Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

KIN 241: Exercise Prescription > Aerobic Prescription for Health > Flashcards

Aerobic Prescription for Health Flashcards

1
Q

What should you consider when designing an aerobic prescription?

A 
hx: if they have injuries; frequency, intensity, duration/distance
CV/pulmonary health: CVD risk factors
Resting HR
personal preferences
sprints vs long distance
availability for sessions
goals- peformance/event/timeline
other training types
social support/hobbies
motivation levels
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What does the FITT principle consist of for aerobic prescription?

A

Frequency- how often (days/weeks)
Intensity- how hard ( HRR, %HR, RPE, speed, pace, time)
Time- How long? (duraction, reps/sets, work:rest ratio)
Type- which activity? (continuous, interval, circuit)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is the optimal dose of PA to reduce risk of chronic disease?

A

green rectangle guidelines- nothing to something even if not meeting guidelines provides major change.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the current PA guidelines(18-64 years)?

A

should accumulate at least 150 mins of mod-vig intensity aerobic PA per week in bouts of 10 mins or more.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the current PA guidelines (65+)?

A

accumulate 150 mod-vig intensity PA in bouts of 10 mins or more.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are benefits of accumulating moderate to vigorous intensity in 10 minute bouts?

A

better for sedentary individuals (low level fitness)
better sense of achievement
good for busy lifestyles
breaks up sedentary time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are benefits of accumulating moderate to vigorous activity in 30 min bouts?

A

better for experienced indiviuals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are cons of accumulating 150mins of mod-vigorous activity over weekend?

A

something comes up leads to missed workouts
harder to keep CV adaptations
higher injury rate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What are pros and cons of performing 150 mins of near daily PA of 30/day 5days/week?

A

less shock on body, decreases sedentary time, creates good habits.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

what is associated with higher sedentary time?

A

higher mortality rates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

How much activity reduces the association of between sedentary time and risk of death?

A

30-40mins per day of MVPA

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Why would doing only 150 mins of MVPA be optimal for health?

A

increases optimal health benefits and is better for beginner health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Why would 240-300 mins of MVPA be beneficial?

A

good for more advanced athletes and increased focus on performance goals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the measurement for moderate PA?

A

3-6 METS
40-60% HRR
12-13RPE

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are benefits of moderate PA?

A

better for CVD health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is the measurement for vigorous PA?

A

> 6 METS
60-85% HRR
14-16(6-8) RPE

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are benefits of vigorous PA?

A

quicker adaptations for performance

experience/ motivation plays role

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is an example of moderate PA and what is the talk test for it?

A

brisk walking, short sentences are possible.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What is an example of vigorous activity and what is the talk test?

A

jogging, 1-2 words can be said.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is the RPE for moderate activity?

A

12-13 or 4-5, light would be considered 11 or 3.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What is the RPE for vigorous intensity?

A

14-16 or 6-8

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What are the different ways to measure aerobic intensity?

A

RPE, % of HR reserve, % VO2 reserve, % HRmax, METs, kcals.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is % of VO2 reserve?

A

the difference between resting VO2 and max VO2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

When considering HR based intensity zones what should be considered?

A

prescribing a zone: HR can vary due to age/caffeine/time of day/ training status.
HR has a self correcting variable where progressive overload leads to working harder to get into the zone. submax HR decreases with improved fitness.

25
What is the fox equation for predicting HR max?
= 220-age(years)
26
What is the tanaka equation?
= 208-(0.7xage) women/men | = 207- (0.7xage) OA.
27
How do you figure out the target HR?
% intensity x HR max
28
What is the moderate intensity target HR?
55-70 % of HR max
29
What is the formula for finding % of Heart rate reserve (HRR)?
[%intensity x (HRmax-HRrest)] + HRrest
30
what would an example of the talk test for moderate intensity be?
short sentences while brisk walking
31
What would the talk test be for for vigorous intensity exercise?
1-2 words while jogging.
32
When thinking about frequency how often should a novice starting with light activity exercise?
5+ days a week.
33
How frequently should a novice starting a moderate intensity program workout?
3-5 days a week
34
How frequently should an intermediate client workout for aerobic programming?
~5 days a week
35
What is an ideal frequency for a regular exerciser who wants to maintain aerobic fitness?
1/3 less than usual while maintaining intensity.
36
What are considerations for choosing mode of activity?
little effect on aerobic fitness as long as frequency, intensity and duration are similar preference/ interests fitness levels, skills/background in particular activities.
37
what %HRmax of walking helps develop and sustain physical fitness? What does it improve?
>70% | expends energy to help with weight control, enhances skeletal muscle activity, and weight bearing increases BMD.
38
Avg cadence of steps for moderate intensity?
>100 steps/min = ~3 METs
39
What is the baseline steps for adults in a day?
6000-7000 with 30+ minutes of mod PA total ~9000-11000 steps/day
40
What is the cadence of vigorous intensity?
>130 steps/min = ~6Mets
41
What would be appropriate for minimally skilled or deconditioned clients?
low-to moderate-intensity; continuous aerobic exercise. | ex. walking, leisurely cycling, aqua-aerobics.
42
What would be appropriate for minimal skill, average level or aerobic fitness clientele?
moderate-to-vigorous intensity; continuous aerobic exercise. | ex. jogging, running, rowing, spinning, stepping.
43
What would be appropriate for clientele with acquired skills and average level of fitness?
modest-to-vigorous; require a level of skill to achieve constant level of intensity. ex. cross-country skiing, swimming, skating.
44
What is appropriate for clientele with acquired skills and above average fitness levels?
recreational sports require modest fitness levels and skills to handle the vigorous and variable nature of the workload. ex. hockey, soccer, racquet sports
45
What is concurrent training?
training both aerobic and RT but can cause interference due to chronic or acute issues
46
What is acute interference?
residual fatigue from endurance bout; leads to compromised quality and volume
47
What is chronic interference?
adaptations are disturbed by endurance bout; caused by high metabolic stress.
48
How can you prevent concurrent training?
minimized with HIIT training, allow for 6-24hr rest between training sessions, training order considerations.
49
What should you consider when creating an aerobic exercise program?
FITT principles! Include warm up/ cool down instructions. Increase one FIT variable per week by 5-10%. improve capacity/endurance first and then increase intensity. include assessment/re assessment timeframe.
50
What training principles does specificity address?
energy systems, duration, the type of activity/sport.
51
What does the overload principle address?
Continuously challenging the system.
52
What does the individuality principle address?
That training and recovery are different for each person.
53
Consider rest and recovery? How/When?
Depends on nature of session
54
What should you consider in the first stage of an exercise program? (initial conditioning stage)
``` this is the initial stage: ~1-6 weeks, 3-5days/wk @ 20-30 mins. low intensity (20-40% HRR) focus on PA becoming a habit, focus on good technique/safety. Considered the lifestyle approach ```
55
What occurs during the second stage of an exercise program?(improvement stage)
performance approach may start here: | ~4-8 months, 40-85% HRR, 5+ days/week, 20 continuous minutes of MVPA.
56
What occurs in the 3rd stage of an exercise program? (maintenance stage)
lifestyle/performance approach: long term decrease volume
57
When would you choose cycling as a mode of aerobic activity?
When there are vision or balance issues, injuries, personal preference.
58
Which has higher RPE cycling or running?
RPE is higher for cycling because of localized muscle fatigue RPE lower due to overall higher impact.

KIN 241: Exercise Prescription (9 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions