5 - General Exercise Prescription (Aerobic)

ex. phys exam 2

_____ is a set of attributes that people have or develop that relate to the ability to perform physical activity

physical fitness

______ is any form of repetitive muscular activity that involves large muscle groups and increases energy expenditure significantly from rest

physical activity

_______ is planned, structured, and repetitive bodily movement done with a goal of improving/maintaining physical fitness

exercise

what is dose for aerobic activity

frequency x intensity x time

what is dose for strength

intensity x repetitions x sets

(T/F) the maximal effect in a dose-response exercise curve plateaus with increasing dose

T

3 steps to exercise prescription process:

step 1: assessment
step 2: interpretation
step 3: prescription

general structure of an exercise prescription

warm-up then conditioning/training then cool-down

adaptation is when a specific physiological capacity is taxed by a training stimulus within a certain ____ and on ____ _____, it usually _____.

range, regular basis, expands

when is training most effective?

when exercises are similar to activity

specificity stimulates…

Specific Adaptation to Imposed Demands (SAID)

to achieve adaptation, an organ system must work _____ training threshold

above

what is overreaching?

a brief period of excessive overload that may overtax the body. does not result in decreases in performance but may increase it

what is overtraining?

overload excessive relative to amount of time allotted for recovery, chronic overtaxing of physiologic systems. results in a decrease in performance

(T/F) overtraining is anabolic

F, it is catabolic

overtraining treatment includes:

reducing training intensity for several days
rest completely for several days/weeks if symptoms do not improve
prevent overtraining by alternating easy, moderate, and hard training
proper nutrition and recovery
seek counseling

majority of training injuries are a result of ______.

overtraining

where do most training injuries occur?

knee

what is the 10% rule?

to prevent injuries, increase intensity by increments of 10%

as capacity of body expands, initial activities may be (above/below) threshold

below

what is a main purpose of retesting?

progress stimulus to maintain overload

with training, VO2max increases by ___% in sedentary, ___% in active, and ___% in trained.

50, 20, 5

what is the FITT principle?

F: frequency
I: intensity
T: time
T: type

what are the extensions to the FITT principle?

V: volume
P: progression (usually in intensity, duration, or frequency)

what are ACSM recommendations?

F: >3 days/week
I: moderate to vigorous intensity exercise
T: if moderate, >150 min/week, if vigorous, >75 min/week
T: aerobic exercise performed in continuous or intermittent manner that involves major muscle groups

biggest reduction in health risk is…

sedentary —> any activity

(T/F) Even less frequent activity can bring benefits as long as they meet recommended min/week.

T

how to prescribe intensity?

HR based methods (HRmax, HRR)

VO2/MET based methods (%VO2max/VO2reserve, MET tables)

subjective measures (talk test, RPE)

target HR equation?

Target HR = HRmax x %intensity

limitations of target heart rate based methods to determine intensity

does not account for resting HR or differing fitness levels b/w individuals

can lead to different relative intensities

does not readily match VO2 reserve

HRR (Karvonen equation)

Target HR = [%intensity * (HRmax - HRrest)] + HRrest

limitations of target VO2 based methods to determine intensity

does not translate into %HRR/%HRmax

does not provide equivalent relative intensities for individuals with different fitness levels

Target VO2 equation

Target VO2 = [%intensity * (VO2max - VO2rest)] + VO2rest

when to use subjective methods to obtain intensity?

when HR is difficult to obtain or HR response is altered

Talk Test

establishes moderate intensity

works at level that causes increased breathing but still allows comfortable speaking

indicates intensity is below ventilatory threshold

what is the OMNI scale

it is a pictorial representation of exertion and validated by both adults and children

very light % VO2max and RPE

<37, <9

light %VO2max and RPE

37-45, 9-11

moderate %VO2max and RPE

46-63, 12-13

vigorous %VO2max and RPE

64-90, 14-17

near max to max %VO2max and RPE

≥91, ≥18

what is the preferred method to assess intensity?

%HRR and %VO2R

(%HRR = %VO2R but %HRmax ≠ %VO2max)

intensity recommendations for most healthy individuals

moderate intensity at minimum (45% of HRR)

intensity recommendations for deconditioned

light to moderate intensity (30% HRR)

intensity recommendations for most individuals

a combination of moderate/vigorous activity

what are the METs, RPE, and talk test for moderate intensity exercise?

METs: 3-6

RPE: 12-13

TT: able to talk

what are the METs, RPE, and talk test for vigorous intensity exercise?

METs: >6

RPE: >14

TT: fail talk test

what are the METs, RPE, and talk test for low intensity exercise?

METs: 1.6-2.9

RPE: 9-11

TT: can talk

intensity >___%VO2R/HRR can increase VO2max, aerobic, and anaerobic performance

85

Is interval training safe for BOTH healthy and clinical populations?

yes

what is interval training?

alternating bouts of intense exercise separated by periods of recovery

for weight loss, one should do ___ min of moderate exercise/week or ___ min of vigorous exercise/week

300, 150

how long should a typical exercise duration be?

20-60 min, less for deconditioned individuals, more than 20 to achieve improvement in CV fitness

volume of exercise (frequency * intensity * duration) should equate to _____ kcal/week

1000

how should one progress in an exercise plan?

any component of FITT can be increased.

initiation stage (4-6 weeks) - gradual increase in duration 5-10 min every 1-2 weeks. “low and slow” for deconditioned

improvement stage (>1 month) - progressive overload can occur every week, volume should increase at most 10%/week. adjust as necessary

how often should retesting occur?

4-8 weeks minimum

what % of improvement should be expected over the course of a program?

10-30% improvement in aerobic capacity

when is the maintenance phase?

>6 months

for maintenance, _____ is key; for adaptation _____ is key.

intensity, volume

detraining is built on the concept of _______.

reversibility

once training is discontinued, gains regress by ___% within ____ weeks. Near complete loss of adaptations occurs from ___ to ____.

50, 4-12, 10 weeks, 8 months

1 MET =

3.5 mL O2/kg/min

1 LO2 = ? cals

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