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PM Exam 7 > Exercise Prescription > Flashcards

Exercise Prescription Flashcards

1
Q

Exercise Prescription

A

Refers to the specific plan of fitness-related activities that are designed for a specified purpose, usually developed by a fitness or rehab specialist for the client or patient

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2
Q

Goal of exercise prescription

A

successful integration of exercise principles and behavioral techniques that motivates the participant to be compliant, thus achieving their goals

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3
Q

Components of Exercise Prescription

A
  1. Types of exercise or activity
  2. Specific workloads
  3. Duration and frequency
  4. Intensity guidelines (THR, RPE)
  5. Precautions regarding certain orthopedic concerns or related comments
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4
Q

ACSM - 4 components of exercise programs

A
  1. Cardiorespiratory fitness
  2. Resistance exercise
  3. Flexibility
  4. Neuromotor (balance, propio,
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5
Q

ACSM Recommendations

Moderate Intensity Cardiorespiratory Exercise

A

> /= 30 min 5 times a week (150min/wk)

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6
Q

ACSM Recommendation Vigorous Intensity Cardiorespiratory Exercise

A

> /= 20 min 3 times a week (75 min/wk)

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7
Q

ACSM Recommendation Vigorous Intensity Cardiorespiratory Exercise

A

Combination >/= 500-1000 MET min/wk

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8
Q

ACSM Recommendation Resistance Exercise

A

2-3 times/wk for each major muscle group (8 muscle groups)

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9
Q

ACSM Recommendation Flexibility Exercise

A

2-3 day/wk for each major muscle tendon group (total of 60 sec per exercise)
Could do this everyday too

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10
Q

ACSM Recommendations Neuromotor Exercise

A

2-3 times/wk for balance, agility and coordination

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11
Q

ACSM for those with chronic diseases or conditions

A

Use same recommendations
Modify to adapt their current activity level, health status, physical function, exercise response and to their individual goals

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12
Q

Health Benefits of physical activity in adults

A
  1. Dec risk of chronic disease
  2. Improve body comp
  3. Improve immune funct
  4. Less depression and better self image
  5. Predictor of longevity
  6. Inc bone health, HDL, metabolic health
  7. Dec LDL
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13
Q

Risks to exercise

A
  1. Coronary risk factors, on meds
  2. HBP > 140/90
  3. Cholesterol levels
  4. Smoking (now or past)
  5. Fasting glucose > 100 mg/dL
  6. Obesity Waist girth >34” women; >40” men
  7. Family hx
  8. Sedentary
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14
Q

How do we asses risk?

Low risk

A

Apparently healthy; no testing needed prior to training

Males

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15
Q

How do we assess risk?

Moderate risk

A

Males > 45
Females > 55
2 or more coronary risk factors
For vigorous exercise (70-80% max HR) need medical exam and exercise testing
For moderate exercise (60-70%) okay to exercise if no signs or symptoms of CV, pulmonary or metabolic disease

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16
Q

How do we assess risk?

High risk

A

One or more signs or symptoms of known CV, pulmonary or metabolic disease
Medical exam and exercise testing per physician for moderate or vigorous exercise

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17
Q

Cardiorespiratory Fitness Low Risk

A

3-5 days/wk
65-90% Max HR
20-60 min continuous or intermittment - large muscle groups

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18
Q

Vigorous Exercise

A

High intensity interval training
3 min WU, :45 max speed and resistance, 1:15 recovery at 50% pace
Total 8 intervals, 2 min cooldown = 20 min workout
2-3 times/wk
Metabolic and aerobic effects have been shown

19
Q

Muscular Fitness

A 
8-10 exercises per session
>/= 1 set 8-12 reps to volitional fatigue 
- For those above 50-60 yo: 10-15 reps 
2-3 days per wk; non consecutive 
Major muscle groups
20
Q

Muscular Fitness

A

Teach correct technique thru full ROM
Concentric/Eccentric 3 sec each
Maintain normal breathing
Good to go with partner for safety and motivation

