Exercise Prescription Flashcards
Basic components of ex programmes
- intensity (overload and progressive overload)
- frequency (regularity and recovery)
- duration (overload and progressive overload)
Ex prescription for CV fitness
Mode: Rhythmic continuous, large muscle groups
Frequency & duration: 3-5x/wk, 20-60min/day
Intensity: ex prescrip by HR, VO2, RPE, workload
HRR/VO2R between 50-85%
Individual rate of progression can vary - individual responsiveness
Ex prescription by heart rate method 1
-HR varies linearly with VO2 during aerobic exercise
Method 1:
-%HRmax = (intensity fraction) x (HRmax)
Ex prescription by HR method 2
Method 2:
%HRR = (intensity fraction) x (HRmax-HRrest) + HRrest
%HRR provides intensities of ex equivalent to values of VO2 regardless of age, fitness level, HRrest
Exercise by perceived exertion
- used when HR not appropriate to use
- eg pregnancy
- may be useful in training and load management in sport
- can use ‘talk test’ or RPE scale (Borg,1982)
Importance of maintaining training effects
- reversibility
- 50% loss in VO2 max after 4wk detraining
- well trained individuals resistant to detraining
- missing ex periodically no negative effect
General principles of exercise prescription
- ex prescription designed to enhance physical fitness, promote health by reducing risk factors & ensure safety
- principles of training
- specific outcomes identified for a particular person should be the ultimate target of the exercise prescription
Exercise prescription for muscular strength and endurance
-training effects specific
-progressive overload
-load expressed % of 1RM
•relative to 1RM (e.g. 80% 1RM)
-RM = max no. reps performed with load
•range of RM (e.g. 8-10RM)
Muscular strengthening
- ex large muscle groups
- 8-12 reps, should fatigue by last rep
- rest 2-3mins between ex
- 2 sets better
- rest day in between
