lecture 3 - PA vs Exercise

what are the roles of exercise?

• identify aspects of health requiring training

• select appropriate exercise to target those aspects of health

• determine training parameters required to elicit adapation

what are the 2 fundamental principles of exercise

• progressive overload

• specific adaptations to imposed demand (SAID)

what is progressive overload

• training adaptations are elicited by exceeding the normal loading on physiological systems (threshold for adaptation)

• overload is induced by manipulating frequency, volume and intensity

• PA may or may not exceed normal loading but exercise intentionally exceeds normal loading

what is SAID

• specific adaptations to imposed demand

  • always different adaptations specific to the person

• these are physiological adaptations which are specific to the overload imposed

• appropriate adaptations = select correct exercise mode(s)

• goal, how, exercise modes (& what is optimal also not optimal)

what personal characteristics influence dose response?

• genetic potential

• response to training

• years of training

• level of fitness

why’s individual variability important in exercise prescription

because the same program may produce different outcomes in different people

what 2 exercise types improve physical fitness and health

cardiorespiratory and resistance exercise

what is main benefit of flexibility exericse?

improve and maintain join range of motion

who particularly benefits from neuromotor exercise?

old adults at risk 4 falls

what is the acsm guidelines for the type parameter of cardiorespiratry exericse?

regular, purposeful exercise involving major muscle groups that’s continuous and rhytmic in nature

what is the acsm guidelines for the time/volume parameter of cardiorespiratory exercise?

• >500-1000 METmin/week

• 30-60 min/d moderate; 20-60 min/d virgrous

  • or a combo

what is the acsm guidelines for the intensity and frequency parameter of cardiorespiratory exercise?

• moderate and/or vigorous intensity

• >/= 5 d/week moderate

• >/=3 d/week vigorous

  • combo of both

what is considerate moderate and high intensity in mets?

• moderate: 4 MET x 30 mins/day 5 days a week = 600 METmin/wk OR 4 MET x 60 mins/day 5 days a week = 1200 METmin/wk

• high intensity: 6 MET x 30 mins/day 3 days a week = 540 METmin/wk OR 7.5 MET x 30 mins/day 3 days a week = 675 METmin/wk

what is the acsm guidelines for the time/volume parameter of resistance training?

• strength: 2-4 sets of 8-12 reps

• endurance: 2-4 sets of 15-20 reps

  • lower intensity and increase freq

what is the acsm guidelines for the intensity and frequency parameter of resistance training?

• strength: 60-70% 1RM (novice and intermediate); 80% 1RM (experienced)

• endurance: <50% 1 RM

• train major muscle groups 2-3 days/week

what is the acsm guidelines for the type parameter of flexibility?

series of these exercises for each major muscle-tendon untis and engaging in static, dynamic, ballistic and/or PNF

what is the acsm guidelines for the time/volume, intnesity and frequency parameter of flexibility?

• 30-60s total stretching time for each flexibility exercise

• stretch to a point of slight discomfort or tightness

• >/= 2-3 days per week

What are the five defining characteristics of exercise guidelines?

1. scientific evidence

2. grading scale; used to evelaute evidence quality

3. expert authorship; authored by recongized experts in the field

4. reccomendations; suggestions rather than mandates

5. target population

Who are general exercise guidelines NOT specifically designed for?

Adult athletes engaging in competitive sports and advanced training regimens, who require more advanced training techniques

What three questions are asked to grade the quality of evidence behind guidelines?

1. is the evidence from research

2. what kind of research is it

3. if its not from research, what kind of evidence is it

What do Evidence Levels A, B, C, and D represent in exercise guidelines?

• level A: RCTs in specific populations

• level B: RCTs but inconsistent results

• Level C: uncontrolled trials, nonrandomized trials, observational studies

• Level D: expert judgement, clinical experience

What are three main limitations of exercise guidelines?

1. rely on a consensus of available research spanning over decades

2. represent currently accepted knowledge

3. recent scientific advances may not become widely accepted for many years

what is the delorme method

• 3 sets by 10 reps

• research supporting 3×10 does not exclude other combinations from being as or more effective

what is accommodation

over time previously applied stimuli no longer disrupt homeostasis

what is a physiologic ceiling

• maximum frequency/intensity/volume that can be tolerated by an individual

• with training, individuals approach their physiologic ceiling

• increasing frequency/intensity/volume is not effective

What primary principle guides advanced progression models in resistance training

• Systematically manipulating all FITT variables and applying varied stimuli to elicit continued physiological adaptation over time

How do recommended intensities (% 1 RM) progress for Muscular Strength across training levels

• novice: 60-70% 1RM

• intermediate: 70-80% 1RM

• advanced: 80-100% 1RM (incorporate periodization)

How do ACSM intensity guidelines (% 1 RM) differ for Muscular Hypertrophy in advanced lifters compared to strength

• hypertrophy caps intensity at 70-85% 1 RM for advanced lifters

• strength persecription reaches 80-100% 1RM

how does exercise selection shift from novice → advanced levels

• novice/intermediate: single and multi joint exercise

• advanced: emphasize on multi-joint exercises

What training innovations are attributed to Paavo Nurmi and Gösta Holmer

• nurmi in 1920s: combined interval training with long walks (polarized training)

• holmer in 1937: developed fartlek/speed play

What are the four sequential phases in Arthur Lydiard's endurance periodization model

1. aerobic base (10 weeks)

2. resistance (4-6 wks)

3. anaerobic development (4weeks)

4. peaking