Cardiorespiratory Exercise Prescription for Healthy Population Flashcards by Chaeli Greco | Brainscape

Q

FITTE Factors

A

frequency
intensity
type
time
enjoyment

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Q

Frequency Range

A

-2x/day to 3-7x/week

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Q

Tanaka’s Formula _________

A

understimates elderly and overestimates young people

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Q

2 Methods of Calculating PMHR

A

traditional

- tanaka

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Q

1 MET=

A

=3.5 ml O2/Kg min

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Q

RPE

A

rating of perceived exertion
Borg Scale (6-20)
1-10 scale

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Q

As intensity increases:

A

duration decreases

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Q

VO2R=

A

VO2 max - VO2 rest

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Q

THR=

HRR

A

=RHR + %HRR

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Q

HRR=

A

=PMHR - RHR

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Q

Tanaka PMHR Formula

A

=208-(0.7)(age)

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Q

Traditional PMHR Formula

A

=220-age

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Q

Initial Stage

A

F: 3-4x/week
I: 40-60% HRR
T: 15-20+ min

Up to 4 weeks

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Q

Improvement Stage

A

F: 3-4x/week
I: 60-85% HRR
T: 25-40 min

4-5 months

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Q

Maintenance Stage

A

begin when goals reached

F: 3-5x/week
I: 70-85% HRR
T: 20-60 min

Set new goals; burn 150-400 calories/day

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Q

Goal: Burn______

A

1,000 calories/week
2,000 calories/week for weight control

(300-400/day)

Q

Type of Ex’s

A

rhythmic
dynamic
large muscle groups
able to do long period

Q

Jean’s Suggestion for % HRR

A

Poor: 40-50% HRR
Below Avg: 50-60%
Avg: 60-70%
Above Average: 70-80%
Excellent: 75-85%

Q

Jeans suggestion for % MHR

A

Poor: 64-70% PMHR
Below Average: 70-80%
Avg: 75-85%
Above Avg: 80-90%
Excellent: 85-95%

Q

If functional capacity is <3 METS

A

-benefit from multiple short daily sessions

Q

If functional Capacity is 3-5 METS

A

-benefit most from 1-2 sessions/day

Q

If functional Capacity is >5 METS

A

-ex’s 3-5x/week

Q

Frequency depends on

A

intensity and duration

Q

3 intensity methods

A

HR
METS
RPE

Q

Moderate Intensity OR Vigorous Intensity

A

(3-6 METS)
Mod: aerobic activity 30 min, 5 days/week

Vig: 20 min, 3 days/week

Q

3 HR Methods

A

% MHR
64/70-94% MHR
40/50-85% HHR (Karvonen)

Q

77-90% MRH =

A

60-80% VO2 max

Q

METS method based on:

A

40/50-85% VO2R

Q

VO2R

A

VO2 Reserve

Q

THR=

% MHR

A

=PMHR x %HRR

Q

Karvonen Method

A

-40/50-85% HRR

HRR=PMHR-RHR
THR=RHR + %HRR

Q

Time (magic #)

A

20-30 min

Q

Time, Vigorous ex’s

A

20+ min

Q

Time, Moderate ex’s

A

30+ min