EXAM1/CH6- Exercise Prescription Flashcards

1
Q

is exercise prescription the same as a medication prescription

A

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

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2
Q

does exercise prescription (ExRx) require physician approval

A

no

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3
Q

what is the purpose of exercise prescription

A

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

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4
Q

common exercise goals (6)

A

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

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5
Q

what things should goal setting focus on

A

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

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6
Q

SMART goals

A

-specific
-measureable
-achievable
-realistic
-timely

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7
Q

SMART- specific

A

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.

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8
Q

SMART- measurable

A

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

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9
Q

SMART- achievable

A

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

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10
Q

SMART- realistic

A

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

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11
Q

SMART- timely

A

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

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12
Q

principles of exercise prescription

A

-specificity of training
-progressive overload
-reversibility

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13
Q

specficity of training

A

train for specific adaptations you want to see

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14
Q

progressive overload

A

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

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15
Q
A
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16
Q

what is the ideal timeframe for progressive overload

A

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

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17
Q

reversibility

A

loss of previously acquired exercise training adaptations because of inactivity

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18
Q

Fitt principle for cardiorespiratory endurance

A

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)

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19
Q

what is the easiest way to measure intensity of exercise

A

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

20
Q

second easiest way to measure intensity of exercise

A

HR

21
Q

questions to ask- specificity

A

-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?

22
Q

questions to ask- mode

A

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

23
Q

questions to ask- frequency

A

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

24
Q
A
25
Q

questions to ask- intensity

A

-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?

26
Q

questions to ask- time

A

-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?

27
Q

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

A

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

28
Q

is less than 10 min exercise session effective

A

NO

29
Q

exercise training sequence

A
  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?

30
Q

could you do aerobic + resistance training on the same day

A

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

31
Q

what 2 things are always included in exercise training sequence

A

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

32
Q

general recommendations for cardiorespiratory endurance

A

-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

33
Q

what is good for arthritic

A

swimming

34
Q

general recommendations for resistance training

A

-full ROM
-breathing
-proper form
-control

35
Q

resistance training recommendations- full ROM

A

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

36
Q

resistance training recommendations- breathing

A

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

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

37
Q

resistance training recommendations- proper form

A

do not arch the back

38
Q

resistance training recommendations- control

A

-minimize momentum
-maintain control during eccentric phase

39
Q

flexibility training recommendations- static

A

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

40
Q

flexibility training recommendations- ballistic

A

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

41
Q

what does PNF stand for

A

proprioceptive neuromuscular facilitation

42
Q

flexibility training recommendations- PNF

A

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

43
Q

are ACSM recommendations for exercise realistic?

A

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

44
Q

Dr. Gardner’s take aways

A

-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

45
Q

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

A

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

46
Q

special considerations for any exercise

A

-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)