Exercise Prescription Flashcards
Physical Activity Guidelines for Americans
- 150 min/week of mod intensity or 75 min of vigorous intensity exercise
- 300 min / weeks for additional health benefits
- muscle strengthening activities 2 or more days/weeks
moderate exercise
5-6/10 RPE
3-6 METs
brisk walking
vigorous exercise
6 METs
7-8/10 RPE
Specific exercise guidelines for those w/chronic illness
- stick to guidelines of 150 min/week if possible
- should engage in regular physical activity according to their abilities and avoid inactivity
- should consult HCP to match their physical activity plan to their abilities and health status
physical activity guidelines for older americans
should determine their level of effort for physical activity relative to their level
of fitness
should do exercises that maintain or improve balance if fall risk
Threshold Model
achieve sufficient physiological challenge to bring about adaptive changes and reconditioning
adaptation in regards to exercise
changes in gene expression in response to participation in exercise program
Frequency guidelines for exercise
- 3-5 days/week mod
- 3 days/week vigorous
- 3-5 days/week if mod and vigorous combined
frequency for aerobic exercise
- 3-5days/week
- changes based off initial fitness level
- med treatment may reduce
- more that 1/day if patient is deconditioned
Intensity is expressed by
- % of VO2max
- % of estimated VO2max
- % of estimated HRmax
- % of estimated HRR
- % of 6MWT
- RPE
- % 1RM
Numbers needed to estimate exercise intensity
- HRmax
- HRR
- Desired target HR range (THR)
HRR forumla
HRR = HRmax-HRrest
Factors defining exercise intensity
- age
- program goals
- exercise capability
- health status
- fitness level
if someone is less fit initially or has a history of being sedentary
start w/light intensity (low end)
exercise intensity if survivor of MI
low end of light intensity to minimize risk of MSK injury and cardiac re-injury
FITT: Type or Mode
- should involve large muscle groups
- disease or treatment may require specific muscles exercised or ignored
- patient must enjoy the activity
- must be done safely
While not set in stone, which FITT principle should be progressed first?
Time/Duration
While there is little evidence to support 10,000 steps per day physiologically for duration, what is something this provides that is positive?
provides patient w/a goal
can be altered
T/F: recommended exercise time can be performed continuously or intermittently, and time can be accumulated over the course of the day
True
What is the minimum amount of time an exercise session should last
10 minutes
Order of progression for exercise prescription
- duration
- frequency
- intensity
should be gradual and anticipate setbacks
Rate of progression of exercise program depends on the following
- individual’s health status / change in status
- physical fitness status
- training response
- exercise program goals
What increase in duration is reasonable for the average adult
increasing 5-10 min every 1-2 weeks over 2st 4-6 weeks.
overall goal for exercise w/cancer survivors
meet exercise guidelines for healthy individuals (150 min/week)
How do you determine the volume of an exercise program?
document time spent within the THR zone
sufficient challenge to bring about physiological adaptation
Recommended components of an exercise training session
- warm up 5-1o min
- stretching 5-10 min
- conditioning variable
- cool down 5-10 min
Recommendation for resistance training in cancer patients
- ROM, elastic bands then progress to weight machines
- large muscle groups
- proper form
- start w/1x10 ROE 2-3
% of 1RM for poorly conditioned
35-55%
% 1RM for mod conditioned
55-70%
Progression for resistance training in order
- increase reps
- increase sets (up to 3)
- increase weight
