Exercise Prescription Flashcards
Statistics show that < ____% of population exercises either in leisure time or structured manner
<25%
Art of exercise prescription is successful integration of exercise science with behavioral techniques that result in ______ and attainment of individual’s goals
Long-term program compliance
T/F: men and women will respond and adapt to training in different manners
FALSE- essentially the same manner
__ is bodily movement that is produced by the interaction of skeletal muscle and that substantially increases energy expenditure
PA
___ is a subclass o PA- planned, structured, and repetitive bodily movements done to improve or maintain one or more components of physical fitness
Exercise
___ is a set of attributes that people have or achieve that relates to ability to perform PA
Physical fitness
____ is body composition, cardiorespiratory endurance, muscular strength and endurance, flexibility
Health-related physical fitness
____ is agility, coordination, balance, power, reaction time, speed
Sport specific physical fitness
There is evidence for an __________ relationship between PA and:
-all-causes mortality
-overweight
-obesity, fat distribution
-T2DM
-colon cancer
QOL and independent living in older adults
Inverse dose-response
ACSM-AHA health update says all healthy adults aged 18-65 need moderate-intensity aerobic PA for minimum of _____ min, ____ d/week, or vigorous activity minimum ____ min, ____ days/week
30, 5
20, 3
NORMAL PEOPLE: _____ min/week for exercise
DIABETES: need to get up every ____ min
150
30
People who are overweight need to exercise _____ min/week
300
Moderate-intensity aerobic activity can be accumulated toward the ____ min minimum by performing bouts each lasting ___ or more minutes
30
10
Every adult should perform activities that maintain or increase muscular strength and endurance a minimum of ____ days/week
2
Exercise recommendations are ______ than PA recommendations…
DIFFERENT
Every adult shoulda cumulate ___ min or more of moderate-intensity PA on most or all days of the week (_____ METS, _____ %HRR)
30
3-6
40-49
____ METS is the lower end of intensity to improve fitness
6
Generally, men over ___ and women over ___ should see physician before embarking on vigorous exercise routine
45, 55
What should you do if you get abnormal cardiac beats during exercise? what about after?
DURING- BAD! Call doc
After- not as bad.
Congenital and hereditary abnormalities that can lead to sudden cardiac death among young individuals includes: (3)
Hypertrophic cardiomyopathy
Coronary artery abnormalities
Aortic stenosis
(Also Marfan’s Syndrome)
Sub-principle of initial values state individuals with ____ fitness will achieve greatest training improvement. Does this hold true for healthy AND for those with CVD?
Lower
YES
Adaptations in metabolic and physiologic symptoms depend on ______
Type of overload imposed
_____ interchange between energy systems or muscle groups being trained with specificity principle
NO
With specificity principle, heart is generalist that is ______ trained no matter what modality is used for training. Is this true for the lungs as well?
Aerobically
YES
Specific exercise elicits specific _____ creating specific _____
Adaptations
Training effects
Training for strength and skill =
Power
Transference of conditioning seen only in very _____ people or those with a _____
Deconditioned
Pathology
After _____ weeks of detraining, significant reductions are seen in both metabolic and working capacity
1-2 weeks
Even among highly trained athletes, beneficial effects of many years of prior exercise training remains ____ and ____
Transient and reversible
Principle of ______ forms the foundation of all training
Progressive overload
Exercise overload will enhance _______
Physiologic improvement
Overload occurs by manipulation of the ___, ____, ____, and _____ of exercise
Frequency, intensity, mode, duration
Achieving health related benefits of regular PA requires lower exercise intensity but greater ____ than required to improve max aerobic fitness
Volume
What are the goals of aerobic training? (2)
Develop functional capacity of central circulation
Enhance aerobic capacity of specific muscles
the following are goals of \_\_\_\_\_: Increase BMD Muscle hypertrophy Increase glucose metabolism indices Enhance serum lipids Improve function Increase bone, muscle, ligament, tendon strength Reduce potential for injury Improve health and well-being Favorable changes in BP Increase lean mass Increase metabolism
Strength training
Initial level of aerobic fitness- more ____ you are, more you can achieve
Deconditioned
Training intensity- needs to be high enough. This is most important factor in _____ training
Aerobic
What are the factors that affect aerobic training? (4)
Initial level of aerobic fitness
Training intensity
Training frequency
Training duration
What are factors that limit aerobic performance? (4)
