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