Exercise Guidelines Flashcards
power is related to what 4 things?
Motor unit recruitment
Fiber type recruited
Muscle length
Endurance capacity
what is the goal of an exercise program?
for the person to undergo adaptive changes (changes in gene expression)
BP red flags during exercise
-If SBP fails to inc or drops below resting levels → STOP EXERCISE
-If DBP inc > 10 mmHg during session, stop and re-evaluate
BP should start to fall immediately after exercise stops and return to normal within ____ min
8-10
what RPE causes adaptive changes in most populations?
12-14
Angina/chest pain scale
- Mild, barely noticeable
- Moderate, bothersome
- Moderately severe, very uncomfortable
- Most severe or intense pain ever experienced → send to ED immediately
frequency of exercise for very deconditioned patients
more frequent sessions of shorter duration
LT goal for frequency
3-5 days/week
LT goal for time (duration)
1 x 30min
Typically, ___ and ___ are the FITT components most commonly changed
-duration (time) and intensity
-duration is usually first
For substantial health benefits, adults should do at least: (for aerobic exercise)
150 - 300 min (2.5 - 5 h) of moderate intensity per week
OR
150 min (2.5 h) of vigorous-intensity per week
OR
Equivalent combo of moderate and vigorous intensity
Adults should do muscle-strengthening activities of moderate or greater intensity that involves all major muscle groups on ___ days per week
2+
METs, HRR, RPE for light intensity activity
-1.6 - 2.9 METs
-30 - 40% HRR
-1-3 RPE (normal/slight breathing)
examples for 2.3 METs
Carrying a 15 lb child
Slow walking
examples for 2.5 METs
Bird watching
Slow walk
examples for 2.0 METs
Walking < 2 mph
examples for 1.3 METs
Boating, power, passenger, light
examples for 2.8 METs
Canoeing, rowing 2 - 3.9 mph
METs, HRR, RPE for moderate intensity activity
-3.0 - 5.9 METs
-40 - 60% HRR
-4 - 5 RPE (elevated breathing)
examples for 4 METs
Bicycling < 10 mph
Pushing a stroller (2.5 - 3.1 mph)
examples for 3.8 METs
pushing a WC
examples for 3.5 METs
Leisure bicycling (5.5 mph)
Descending stairs
METs, HRR, RPE for high intensity activity
- > 6 METS
-60 - 90% HRR
-5 - 7 RPE (heavy breathing)
running 6 mph is how may METs?
10
walking 5.00 uphill (3% grade) is how many METs?
9.8
climbing a hill with a 42+ lb load is how many METs?
9
bicycling, mountain, uphill, vigorous is how many METs?
14
bicycling, mountain, competitive, racing is how many METs?
16
BMX bicycling is how many METs?
8.5
general mountain bicycling is how many METs?
8
bicycling to/from work at a self-selected pace is how many METs?
6.8