Ventilation-aeration
Active muscle metabolism
Central blood flow
Peripheral blood flow
_____ system limits aerobic capacity, _____ system has 30% reserve
CARDIAC
PULMONARY
muscle ventilation Ventilation-perfusion rate O2 diffusion capacity Hb-O2 affinity Arterial O2 sat
—> these are factors that limit aerobic performance by ______
Ventilation-aeration
Enzymes and oxidative potential Energy stores and substrate availability Myoglobin concentration Mitochondrial size and number Active muscle mass Muscle fiber type
—> all factors that limit aerobic performance by ______
Active muscle metabolism
Cardiac output (HR, SV) Arterial BP O2 transport (Hb)
—> factors that limit aerobic performance by ____
Central blood flow
Flow to non active regions Arterial vascular reactivity Muscle blood flow Muscle capillary density O2 diffusion Muscle vascular conductance O2 extraction Hb O2 affinity Venous compliance and reactivity
—> factors limiting aerobic performance by _____
Peripheral blood flow
Interaction of ____, ____, and ____ that result in overload to which tissues/organs adapt
Frequency, intensity, duration
Total ____ of training is important reference for improving fitness (____ minutes for normal people)
Volume
150
6 basic parts of aerobic prescription are:
Frequency Intensity Duration Mode Volume Progression
Frequency should be _____ d/wk to increase VO2 max
3-5
Value of added improvement in VO2 max with training >5 days is ______
Minimal to none
Less than 2 days does/does not result in increased VO2
Does not
How many days/week necessary for weight loss
5
Intensity is also known as the _____
Target heart rate (THR) and training zone
Minimal training intensity for improvement in VO2 max is ______% (Karvonen)
40-50
Initial level of fitness greatly effects minimal threshold of _____
Intensity
what is the Karvonen formula?
[(MHR - RHR) x %HRR)] + RHR
MHR is HR from stress test or you can use this formula:
208-0.7xage
If person has pathology- THR is _____ BAR if no stress test was done
20-30
____ can be used as adjunct with HR
RPE
______ is most important component in increasing VO2max
Intensity
What is the threshold (duration) per work that is optimal for aerobic improvement
There isn’t one!
Duration: 20-30 minutes/workout when intensity is _____ % HRR
60%
Duration for workout should be _____ minutes when intensity is <60% HRR
60 min
Workout should be: Longer _____, lower intensity. Shorter _____, higher intensity.
Duration, duration
Training adaptations appear to be independent of the ____ of aerobic exercise
Mode
For weight loss, client should be _______
Weight bearing
Dual-action equipment (arms and legs) will be of higher intensity and use more O2 due to ______
More muscle mass activated
dual action bike is safer for those with _____. B response is less than on stationary bike due to increased muscle mass activated, thus decreasing peripheral constriction.
HTN
Upper body only aerobic exercise causes higher _____, ___, ___ and ___ response at SUB-MAX levels than legs only
HR, BP, VO2, VE
What are the guidelines for exercise volume for normal, diabetes, and weight loss?
150
150
300 min/week
____ SBP/DBP gets higher than _____ SBP/DBP
Arm/leg, leg/arm…
Arm
Leg
Progress monthly by increasing THR by ____
5%
Progress daily/weekly by workload to keep them in ______
THR zone
______ depends on functional capacity, medical and health status, age, individual activity preferences and goals, and tolerance of the client
Progression
Exercise prescription should include a plan to decrease periods of physical ____ in addition to increase in _____
Inactivity
PA
Low level exercise prior to target workout
Warm up
How long should warmup last? Should you stretch cold muscles?
5-10 min
Nope.
Low level exercise at t he end of training/target workout is ___. ____ is preferred here.
Cool down
Stretching
______ is the term used to describe the serious effects of not cooling down, especially with pathology
Post-exercise peril
The catecholamines are still elevated and causing increased O2 consumption for heart and blood can pool in _______ if stop abruptly exercising, leading to _____
LEs
Syncope
If suspect overreaching, need to be concerned. Person is training too much and poor performance will start to occur. Should rest for ______
1-2 weeks
When CNS is overstressed nerve impulses can weaken and become inefficient, leading to host of ______
Overtraining syndrome/symptoms
______% of athletes experience overtraining or _____
10-20
Staleness
Syndrome reflects body’s attempt to provide athlete with appropriate recuperative period- difficult to dx in early stages, best indication is deterioration in physical performance, alterations in mood, high cortisol/cortisone ratio. Rest is needed to decrease symptoms and complete recovery can take weeks or months. _______
Overtraining syndrome
How to avoid overtraining (5)
Sleep Nutrition Stress Training volume Recovery
