6. Physical activity Flashcards
FITT
Frequency
Intensity
Time (duration)
Type
5As
Assess Advice Agree Assist Arrange
Flexibility guidelines
Adults
-10 min
- 2-3days/week, best if daily
-all major muscle groups, 10-30s each
-2-4 reps per muscle group, accumulating 60s per stretch
— older adults: hold stretch 30-60s until accumulating 60s per stretch
- discomfort but not pain
- most effective when warm
- avoid bouncing
Balance guidelines
- motor skill (balance, gait, agility) and propioceptive skill (tai chi, yoga)
- 20-30 min/day
- Over65: 3 or more days a week (reduce falls)
Strength training
- 2-3/week, non consecutive days
- or daily but different muscle groups
- major muscle groups: chest, back, shoulders, biceps, triceps, abdomen, quads, hamstrings
Adults
- one set 8-12 reps each major muscle group
- 6/10 intensity
Older/frail
- one set 10-15 reps
- 2-3 days/week
- start with very/light intensity, weights used should be light enough to complete a set of 10-15 reps
Children
- muscle & bone strengthening
- at least one hour
- at least 3 days a week
Major muscle groups for resistance training
chest, back, shoulders, biceps, triceps, abdomen, quads, hamstrings
Strength training in children
- muscle & bone strengthening
- at least 1 hour
- at least 3 days a week
Aerobic exercise - adults
- 150 min moderate intensity per week or 75 min vigorous intensity or combo
- additional health benefits with 300min (5h) moderate intensity or 150 min (2.5h) vigorous intensity
- one continuous session or multiple smaller sessions of at least 10 minutes
Older (>=65)
- adult guidelines Or as much as able
Women pregnant or post partum
- 150min mid intensity
- vigorous activity ok if done regularly before pregnancy
Adults with chronic conditions
- same, or as much as possible
Aerobic exercise - children
3-5YO
- physically active through day for growth & development
- assist by encouraging variety of “active play” activities
6-17yo
- 60min or more per day of moderate to vigorous intensity activity
- vigorous intensity activity at least 3 days a week
Exercise vs medications
Exercise better than medications in post stroke treatment
Exercise equivalent to medications in secondary prevention of coronary artery disease and pre-diabetes
Medications superior to exercise in HF treatment
- exercise has improved side effects profile vs medications
- exercise probably best in combination with medications
Physical activity vital sign
Days/week x Minutes/day
On average, how many days a week do you perform physical activity where your heart is beating faster and your breathing is harder?
(Moderate to vigorous activity eg brisk walk)
On average, how many total minutes of physical activity or exercise do you perform on those days?
+optional: (from exercise is medicine.org)
How many days a week do you perform muscle strengthening exercises such as a body weight exercise or resistance training? ___ days
Who should receive medical clearance before initiating exercise or increasing intensity ?
2015 exercise screening guidelines Am Coll Sports Med
Group1: clinically significant disease who would benefit from medically supervised exercise programs
Group2: uncontrolled medical conditions that require treatment or control before further exercise should be initiated
Factors for screening
Is those known to modulate exercise-related CV events
- current level of physical activity
- presence of signs /symptoms or known CV, metabolic or renal disease (pulmonary disease does not require medical clearance as it does not increase risk of CV complications)
- Desiree level of physical activity
Heart rate reserve
Maximum HR - resting HR
Resting HR: HR upon wakening
Recommended exercise intensity is 40-85% of HRR
Talk test
Very light -light intensity: talk and sing, HR 63% or less of max
Moderate intensity: can talk can’t sing, HR 64-76% of max
Vigorous intensity: cannot talk, HR 77-100% max
