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Therapeutic Exercise Prescription > General Principles Of Exercise Prescription > Flashcards

General Principles Of Exercise Prescription Flashcards

1
Q

Define physical activity

A

Any bodily movement, produced by skeletal muscles that requires energy expenditure.

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2
Q

Define aerobic physical activity

A

Activity produced in a rhythmic manner by the body’s large muscles for a sustained period of time, to improve cardiovascular fitness.

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3
Q

Define bone strengthening activity

A

To increase the strength of specific bones using impact or tension forces

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4
Q

Define balance training

A

Static or dynamic training to improve the ability to withstand challenge from postural sway or motion.

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5
Q

Define muscle strengthening

A

Activity to increase skeletal muscle strength, power, endurance or mass.

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6
Q

List the different types of body activities

A
  • physical activity
  • aerobic physical activity
  • bone strengthening
  • balance training
  • muscle strengthening
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7
Q

What are the benefits of aerobic/endurance training ?

A
  • increases tolerance to training
  • increases stroke volume
  • increases blood flow to the muscles
  • increases the 02 carrying capacity through the increase in formation of red blood cells
  • increases the capillary density in the muscle mass
  • increases the size and number of mitochondria
  • improves glucose uptake
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8
Q

What are the benefits of muscles strengthening

A
  • increase in muscle strength, size and power
  • increase in neuromuscular function
  • increase in bone strength and density
  • increase in tendon and ligament strength and thickness
  • increase in balance and decrease in risk of fall
  • increase in gait stability, walking speed and efficiency
  • decrease in blood pressure, glucose intolerance and insulin resistance
  • decrease in body fat (increase in fat free mass) and basal metabolic rate
  • decrease in all-cause mortality indépendant of aerobic activity
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9
Q

What are the WHO guidelines on PA to maintain good health in adults ?

A

From 150 to 300 mn of moderate PA per week
Or
From 75 to 150 mn of vigorous PA per week
On average, not as a single block

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10
Q

What are the WHO guidelines on muscle strengthening to maintain good health in adults ?

A

At least to days per week at moderate or greater intensity for each muscle group

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11
Q

What is the %HRmax of a sedentary person ?

A

<40%HRmax

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12
Q

What is the %HRmax of a light PA

A

40-55%HRmax

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13
Q

What is the %HRmax of moderate PA ?

A

55-70%HRmax

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14
Q

What is the %HRmax of vigorous PA ?

A

70-90%HRmax

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15
Q

What are the WHO guidelines on PA to maintain good health in children and teenagers ?

A

An average 60 min per day from moderate to vigorous intensity. But the more the better.
Both aerobic and muscle strengthening

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16
Q

What are the basic components of exercise prescription ?

A

«FITT- VP»
- Fitness
- Intensity
- Type
- Time
- Volume
- Progression

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17
Q

What are the recommandations for aerobic PA ?

A

F: 3-5/7
I: Mod = 40-59% HRR / Vig = 60-80HRR (the highest the best)
Ty: rhythmic
Ti : Mod = 150mn/week / Vig = 75mn/week for a minimum of 10mn per bout
V : 5400-7900 step per day
P : slow gradual increase

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18
Q

What are the basic principles of muscle strengthening ?

A
  • progressive overload
  • specificity
  • reversibility
  • fitness
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19
Q

What means progressive overload (as a principle of muscle strengthening)?

A

Change one data at a time such as :
- load
- intensity
- volume of sets and reps
- rest intervals
- duration
- frequency
- mode
- periodisation

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20
Q

What is the SAID principle ?

A

Means Specific Adaptation to Imposed Demands.
Train according to the specific characteristics needed

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21
Q

Explain the reversibility principle

A

All gains are transient and can be reversible
Losses are caused by disuse and are quicker than gain due to training

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22
Q

Explain the Fitness principle

A

Untrained achieve gains faster than trained athletes
Untrained loose gains faster than trained athletes
Initial gains in strength are due to neural factors

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23
Q

What are the recommandation for muscle training ?

A

F: 2X/W for each muscle group
I: 70%1RM
T: Free weights, body weights, machines, resistance band, resistance HIIT…
T: Depends on program and load
V: 2-4 sets of 8-12 reps to maintain fitness
P: progressive overload

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24
Q

How to calculate 1RM without measurement device ?

A

Use the Holden pyramid/ diagram

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25
Q

Describe the Holden diagram

A

1Rep = 100%RM
2Reps = 95%RM
4Reps = 90%RM
7Reps = 85%RM
11Reps = 80%RM
16Reps = 75%RM
22Reps = 70%RM
25Reps = 65%RM

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26
Q

How to effectively increase the value of 1RM ?

