Cardiorespiratory Exercise Program Prescription Flashcards
Components of aerobic exercise prescription (FITT-PV)
Frequency
Intensity
Time
Type
Volume
Progression
In exercise prescription
Target events goals which effect the components
Elements of cardiovascular workout
Warm up
Endurance conditioning
Cool down
Stretching
Warm up
Duration: 5-10 mins
Intensity: low to moderate
Reason: increase blood flow and core temp, decrease likely hood of injury, reduce chance of cardiac arrhythmias
Endurance conditioning duration
20-60 mins per session depending on intensity
Cool down
5-10 mins immediacy following endurance conditioning
Low intensity
HR and BP return topre-exercise levels
Stretching
5-10 mins
target major muscle groups
Frequency
5 day/wk MPA
3 day/wk VPA
Intensity
MPA - 3-6 met (4p-60% vo2r)
VPA- 76 met (60-89 vo2r)
% HR may be used instead of vo2r
Type (mode)
Aerobic, large muscle groups
Rhythmic action
Little skill required
Time (duration)
> or = 150 min/wk MPA 130-60 min/sess)
S or =75 min/wk VPA 120-60 min/sess)
Volume
~1000 kcal/wk
~500-1000 met/wk
Progression
Increases for client to adapt
Type A exercise
Minimal skill and fitness required
Type B exercise
Vigorous, minimal skill but average fitness level required
Type C exercise
Require skill and average fitness level
Type D exercise
Recreational activities, may improve fitness
Classification for modalities
A- cycle, waking
B- running, rowing
C- swimming - aerobic dancing
D- basketball, hiking
Vo2 reserve
Setting exercise intensity
Metabolic calculations
METs * 3.5 = relative VO2 * BW = absolute VO2 (ml) /1000 = absolute VO2 (L) * 5 = kcal/min * total #of mins = total kcal / 3500 = lb of fat
% HR Max
Determine HR Max
Determine appropriate training intensity
THR = HR max * % intensity desired
HR reserve (karvonen method)
Determine HR max
Determine HR rest
Determine HRR (HR max- HR rest)
THR = ( HRR * % intensity desired) + HR rest
Talk test
Able to talk but not sing= activity is moderate intensity
Unable to say more than a few words = vigorous
Interval training
Involves varying exercise intensity at fixed intervals during a single exercise session
Frequency of exercise
3-5 days per week
Combo of MPA and VPA
Duration of exercise
20 60 mins per day
CRF improves with 30- 60 mins of MPA
Volume of exercise
V= frequency* intensity* duration
Progression of exercise
Needs H challenge body to keep adapting
3 stages of progression
Initial conditioning
Improvement
Maintenance
