Exercise Prescription Flashcards
Exercise Guidelines for Americans
- avoid inactivity
- 150 mins/week of moderate intensity exercise or 75 min of vigorous intensity exercise
- 300 min/week for additional health benefits
- muscle strengthening activities 2 or more days per week
specific guidelines for those with chronic illness
- should adhere, if possible, to the guidelines for healthy adults
- these individuals “should engage in regular physical activity according to their abilities and should avoid inactivity”
- “…should consult their health-care providers to match their physical activity plan to their abilities and health status”
guidelines for Older Americans
- if you cannot do 150 min of moderate activity/week, be as physically active as you can AND
- should do exercises that maintain or improve balance if they are at risk of falling
- should determine their level of effort for physical activity relative to their level of fitness
list the 4 fundamentals of exercise training
- frequency
- intensity
- time (duration)
- type (mode)
what is the threshold model state?
achieve sufficient physiological challenge to bring about adaptive changes/training effects, reconditioning
factors to consider for FREQUENCY
- aerobic exercise = 3-5x/week
- initial fitness level moderate this
- medical treatment may reduce this frequency
- occurrence of setbacks or complications
- more than once/day for short period of time if pt is deconditioned
- fitness status of the pt
- 3rd party payer
how can exercise intensity be expressed?
- % of VO2 max
- % of estimated VO2 max
- % of estimated HR max
- % of estimated HRR
- % of 6-min walk distance
- RPE → 12-14 or 5-6
- this range can bring about physiological adaptations
- % of 1RM
Tanaka’s equation for HRmax
HR max = 207 - (0.7 * age)
what is THR?
target HR range
an expression of desired exercise intensity as a fraction of the HRR
define/describe light exercise intensity
- light intensity
- 30% - <40% HRR
- RPE = 1-3
- normal or slight breathing
define/describe moderate exercise intensity
- moderate intensity
- 40-<60% HRR
- RPE = 4-5
- elevated breathing
define/describe high exercise intensity
- high intensity
- 60%-<90% HRR
- RPE = 5-7
- heavy breathing
factors defining exercise intensity
- age, program goals, exercise capabilities, health status and fitness levels
- less fit initially, history of being sedentary → start at light intensity, even at the low end of light intensity
- survivors of MI’s should be at low end of light intensity to minimize risk of MSK injury and cardiac re-injury
things to consider with exercise mode?
- what is available?
- what does the pt want to do?
- what is safe for the pt?
- aerobic and (not or) strength training
exercise duration considerations
- total amount of time spent exercising
- per session or per week
- shorter periods, greater frequency
- 3-10 min/multiple sessions/day
- less well fit
- long term goal → 30 min of continuous activity resulting in 150 min/wk of moderate activity
- 1x30 min/session, 3-5x/week
- progress this exercise property first
how long should a single exercise session last?
generally at least 10 min
exercise bouts of <10 min may be effective but more data needed
progression of exercise via the FITT model
- can increase any component
- initially consider increasing duration
- increase session length by 5-10 min/session per week
- next progress frequency
- finally progress intensity
- progression should be gradual and anticipate setbacks
- triangulate exercise intensity with RPE info
rate of progression depends on what factors?
- individual’s health status/change in health status
- physical fitness status
- training response
- exercise program goals
what is Volume?
how much exercise time is actually spent in the target HR range
monitor and record HR during exercise session
list general components of an exercise training session
- warm-up → 5-10 min (<40% of VO2)
- stretching → 5-10 min
- conditioning → variable
- cool down → 5-10 min
T/F: strengthening/resistance training is not an important part of rehab in cancer pts
FALSE
very important
recommendations for strength/resistance training in cancer pts
- ROM, elastic bands than progress to weight equipment (machines)
- exercise large muscle groups
- proper form must be taught
- start with 1 set of 10 reps; RPE of 2-3
general considerations for strength/resistance training
- start at low resistance
- increase resistance slowly
- keep work phase short
- >1:2 ratio work to rest
- keep number of reps low
- increase number of sets
- stair climbing or other activities that use the major muscle groups and use body weight as resistance
T/F: conditioning drives prescription?
What percentage of 1RM can a person do if poorly conditioned? Moderately conditioned?
what should progress in what order?
TRUE
poorly conditioned = 35-55% of 1RM
moderately conditioned = 55-70% of 1RM
progression = increase reps, then increase sets up to 3, then increase weight
T/F: strengthening and balance may need to precede aerobic training among frail older adults with chronic disease
TRUE
exercise intensity and Beta-Blockers
- age predicted HRmax - 20 = HRmax
- use RPE scale → particularly in the older pts
- equation → 164 - (0.7 * age)
