Exercise Prescription Flashcards
What is a risk for participants who find it difficult to monitor their exertion levels?
Increased risk of an exertion-related cardiac event
Such participants should receive additional guidance on monitoring exertion levels. This is not an absolute contradiction to exercise.
List the 8 absolute contraindications to exercise.
- Unstable angina
- Unstable or acute heart failure
- Unstable diabetes
- New or uncontrolled arhythmias
- Tachycardia (>100)
- Hypertension (>180/100)
- Symptomatic Hypotension
- Febrile illness
These contraindications require evaluation before resuming exercise.
What 3 criteria indicate the client is stable enough to exercise
Durng the preceeding month there has been:
1. No change in symptoms
2. No significant prescription changes
The exercise level & skill they are able to abtain is:
1. moderate intensity
2. Reach borg scale 11-14 or RPE 2-4
3. 40-70% HRR
4. Self monitoring skills obtained and maintained
What other pre-exercise self assessment criteria should be discussed with the instructor prior to exercise
- New Test Results (eg cholesterol, BP)
- New or worstening joint problems
- New medication side effects
What should clients always bring to class?
- GTN spray
- Water
Even if not used on a regular basis
What should the aims and objectives of a long-term exercise programme do?
- Encourage Independance (self help, monitoring and self motivation)
- Advice & support re lifestyle change
- Individualised goal oriented prescription
- Supervised regular sessions to improve:
* Muscular Fitness
* Aerobic capacity
* Balance
* Flexibility - Review and alter as client improves or deteriorates
It is advisable to increase CV duration and increase intensity at the same time. True or false?
False
Only one FITT variable should be increased at a time
Increasing the HRR from 60% yo 65% is a good way of progressing the client. True or false.
True
Progression is requiring further overload after the initial stimulus to create necessary adaptation.
What is meant by ‘Progressive Overload’?
The coupling of progression and overload in exercise training.
What is the term for losing adaptations due to stopping training?
Detraining.
How long can it take to lose training adaptations completely with no activity?
A few months.
What is a recommended practice regarding resistance training (RT) frequency?
RT should not be performed on consecutive days.
What are the main components of fitness to consider in programme design?
Aerobic and resistance training
Balance and flexibility should also be considered.
What should be considered for motor skills development and fall prevention?
Balance and flexibility
These are important for aiding motor skills.
What is the recommended duration for a warm-up before aerobic exercise?
A minimum of 15 minutes
Warm-up should include pulse-raising, mobility, and stretching.
What are the key mechanisms triggered during pulse-raising activities?
Increased coronary blood flow due to vasodilation, raised ischaemic threshold, and reduced risk of angina and arrhythmias
These mechanisms are essential for matching myocardial demands.
By what mechanisms do Coronory Arteries Vasodilate?
- Increased metabolic activity through a number of metabolic by products
- Endothelial Vasodilators eg Nitric Oxide
- Sympathetic Activity (to a lesser degree)
What is the key point regarding coronary arteries during exercise?
Coronary arteries are dilated, and the risk of ischaemia is reduced
This is critical for safe exercise.
What is advisable for the older average age group during range of motion exercises?
A relatively gradual progression of range of motion exercises is advisable.
What activities should be combined to maintain elevated cardiac output during warm-up?
Pulse (metabolism) raising and mobility activities.
For clients with impaired motor skills, what type of activities may be necessary?
Activities that intersperse flexibility/mobility activities with light intensity aerobic activities.
What types of stretches should be included in the warm-up?
Either slow full-range moving stretches or short duration static stretches.
What are four benefits of including stretches in the warm-up?
- Ensure participants explore their full natural range of movement
- Encourage good balance and alignment
- Help identify tight or sore muscles prior to exercise
- Practise positions for maintaining or developing flexibility.
What should be performed with upper body stretches during the warm-up?
Upper body stretches should be performed with the feet moving.