CH6- Exercise Prescription

Question 1

is exercise prescription the same as a medication prescription

Answer 1

NO
-this is because it doesn’t need physician approval

Question 2

does exercise prescription (ExRx) require physician approval

Answer 2

no

Question 3

what is the purpose of exercise prescription

Answer 3

to provide a valid + safe exercise guide for a patient to improve health + physical fitness

Question 4

common exercise goals (6)

Answer 4

-improving appearance
-improving quality of life
-managing weight
-preparing for competition
-improving general health
-reducing the burden of a chronic disease/condition

Question 5

what things should goal setting focus on

Answer 5

shouldn’t focus ONLY on what the person was referred for but ALSO important to take into consideration the goals that may be important to the patient as well

Question 6

SMART goals

Answer 6

-specific
-measureable
-achievable
-realistic
-timely

Question 7

SMART- specific

Answer 7

state exactly what you want to accomplish
-statement must be as specific as possible
-not just saying “I want to lose weight” but rather how much weight you want to lose, when you want to lose the weight by, etc.

Question 8

SMART- measurable

Answer 8

use smaller, mini-goals to measure progress
-along the way of reaching your goal, you want measurable mini-goals that ensure you are on track to meeting the end goal by the time you have set

Question 9

SMART- achievable

Answer 9

make your goal resonable
-it is not reasonable to think someone will lose 20lbs in a week
-make sure patient understands what is achievable

Question 10

SMART- realistic

Answer 10

set a goal that is relevant to your life
-something that has meaning to the patient
-goals formulated to tackle the disease, but also related to what is important to the patient

Question 11

SMART- timely

Answer 11

give yourself time, but set a deadline
-deadline keeps patient on track/focused
-tells patient that if I stick to the program, I should have acheived the goal by this date

Question 12

principles of exercise prescription

Answer 12

-specificity of training
-progressive overload
-reversibility

Question 13

specficity of training

Answer 13

train for specific adaptations you want to see

Question 14

progressive overload

Answer 14

relationship between magnitude of stimulus or volume of exercise + benefits gained
-make sure you progress them every 2 weeks ideally, could be every 1 week

Question 16

what is the ideal timeframe for progressive overload

Answer 16

progressing every 2 weeks but could be every 1
-either by increasing intesnity or volume

Question 17

reversibility

Answer 17

loss of previously acquired exercise training adaptations because of inactivity

Question 18

Fitt principle for cardiorespiratory endurance

Answer 18

F = frequency of exercise (ex: 5 days/week)
I = intensity of exercise (VO2, HR, caloric expenditure, watts, RPE)
T = time or duration (ex: 150 min/week)
T = type or mode of exercise (walking, biking)

Question 19

what is the easiest way to measure intensity of exercise

Answer 19

RPE (rating of perceived exertion)
-show pt the scale + they must choose how hard they feel they are working

Question 20

second easiest way to measure intensity of exercise

Answer 20

HR

Question 21

questions to ask- specificity

Answer 21

-what are your specific goals when performing exercise (health, fitness, performance)?
-do you want to exercise more? (IF NOT, this is okay; OUR job is to keep them accountable)
-do you want to be able to do more ADLs?
-do you want to perform something you currently cannot? if so, what?

Question 22

questions to ask- mode

Answer 22

-what types of exercise/activity do you like the best? the least?
-do you already have any exercise equipment at home?

Question 23

questions to ask- frequency

Answer 23

-how many days/week do you have time for exercise?

Question 25

questions to ask- intensity

Answer 25

-are your primary goals related to your health or to improvement of your fitness level?
-do you have any musculoskeletal problems that would limit how hard you can exercise?

Question 26

questions to ask- time

Answer 26

-how much time per day do you have to perform exercise?
-what is the best time of day for you to exercise?
-can you get up early or take a lunch break for exercise?

Question 27

KNOW- what is minimum time for exercise each session to get benefits

Answer 27

at least 10 minutes per SESSION
-3 session = 30 min in a day

Question 28

is less than 10 min exercise session effective

Answer 28

NO

Question 29

exercise training sequence

Answer 29

1. 4-5 min warmup
2. aerobic session AND/OR
3. resistance session
4. static (NOT ballistic) stretching

what is the primary focus of the day’s training?

Question 30

could you do aerobic + resistance training on the same day

Answer 30

YES but depends on how you set up your program, not ESSENTIAL

Question 31

what 2 things are always included in exercise training sequence

Answer 31

-begin with warmup
-end with stretching (could throw balance in end if wanted)

Question 32

general recommendations for cardiorespiratory endurance

Answer 32

-dynamic, large muscle activities (walking, jogging, running, swimming, cycling, rowing, dancing)
-movements to mimic ADLs

-for clinical population, choose things that will give patient the most bang for their buck; things like full body dynamic exercises as opposed to focusing on 1 muscle group

Question 33

what is good for arthritic

Answer 33

swimming

Question 34

general recommendations for resistance training

Answer 34

-full ROM
-breathing
-proper form
-control

Question 35

resistance training recommendations- full ROM

Answer 35

full ROM is key
-we want them to move through as much ROM as physically possible
-some trainers or physical therapists have the idea that the patient must start with a certain weight, even if their form or ROM is compromised
-better to start with BW and get good ROM

Question 36

resistance training recommendations- breathing

Answer 36

-exhale/out during lifting phase
-inhale/in during recovery phase

-everyone has tendency to hold breathe, remind patient to breathe frequently

Question 37

resistance training recommendations- proper form

Answer 37

do not arch the back

Question 38

resistance training recommendations- control

Answer 38

-minimize momentum
-maintain control during eccentric phase

Question 39

flexibility training recommendations- static

Answer 39

RECOMMENDED to do static
-stretch of the muscles surrounding a joint that is held without movement

Question 40

flexibility training recommendations- ballistic

Answer 40

NOT RECOMMENDED to do ballistic
-a method of rapidly moving a muscle to stretch + relax quickly for several repetitions
-not good because you must do it in a controlled manner but many people can’t do it this way, not recommended

Question 41

what does PNF stand for

Answer 41

proprioceptive neuromuscular facilitation

Question 42

flexibility training recommendations- PNF

Answer 42

-muscle is isometrically contracted, relaxed, + subsequently stretched
-great IF you can do it
-hard to do because requires someone else for assistance

Question 43

are ACSM recommendations for exercise realistic?

Answer 43

NO, listen to Gardner’s realistic points from working in the field NOT ACSM

Question 44

Dr. Gardner’s take aways

Answer 44

-no 2 clinical patients are exactly alike, even with the same diagnosis
-start with a program that is DOABLE for the patient then PROGRESS safely

Question 45

KNOW Dr. Gardner’s take aways for absolute minimum of a program

Answer 45

cardiorespiratory:
-10 min per bout of exercise
-2-3 days/week

resistance training:
-2-3 days/week

flexibility + balance:
-as often as possible
-no limit to how often someone can do this
-suggested at end of every training session

Question 46

special considerations for any exercise

Answer 46

-monitor BP before + after (+ maybe during session)
-regularly assess for signs + symptoms of exercise intolerance that may occur (be alert of breathing super hard during warmup, etc. to make adjustments necessary)
-instruct participants to train with a partner (to keep accountability, help with exercises at home, + make training feel like less)