421 Final: CR Ex Rx Flashcards
0
Q
Cool-Down
A
- prevent blood pooling
- lactic acid/catecholamine removal
- reduces risk of CV complications
- heat dissipation
- HR and BP recovery
1
Q
Warm-Up
A
- inc temp and elasticity of mm. (dec injury)
- improved metabolic efficieny
- inc breathing rate, HR, and blood flow preparing body for more vig exercise
2
Q
Warm-Up and Cool-Down Guidelines
A
5-10 minutes
Emphasize low to mod intensity exercise of same mm.
3
Q
Frequency
A
- De-conditioned may inc. CR by exercising 2d/wk
- ACSM recommends: 3-5d/wk. MOD: >5d/week, VIG: >3d/wk
- Risk of injury inc with inc freq.
- # /wk depends on caloric goal, client preference, and lifestyle limitations
- training response plateaus around 5 days
4
Q
Intensity
A
- prescribed using HR, VO2/METs, and RPE
- consider: 1. Individual fitness level- sedentary: benefit from low int and hig fit need high int to maintain
2. Medications- affect HR (blunt or inc), change relative to testing and THR
3. Risk of CV/ortho injuries inc and adherence lowers with high int
4. Individual preferences and goal
5
Q
Ex Int in METs: Limitations
A
- caloric cost of some activities are variable
- int selected May need adjusting due to physiological responses perceived exertion
- caloric cost does not take into account environment (heat, humidity, wind, etc)
- requires VO2max
6
Q
Ex Int in HR Methods: what are they?
A
%HRmax
%HRR vs. %VO2max
THR: Direct Method
7
Q
Ex Int HR Method: %HRmax
A
- APMHR
- set THR as a straight % of HRmax
- less accurate for low int target zones
- don’t truly know HRmax: estimated = monitor person to see if working harder or easier and adjust
- resting HR = large % of HRmax - may be cause of inaccurate estimation
8
Q
Ex Int HR Method: HRR
A
- found same way as VO2R
- not the same as %HRmax
- used to find THR– [(__________) x ex int] + HRrest
9
Q
Ex Rx Int HR Method: %HRR vs. %VO2max
A
- related in FIT individuals
- large discrepancy at lower levels of fitness
- %HRR provides ex intensities equivalent to %VO2R across ALL fitness levels
10
Q
Ex Rx HR Method: THR- Direct Method
A
- plotting HR vs. VO2 data from test
- THR found by taking desired int (%VO2R or %VO2max) and finding corresponding HR
- appropriate for: 1. Low fit people 2. People with CV/pulmonary disease 3. People in medications that insect HR response
11
Q
Ex Rx Int: RPE
A
- SUBJ: 5-10% underestimate perceived exertion
- focus on total body exertion/feeling
- used for people that have difficulty with HR palpating and HR altering meds
- May not be consistent across different modes
- Borgs 6-20
12
Q
Time
A
ACSM Recommends: MOD 30-60 min/wk VIG 20-60 min/wk Combo Continuous or intermittent - not including warm-up or cool-down - promote or maintain wt loss= 50-60 min/day to total 300 min/wk MOD or 150 min/wk VIG
13
Q
Volume
A
- Freq, int, and time all taken into account
- quantified by kcals and MET-minutes
- MET-minute = MET x duration x freq
- 500-1000 MET-min/wk ~ 1000 kcals/wk or greater
14
Q
Progression
A
- 3 stages: initial, improvement, maintenance
- rate depends on functional capacity, age, health and medical status, individual goals, and tolerance of current program
