Aerobic and Core training

Question 1

gait speed

Answer 1

< 0.6m/s = dependent, hospitalized, household walker, danger
0.6-1.0m/s = somewhat independent, need falling assistance, warning
>1.0m/s = independent, less likely hospitalized, community ambulator

• predict morality, falls, hospitalization, ADL

Question 2

Crossing the road

Answer 2

2 lanes (8m) = 1.14 sec/m
4 lanes (16m) = 1.33m/sec

Question 3

GAIT speed predictor of:

Answer 3

Mortality
ADL/ Mobility disability
Hospitalization and institutionalization
falls
length of hospital stay

Walk speed is now being viewed as the next vital sign

Question 4

Contributors to walking speeds

Answer 4

• health status
• motor control
• MSK performance and condition
• sensory and perceptual functioning
• endurance and habitual activity level
• cognitive status
• motivational and mental health
• environment characteristics

Question 5

Measuring walk speed

Answer 5

4 meter walk test
6 meter path only 4 is timed
recommended as most feasible

Question 6

principles for aerobic training in OA

Answer 6

specificity
overload
functional relevance
challenge
accommodation
inter-individuality variability
rest and recovery

Question 7

Specificity

Answer 7

The energy system intended to work and functional tasks to target

Question 8

Overload

Answer 8

Progressive overload (FITT)
- manipulate intensity (speed, load) is more stressful for OA than volumes (reps, sets, frequency)
- increase one variable at a time
- increase duration before intensity (1 min increments)
- add weight or arms above waist level before incr. speed
- allow 2 weeks before adaptation

Question 9

Functional relevance

Answer 9

to still e specific best to select activities that are functional = incr. performance of ADLs and decr. risk of fall

Question 10

Accommodation

Answer 10

client may feel fine one day but arthritis flares up the next day; adapt program

Question 11

Inter-individual variability

Answer 11

Some clients progress slower than others
incr. effectiveness, individualize ex based on infor from prescreening; assessment; and behavioural goals

Question 12

Rest and recovery

Answer 12

• essential during and between training sessions
• if client sore next session - recovery = inadequate
• Benefits = prevents overuse fatigue injuries/ falls, enhances CV functioning, improves performance, promotes adherence

Question 13

Challenge

Answer 13

Focuses on increasing demands on multiple body systems rather than just manipulating FITT
- make it more complex

Question 14

PA guidelines for OA

Answer 14

150 minutes of mod-vig aerobic activity a week in 10 minute bouts or more
- 5-6/10 is moderate; 7-8/10 is vigorous

Question 15

Aerobic exercise prescription

Answer 15

• classic interval training: max/near max effort w short rest
• interval condt: higher intensity (1-6min) with longer rest (recommended for OA)
• continuous training: >6min uninterrupted at submax level

Question 16

Aerobic training precautions

Answer 16

• progress slow and cautiously
• no more than “pleasantly” tired the next day
• adequate warm up and cool down
• no abrupt turns more than 90 deg
• hydration before, during, after

Question 17

Aerobic exercise you could prescribe to OA client

Answer 17

Stationary bike - low impact + quad workout + space + safety
Chair exercises
For some hikes based on what they can do (add weight to increase intensity)

Question 18

Core exercise

Answer 18

DO: cat-cow, curl ups, side bridge, bird dog
DON’T: sit ups, leg raises, supermans

Question 19

Goals for Core exercises in OA

Answer 19

ENDURANCE is ultimate goal, not strength/hypertrophy