Exercise Prescription Principles

These flashcards cover key principles of exercise prescription, including guidelines for exercise frequency, intensity, time, type, flexibility, and resistance training.

What is the primary goal of an optimal exercise prescription (ex rx)?

To minimize sedentary activities and increase physical activity in all individuals.

What are the key components of health-related physical fitness addressed in an exercise prescription?

Cardiorespiratory, muscular fitness, mobility/flexibility, and body composition.

What does FITT-VP stand for in exercise prescription guidelines?

Frequency, Intensity, Time, Type, and Volume.

What are some common barriers to exercise adherence?

Lack of time, motivation, fear of injury, lack of skill, resources, and social support.

What is the recommended duration for a warm-up in an exercise program?

5-15 minutes.

What is the recommended minimum frequency for cardiorespiratory training per week?

At least 3 days per week.

What intensity level is considered moderate for cardiorespiratory training?

40-59% HRR/VO2R, or RPE 12-13.

What is the positive dose response related to exercise intensity?

Higher intensity levels lead to greater health benefits.

What is the purpose of a cool-down in an exercise program?

To return the body to near resting levels after exercise.

How can interval training be beneficial for individuals of any fitness level?

By prescribing short bouts of vigorous/maximal intensity followed by lighter activity.

What should resistance training frequency be for optimal results?

2-4 days per week with 48-72 hours of recovery between sessions.

What does RIR stand for in resistance training?

Reps in reserve, estimating how many more reps could be performed before fatigue.

What is a recommended rest period between sets for strength training?

1-3 minutes, depending on the type of training.

What is the goal of prescribing flexibility exercises?

To improve range of motion (ROM) in major joints and muscle/tendon areas.

What type of stretching should not be included in a warm-up?

Static stretching.

How often should flexibility training be performed for best results?

2-3 days per week, with daily being even more beneficial.