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KIN 335 (adv conditioning methodology) > Exercise, health and conditioning Guidelines > Flashcards

Exercise, health and conditioning Guidelines Flashcards

1
Q

What is Physical activity?

A

any activity requiring physical exertion

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2
Q

What is the purpose of PA?

A

may or may not be to sustain or improve health and/or fitness

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3
Q

What are the 4 types of PA?

A
  1. locomotion
  2. ADLs
  3. occupation
  4. exercise
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4
Q

What is exercise?

A

a type of Physical Activity

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5
Q

What is the purpose of exercise?

A

sustain or improve health and/or fitness

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6
Q

Generic PA alone may not be sufficient to…

A

sustain health

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7
Q

3 roles of exercise

A
  1. identify aspects of health requiring training
  2. select appropriate exercises to target those aspects of health
  3. determine training parameters required to elicit adaptation
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8
Q

What is progressive overload

A

training adaptations that are elicited by exceeding the normal loading on physiologic systems (threshold for adaptation)

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9
Q

Overload is induced by…

A

manipulating frequency, volume, and intensity

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10
Q

3 fundamental principles of exercise?

A
  1. Progressive overload
  2. Specific adaptations to Imposed Demands (SAID)
  3. Human variability
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11
Q

What is SAID?

specific adaptations to imposed demands (sAID)

A
  • physiologic adaptations are specific to the overload imposed
  • appropriate adaptations are elicited by selecting the correct exercise mode(s)
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12
Q

Differences in progressive overload in PA and exercise?

A
  • During PA, progressive overload may or may not exceed normal loading especially duirng leisure time PA
  • During exercise progressive overload intentionally exceeds normal loading
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13
Q

What are the 4 modes of exercise?

A
  1. Cardiorespiratory (aerbobic and anaerobic metabolic)
  2. Resistance training
  3. Flexibility
  4. Neuromotor
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14
Q

Dose-response relation

A

exercise programming (dose) is individualized to elicit optimal response

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15
Q

How do we manipulate exercise dose?

A

FITT principle

FITT= frequency, intensity, time/volume & type of exercise

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16
Q

Reversibility of training effects:

A

training-induced adaptations are reversed to varying degrees over time upon cessation of regular exercise

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17
Q

Heterogeneity of response:

A

there is considerable variability in individual responses to a standard dose of exercise

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18
Q

_________ and ____ exercise training is recommended to improve physical fitness and health.

A

Cardiorespiratory and resistance training is recommended to improve physical fitness and health

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19
Q

Neuromotor exercises are _____ activities can improve or maintain ____ _____, and ____ ____ in older persons.

A
  • multifaceted
  • physical function
  • reduce falls
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20
Q

Flexibility exercises improve and maintain…

A

joint ROM

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21
Q

ACSM cardiorespiratory guidelines

A
  • Type: regular, purposeful exercise that involves major muscle groups continuous and rhythmic in nature
  • Time/Volume: 30-60 min/day moderate, 20-60 min/day vigorous; combination of moderate and vigorous
  • Intensity: moderate and/or vigorous intensity
  • Frequency: more than or equal to 3-5 days/week combination of moderate and vigorous
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22
Q

ACSM recommendations say CR exercise may be performed how?

A
  • in 1 continuous session or multiple sessions of at least 10 min
  • interval training may be effective
23
Q

What is a MET?

A

metabolic equivalent (measure of intensity)

It is a way of standardizing training intensities

24
Q

1 MET =

A

resting metabolic rate (RMR)

25
Q

ACSM resistance training guidelines

A
  • Type: resistance exercises using each major muscle group
  • Time/volume: strength: 2-4 sets of 8-12 reps, endurance: 2-4 sets of 15-20 reps
  • Intensity: strength novice: 60-70% 1RM, strength experienced: 80% 1RM, endurance: < 50% 1RM
  • Frequency: major muscle groups trained 2-3 days/week
26
Q

ACSM prescription for resistance training?

A

Rest intervals 2-3 minutes between sets of exercise

27
Q

ACSM Flexibility guidelines

A
  • Type: series of flexibility exercises for each major muscle-tendon units, static, dynamic, ballistic, and/or PNF
  • Time/volume: 30-60s total stretching time for each flexibility exercise
  • Intensity: stretch to point of feeling tightness or slight discomfort
  • Frequency: more than or equal to 2-3 days per week
28
Q

ACSM flexibility prescription?

A

flexibility will be most effective when muscle is warmed through light activity or passively (ie. moist heat, hot baths)

29
Q

ACSM recommendations for neuromotor fitness

A
  • Type: motor skills (balance, agility, coordination, gait), proprioceptive exercises (eg. tai chi, yoga)
  • Time/Volume: optimal volume is not known, more than or equal to 20-30 min/day may be needed
  • Intensity: effective intensity has not been determined
  • Frequency: more than or equal to 2-3 days/week
30
Q

ACSM neuromotor prescription

A
  • may maintain or improve physical function in older adults.
  • effectiveness in younger and middle-aged has not been established
31
Q

What are exercise guidelines?

