Cardiorespiratory Exercise Prescription for Healthy Population Flashcards
FITTE Factors
- frequency
- intensity
- type
- time
- enjoyment
Frequency Range
-2x/day to 3-7x/week
Tanaka’s Formula _________
understimates elderly and overestimates young people
2 Methods of Calculating PMHR
- traditional
- tanaka
1 MET=
=3.5 ml O2/Kg min
RPE
- rating of perceived exertion
- Borg Scale (6-20)
- 1-10 scale
As intensity increases:
duration decreases
VO2R=
VO2 max - VO2 rest
THR=
HRR
=RHR + %HRR
HRR=
=PMHR - RHR
Tanaka PMHR Formula
=208-(0.7)(age)
Traditional PMHR Formula
=220-age
Initial Stage
F: 3-4x/week
I: 40-60% HRR
T: 15-20+ min
Up to 4 weeks
Improvement Stage
F: 3-4x/week
I: 60-85% HRR
T: 25-40 min
4-5 months
Maintenance Stage
begin when goals reached
F: 3-5x/week
I: 70-85% HRR
T: 20-60 min
Set new goals; burn 150-400 calories/day
Goal: Burn______
- 1,000 calories/week
- 2,000 calories/week for weight control
(300-400/day)
Type of Ex’s
- rhythmic
- dynamic
- large muscle groups
- able to do long period
Jean’s Suggestion for % HRR
- Poor: 40-50% HRR
- Below Avg: 50-60%
- Avg: 60-70%
- Above Average: 70-80%
- Excellent: 75-85%
Jeans suggestion for % MHR
- Poor: 64-70% PMHR
- Below Average: 70-80%
- Avg: 75-85%
- Above Avg: 80-90%
- Excellent: 85-95%
If functional capacity is <3 METS
-benefit from multiple short daily sessions
If functional Capacity is 3-5 METS
-benefit most from 1-2 sessions/day
If functional Capacity is >5 METS
-ex’s 3-5x/week
Frequency depends on
intensity and duration
3 intensity methods
- HR
- METS
- RPE
Moderate Intensity OR Vigorous Intensity
(3-6 METS)
Mod: aerobic activity 30 min, 5 days/week
Vig: 20 min, 3 days/week
3 HR Methods
- % MHR
- 64/70-94% MHR
- 40/50-85% HHR (Karvonen)
77-90% MRH =
60-80% VO2 max
METS method based on:
40/50-85% VO2R
VO2R
VO2 Reserve
THR=
% MHR
=PMHR x %HRR
Karvonen Method
-40/50-85% HRR
HRR=PMHR-RHR
THR=RHR + %HRR
Time (magic #)
20-30 min
Time, Vigorous ex’s
20+ min
Time, Moderate ex’s
30+ min
