Aerobic Prescription for Health Flashcards
what is the intention behaviour gap?
gape between what we want to do vs what we actually do
aerobic programming considerations (8)
-experience (strength & weakness)
-heart health (fam hx/med hx)
-respiratory health
-joint health (bike vs run)
-preffered activities
-injuries (high vs low impact)
aerobic FITT principles: F
frequency
-measured in days/week
aerobic FITT principles: I
intensity
-measured in HRR, %HR, RPE, speed, pace, time
aerobic FITT principles: T (time)
time
-measured in duration, reps/sets, work: rest ratio
aerobic FITT principles: T (type)
type (which activities)
- continuos, interval, circuit
2 things to consider when writing the exercise prescription
- why is the client exercising
- what are there goals
what is the dose response relationship?
-positive relationship between exercise and decrease of health risks
-starting/doing something is better than nothing
-the biggest decrease of health risk happens when you are starting
what is the optimal dose of PA to reduce risk of chronic disease?
bouts of 10min or more of mod- vig. activity
which one is better: 1. Accumulating 150 min of mod. intensity exercise in 10 min bouts
OR
2. Accumulating 150 min of mod. intensity exercise in 30 min bouts
A: It depends
1. -breaks up sedentary time
- easier to fit in
-can encorperate ADL
-maybe can only do 10 min of moderate intensity at a time and cannot do 30 min (not enough stamina)
- endurance is a factor, which can also play into ADL
-more physiological benefits
- endurance is a factor, which can also play into ADL
Which is better: 1. Being a ‘weekend’ warrior’ (150 min of mod. intensity exercise over saturday/sunday)
OR
2. Performing near daily PA (30 minutes, 5xweek)
A: performing near daily PA
1.
-increases risk of injury (joint durability/ longer workout time can increase fatigue, decrease joint integrity and increase risk of injury
- increases recovery time (cant use overload)
-increase sedentary time during the day
- -frequency is part of the FITT principles
-more health benefits (insulin sensitivity)
-habit forming
-can use overload
Sedentary time & PA (2)
-Higher sedentary time is associated with higher mortailty in less active ppl
-30-40 min/day of mod.-vig. PA backs up the association between sed. time & risk of death
Which is better (intensity is the same): 1. Doing only 150 min of mod. intensity exercise for optimal health benefits
OR
2. Doing more (240-300 min) of mod. intensity exercise?
A: Doing more (240-300)
1. -doing more is better for optimal health gains
2. -careful of overuse & strains
-more health benefits
define METs
metabolic equivalent
-amount of energy burnt at rest
-related to amount of O2 the body uses
how many METs is low, moderate & vig. intensity?
low: 1.1-3.0 METs
mod.: 3.1- 6.0 METs
Vig.: >6.1 METs
how to calculate amount of METs per week?
Hour of exercise x METs of intensity= METs/week
(ex).
150 min @ moderate intensity/week= 2.5hr @3.1-6.0 METs
2.5 x 3.1= 7.75
2.5 x 6.0= 15
7.75-15 METs per week
what is the guidelines (minimum health benefits) for METs per week vs the optimal dose of METs per week
guidelines: 7.5-15 METs
optimal dose: 22.5-40 METs
at what METs per week do we start to lose PA benefit (over training)
40- 75 METs/week
Which is better?: (same amount of time)
1. Doing mod. intensity exercise (3-6METs, 40-60% HRR, 12-13 RPE)
OR
2. Doing vigorous intensity (>6 METs, 60-80% HRR, 14-16nRPE)
A: vig. intensity creates more METs/week which is good but…
1. -11.25 METs/week= minimal amount of health benefits
-does not maximize PA benefits
-allows quicker recovery
-good for beginners
2.
-16.25 METs/week= more PA benefits
-increases recovery time
-motivation (may feel too hard)
-joint challenge
-not good for beginners
-good for ppl with diabetes
ways to measure aerobic intensity (6)
-RPE
- %HRR
-% VO2 reserve
-% HR Max
-METs
-kCal
how is heart rate a self correcting variable ?
