Exercise Prescription

Question 1

Name the 4 exercise types

Answer 1

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

Question 2

What are the principles of exercise prescription?

Answer 2

Overload
Reversibility
Specificity
Individuality
FITT-VP

Question 3

Explain the overload principle

Answer 3

-to stimulate physiological changes, demands must exceed the minimum capacity threshold
-10% guideline states that increases of 10% stimulate adaptation and avoid adverse events

Question 4

Explain the reversibility principle

Answer 4

-without exercise demands being at or above the minimum capacity threshold, adaptions will reverse (detraining)
-volume can be decreases, but intensity must be maintained

Question 5

Explain the specificity principle

Answer 5

-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

Question 6

Explain the individuality principle

Answer 6

-no 2 individuals will respond to exercise the same way
-age, sex, nutrition, sleep, medication

Question 7

Explain the FIT-VP principle

Answer 7

Frequency
Intensity
Type
Volume
Progression

Question 8

What % of HR max is light, moderate, and vigorous intensity

Answer 8

Light= 60%
Moderate= 70%
Vigorous= 80%

Question 9

How do you calculate HR max?

Answer 9

207 - (0.7 x age)

Question 10

What is the intensity and volume for endurance, strength, and power exercise? (Novices)

Answer 10

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

Question 11

What is the 2 on 2 guideline?

Answer 11

If you can perform 2 extra reps per each set, over 2 sessions, you should increase intensity

Question 12

What are adaptations from cardiorespiratory exercise?

Answer 12

Increase
-SV
-BV
-Hb
-myoglobin
-mitochondria
-Type I fibres (aerobic)

Decrease
-resting HR
-BP
-bad cholesterol

Question 13

What are adaptations from resistance exercise?

Answer 13

Increase
-motor unit firing rate/ recruitment
-myofilament size
-capillarization
-bone density
-tensile strength
-MBR

Decrease
-agonist antagonist coactivation

Question 14

What is a MET?

Answer 14

Estimated amount of O2 consumed per kg of body mass per min

O2/kg/min

Question 15

What is EIMD?

Answer 15

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

Question 16

What is social cognitive theory

Answer 16

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

Question 17

What is the trans theoretical model

Answer 17

proposes that people change behaviours through 5 stages

-precontemplation
-contemplation
-preparation
-action
-maintenance

Question 18

What are the 5 A’s (practical model of behaviour change)

Answer 18

-ask
-assess
-advise
-agree
-assist

Question 19

Explain SOAPIE

Answer 19

Subjective
Objective
Analyze/Assessment
Plan
Intervention
Effect

Question 20

What is mechanotransduction

Answer 20

the process by which the body converts mechanical loading into cellular responses that promote structural change

Question 21

What are some physiological adaptations that are associated with hypermobility of connective tissues

Answer 21

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

Question 22

What are some physiological adaptations that are associated with hypermobility of muscle

Answer 22

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

Question 23

Clinical joint mobility vs muscle flexibility

Answer 23

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

Question 24

Explain the curve of connective tissues response to tension

Answer 24

*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

Question 25

Explain the role of muscle spindles

Answer 25

-MS is parallel with muscle fibres and responds in proportion to the stretch they detect
-info is sent to SC and back, preventing muscle from getting stretched too much/quickly, telling it to contract
*if it is held for a while, the MS will reset and respond to the new stretched position

Question 26

Explain the sensory theory of muscle flexibility

Answer 26

suggests that the reason we have temporary increases in flexibility is because of an increased tolerance to tension and pain
*MS are responsible

Question 27

Explain the role of GTOs

Answer 27

-GTO sit in tendon and are stimulated with stretch
-sends info to SC which tells muscle to relax

Question 28

Explain the neuromuscular relaxation theory to muscle flexibility

Answer 28

Autogenic inhibition
-to prevent damage, muscle will relax immediately after you contract it

Reciprocal inhibition
-if a muscle stretches, the opposing muscle is inhibited

*GTOs are responsible

Question 29

What is the DeLorme protocol

Answer 29

Determine 10 RM
3 x 10
1st set at 50% 10RM
2nd set at 75% 10RM
3rd set at 100% 10RM

*once capable of >10 reps on 3rd set, increase load

Question 30

What is the repetition continuum theory

Answer 30

Proposes that resisted exercise that produces fatigue in specific rep ranges develop certain characteristics

-low rep increases strength
-moderate reps increase hypertrophy
-high reps increase endurance

Question 31

What is the intensity and volume for endurance, strength, and power exercise? (Experienced)

Answer 31

E
40-50% 1RM
1-2 sets, 15-20 reps

S
80-100% 1RM
3-5 sets, 1-6 reps

P
0-60% 1RM
3-6 sets, 3-6 reps

Question 32

1RM, RM, RPE, RIR

Answer 32

1RM
-max load lifted for 1 rep

RM
-max load lifted within a range of reps

RPE
-10/10 unable to complete another rep (failure)
- ex. 3 x 8 at 7/10 RPE

RIR
-reps in reserve
-estimation of remaining reps prior to failure

Question 33

What is periodization

Answer 33

-the planned manipulation of exercise prescription variables to maximize adaptations
-have a greater affect on strength than non periodized