Exercise Prescription Flashcards
What is this disease prevention?
PA has been documented as a central component in decreasing CVD and canceer disease risk profiedl
Primary disease prevention
What is this disease prevention?
PA-based treatment programs (cardiac, pulmonary, vascular) have been shown to minimize but in some cases reverse course of established diseases
Secondary disease prevention
What is this disease prevention?
PA has been shown to be an important component in maintaining physiologic function in advanced disease conditions
Tertiery disease prevention
What is the following a defintion of?
that which is used will be maintained or enhanced; that which is not used will atrophy
use/disuse
What is the following a defintion of?
tissue exposed to stress (mechanical, metabolic, chemical) will adapt
Overload
What is the following a defintion of?
for tissue to continue to adapt, the level of stress must be progressed
progression
What is the following a defintion of?
tissue adapts to specific stress applied
specificity
What is the following a defintion of?
tissue adaptation to stress requires rest periods to allow for tissue re-synthesis
Recuperation
What is the following a defintion of?
upon stress adaptation a certain level of activity is required to maintain adaptation level and avoid loss of adaptation
Reversiblity
Which part of the FITT principle is this?
physical activity sessions per unit of time
Frequency
Which part of the FITT principle is this?
degree of tissue/system stress to best meet treatment goals (HR, HRR, RPE, VO2)
Intensity
Which part of the FITT principle is this?
time of physical activity to best meet treatment goals
Time
Which part of the FITT principle is this?
type of physical activity to best meet treatment goals
Type
How long should a warm up be?
10 - 15 min
How long should conditioning be?
20 - 60 min
How long should cool down be?
10 - 15 min
What should the frequency of Aerobic exercise be?
3 x week
What should the intensity of aerobic exercise be?
Moderate (40-60% HRR) &/or vigorous (60-89% HRR)
What should the time be for aerobic exercise?
- 30 - 60 min x day of moderate intensity
- 20 - 60 min x day for vigorous intensity
What should the type be for aerobic exercise?
performed in a continous or intermittent manner that invovles major muscle groups
What should the frequency be for resistance exercise?
2 x week
What should the intensity be for resistance exercise?
60 - 70% 1 RM performed for 8-12 reps
What should the type be for resistance exercise?
- multijoint exercises affecting more than one muscle group
- single-joint and core exercises
What should the frequency be for flexibility exercise?
- > 2 - 3 x week (daily being most effective)
What should the intensity be for flexibility exercise?
Stretch to the point of feeling tightness or slight discomfort
What should the time be for flexibility exercise?
- static stretch: hold for 10 - 30 secs
- older adults: 30 - 60 secs
- proprioceptive: 3 - 6 secs
What should the type be for flexibility exercise?
- series for each muscle group
- static flexiblity
What is the protocool for HITT
4 x 4 min with 3 min rest
What is the protocol for SIT
3 x 20s with 2 min rest
What is the protocol for Resistance based training
barbell complex 5 reps of 5 exercises back to back with 2 min rest between intervals
What is the protocol for HIFT?
three rounds for 400-m run, 10 clean and press, 10 burpees
What is the relationship between intensity and time?
inverse relationship