as exercise capacity increases your resting HR decreases
what is a con to the 220-age= HR max formula? (2)
-doesnt take into account sex or exercise capacity
-only takes into account age
Tanaka HR equation pro & cons
pro
1. more accurate than 220-age
2. changes based on age
cons
1. can overestimate max HR (create exhaustion & safety)
2. can underestimate max HR (not working hard enough)
3. generic by sex
how to calculate target HR
% intensity x HR max= target HR
why use % HR to prescribe aerobic intensity & limitation
-simple calculation & understandable
- chances of overestimating are low (safe for older clients)
con
-potential underestimation
How to calculate HRR
% intensity x (HR max- RHR) + RHR
what is the reserve in heart rate reserve (HRR)
the difference between HR max & RHR
what is moderate intensity in HRR
40-60%
what is mod. intensity in target HR
55-70%
why is HRR preferred method to calculate target HR intensity based of HR? & limitations
pro:
-more accurate gage your aerobic activity
con:
-less conservative than HR max to prescribe aerobic intensity
what does it mean if the HR is high but the RPE is low?
the HR max was underestimated
why use RPE? (2)
- valid & reliable for continous aerobic exercise
- can take both RPE & HR during submaximal exercise test/sessions and use RPE to adjust intensity
Recommendations for Frequency (novice starting light, novice starting mod., intermediate to improve & regular exerciser looking to maintain) + general frequency
Novice starting a light intensity program: 5+ days
Novice starting a mod. intensity program: 3-5 days
Intermediate looking to improve: ~5 days
Regular exerciser looking to maintain: 1.3 less than usual w/ intensity maintained
General frequency should be most days of the week
High or low intensity/More or less duration: Health Approach
low intensity longer duration
High or low intensity/More or less duration: Performance Approach
high intensity & short duration
Walking vs Running: do they have the same health benefit?
No
-a 5 min run is = to 15 min walk
- 25 min run = a 105 min walk
-Intensity must be higher to get more benefits
How does mode effect frequency, intensity & duration
it has little effect on aerobic fittness of those 3.
what to consider when choosing the mode of activity (3) & what to be aware of
- preference/interest
- fitness level
- skills & background in particular activities
Be aware of how the different types of PA generate different patterns of heart rate response
-This will make some activities more or less suitable for the client
pros of walking (4)
- walking at >70% HR max can develop & sustain physical fitness
- expends energy & help control weight
- enhances skeletal muscle activity (blood glucose management)
- weight bearing can increase BMD
why 10,000 steps?
-fine perscription for all people
-nothing about 10,000 steps/day specifically but research does show increase in walking decreases all cause morbitity rate (lower CVD)
how many steps/day are health benefits seen?
9,000-11,000 steps/day
Minimal skill/deconditioned: Decsription & example
-low to mod. intensity, continuous aerobic exercise
(ex). walkin, leisure cycle, aqua aerobics
minimal skill, average aerobic: Description & example
-mod.-vig intensity, continuous aerobic
(ex) jogging, running, rowing, spinning, stepping
Acquired skill, average fitness: description & example
-Mod.-vig intensity, require skill level to achieve a constant level of intensity
(ex). cross country skiing, swimming, skating
Acquired skill, above average fitness: description & example
- recreational sports require modest fitness levels & skills to handle the vig & variable nature of the workload
(ex). hockey, soccer, racquet sports
define acute interference
residual fatigue from endurance bout; compromised quality & volume
define chronic interference
adaptaions may be disturbed by the endurance bout; high metabolic stress
how to avoid training interference (4)
- 2-3 weekly aerobic sessions are of little concern
- interference can be minimized id CV training is HIIT
- to optimize adaptaions, allow for minimum recovery of 6-24 hours between training sessions
- training order doesnt matter much (cardio vs RT first)- does matter on intensity
designing the exercise program (2)
- prescribe exercise for week 1
- based on current fitness level (follow FITT guidelines)
-include information warmup/cool down - Prescribe exercise for remaining weeks
-follow training principles
-increase one FITT variable at a time per week (5-10%)
-improve endurance first before intensity
-include time blocked for assessment/re-assessment
how long before you see aerobic health benefits?
6-8 weeks
list & describe the training principles
- Specificity:
-energy systems, duration, activity/sport/position - Overload
-continually challenge the system - Individuality
-training & recovery - Rest & Recovery
-depends on nature of session
-Can only work as hard as you recover
Stages of an Exercise Program: Initial conditioning
-1-6 weeks
-3-5 days/week (20-30 min)-could be broken up
-low intensity (20-40% HRR)
-focus on PA becoming habit, good technique, safety
Stages of an Exercise Program: improvement stage
-4-8months
-40-85% HRR
-5+ days/week; 20 min continuous
may drop out:
-harder intensity now
-longer duration
Stages of an Exercise Program: maintenance stage
-long term
-decrease volume
may drop out:
-If there is no goal
-Plateau (doesn’t see improvement)
