General Principles of Exercise Prescription Exam 2 Flashcards
General Exercise Session Components
- Warm Up-< 15 minutes, Light/Moderate Full Body, Muscle/Joint specific
- Exercise-10-60 min, any type of exercise
- Cool Down-time dependent on intensity & time of exercise, activities that allow body to return to near resting levels
Exercise Focus of ExRx
-Cardiorespiratory Fitness (Aerobic)
-Muscular Fitness (Resistance)
-Flexibility
-Balance
Principle of Specificity
Physiological capacities improve ONLY if they are specifically stressed during training
Principle of Adaptation
Addressing specific physiological capacities on a REGULAR BASIS provides stimulus for that capacity to improve
Overload
Training stimulus slightly greater than training threshold
Progression
Training stimulus must continually increase to maintain overload throughout a training regimen
Overtraining
Excessive overload without proper recovery that results in decreased performance
Typical Causes of Overtraining
- Excessive overload
- Inadequate recovery
- Combination of 1 &2
FITT-VP Principles of ExRx
Frequency, Intensity, Time, Type. Volume, Progression
How do we define Aerobic Intensity?
Absolute, Relative, & Subjective Intensity
Aerobic Absolute Intensity Measures
- Caloric expenditure (kcal/min or kcal/session)
- Absolute oxygen uptake (L/min)
- Metabolic equivalents (METs)
Aerobic Relative Intensity
- % HRmax
- % Heart Rate Reserve
- % VO2max (ml/kg/min)
- % VO2 Reserve (VO2R)
Aerobic Subjective Intensity
- RPE
- Talk Test
- OMNI Scale
How do we define Resistance Intensity?
-Load (Weight)
-Repetitions
-Sets
-Rest Periods
Exercise Frequency & Time
-How Often? How Long?
-Ability to alter frequency & time can help in creation of individualized programs
-Consider all client aspects
Exercise Volume
-Total volume = Intensity * Time * Frequency
-Provides flexibility when designing individualized exercise programs
-Typical Aerobic Expressions (kcals/week, MET min/week)
Exercise Progression
Stage 1: Initiation (Weeks 1-4)
Stage 2: Improvement (Week 5 – 6 Months)
Stage 3: Maintenance (>6 Months)
What is the goal of the Initiation Stage?
Provide time for adaptation to new stressor
Initiation Stage of Exercise Prescription
-Lower intensity & shorter durations
-Attention to exercise intolerance
-Teach & focus on developing proper form
-Develop regular exercise habits/routines
What is the goal of the Improvement Stage?
Gradually increase stimuli to cause improvements in fitness components
Progressive Overload
-Frequency, Intensity & Time should NOT be increased all in the same week
-Increase as tolerated
What is the goal of the Maintenance Stage?
Maintain level of fitness that has been established
Maintenance Stage of Exercise Prescription
-Find ways to alter program & create variation to avoid the same thing every exercise session
-Focus on enjoyment, retention, & appraisal
-Revisit goals
