Exercise Prescription Flashcards
Bodily movement that is produced by the interaction of skeletal muscle and that substantially increases energy expidenture
Physical activity
Planned/structured and repetitive body movement to improve fitness
Exercise
set of attributes that people have of achieve that relates to ability to perform PA
physical fitness
RDA exercise?
moderate 30 min 5x/week
vigorous 20 min 3x.week
What are some congenital and heredity abnormalities resulting in cardiac death on young niggas
Hypertrophic Cardiomyopathy
Coronary artery abnormalities
Aortic stenosis
What are the training principles?
individuality
specificity
Disuse/reversibility.
progressive overload
What are goals of aerobic training
enhance aerobic capacity
develop Fx capacity of central circulation
What are factors affecting aerobic training?
initial level of aerobic fitness
Intensity
Frequency
Duration
What limits aerobic performance
Central/peripheral blood flow
Ventilation
Active muscle metabolism
What results in overload to which tissues/organs adapt?
frequency
Intensity
Duration
What is important reference for improving fitness
Total volume of training
Six parts of aerobic prescription?
Frequency Intensity Duration Mode Volume Progression
What can be used as adjust with HR?
RPE
Most important component increasing VO2 max?
Intensity
Intensity and Duration are
interrelated
Older adults who took breaks at least 8x/hour had
better physical functioning.
What is safer for pts. with hypertension?
why?
Dual-action bike
BP response less that stationary bike.
What is higher at submax level with UE exercise?
HR
BP
VO2
VE
Volume guidelines
America-150 mins
diabetes-150 mins
weight loss-300 mins
Progression monthly done by increasing THR by
5%
Progression daily/weekly by
workload
Progression depends on
functional capacity medical/health status age goals tolerance.
pain is a sign of
overuse.
with exercise prescription, you want to decrease periods of
physical inactivity
serious effects of not cooling down especially wit pathology
post-exercise peril
after exercise, catecholamines are still elevated causing
increased O2 consumption for the heart. blood can pool to LE
Planned systemic and progressive increase in training to improve performance
Overload
Unplanned excessive overload with inadequate rest.
overreaching
Untreated overreaching producing long term decreased performance
Overtraining
What happens when CNS is overstressed?
Nerve impulse can weaken and become inefficient..
How to Dx overtraining syndrome early on
bad performance
altered mood
high cortisol/cortisone ratio
when is complete recovery of overtraining
weeks or months.
how to avoid overtraining
Sleep Nutrition Stress Training Volume Recovery
