EXERCISE PRESCRIPTION FOR AEROBIC AND RESISTANCE TRAINING

Question 1

What is the role of intensity and rehabilitation?

Answer 1

-provide a stronger and different stimulus every time

-objectively assess progression for the patient

Question 2

What happens to tissue overtime during high intensity exercise?

Answer 2

At first, strength or cardiovascular gains are significant and then overtime these gains plateau

*dose-response relationship

Question 3

What is the relationship between high intensity strengthening and gait speed?

Answer 3

As one repetition maximum increases gait speed increases as well

Question 4

What relationship has been found between upper extremity strength training and cognitive function?

Answer 4

Participants that engage in upper extremity strength training preserve their cognitive status whereas those that didn’t, had a decrease in their cognitive status

Question 5

What contributes to strength gains early on in exercise training versus later on?

Answer 5

-early strength gains are due to neurological changes: 2 to 4 weeks

-hypertrophy happens later: around six weeks

Question 6

Resistance training exercise prescription

Answer 6

Frequency: 2 to 3 times a week
Intensity: start at 40 to 60% and progressed to 70 to 80% 1 RM
Time: 6 to 8 weeks for hypertrophy
Type: strength (free weights, body weight) and functional training

80% one rep max, eight reps to failure, 15/20, or 7-8/10 RPE

Question 7

Aerobic training exercise prescription

Answer 7

Frequency: 3 to 5 times a week
Intensity: start at 40 to 60% and progressed to 70 to 80%
Time: 150 minutes per week
Text: treadmill, walking, stationary bike

70-80% V02, 14-15 out of 20 RPE, or about 6/10 RPE, 70-80% heart rate max