Exercise Prescription Flashcards
Name the 4 exercise types
Cardiorespiratory
-large muscles performing over long duration
-reflects ability to supply O2 and remove CO2
Flexibility
-moves joints through ROM
-reflects ability for joints and muscles to move freely
Neuromotor
-moves that maintain balance, require coordination, or agility
-reflects coordination of nervous and MSK systems
Resistance
-endurance (low/mod force, long duration)
-power (low/mod force, short duration)
-strength (high force, any duration)
-reflects functional ability of MSK and nervous system
What are the principles of exercise prescription?
Overload
Reversibility
Specificity
Individuality
FITT-VP
Explain the overload principle
-to stimulate physiological changes, demands must exceed the minimum capacity threshold
-10% guideline states that increases of 10% stimulate adaptation and avoid adverse events
Explain the reversibility principle
-without exercise demands being at or above the minimum capacity threshold, adaptions will reverse (detraining)
-volume can be decreases, but intensity must be maintained
Explain the specificity principle
-if you wish to see specific adaptions, then you must perform the associated exercise
-ex. resistance exercises cause muscular adaptations while cardiorespiratory cause metabolic changes
Explain the individuality principle
-no 2 individuals will respond to exercise the same way
-age, sex, nutrition, sleep, medication
Explain the FIT-VP principle
Frequency
Intensity
Type
Volume
Progression
What % of HR max is light, moderate, and vigorous intensity
Light= 60%
Moderate= 70%
Vigorous= 80%
How do you calculate HR max?
207 - (0.7 x age)
What is the intensity and volume for endurance, strength, and power exercise? (Novices)
Endurance
I- 40-50% 1RM
V- 1-2 sets, 15-20 reps
Strength
I- 60-70% 1RM
V- 1-3 sets, 8-12 reps
Power
I- 0-60% 1RM
V- 1-3 sets, 3-6 reps
*needs longer rest
What is the 2 on 2 guideline?
If you can perform 2 extra reps per each set, over 2 sessions, you should increase intensity
What are adaptations from cardiorespiratory exercise?
Increase
-SV
-BV
-Hb
-myoglobin
-mitochondria
-Type I fibres (aerobic)
Decrease
-resting HR
-BP
-bad cholesterol
What are adaptations from resistance exercise?
Increase
-motor unit firing rate/ recruitment
-myofilament size
-capillarization
-bone density
-tensile strength
-MBR
Decrease
-agonist antagonist coactivation
What is a MET?
Estimated amount of O2 consumed per kg of body mass per min
O2/kg/min
What is EIMD?
Exercise induced muscle damage
-exercise causing mechanical/metabolic stress which damages muscle
-pain, stiffness, soreness, swelling, loss of strength
-onset 8-24hrs
-peaks 48-72hrs
-minimized with warm up, gradual progressions, eccentric contractions
What is social cognitive theory
proposes behaviour is based on dynamic interactions of the individual, environment, and behaviour
-has to do with someones self efficacy
-greater self efficacy, greater the effort
-(sources) past experiences, emotional arousal, verbal persuasion, vicarious experience
What is the trans theoretical model
proposes that people change behaviours through 5 stages
-precontemplation
-contemplation
-preparation
-action
-maintenance
What are the 5 A’s (practical model of behaviour change)
-ask
-assess
-advise
-agree
-assist
Explain SOAPIE
Subjective
Objective
Analyze/Assessment
Plan
Intervention
Effect
What is mechanotransduction
the process by which the body converts mechanical loading into cellular responses that promote structural change
What are some physiological adaptations that are associated with hypermobility of connective tissues
Collagen cross linking
-when there is less lubrication, fibres begin to cross link rather than lay in nice lines
Collagen adhesions
-collagen build up on top of each other and form adhesions
Disorganized orientation
-new collagen is laid down after trauma, if there is no mechanical tension they lay down irregularly
What are some physiological adaptations that are associated with hypermobility of muscle
Atrophy
-sarcomeres shrink, shrinking muscle
Sarcomere loss
-if the sarcomeres are in a certain position for a prolonged period (i.e., lengthened), more sarcomeres are added to create a longer muscle and therefore an optimal length for contraction
Tone
-the passive state of muscle contraction
-more tone = less mobility
Clinical joint mobility vs muscle flexibility
Joint
-limited by non contractile tissues
-due to structural changes
-usually described as stiffness
Muscle
-limited by contractile tissues
-due to neural control
-usually described as tightness
Explain the curve of connective tissues response to tension
*CT response is rate and time dependent
Elastic Deformation Phase
i. stress relaxation (toe)= hard to change initial length, then becomes easier
ii. creep(linear)= easily stretched
iii. temporary changes in mobility
Plastic Deformation Phase
i. microscopic failure= small tears (plastic)
ii. macroscopic failure
iii. permanent changes in mobility
