Exercise, health and conditioning Guidelines Flashcards
What is Physical activity?
any activity requiring physical exertion
What is the purpose of PA?
may or may not be to sustain or improve health and/or fitness
What are the 4 types of PA?
- locomotion
- ADLs
- occupation
- exercise
What is exercise?
a type of Physical Activity
What is the purpose of exercise?
sustain or improve health and/or fitness
Generic PA alone may not be sufficient to…
sustain health
3 roles of exercise
- identify aspects of health requiring training
- select appropriate exercises to target those aspects of health
- determine training parameters required to elicit adaptation
What is progressive overload
training adaptations that are elicited by exceeding the normal loading on physiologic systems (threshold for adaptation)
Overload is induced by…
manipulating frequency, volume, and intensity
3 fundamental principles of exercise?
- Progressive overload
- Specific adaptations to Imposed Demands (SAID)
- Human variability
What is SAID?
specific adaptations to imposed demands (sAID)
- physiologic adaptations are specific to the overload imposed
- appropriate adaptations are elicited by selecting the correct exercise mode(s)
Differences in progressive overload in PA and exercise?
- During PA, progressive overload may or may not exceed normal loading especially duirng leisure time PA
- During exercise progressive overload intentionally exceeds normal loading
What are the 4 modes of exercise?
- Cardiorespiratory (aerbobic and anaerobic metabolic)
- Resistance training
- Flexibility
- Neuromotor
Dose-response relation
exercise programming (dose) is individualized to elicit optimal response
How do we manipulate exercise dose?
FITT principle
FITT= frequency, intensity, time/volume & type of exercise
Reversibility of training effects:
training-induced adaptations are reversed to varying degrees over time upon cessation of regular exercise
Heterogeneity of response:
there is considerable variability in individual responses to a standard dose of exercise
_________ and ____ exercise training is recommended to improve physical fitness and health.
Cardiorespiratory and resistance training is recommended to improve physical fitness and health
Neuromotor exercises are _____ activities that can improve or maintain ____ _____, and ____ ____ in older persons.
- multifaceted
- physical function
- reduce falls
Flexibility exercises improve and maintain…
joint ROM
ACSM cardiorespiratory guidelines
- 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
ACSM recommendations say CR exercise may be performed how?
- in 1 continuous session or multiple sessions of at least 10 min
- interval training may be effective
What is a MET?
metabolic equivalent (measure of intensity)
It is a way of standardizing training intensities
1 MET =
resting metabolic rate (RMR)
ACSM resistance training guidelines
- 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
ACSM prescription for resistance training?
Rest intervals 2-3 minutes between sets of exercise
ACSM Flexibility guidelines
- 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
ACSM flexibility prescription?
flexibility will be most effective when muscle is warmed through light activity or passively (ie. moist heat, hot baths)
ACSM recommendations for neuromotor fitness
- 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
ACSM neuromotor prescription
- may maintain or improve physical function in older adults.
- effectiveness in younger and middle-aged has not been established
What are exercise guidelines?
Scientific evidence-based recommendations for health and fitness professionals.
Target population: Adults aiming to improve fitness and health.
What are the key components of exercise guidelines?
- Scientific evidence-based.
- Grading scale for evidence quality.
- Authored by experts.
- Recommendations with a target population in mind.
What are the four levels of evidence in exercise guidelines?
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
Why are exercise guidelines recommendations and not mandates?
- 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.
How is the principle of specificity applied in exercise?
- Exercises must align with specific goals to achieve desired outcomes.
- Training should target the physiological systems and skills required for the activity.
What is the role of axial loading in exercise prescription?
- Incorporates resistance to strengthen the musculoskeletal system.
- Essential for functional and sport-specific training programs.
Why is the target population critical in exercise guideline research?
- Recommendations are based on evidence collected from specific populations.
- Applicability may vary if the population differs.
What questions are used to assess evidence quality in exercise research?
- Is the evidence from research?
- What type of research was conducted?
- If not research-based, what type of evidence is it?
What are the benefits of exercise according to guidelines?
- Improved physical fitness.
- Enhanced overall health.
- Potential to reduce risks of chronic diseases.
How should training intensities be standardized?
- Use established frameworks such as ACSM guidelines.
- Ensure training loads are tailored to individual fitness levels.
Why is flexibility research important but challenging?
Flexibility contributes to overall performance and injury prevention, however limited specific research exists to develop comprehensive guidelines.
How do leisure-time physical activities contribute to health?
- Provide opportunities for maintaining cardiovascular health.
- Enhance mental well-being and reduce stress.
What is the main purpose of the ACSM guidelines?
The ACSM guidelines are intended to provide recommendations for apparently healthy adults of all ages, whose goal is to improve physical fitness and health
Who are the ACSM guidelines NOT primarily intended for?
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
Why might an exercise be considered “not wrong” but still not effective?
An exercise might not be wrong in itself, but it might not satisfy the principle of specificity for a particular goal
What population benefits from advanced training techniques beyond guidelines?
Competitive athletes and individuals engaged in advanced training regimens that require techniques tailored to performance enhancement.
How does evidence level affect the strength of recommendations?
Higher levels (A) offer stronger and more reliable recommendations.
Lower levels (C or D) require caution due to weaker evidence bases.
What makes exercise a critical component of health?
Regular exercise has indisputable benefits outweighing risks and is essential for improving quality of life and preventing chronic diseases.
Why is population-specific evidence important?
- Ensures recommendations are accurate and effective for the intended group.
- Prevents generalization errors that could lead to ineffective or harmful advice
What does the principle of freedom of choice imply in exercise adhere
- Individuals must voluntarily commit to physical activity for long-term success.
- Compulsory activity could undermine personal autonomy and motivation.
How do the principles of exercise methodology apply to advanced conditioning?
- Incorporate specific exercises for targeted adaptation.
- Align exercise protocols with goals like strength, endurance, or flexibility.
- Prioritize individual response variability and progressive overload.
What is the importance of evaluating training age in athletes?
- Training age reflects the experience level, influencing recovery, adaptation, and program complexity.
- Guides the intensity and progression of training regimens.
How should training outcomes be measured?
- Utilize objective measures like VO2 max, strength tests, or flexibility scores.
- Subjective measures include perceived exertion and well-being scales.
What are common pitfalls in applying guidelines?
- Overgeneralization of recommendations to non-researched populations.
- Neglecting individual variability and preferences.
- Lack of adherence monitoring or feedback systems.