A

By doing repetitions until momentary failure for at least 6 weeks

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27
Q

What is tapering ?

A

A decrease in training before a competition
Intensity remains high but volume decreases up tp 60-70%

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28
Q

Can we prescribe stretching to increase performance ?

A

No, it will lower performance in explosive exercises
It will increase the energy cost of running

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29
Q

What is static stretching useful for ?

A

Cool down

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30
Q

What are the recommandations for stretching training ?

A

F: 2-3 X week
I: to the point of discomfort
T: 10-30s
T: static, dynamic, ballistic, PNF of all major muscle/tendon unit
V: total of 60s over 2-4 reps

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31
Q

What are the recommandations for neuromotor/agility training ?

A

F: 2-3 / Week
I: unknown
T: 20-30mn / days
T: motor skills (balance, proprioception, agility, coordination)
V: Unknown
P: Unknown

32
Q

What is the specificity of agility training ?

A

It includes a decision making component

33
Q

What is the general weekly program to maintain health

A

Energy expenditure :
- every day
- 30mn
- 55-70% HR max

Aerobic fitness :
- 3 to 5 days a week
- 20 to 60 mn
- 65-90% HR max

Strength :
- 2 to 3 days a week
- at least one set of 8 to 10 exercises
- 8 to 12 RM until muscular exhaustion

34
Q

What are the WHO recommandations on Physical activity during pregnancy ?

A

At least 150 mn of moderate PA per week
Activities even vigorous from before pregnancy can be maintained
Include aerobic, strengthening and stretching
Reduce sedentary time as much as possible

35
Q

According to WHO what are the safety precautions about PA in pregnancy and post-partum ?

A

Avoid PA in excessive heat, especially with high humidity
Stay hydrated
Avoid PA with risk of contact and falling or with a limited oxygenation (eg: in high altitude)
Avoid supine after first trimester
Gradual return to activity post birth especially in case of caesarean birth

36
Q

What are the WHO recommandations on PA in chronic diseases ?

A
  • PA is safe in cancer, hypertension, diabetes type 2, HIV, depression, anxiety and obesity
  • any PA will bring benefits comparing to a sedentary behavior
37
Q

What are the WHO recommandation on PA for children with disability ?

A
  • at least 60mn per day of moderate to vigorous aerobic PA
  • at least 3 days per week, strengthening activities
  • reduce sedentary time to the minimum especially recreational screen time
38
Q

What are the WHO recommandations in PA for adults with disabilities ?

A
  • at least 150 to 300 mn of moderate aerobic PA or 75 to 150 mn of vigorous aerobic PA per week (general health benefit)
  • on two or more days a week moderate to greater intensity strengthening (functional abilities increase)
  • limit sedentary time to it’s minimum
39
Q

What are the WHO recommandations in PA for elderly people ?

A

Same as younger people
Vary PA by incorporating functional balance and strength training at a moderate or higher intensity 3 days a week

40
Q

What are the benefits of PA in older adults ?

A
  • slows/halts physical deterioration
  • high intensity leads to substantial strength gain
  • decreased risk of falling
  • increase in functional performance
41
Q

What are the recommandations for resistance training in elderly ?

A

F: 2 cessions per week
I: 70-79% 1RM
T: machine based
V: 2 to 3 sets of 7 to 9 reps (4s rest between reps)
TUT: total of 6s (total of concentric, eccentric, isometric)
P: progressive overload (maintain intensity high)

42
Q

What are the changes related to strength training in elderly ?

A
  • increase in muscle strength
  • increase in muscle morphology
  • training over 50 weeks had best results but 6-9 weeks is slightly less effective
43
Q

What are the recommandations for fall prevention exercises program ?

A
  • age appropriate (support if necessary)
  • one minute per station with one minute break
  • changes in balance, strength and power and function
  • supervised twice a week over 12 weeks
44
Q

At what time of the day MUST people with diabetes type I train ?

A

In the morning to avoid a possibly deadly hypoglycemia during nigh.
Monitoring of an endocrinologist is compulsory

45
Q

What are the aims of exercise training ?

A
  • increase muscle strength and power
  • enhance cardiovascular system
  • increase resistance to fatigue
  • rehabilitation
  • increase performance
  • injury prevention
46
Q

What are the basic principles of training ?

A
  • overload
  • frequency
  • duration
  • volume
  • intensity
  • rest and recovery
  • psychological stress
  • specificity
  • periodisation
47
Q

Define overload

A

Application of stress above the normal level

48
Q

What is the concomitant principle of overload ?

A

Super compensation : repeated strains need to be below a threshold of injury with adequate recovery time

49
Q

What are the possible effects of under recovery ?

