratory fitness

rhythmic, aerobic Type exercises involving large muscle groups and recommended for improving ………

all adults 

what group of adults would these exercise be recommended for;

endurance activity requiring minimal skill or physical fotness to perform 

• walking, leisurely cycling

adults who are habitually physically active or at least average physical fitness 

what group of adults would these exercise be recommended for;

Vigorous intensity endurance activities requiring minimal skills

• jogging, running, rowing, stepping

adults with acquired skill or average fitness

what group of adults would these exercise be recommended for;

endurance activities requiring minimal skill

• swimming, cross country skiing, skating

adults with regular exercise program and at least average fitness

what group of adults would these exercise be recommended for;

recreational sports

• basketball, soccer, downhill skiing, hiking

MET-min per week and kcal per week

What values can be used to estimate exercise volume in a standard manner 

≥500-1000

what amount of MET-min per week is a reasonable target volume for exercise

MET

A …… is the ratio of the rate of energy expended during an activity to the rate of energy expended at rest

MET-min

An index of EE that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities

• Calculated as the product of the number of METs associated with one or more physical activities and the number of minutes the activities were performed

Kilocalorie

The energy needed to increase the temperature of 1 kg of water by 1° C. To convert METs to kcal ∙ min −1, it is necessary to know an individual’s body weight

• increasing any components of FITT

• increasing time/duration

what are the examples of progression in the FITT-VP model