21
Q

Muscular Fitness - How much resistance - Novice and Intermediate

A

60-70% of 1 rep max - moderate to hard intensity

22
Q

Muscular Fitness - How much resistance - Experienced

A

80% 1RM (hard to very hard)

23
Q

Muscular Fitness - How much resistance - Older and very deconditioned

A

may want to initiate at 40-50% 1 RM and inc reps

Selected resistance should permit 8-12 complete reps

24
Q

One rep max

A

gold standard of dynamic strength testing

Heaviest weight that can be lifted once

25
Q

One rep max procedure

A
  1. Light warm up 5-10 reps at 40-60% perceived max
  2. After 1 min rest, with light stretching, have client lift 3-5 reps at 60-80% perceived max
  3. Add small amount of weight and attempt to lift - if successful rest 3-5 min and lift next weight up (goal is to reach 1 RM in 3-5 max efforts)
  4. 1 RM is last successful weight lifted
26
Q

8 Rep Max

A

for patients 50-60 yo and above = reduce chances of injury

Use same procedure and get 8 rep max

27
Q

Flexibility

A 
Goal is to develop full ROM in major muscle tendon groups
Use static or PNF techniques
2-3 days/wk (ideal is 5-7/wk)
10-30 sec for static
2-4 reps, 60 sec total time each
28
Q

Dynamic warm up is

A

superior to flexibility exercises

29
Q

Neuromotor training

A

Functional fitness training
Combines balance, coordination, gait, agility, proprioceptive training
Tai Chi is studied the most

30
Q

Exercise Adherance

A

Ask patients about their preferences
Start with intensity below their ventilatory threshold
Individualized programs
Set goals, social support, reinforcement

31
Q

Risks of Exercise

A
  1. Musculoskeletal injury
  2. Rhabdomyolysis
  3. Acute myocardial infarction
32
Q

Exercise and Rhamdomylosis

A

Unaccustomed exercise
Hot ambient conditions
Reduce risk with warm up, cool down, stretches and prgression

33
Q

Exercise and MI

A

Regular exercise dec risk
Identify risk factors
Get medical approval for moderate and high risk

34
Q

Special Populations

A
  1. Hypertension
  2. Diabetes
  3. Obesity
  4. Pregnancy
  5. Asthma
35
Q

HTN - standard exercise protocol

A

Freq 3-7 d/wk
30-60 min
Moderate to hard intensity
Resistance training lower resistance higher reps

36
Q

Hypertension as a special population

A
  • no exercise if BP >200/115 mmHg
  • proper meds at normal times
  • emphasize cool down
  • Diuretics - low K may cause arrythmias, med clearance
  • avoid vasalva
37
Q

Diabetes as Special Population

A

Postpone if blood glucose >300 mg/dL
Monitor blood glucose before during and after
Might need to adjust CHO intake/insulin
Use caution in hot water

38
Q

Protocol for diabetic patients

A

4-6 d/wk
low to moderate intensity
use RPE

39
Q

Obese as a special population

A

increased risk, take precaution
Orthopedic injury
Hyperthermia (keep hydrated)
CVD (monitor them)

40
Q

Protocol for obese population

A 
5-7 d/wk work up
30 min/session
Dec joint stresses 
Start low intensity and progress to moderate
Use target HR or RPE
With absence start back at 50% previous
41
Q

Pregnancy as a special population (without complications)

A

Can continue to exercise mild to moderate
Avoid supine position
No exercise to exhaustion
Morphologic changes to modify to non-wt bearing
Use RPE
For new exercises, get physician approval

42
Q

Asthmatics as special population

A 
Proper use of inhalers and postures 
Check for environmental triggers
Swimming may be safest
Use scarf or mask in cool dry air
Long warm up
UE strengthening important part of program for pulmonary
43
Q

Protocol for asthmatics

A

3-5 d/wk
20-30 min
Intensity within tolerated limits

44
Q

Perceived Exertion Scale

A

0-10

No exertion - very very hard

PM Exam 7 (2 decks)

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