A

Scientific evidence-based recommendations for health and fitness professionals.

Target population: Adults aiming to improve fitness and health.

32
Q

What are the key components of exercise guidelines?

A
  1. Scientific evidence-based.
  2. Grading scale for evidence quality.
  3. Authored by experts.
  4. Recommendations with a target population in mind.
33
Q

What are the four levels of evidence in exercise guidelines?

A

Level A: Many control trials in the target population (e.g., RCTs).

Level B: Few RCTs, possibly inconsistent, or trials from other populations.

Level C: Uncontrolled or observational trials.

Level D: Expert judgment or clinical experience.

RTC= randomized control trials

34
Q

Why are exercise guidelines recommendations and not mandates?

A
  • While the benefits of exercise are clear, freedom of choice is vital in society.
  • Guidelines provide advice but are not enforceable unless mandated by law.
35
Q

How is the principle of specificity applied in exercise?

A
  • Exercises must align with specific goals to achieve desired outcomes.
  • Training should target the physiological systems and skills required for the activity.
36
Q

What is the role of axial loading in exercise prescription?

A
  • Incorporates resistance to strengthen the musculoskeletal system.
  • Essential for functional and sport-specific training programs.
37
Q

Why is the target population critical in exercise guideline research?

A
  • Recommendations are based on evidence collected from specific populations.
  • Applicability may vary if the population differs.
38
Q

What questions are used to assess evidence quality in exercise research?

A
  1. Is the evidence from research?
  2. What type of research was conducted?
  3. If not research-based, what type of evidence is it?
39
Q

What are the benefits of exercise according to guidelines?

A
  • Improved physical fitness.
  • Enhanced overall health.
  • Potential to reduce risks of chronic diseases.
40
Q

How should training intensities be standardized?

A
  • Use established frameworks such as ACSM guidelines.
  • Ensure training loads are tailored to individual fitness levels.
41
Q

Why is flexibility research important but challenging?

A

Flexibility contributes to overall performance and injury prevention, hoever limited specific research exists to develop comprehensive guidelines.

42
Q

How do leisure-time physical activities contribute to health?

A
  • Provide opportunities for maintaining cardiovascular health.
  • Enhance mental well-being and reduce stress.
43
Q

What is the main purpose of the ACSM guidelines?

A

The ACSM guidelines are intended to provide recommendations for apparently healthy adults of all ages, whose goal is to improve physical fitness and health

44
Q

Who are the ACSM guidelines NOT primarily intended for?

A

The guidelines are not primarily intended for adult athletes engaging in competitive sports and advanced training regimens, who may benefit from more advanced training techniques

45
Q

Why might an exercise be considered “not wrong” but still not effective?

A

An exercise might not be wrong in itself, but it might not satisfy the principle of specificity for a particular goal

46
Q

What population benefits from advanced training techniques beyond guidelines?

A

Competitive athletes and individuals engaged in advanced training regimens that require techniques tailored to performance enhancement.

47
Q

How does evidence level affect the strength of recommendations?

A

Higher levels (A) offer stronger and more reliable recommendations.

Lower levels (C or D) require caution due to weaker evidence bases.

48
Q

What makes exercise a critical component of health?

A

Regular exercise has indisputable benefits outweighing risks and is essential for improving quality of life and preventing chronic diseases.

49
Q

Why is population-specific evidence important?

A
  • Ensures recommendations are accurate and effective for the intended group.
  • Prevents generalization errors that could lead to ineffective or harmful advice
50
Q

What does the principle of freedom of choice imply in exercise adhere

A
  1. Individuals must voluntarily commit to physical activity for long-term success.
  2. Compulsory activity could undermine personal autonomy and motivation.
51
Q

How do the principles of exercise methodology apply to advanced conditioning?

A
  1. Incorporate specific exercises for targeted adaptation.
  2. Align exercise protocols with goals like strength, endurance, or flexibility.
  3. Prioritize individual response variability and progressive overload.
52
Q

What is the importance of evaluating training age in athletes?

A
  1. Training age reflects the experience level, influencing recovery, adaptation, and program complexity.
  2. Guides the intensity and progression of training regimens.
53
Q

How should training outcomes be measured?

A
  1. Utilize objective measures like VO2 max, strength tests, or flexibility scores.
  2. Subjective measures include perceived exertion and well-being scales.
54
Q

What are common pitfalls in applying guidelines?

A
  1. Overgeneralization of recommendations to non-researched populations.
  2. Neglecting individual variability and preferences.
  3. Lack of adherence monitoring or feedback systems.

KIN 335 (adv conditioning methodology) (4 decks)

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