ACSM call exercise prescription an
art
______ to ______ minutes of moderate-intensity PA
150-300
_____ to ____ minutes of vigorous-intensity PA
75-150
resistance training _____ days per week
2
Progression: what do you increase first
duration
Progression: what percentage do you increase things at
10%
Exercise at moderate intensity for greater than or equal to ___ days per week
5
Exercise at vigorous intensity for greater than or equal to ___ days per week
3
Progressive overload is
that for a tissue or organ to improve its function, it must be exposed to a stimulus greater than its normally accustomed to
progressive overload causes
improved functional capacity and efficiency
Optimal training intensity
60-80% VO2 max
Optimal training frequency
3-4 days/wk
Optimal training duration
20-30 mins
Exercise prescription terms (4)
% VO2 R. % VO2, % HRR, % HR max
RPE is used to
titrate (compare) the exercise.
ideal RPE range
12-16
Factors that affect Exercise Rx
Age, Medications, Disease, Orthopedic Problems, Preferences, Motivations, Goals or Outcome
Which is the least reliable measurement
% HR max
Which is the most accurate measurement
% HRR
What measurement requires true resting HR
% HRR
warmup length
5-10 mins
warmup intensity
10-30% VO2 max
cooldown length
10 minutes
Which phase does stretching have the most flexibility benefits
cooldown
Time off may reduce total volume of aerobic exercise for a few weeks by as much as ______ without negatively affecting VO2 max.
70%
Individuals can acclimatize to the heat within -__ _______
7-14 days
Wind can ______ heat loss by _____
increase, convection
Wind can _____ the _____ of _____
increase, evaporation, sweat
In cold climates there is a ______ convection loss of heat due to ______ ____ and ______ _________
greater, dryer air, greater evaporation
convection is the process of
losing heat through the movement of air or water molecules across the skin
_______heat is lost ______ times faster compared to ____
water, 25, air
An example of convection is
the use of a fan
the _____ Ice Bowl was played at _________ Fahrenheit
1967, -18
_____ Fahrenheit is associated with ________
50, hypothermia
Beyond a ______ level of CO, for every ____ increase in CO in the blood = ____ decrease in _____ ___
4.3%, 1%. 1%. VO2 max
For exercise greater than ___ _______ you should rehydrate with an ______ and _______ ________
1 hour, electrolyte, CHO solution
For exercise less than __ ____ you can rehydrate with only ______ as the electrolyte loss is minimal
water
Increase in ozone=
decrease lung function
SO2 caution for
asthmatics
CO binds to _____ to _______ the O2 carrying capacity of the blood
hemoglobin, decrease
CO has a ______ effect in smokers, and a ______ effect in non smokers
1%, 10%
Hypertrophy is
an increase in muscle fiber size with training
Hyperplasia is
an increase in the number of muscle fibers with training
Atrophy is
a decrease in the muscle fiber size with detraining
Who is the father of progressive resistance exercise
Milo of Croton
Isometric/ static training
muscle length does not change
Isometrics: increase in size is limited to _____ ______ ___ ______
joint angle of training
Plyometrics is
explosive jumping, skipping, hopping, throwing
Repetition max for strenght
less than or equal to 6
Repetition max for endurance
15-20
Repetition max for promoting both muscular strength and endurance
8-12
rest interval for strength (heavier loads)
2-3
rest interval for endurance (lighter loads)
1-2
resistance training frequency
2-3 days a week, nonconsecutive days
Periodization is
systematic program variation
Periodization optimizes ________ ______, reduces _______ ______, improves ______
performance gains, overuse injuries, adherence
Macrocycle
1 year
Mesocycle
3-4 month
Microcycle
1-4 week
Active rest cycle
1-3 week of recreational activity
ACSM resistance training recommendations for children: _____ to ______ repetitions
8-15
ACSM resistance training recommendations for seniors: _____ to ___ repetitions
10-15
ACSM resistance training recommendations for seniors: ____ to ____ exercises
8-10
ACSM resistance training recommendations for seniors: _____ intensity -%
40-50
ACSM resistance training recommendations for seniors: exercise at least ____ days a week
2
ACSM resistance training recommendations for pregnancy: ____ to ____ repetitions to moderate fatigue
12-15
ACSM resistance training recommendations for pregnancy: proper ________
breathing
ACSM resistance training recommendations for pregnancy: _____ exercises and strengthening of the ______ _______ are beneficial
Kegel, pelvic floor
ACSM resistance training recommendations for pregnancy: avoid ______ ________ _____, ______ _______, _____ ____ after 16 weeks of pregnancy
isometric muscle contractions, Valsalva maneuver, supine exercise
ACSM resistance training recommendations for pregnancy: exercise in a __________ environment
thermoneutral
ACSM resistance training recommendations for pregnancy: resume exercise _____ to ______ wk postdelivery
4-6
ACSM resistance training recommendations for pregnancy: resume exercise ____ to ___ wk with cesarean
8-10
resistance training with CAD: begin with ____ _____, ___ to ___ repetitions: progress to ____ to ____
light weight, 10-15, 8-12
resistance training with CAD: perform each exercise initially for ___ set and progress as tolerated
1
resistance training with CAD: a RPE of ___ to ___ to guide effort
11-14
resistance training with CAD: stop for ______, ______, ____ ____ ____ ___, or _____
dizziness, dysrhythmias, unusual shortness of breath, angina
overtraining is
training stimulus exceeds the rate of adaptation
Overtraining: ____ in performance and other physical and psychological effects that can last for months
decrease
Overtraining can be avoided with
adequate rest and recovery between workouts
Overreaching is
overtraining on a short-term basis
what is the first stage of overtraining
overreaching
Overreaching: recovery can occur in a few days with reduced ___ ____ and ____
training intensity, volume
Children are lower in (7)
generation of ATP via glycolysis, absolute energy production, ability to dissipate heat via evaporation, ability to acclimatize to heat and deal with cold (longer and more gradual acclimatization needed), economy of walking (need more O2 for walking), BP and RPE response to exercise, oxygen deficit (achieve steady state faster)
Children are similar in (3)
VO2 Max, PC+ATP energy system, ventilatory threshold
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