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(UTEP) Exercise Physiology > Exercise Prescription > Flashcards

Exercise Prescription Flashcards

1
Q

What is the purpose of exercise prescription?

A

To provide guidance to professionals who counsel and prescribe individualized exercise to apparently healthy adults of all ages

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2
Q

What information is needed for exercise prescription?

A
  • Health history
  • Risk stratification
  • Goals (Long- and short-term)
  • Level of commitment
  • Obstacles
  • Type of program needed
  • Medical Clearance
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3
Q

Types of Medical Clearance

A
  • Coronary artery disease (CAD) screening
  • Physical examination
  • Exercise ECG
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4
Q

ACSM Recommendations for Moderate-Intensity Exercise

A

Cardiorespiratory Exercise for:

  • 30+ min/day
  • 5+ days/week
  • Total of 150+ min/week
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5
Q

ACSM Recommendations for Vigorous-Intensity Exercise

A

Cardiorespiratory Exercise for:

  • 20+ min/day
  • 3+ days/week
  • Total of 75+ min/week
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6
Q

ACSM Recommendations for Moderate/Vigorous-Intensity Combo Exercise

A

Achieve a total energy expenditure of 500-1000+ METxmin/week

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7
Q

ACSM Recommendations for Resistance Exercise

A
  • Work each of the major muscle groups
  • 2-3 days/week
  • 2-4 sets
  • 8-12 reps/set
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8
Q

ACSM Recommendations for Flexibility Exercise

A
  • Total of 60 seconds/exercise

- 2+ days/week

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9
Q

FITT Principles of Exercise Prescriptions

A
  • Frequency
  • Intensity
  • Time (duration/volume)
  • Type (mode)
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10
Q

Frequency

A
  • How often exercise is performed
    Recommendation:
  • 5+ days/week of moderate exercise
  • 3+ days/week of vigorous exercise
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11
Q

Intensity

A
  • How hard the athlete is working
    Recommendation:
  • Moderate intensity- 3-5.9 METs
  • Vigorous intensity- 6+ METs
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12
Q

Time

A
  • How long exercise lasts
    Recommendation:
  • Moderate intensity: 30-60+ min/day; 150+ min/week
  • Vigorous intensity: 20-60 min/day; 75+ min/week
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13
Q

Type

A
  • Mode of exercise
    Recommendation:
  • Regular, continuous rhythmic exercise using large muscle groups
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14
Q

Classification of Exercise Intensity

A
  • Very light
  • Light
  • Moderate
  • Heavy
  • Very heavy
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15
Q

Very Light Exercise

A
  • HR max % – <35%
  • VO2 max – <30%
  • RPE – <9
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16
Q

Light Exercise

A
  • HR max % – 35-59%
  • VO2 max – 30-49%
  • RPE – 10-11
17
Q

Moderate Exercise

A
  • HR max % – 60-79%
  • VO2 max – 50-74%
  • RPE – 12-13
18
Q

Heavy Exercise

A
  • HR max % – 80-89%
  • VO2 max – 75-84%
  • RPE – 14-16
19
Q

Very Heavy Exercise

A
  • HR max % – 90+%
  • VO2 max – 85+%
  • RPE – >16
20
Q

Relationship between HR and VO2

A

There’s a linear relationship between HR and VO2 with increasing rates of work

21
Q

STRRIDE study

A

Studies of a Targeted Risk Reduction Intervention with Defined Exercise

22
Q

STRRIDE Eligibility Criteria

A
  • Age: 40-65
  • Body Composition: BMI b/t 25-35
  • Blood Pressure: < or equal to 160/90 mmHg
  • Demographics: equal genders, 30% minority
  • Activity Level: sedentary, peak VO2 < or equal to 40 mL/kg/min (11 METs)
  • Medications: nothing known to influence skeletal muscle or exercise training responses and stable for 6 months
23
Q

STRRIDE Training Protocols

A
  • Low volume/Moderate intensity
  • Low volume/Vigorous intensity
  • High volume/Vigorous intensity
  • Inactive
24
Q

Low volume/Moderate Intensity

A

Intensity (% of VO2 max): 40-55%
Volume (kcal/wk): 1300
Frequency (min/wk): 170

25
Q

Low volume/Vigorous Intensity

A

Intensity (% of VO2 max): 65-80%
Volume (kcal/wk): 1300
Frequency (min/wk): 120

26
Q

High volume/Vigorous Intensity

A

Intensity (% of VO2 max): 65-80%
Volume (kcal/wk): 2200
Frequency (min/wk): 170

27
Q

Inactive

A

Intensity (% of VO2 max): None
Volume (kcal/wk): None
Frequency (min/wk): None

28
Q

STRRIDE Study Design

A
  • 0-3 months: Ramp-up
  • 4-9 months: Training
  • Month 9: Detraining
  • 10-12 months: Retraining (optional)
29
Q

Percent Change in Peak VO2 (lowest to highest)

A
  • Inactive
  • Low volume/moderate intensity
  • Low volume/vigorous intensity
  • High volume/vigorous intensity
30
Q

Percent Change in Body Mass

A
  • Inactive (+1)
  • Low Volume/Moderate Intensity (-1)
  • Low Volume/Moderate Intensity (-0.75)
  • High Volume/Vigorous Intensity (-2)
31
Q

Changes in Waist Circumference

A
  • Inactive (+2)
  • Low Volume/Moderate Intensity (-1)
  • Low Volume/Moderate Intensity (-1)
  • High Volume/Vigorous Intensity (-3)
32
Q

Changes in Body Fat Stores

A

Greatest negative changes occur for high volume/vigorous intensity

33
Q

Changes in Insulin Sensitivity

A

Low volume/Moderate intensity and High volume/Vigorous intensity had similar/best positive changes

(UTEP) Exercise Physiology (4 decks)

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