Graded Exercise Practicum - FINAL exam

Exercise & Heart Rate / Blood Pressure presentation

Purpose: Investigate the impact of moderate PA on post-exercise HR and BP in college aged males

Results:

• HR increases about +10 bpm (which is significant)

• SBP increases about +6 mmHg

• DBP → had no real change

• MAP increased slighly

Main Idea: 3 minutes is NOT enough recovery time after exercise

Conclusion: Exercise temporarily raises HR and BP → MORE rest is needed before measuring “true resting” values

ECG electrode Placement (Torso vs. Limbs) presentation

Purpose: Does where you place ECG electrodes change results? (specifically in this presentation they focused on the R-wave amplitude in that of Lead III and aVF)

ECG of torso was taken first then limbs were taken second.

Results:

• R-wave was significantly different depending on placement (p<0.001)

• Limb lead placement specifically impacts the R-wave

Conclusion: clinicians must be careful - placement can affect accuracy

BMI & Blood Pressure / HR Presentation

Purpose: investigate the correlation between increasing BMI, BP and HR in male college students

Results:

• BMI & HR → strong positive correlation (r = 0.72)

• BMI & MAP → strong positive correlation (r = 0.72)

• BMI & SBP → weak/no correlation (r = 0.23)

Conclusion: BMI affects cardiovascular stress, but its NOT perfect (does not distinguish muscle vs fat)

Treadmill vs Bike (Moderate exercise) Presentation

Purpose: Compare steady-state HR during “moderate” exercise on treadmill vs bike (used 8 male students)

Results:

• No significant difference (p = 0.415)

Main Idea → Moderate effort = similar HR regardless of machine ]

Conclusion: Mode of exercise doesn’t matter such for HR at moderate intensity

Meditation (5-Min Body Scan)

Purpose: Evaluate the impact of a 5-min body scan on resting HR and BP on male and female collegiate athletes

Results:

• HR, SBP, DBP, and MAP all decreases significantly

Main Idea: Meditation lowers blood pressure and heart rate

Conclusion: Even 5 mins can reduce stress and improve cardiovascular measures

Right Arm vs Left arm Blood Pressure

Purpose: Is BP different between arms in college females students?

Results:

• Left arm slightly higher (SBP, DBP, MAP) → BUT not statistically significant

Main Idea → No meaningful difference between arms

Conclusion: Either arm is generally fine for BP measurement (preferability thing)

Frequency of Cardiorespiratory exercise

• greater than or equal to 5 days a week of moderate

• greater than or equal to 3 days a week of vigorous

Intensity of Cardiorespiratory exercise

• Moderate → 40 - 59% HR reserve

• Vigorous → 60 - 89% HR reserve

Type of Cardiorespiratory exercise

• Continuous & Rhythmic

• Dynamic large muscle group activities

Volume of cardiorespiratory exercise

• 150 minutes a week of moderate

• 75 minutes a week of vigorous

Pattern of cardiorespiratory exercise

• One continuous session is recommended or multiple sessions of greater than or equal to 10 minutes

Progression of cardiorespiratory exercise

A gradual progression of exercise volume by increasing duration, frequency, or intensity until desired goal is attained

Intensity of muscular resistance exercise

• 60 - 70% of 1 RM for fitness (8-12 reps)

• greater than or equal to 80% of 1 RM for strength (from 3-8~10 reps)

• less than 50% of 1 RM for endurance (15-25+ reps)

Volume of muscular resistance exercise

• 8-12 reps to improve strength

• 15-20 reps to improve muscular endurance

2-4 sets is recommended for most adults to improve

Pattern of Muscular resistance exercise

Rest intervals of 1.5 to 3 minutes between sets

• A recovery period of greater than or equal to 48 hours between sessions for any single muscle group

Frequency of stretching for flexibility

greater than or equal to 2-3 days a week is effective

Intensity of stretching for flexibility

Stretch to the point of tightness or slight discomfort

Time of stretching for flexibility

Hold a static stretch for 10 to 30 sec per stretch is recommended

Volume of stretching for flexibility

• 2-4 repetitions for each stretch is recommended

• 60 seconds of total stretching time for each flexibility exercise is a reasonable target

Progression for stretching for flexibility

Methods are not known.

Frequency of neuromuscular exercise

2-3 days a week is recommended

Time of neuromuscular exercise

greater than 20-30 minutes a day may be needed

Volume, Pattern, and Progression of neuromuscular exercise

All methods are currently unknown

What does FITT-VP stand for?

Frequency - how often

Intensity - how hard

Time - how long

Type - mode of activity

Volume - amount of training

Progression - The advancement and increasing stimulus of the program over time

The warm up…

Is a transitional phase that allows body to adjust to upcoming exercise

Should include light-to moderate intensity

• about 5-15 mins

The cool-down…

Extremely helpful to allow body to return to near-resting levels

Should include low -to moderate intensity & flexibility exercises (Ex. static stretching)

• about 5-8 mins

Sex differences in exercise prescription

Main difference → body size due to hormones between genders

Males tend to have higher relative & maximum VO2 max

General considerations for exercise prescription

• Cardiorespiratory (aerobic) fitness

• muscular strength & endurance

• flexibility

• body composition

• neuromotor fitness

RPE & METs percentage of moderate exercise

RPE → 12-13%

METs → 3-6%

HR max and VO2 max percentage of moderate exercise

HR max → 65-75%

VO2 max → 45-65%

HR reserve & VO2 reserve percentage of moderate exercise

Both are 40-60%

RPE & Mets percentage of Vigorous exercise

RPE → 14-17%

METs → 6-8.7%

HR reserve & VO2 reserve percentage of Vigorous exercise

HRR → 60-90%

VO2R → 60-90%

HR max & VO2 max percentage of vigorous exercise

HR max → 75-95%

VO2 max → 65-90%

Does older adults require medical clearance?

Older adults DO NOT require an exercise test prior to initiating a moderate intensity Physical activity program

Indicators of ability to engage in PA than ‘chronological age’?

Health and functional status are better indicators

Effects of aging on selected physiologic & health related variables?

HR rest, BP (rest and exercise), & Residual volume → increase

HR max, CO max, VO2 max, and vital capacity → decrease

VO2 est. Leg Ergometry

3.5 + 3.5 + [(1.8 x WR)/wt]

VO2 est. Treadmill Walking

3.5 + (0.1 x S) + (1.8 x S x G)

VO2 est. Treadmill Running

3.5 + (0.2 x S) + (0.9 x S x G)

To find METs from VO2 est.?

divide by 3.5

How to convert WR from kgm/min to watts

divide by 6.12

How to find WR (Kgm/min)

Resistance x Cadence x 6