General Principles Of Exercise Prescription Flashcards
Define physical activity
Any bodily movement, produced by skeletal muscles that requires energy expenditure.
Define aerobic physical activity
Activity produced in a rhythmic manner by the body’s large muscles for a sustained period of time, to improve cardiovascular fitness.
Define bone strengthening activity
To increase the strength of specific bones using impact or tension forces
Define balance training
Static or dynamic training to improve the ability to withstand challenge from postural sway or motion.
Define muscle strengthening
Activity to increase skeletal muscle strength, power, endurance or mass.
List the different types of body activities
- physical activity
- aerobic physical activity
- bone strengthening
- balance training
- muscle strengthening
What are the benefits of aerobic/endurance training ?
- 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
What are the benefits of muscles strengthening
- 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
What are the WHO guidelines on PA to maintain good health in adults ?
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
What are the WHO guidelines on muscle strengthening to maintain good health in adults ?
At least to days per week at moderate or greater intensity for each muscle group
What is the %HRmax of a sedentary person ?
<40%HRmax
What is the %HRmax of a light PA
40-55%HRmax
What is the %HRmax of moderate PA ?
55-70%HRmax
What is the %HRmax of vigorous PA ?
70-90%HRmax
What are the WHO guidelines on PA to maintain good health in children and teenagers ?
An average 60 min per day from moderate to vigorous intensity. But the more the better.
Both aerobic and muscle strengthening
What are the basic components of exercise prescription ?
«FITT- VP»
- Fitness
- Intensity
- Type
- Time
- Volume
- Progression
What are the recommandations for aerobic PA ?
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
What are the basic principles of muscle strengthening ?
- progressive overload
- specificity
- reversibility
- fitness
What means progressive overload (as a principle of muscle strengthening)?
Change one data at a time such as :
- load
- intensity
- volume of sets and reps
- rest intervals
- duration
- frequency
- mode
- periodisation
What is the SAID principle ?
Means Specific Adaptation to Imposed Demands.
Train according to the specific characteristics needed
Explain the reversibility principle
All gains are transient and can be reversible
Losses are caused by disuse and are quicker than gain due to training
Explain the Fitness principle
Untrained achieve gains faster than trained athletes
Untrained loose gains faster than trained athletes
Initial gains in strength are due to neural factors
What are the recommandation for muscle training ?
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
How to calculate 1RM without measurement device ?
Use the Holden pyramid/ diagram
Describe the Holden diagram
1Rep = 100%RM
2Reps = 95%RM
4Reps = 90%RM
7Reps = 85%RM
11Reps = 80%RM
16Reps = 75%RM
22Reps = 70%RM
25Reps = 65%RM
How to effectively increase the value of 1RM ?
By doing repetitions until momentary failure for at least 6 weeks
What is tapering ?
A decrease in training before a competition
Intensity remains high but volume decreases up tp 60-70%
Can we prescribe stretching to increase performance ?
No, it will lower performance in explosive exercises
It will increase the energy cost of running
What is static stretching useful for ?
Cool down
What are the recommandations for stretching training ?
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
What are the recommandations for neuromotor/agility training ?
F: 2-3 / Week
I: unknown
T: 20-30mn / days
T: motor skills (balance, proprioception, agility, coordination)
V: Unknown
P: Unknown
What is the specificity of agility training ?
It includes a decision making component
What is the general weekly program to maintain health
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
What are the WHO recommandations on Physical activity during pregnancy ?
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
According to WHO what are the safety precautions about PA in pregnancy and post-partum ?
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
What are the WHO recommandations on PA in chronic diseases ?
- PA is safe in cancer, hypertension, diabetes type 2, HIV, depression, anxiety and obesity
- any PA will bring benefits comparing to a sedentary behavior
What are the WHO recommandation on PA for children with disability ?
- 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
What are the WHO recommandations in PA for adults with disabilities ?
- 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
What are the WHO recommandations in PA for elderly people ?
Same as younger people
Vary PA by incorporating functional balance and strength training at a moderate or higher intensity 3 days a week
What are the benefits of PA in older adults ?
- slows/halts physical deterioration
- high intensity leads to substantial strength gain
- decreased risk of falling
- increase in functional performance
What are the recommandations for resistance training in elderly ?
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)
What are the changes related to strength training in elderly ?
- increase in muscle strength
- increase in muscle morphology
- training over 50 weeks had best results but 6-9 weeks is slightly less effective
What are the recommandations for fall prevention exercises program ?
- 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
At what time of the day MUST people with diabetes type I train ?
In the morning to avoid a possibly deadly hypoglycemia during nigh.
Monitoring of an endocrinologist is compulsory
What are the aims of exercise training ?
- increase muscle strength and power
- enhance cardiovascular system
- increase resistance to fatigue
- rehabilitation
- increase performance
- injury prevention
What are the basic principles of training ?
- overload
- frequency
- duration
- volume
- intensity
- rest and recovery
- psychological stress
- specificity
- periodisation
Define overload
Application of stress above the normal level
What is the concomitant principle of overload ?
Super compensation : repeated strains need to be below a threshold of injury with adequate recovery time
What are the possible effects of under recovery ?
- 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.
What is Wolff’s law
Adaptation occurs based on stresses applied to tissue
How to provoke adaptation in tendons, how long does it take?
With progressive slow loading
Takes up to one year
How do ligaments adapt ?
With a variable loading through all ranges and joint positions
How does connective tissue adapt ?
Responds to oxidative loading (endurance)
How do bones adapt ?
With high rate of loading, rapid movement eg: running/ jumping
How do muscles adapt ?
Respond to stretch and strength stimulus
Rapid adaptation
Define optimal loading
- 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
Define sub-optimal loading
-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
Which factors can be adapted to reach progressive overload ?
- 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
Define frequency
The number of cessions of training in a defined period
What is the typical frequency of endurance training ?
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
Define the concept of duration
The amount of time per training cession
What are the recommandations regarding duration of cessions ?
For the first 12 months, duration should be prescribed rather than distance
After 12 months, faster paced cessions and speed cessions should be included
Define the concept of volume
Total amount of training over a period of time
Combination of duration and intensity
Define the concept of intensity
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)
Why heart rate monitoring isn’t accurate ?
- HR increases before a competition
- HR is influenced by other factors
- HR cannot be accurately measured by portable gear
What is the dosage of HIIT in a training cession ?
No more than 5-10% of the cession
Speed/interval sessions are performed at 80-100% of VO2max
What is the heart rate pattern in recovery phase ?
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
What test is used to monitor recovery ?
HIMS
Heart Rate Interval Monitoring System
What are the signs and symptoms of the overtraining syndrome ?
- 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
How long does recovery from overtraining syndrome take ?
Up to years
What are the recommandations in case of overtraining syndrome
Complete rest for a week
What other factor apart from training load can cause overtraining syndrome ?
Psychological stress sometimes from the external pressure of the coach, family
Some activities such as endurance increase the cortisol level
Define the specificity principle
Train according to what you need
Detail periodisation in a team sport
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!)
What are the different cycles of periodisation ?
Multi year cycle
Annual cycle
Macro cycles (several months)
Meso cycles (2 weeks to several months)
Micro cycles (up to 7 days)
What is tapering ?
The decrease in training before a competition
Intensity should remain high while volume decreases to 60-70% of usual volume
