Untitled Flashcards Set

Exercise Prescription Unit 2

• Principles: 

  • Specificity: the body's physiological and metabolic responses and adaptations to exercise training are specific to the type of exercise and the muscle group involved. The more elite you are, the more specific you must be

  • Reversibility: when individuals discontinue their exercise programs, exercise capacity diminishes quickly. There is a profound clinical significance to detraining. Within a few months of stopping a training program, most training improvements were lost. 

  • Overload: body systems must be subject to stimuli that are greater than those to which the individual is accustomed. Exercise below a minimum intensity threshold will not challenge the body sufficiently to result in physiological changes.  

  • Law of diminishing returns: a point at which the level of benefit gained is less than the energy spent. Upon hitting this point, every additional input will give you a slower gain in output. 

  • Progression: throughout the training program, you must progressively increase a component of training to stimulate further improvement. 

  • Individual variability: individual responses to a training stimulus are variable

    • Variability in responders/nonresponders: age, health status, genetics, individual fitness level

  • Initial values: individuals with low initial physical fitness levels will shower greater relative % gains and a faster rate of improvement in response to exercise training than individuals with average or high fitness levels

• Principles of program design: 

  • Specificity

  • Initial values

  • Reversibility

  • Interindividual variability

  • Progression

  • Overload

  • Diminishing returns

• Recommended frequency: 

  • Anything works for newbies

  • Start by doing something you like

  • Prioritize consistency

  • Track progress

  • Dont overdo it

  • The best fitness habits are easily integrated into your life

  • Avoid all-or-nothing thinking

  • A little bit of exercise is enough for improvement

  • Pick something fun and repeatable

  • Resistance training (RT): 30 min 2x per week

• American college of sports medicine (ACSM): 

  • 48 hours between bouts of training of the same muscle group

  • For health: 1x per week per muscle group

  • For improvement/growth (gains) 2-4x per week depending on goals and training age

  • Gains occur in the recovery phase

  • Recover as seriously as you train

  • Timing is huge; recovery is bigger: 

    • Ways to sabotage recovery window: poor sleep, poor nutrition, high stress, programming failure

  • A training frequency of 2-3x per week produces greater strength and muscle hypertrophy adaptations

  • Lifting for gains: >1 x per week, recovery, tracking x progression

• Study on sleep and fat loss: sleeping 5 hours instead of 7.5 reduces fat loss and increases muscle mass loss by over 50%. 

  • 2 groups: 1 full sleep ability, 2 5.5 hrs allowed in bed. 

  • Both had 90% BMR caloric intakes with the same macros

  • Both lost similar weight, however: 

    • 5.5 hrs (1) lost 2.4kg fat-free mass and .6kg fat mass

    • 7 hrs lost 1.5kg fat-free mass and 1.4kg fat mass

• Law of diminishing returns: how many steps per day? 

  • In older women, 4500 steps per day reduces mortality

  • Association of step volume with all-cause mortality in older women: 4500 = significantly lower mortality, 7500= plateau

• Recovery affects the zones

• Goal setting positively affects total output. Consistency is key!

• Progression: 

  • Harm reduction: the body respond better to novel stimuli with an adaptation phase

  • Physio adaptive: we need to increase the load to increase the neuromuscular demand to facilitate further adaptations

• Intersection of overload and progression: 

• Easy does it: 

  • Especially for beginners or in a new type of activity. 

  • Building slowly reduces injury risk

  • It takes time for the body to adapt (recover)

• Physical activity should be: 

  • Gradual

  • Reasonable

  • Intentional

  • Iterative

• Physical activity should be thought of as a lifetime behavior

• The golden rule for progression: 

  • F-D-I (frequency, duration, intensity)

  • This is the recommended order for progression

  • Avoid increasing intensity and volume at the same time (risk of injury and burnout)

• Volume: 

  • Training volume equals a total calculation of work performed over a specific period of time. 

• Aerobic volume variables: 

  • Distance

  • Duration

  • Speed

  • Number of sessions

  • Velocity

  • Intensity

• Resistance volume variables: 

  • Sets

  • Resistance

  • Rest time

  • Contraction type

  • Reps

  • Velocity

  • intensity

• Metabolic intensity: METs

  • 1 met = 3.5 ml o^2 x per Kg weight x per minute

  • Oxygen consumption

  • Sedentary behavior is approx. 1 met

  • Light: 1.6-2.9 Mets

    • Walking slowly around school, home, office

  • Moderate: 3.0-5.9 Mets

    • Walking at 3 mph

  • Vigorous: >6 Mets

    • Walking (fast!!!), jogging, running. 

• Recommended METs from ACSM

  • All healthy adults aged 18-65 years should do moderate-intensity aerobic physical activity for a minimum of 30 minutes 5x per week. 

  • Or: vigorous-intensity aerobic activity for 20 minutes 3x per week. 

  • Moderate-intensity activity can be accumulated in 10-minute bouts

  • Moderate to vigorous: >110 bpm is ideal

• Downsides to Mets: 

  • Obscure

  • Not very pragmatic in applied settings

  • User-friendly alternatives: Heart rate

• RPE: rate of perceived exertion

  • The conscious sensation of how hard, heavy, and strenuous a physical task is. 

