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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
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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)

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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.

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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.

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5
Q

What are the current PA guidelines (65+)?

A

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

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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

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7
Q

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

A

better for experienced indiviuals

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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

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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.

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10
Q

what is associated with higher sedentary time?

A

higher mortality rates

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11
Q

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

A

30-40mins per day of MVPA

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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

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13
Q

Why would 240-300 mins of MVPA be beneficial?

A

good for more advanced athletes and increased focus on performance goals

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14
Q

What is the measurement for moderate PA?

A

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

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15
Q

What are benefits of moderate PA?

A

better for CVD health

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16
Q

What is the measurement for vigorous PA?

A

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

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17
Q

What are benefits of vigorous PA?

A

quicker adaptations for performance

experience/ motivation plays role

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18
Q

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

A

brisk walking, short sentences are possible.

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19
Q

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

A

jogging, 1-2 words can be said.

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20
Q

What is the RPE for moderate activity?

A

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

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21
Q

What is the RPE for vigorous intensity?

A

14-16 or 6-8

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22
Q

What are the different ways to measure aerobic intensity?

A

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

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23
Q

What is % of VO2 reserve?

A

the difference between resting VO2 and max VO2

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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
Q

What is the fox equation for predicting HR max?

A

= 220-age(years)

26
Q

What is the tanaka equation?

A

= 208-(0.7xage) women/men

= 207- (0.7xage) OA.

27
Q

How do you figure out the target HR?

A

% intensity x HR max

28
Q

What is the moderate intensity target HR?

A

55-70 % of HR max

29
Q

What is the formula for finding % of Heart rate reserve (HRR)?

A

[%intensity x (HRmax-HRrest)] + HRrest

30
Q

what would an example of the talk test for moderate intensity be?

A

short sentences while brisk walking

31
Q

What would the talk test be for for vigorous intensity exercise?

A

1-2 words while jogging.

32
Q

When thinking about frequency how often should a novice starting with light activity exercise?

A

5+ days a week.

33
Q

How frequently should a novice starting a moderate intensity program workout?

A

3-5 days a week

34
Q

How frequently should an intermediate client workout for aerobic programming?

A

~5 days a week

35
Q

What is an ideal frequency for a regular exerciser who wants to maintain aerobic fitness?

A

1/3 less than usual while maintaining intensity.

36
Q

What are considerations for choosing mode of activity?

A

little effect on aerobic fitness as long as frequency, intensity and duration are similar

preference/ interests
fitness levels, skills/background in particular activities.

37
Q

what %HRmax of walking helps develop and sustain physical fitness? What does it improve?

A

> 70%

expends energy to help with weight control, enhances skeletal muscle activity, and weight bearing increases BMD.

38
Q

Avg cadence of steps for moderate intensity?

A

> 100 steps/min = ~3 METs

39
Q

What is the baseline steps for adults in a day?

A

6000-7000 with 30+ minutes of mod PA

total ~9000-11000 steps/day

40
Q

What is the cadence of vigorous intensity?

A

> 130 steps/min = ~6Mets

41
Q

What would be appropriate for minimally skilled or deconditioned clients?

A

low-to moderate-intensity; continuous aerobic exercise.

ex. walking, leisurely cycling, aqua-aerobics.

42
Q

What would be appropriate for minimal skill, average level or aerobic fitness clientele?

A

moderate-to-vigorous intensity; continuous aerobic exercise.

ex. jogging, running, rowing, spinning, stepping.

43
Q

What would be appropriate for clientele with acquired skills and average level of fitness?

A

modest-to-vigorous; require a level of skill to achieve constant level of intensity.
ex. cross-country skiing, swimming, skating.

44
Q

What is appropriate for clientele with acquired skills and above average fitness levels?

A

recreational sports require modest fitness levels and skills to handle the vigorous and variable nature of the workload.
ex. hockey, soccer, racquet sports

45
Q

What is concurrent training?

A

training both aerobic and RT but can cause interference due to chronic or acute issues

46
Q

What is acute interference?

A

residual fatigue from endurance bout; leads to compromised quality and volume

47
Q

What is chronic interference?

A

adaptations are disturbed by endurance bout; caused by high metabolic stress.

48
Q

How can you prevent concurrent training?

A

minimized with HIIT training, allow for 6-24hr rest between training sessions, training order considerations.

49
Q

What should you consider when creating an aerobic exercise program?

A

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
Q

What training principles does specificity address?

A

energy systems, duration, the type of activity/sport.

51
Q

What does the overload principle address?

A

Continuously challenging the system.

52
Q

What does the individuality principle address?

A

That training and recovery are different for each person.

53
Q

Consider rest and recovery? How/When?

A

Depends on nature of session

54
Q

What should you consider in the first stage of an exercise program? (initial conditioning stage)

A 
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
Q

What occurs during the second stage of an exercise program?(improvement stage)

A

performance approach may start here:

~4-8 months, 40-85% HRR, 5+ days/week, 20 continuous minutes of MVPA.

56
Q

What occurs in the 3rd stage of an exercise program? (maintenance stage)

A

lifestyle/performance approach:
long term
decrease volume

57
Q

When would you choose cycling as a mode of aerobic activity?

A

When there are vision or balance issues, injuries, personal preference.

58
Q

Which has higher RPE cycling or running?

A

RPE is higher for cycling because of localized muscle fatigue

RPE lower due to overall higher impact.

KIN 241: Exercise Prescription (9 decks)

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