EXAM1/CH6- Exercise Prescription Flashcards
is exercise prescription the same as a medication prescription
NO
-this is because it doesn’t need physician approval
does exercise prescription (ExRx) require physician approval
no
what is the purpose of exercise prescription
to provide a valid + safe exercise guide for a patient to improve health + physical fitness
common exercise goals (6)
-improving appearance
-improving quality of life
-managing weight
-preparing for competition
-improving general health
-reducing the burden of a chronic disease/condition
what things should goal setting focus on
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
SMART goals
-specific
-measureable
-achievable
-realistic
-timely
SMART- specific
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.
SMART- measurable
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
SMART- achievable
make your goal resonable
-it is not reasonable to think someone will lose 20lbs in a week
-make sure patient understands what is achievable
SMART- realistic
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
SMART- timely
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
principles of exercise prescription
-specificity of training
-progressive overload
-reversibility
specficity of training
train for specific adaptations you want to see
progressive overload
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
what is the ideal timeframe for progressive overload
progressing every 2 weeks but could be every 1
-either by increasing intesnity or volume
reversibility
loss of previously acquired exercise training adaptations because of inactivity
Fitt principle for cardiorespiratory endurance
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)
what is the easiest way to measure intensity of exercise
RPE (rating of perceived exertion)
-show pt the scale + they must choose how hard they feel they are working
second easiest way to measure intensity of exercise
HR
questions to ask- specificity
-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?
questions to ask- mode
-what types of exercise/activity do you like the best? the least?
-do you already have any exercise equipment at home?
questions to ask- frequency
-how many days/week do you have time for exercise?
questions to ask- intensity
-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?
questions to ask- time
-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?
KNOW- what is minimum time for exercise each session to get benefits
at least 10 minutes per SESSION
-3 session = 30 min in a day
is less than 10 min exercise session effective
NO
exercise training sequence
- 4-5 min warmup
- aerobic session AND/OR
- resistance session
- static (NOT ballistic) stretching
what is the primary focus of the day’s training?
could you do aerobic + resistance training on the same day
YES but depends on how you set up your program, not ESSENTIAL
what 2 things are always included in exercise training sequence
-begin with warmup
-end with stretching (could throw balance in end if wanted)
general recommendations for cardiorespiratory endurance
-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
what is good for arthritic
swimming
general recommendations for resistance training
-full ROM
-breathing
-proper form
-control
resistance training recommendations- full ROM
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
resistance training recommendations- breathing
-exhale/out during lifting phase
-inhale/in during recovery phase
-everyone has tendency to hold breathe, remind patient to breathe frequently
resistance training recommendations- proper form
do not arch the back
resistance training recommendations- control
-minimize momentum
-maintain control during eccentric phase
flexibility training recommendations- static
RECOMMENDED to do static
-stretch of the muscles surrounding a joint that is held without movement
flexibility training recommendations- ballistic
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
what does PNF stand for
proprioceptive neuromuscular facilitation
flexibility training recommendations- PNF
-muscle is isometrically contracted, relaxed, + subsequently stretched
-great IF you can do it
-hard to do because requires someone else for assistance
are ACSM recommendations for exercise realistic?
NO, listen to Gardner’s realistic points from working in the field NOT ACSM
Dr. Gardner’s take aways
-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
KNOW Dr. Gardner’s take aways for absolute minimum of a program
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
special considerations for any exercise
-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)