  • 7-20 scale, very subjective

  • Close to heart rate minus zero: (HR 120 = 12 RPE)

  • Uses exertion to consider doing exercise

  • Rating of whole body physical strain

  • Indicator for monitoring individuals exercise tolerance

  • 15-20 = anaerobic zone

  • 11-12 = moderate intensity exercise

• Using heart rate for prescription: 

  • Resting heart rate: parasympathetic and sympathetic nervous system

  • The balance between the 2 is resting heart rate (RHR)

  • To find a resting heart rate, measure 10 minutes after waking up and sitting quietly, dim lights, no noise, no food/caffeine

  • Parasympathetic:

    •  Lowers heart rate

    • Resting + digestion

    • Relaxes vasculature

    • Decreased respiration and HR, increased digestion

  • Sympathetic 

    • raises heart rate

    • Fight or flight

    • The body's response to dangerous/ stressful situations

    • Elevated HR, pupils dilate

• Cranial nerves: 

  • Innervation + hormone control

  • Epinephrine + norepinephrine affect HR

• HR prescription doctrine: 

  • HR increases in a positive linear fashion to increases in the intensity of exercise

• Max heart rate: 2 options

  • Method 1 Measure it at max 

  • Method 2 uses estimation equations/sub-max testing

• Fox equation: max HR = 220-age

• Heart rate zones: how to find 

  • 1: straight percentage of max (% Max) 

    • Easy, quick, understandable

    • Can be highly variable

    • Not super accurate (ie. 20% is less than resting heart rate)

  • 2: Heart rate reserve 

• Heart rate reserve (HRR) Karvonen Method

  •  5 steps to find: 

    • Find resting heart rate

    • Find max heart rate (Fox equation)

    • Subtract resting from the max

    • Multiple by target intensity: (.5 = 50%)

    • Add resting HR

  • (max - resting) x (intensity) + resting

• Training zones: 

  • Z5 = > 90%

  • Z4 = 90-80%

  • Z3 = 80-70%

  • Z2 = 70-60%

  • Z1 = 60-50%

• TID = Training intensity distribution, zone distribution

• Individuality and recommendations: half art, half science

  • Research, lab science, theory, goals

  • Coaches, applied, risk-benefit, goals

  • Beware of cookie-cutter and one-size-fits-all programs

  • Comparison is the thief of joy: Theodore Roosevelt

• Initial values: 

  • First 4-8 weeks of an initial training program, most gains are nervous systems induced, not muscle growth. 

  • During the first month of an aerobic exercise program, the vo2 max of a client with poor cardiorespiratory endurance may improve by 12%. 

• Cardiorespiratory recommendations review: 

  • Moderate to vigorous >110 bpm / 11-14 RPE, 10-minute bouts

  • 150 minutes of moderate per week (1.5% of total week)

  • Exercise 30 mins on most days

  • Vigorous exercise 20 mins > 3x per week, >60 mins per week.

• Adherence to a program is critical for long-term health

  • Goal: sustainable long-term adherence to an activity. Pick one you like. 

• Intensity for resistance activity: 

  • Three methods: RPE, % Max, RIR (repetitions in reserve)

  • Repetitions in reserve: 

    • Scale from 0 - infinity

    • 0 = all out. Failure. Couldn't do more

    • 1 = extremely difficult, could have done 1 more

    • 2 = challenging, could have done 2 more

    • 3 = moderate, could have done 3 more

    • 4 = not challenging, often warm-up range. 

  • Warm-up sets: 

    • 4+ RIR

    • Increase blood flow to muscle

    • Practice motion

    • Mentally prepare

  • Working set: 

    • 0=3 RIR

    • Hopes to illicit a training stimulus. 

• Is training to failure and beyond safe? 

  • Training to technical failure: the set is complete when another rep cannot be completed without breaking the desired form

  • Stimulus to fatigue ratio: stimulus/fatigue

• Study on training to failure: 

  • 12 well-trained males

  • 80% of 1 rep max

  • 4 sets to failure

  • Note: strength trained lifters take more than 3 days to recover from a back squat workout

• Upper range for sets: study

  • 31 males, age 24.4 (+/- 2.9), RT experience 5.1 yrs (+/- 2.2)

  • 3 different training volumes: 22 sets, 42 sets, 52 sets

  • 12-week study, controlled macros

  • Interset rest period >2 min

  • 3 leg workouts: barbell back squat, leg press, quadriceps extension

  • Dose-response: more sets than 22 may be beneficial

• Progressive overload study: 

  • 43 subjects, 8-week program

  • Training age >1 year

  • 4 leg exercises, calve raises, counter movement jump, leg extension, squat

  • 4 sets 2x per week

  • One group aimed to increase load and keep reps consistent

  • One group aimed to increase reps and keep load consistent

  • Rectus femoris muscle favored reps

  • Dynamic strength favored load with differences of questionable practical significance.

• Recommended reps:

  • Muscle growth compromised when reps very high(>40 per set)

  • Load needs to be adjusted to keep reps in a certain (individualized) range

  • 3 x 12

• Increasing factors: 

  • Increasing reps: increase strength, muscle size, power

  • Increasing load: increase strength, power muscle size

  • Increasing sets: 8-20 per week is standard

    • 22-52 showed positive growth and increasing muscle gains

    • Quality vs. quantity: quality important

• Rest intervals:

  • <1 minute: less time for the neuromuscular system to recover. Reduction in force production. Idea for endurance building

  • 1-2 minutes: force and time component. For power development. Emphasized movement velocity and repeated repetitions with a sports rest period

  • >3 minutes: for strength gains. The higher nerve & muscle fiber recruitment, the more rest. 

  • Long rest is better than short rest for muscle growth