A
  • over reaching : with adequate rest quick recovery is still possible, without adequate rest, overtraining syndrome takes place with prolonged symptoms or to leads to stress fracture.
50
Q

What is Wolff’s law

A

Adaptation occurs based on stresses applied to tissue

51
Q

How to provoke adaptation in tendons, how long does it take?

A

With progressive slow loading
Takes up to one year

52
Q

How do ligaments adapt ?

A

With a variable loading through all ranges and joint positions

53
Q

How does connective tissue adapt ?

A

Responds to oxidative loading (endurance)

54
Q

How do bones adapt ?

A

With high rate of loading, rapid movement eg: running/ jumping

55
Q

How do muscles adapt ?

A

Respond to stretch and strength stimulus
Rapid adaptation

56
Q

Define optimal loading

A
  • directed to appropriate tissue
  • loading through functional range
  • appropriate blend of compressive, tensile and shear loading
  • variability in magnitude, direction, duration and intensity
  • includes neural overload
  • tailored to individual characteristics
  • functional
57
Q

Define sub-optimal loading

A

-Non-specific generalized loading
- loading through limited ranges of motion
- loading exclusively in a single manner
- constant unidirectional load
- minimal neural stimulus
- generic, non individualized
- non-functional, single segmental loading

58
Q

Which factors can be adapted to reach progressive overload ?

A
  • increase frequency
  • increase the number of repetitions in each set
  • increase the number of exercises
  • decrease the rest period between the sets/ exercises
  • increase the loads utilized
  • change the speed of movement
59
Q

Define frequency

A

The number of cessions of training in a defined period

60
Q

What is the typical frequency of endurance training ?

A

Begin every two day for 3 months, then increase with two days and 1 off, then 3 days and 1 off.
Elite athlete may train daily, with multiple cessions a day for 5 to 6 days per week

61
Q

Define the concept of duration

A

The amount of time per training cession

62
Q

What are the recommandations regarding duration of cessions ?

A

For the first 12 months, duration should be prescribed rather than distance
After 12 months, faster paced cessions and speed cessions should be included

63
Q

Define the concept of volume

A

Total amount of training over a period of time
Combination of duration and intensity

64
Q

Define the concept of intensity

A

Measure of “how hard is the exercise” and can be monitored by :
- sub maximal oxygen consumption
- heart rate
- blood lactate
- weight lifted during the exercise
- perception of effort : Borg scale / modified borg scale (multiply the score by the number of reps)

65
Q

Why heart rate monitoring isn’t accurate ?

A
  • HR increases before a competition
  • HR is influenced by other factors
  • HR cannot be accurately measured by portable gear
66
Q

What is the dosage of HIIT in a training cession ?

A

No more than 5-10% of the cession
Speed/interval sessions are performed at 80-100% of VO2max

67
Q

What is the heart rate pattern in recovery phase ?

A

HR should reduce of at least 20 bpm within 1 mn after stop in healthy people
HR should reduce of at least 40 bpm within 1 mn after stop in athletes
The ability of the heart to adapt to different inputs is an indication of fitness

68
Q

What test is used to monitor recovery ?

A

HIMS
Heart Rate Interval Monitoring System

69
Q

What are the signs and symptoms of the overtraining syndrome ?

A
  • painful muscles
  • muscle fatigue
  • general feeling of fatigue
  • depression
  • irritability
  • disturbed sleep patterns
  • weight loss
  • raised resting pulse rate
  • increased susceptibility to upper respiratory tract infections
  • gastrointestinal disturbances
  • decrease in performance
  • degredation of performances
70
Q

How long does recovery from overtraining syndrome take ?

A

Up to years

71
Q

What are the recommandations in case of overtraining syndrome

A

Complete rest for a week

72
Q

What other factor apart from training load can cause overtraining syndrome ?

A

Psychological stress sometimes from the external pressure of the coach, family
Some activities such as endurance increase the cortisol level

73
Q

Define the specificity principle

A

Train according to what you need

74
Q

Detail periodisation in a team sport

A

Off season : preparation = general fitness improvement, increase hypertrophy, basic strength and base endurance
Pre-season : transition = train the specific components required for the sport, endurance, speed and power
In season : competition = maintenance of improvements gained during pre-season
Rest : doing nothing for a few weeks (different from off season!)

75
Q

What are the different cycles of periodisation ?

A

Multi year cycle
Annual cycle
Macro cycles (several months)
Meso cycles (2 weeks to several months)
Micro cycles (up to 7 days)

76
Q

What is tapering ?

A

The decrease in training before a competition
Intensity should remain high while volume decreases to 60-70% of usual volume

Therapeutic Exercise Prescription (4 decks)

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