EXSS 410 CR exercise prescriptions

CVD risks

• low fitness levels lead to normal-weight, overweight, and obese) individuals being at higher risk of CVD

• moderate and high fitness levels help reduce CVD risk across all weight groups

rapid improvements from increase of exercise per week

• includes insulin sensitivity and BP

slower improvements based on exercise per week

VO2, resting hr and HDL is most delayed

exercise mode

activity performed w

what does mode selection depend on?

• Equipment and facility availability

• Participant preference and likelihood of adherence

• Ability to perform the activity appropriately

• Participant goals

• Specificity of training

how to select exercise intensity?

using appropriate measure including %HRmac, %HRR or %VO2max & %VO2R

how will you measure intensity?

can choose HR, workload (ex. watts), RPE or measured VO2

does high intensity fitness improve VO2max the most?

not necessarily - higher intensity can be helpful as their fitness level increases but not everyone needs that stimulus

Calculating target HR

• Taking VO2max and the HR percentage?

age predicted HR

estimation (220-age)

%HRmax

HRR

• HRR= HRmax - HRrest

target HR

(HRR x target intensity) + resting HR

VO2R (difference between max and resting VO2) purpose?

important because HRR and VO2 don’t match up well

• VO2R accounts for oxygen?

which methods are not relative to estimate intensity

• RPE and mets

things to note

• which intensity method when describing intensity

• %HRR and %VO2R are 1 to 1

• HRmax and VO2max are not interchangeable

Training frequency

• number of exercise session a week (impacts other variables)

  • there can be a sweet spot for the general population and too much can impede gains/progress

duration vs. frequency

• arrangement of volume can impact injury risk but will have the same impacts of VO2max

volume

• frequency, duration, intensity

  • 500-1000 MET min/wk (gen pop target)

why 150 min per week?

• going from nothing to something has largest impact and health benefits (lower end of public health target range)

exercise dose depends on?

• goals

• fitness/training status

• tolerance and recovery