General principles of exercise prescription Flashcards
2007 Joint Recommendation by ACSM and American Heart Assoc. relative to exercise
expend approximately 1000 kcal/week
health adults (18-65) need moderate intensity aerobic exercise for at least 30 min 5days/week
or if risk level permits they need vigorous physical activity for at least 20 minutes 3 days/week
What does meta-analysis suggest about warm up
it neither enhances performance or reduces injury for normal, healthy individuals
warm up in the elderly populations
low intensity, generalized warm-up designed to elevate the HR, induce vasodilation thereby increasing circulation may decrease arrhytmias and decrease the potential for myocardial ischemia
exercise frequency based on functional capacity
5 METS: 3-5 days/week
functional capacity
estimated or known maximum or peak oxygen consumpion
exercise frequency for <3 METS
multiple short sessions daily
exercise frequency for an intensity between 3 and 5 METS
1 to 3 sessions daily
exercise frequency for intensity greater than 5 METS
3-5 days/week
intensity methods
MHR or PMHR methods
MHR intensity method
the MHR method involves prescribing exercise intesntiy based upon a percentage of the actual or predicted MHR
MHR= 220-age results in an approximate error of
10-12 bpm
ACSM proposed formula for MHR
206.9 - (.67 x age in years)
Heart rate reserve intensity method
HRR= PMHR-RHR
Select % at which person desired to train
multiply that by HRR
add result to RHR
Practical usage of HRR intensity method
the training heart rate can be divided by 6 to establish a quick 10 second reference for determining if the exercise is at the prescribed intensityy
60% of HRR is roughly equivalent to what percentage of VO2 reserve
60%
adjustment for aquatic activities in which the person is prone, supine, on the side, or any combination during the swimming exercise
downwardly adjust predictions of MHR by subtracting an additional 13 beats from the land based Max HR formula
MHR in aquatics
[206.9-(.67 x age in years)] - 13
If the adjustment in MHR is not made in aquatic activities what affect does it have on the desired intensity
using a land based formula may result in an exercise prescription exceeding the desired intenstiy
Rationale for adjust MHR for swimming
reduced temp in most pools (78-84F)
less forward stimulation from the motor cortex to the medulla
non-weight bearing exercise compared to weight bearing
horizontal position in swimming, as compared to vertical in running, may augment stroke volume; thereby, increasing cardiac output and driving HR down
perceived exertion scale very,very light very light fairly light somewhat hard hard very hard very very hard
7 very very light 9 very light 11 fairly light 13 somewhat hard 15 hard 17 very hard 19 very very hard
recommended training range for RPE
12-16
an RPE from 12-16 will roughly approximate what % of MHR or HRR
MHR: 70-85%
HRR: 60-80%
Recommended intensities for normal apparently healthy, sedentary individuals
57-67% MHR (30-40% HRR)
Recommended intensities for normal apparently healthy, high deconditioned individuals
64-74% of MHR (40-55% HRR)
Recommended intensities for normal apparently healthy, mildly deconditioned
74-84% MHR (55-70% HRR)
Recommended intensities for normal apparently healthy, fit (habitual exerciser) indivdiausl
moderate to vigorously intense exercise: 80-91% of MHR (65-80% HRR)
Recommended intensities for normal apparently healthy, highly fit individuals
84-94% of MHR (70-85% HRR)
Duration of exercise for continuous training
Intially: 15-20 minutes (less if necessary)
Progress to 20-30 minutes for aerobic fitness
**20 minutes is generally the lower limit recommendation adn 30 minutes is the most common duration recommended
endurance performance duration of exercise
progressive overload designed for longer durations (designed with competetive distances in mind)
weight loss duration of exercise
longer durations preferable (>30min)
duration of exercise for discontinuous training
multiple bouts throughout the day (e.g. short durations fo whatever timeis appropriate for the current level of fitness)
may range from multiple short repeats (less than a minute) to multiple repeats of 10 minutes or more
types of activities good for improving the oxygen pathway
rhytmic
sustained
large amounts of muscle mass involved
the more vigorous the better as long as it’s under the aerobic ceiling
ACSM progressive overload recommendation
an increas ein exercise duration fo an aerobic workout by 5-10 minutes (depending on exercise frequency) every 1-2 weeks over the first 4-6 weeks. after a month, institute gradual adjustments to fit based on fitness goals
progressive overload example (NOT ACSM)
10% increase in exercise duration per week (or every 2 weeks) with intensity held constant until the desired training distance is acquired.
once desired distance is acquired then attention can be paid to increasing intensity
what can be a beneficial supplement to progessive overload example #2 (NOT ACSM)
supplementing aerobic conditioning with appropriate resistance exercises to maintain strength and joint integrity is also beneficial
what must one pay attention to with progressive overload
coordinating hard and easy training days ( and weeks) to avoid over-training syndromes
Beginning aerobic program for an untrained or detrained person
5 dys/week
approximately 55% of PMHR (7-% HRR) or RPE no greater than 12
20-30 min if well tolerated
progressive overload (10%)
Example of week oone in beginnign aerobic program for an untrained or detrained person
1 min easy jog (differential PRE 12) followed by 1 min recovery, repeat for total duration fo 20-30 minutes
the 1 min joggin segments should not exceed an RPE of 12
example of progressive overload for a beginning program with intensity held constant
continue adding approximately 10% increases to a 1 minute jogging segments each week until you eliminate the walking segments through week 9
maintain RPE no greater than 12
intensity overlloads (performance goals)
fartlek training
pace training
fartlek training
speed play
pace training
continuous training
current pace training
a prseon is currently running an 8 min/mile pace for 30 minutes; they want to work on improving running time. The new pace they want to run is 7.75 min/mile
what should the goal pace in pace training elicit
HRS near, at, or slightly above the generally recognized upper limits of MHR, PMHR, OR HRR) whatever can be tolerated
Week 1 of new pace in pace training
first workout reveals that the 7:45 pace can only be sustained for 23 minutes compared to the previous week of 30 minutes
what is the prescription for week one in pace training
run at 7:45 pace for 23 minutes on MWF
run at previous 8min/mile pace on TR
week 2 pace training
experiment with increasing duration by 10% in week 2 while maintaining 7:45 pace (23 x .1 = 2.3)
the duration for week 2 on MWF will be 25.3 minutes or just round off to 25 minutes
week 3 pace training
duration will increase to 27.8 minutes (round to 28)
week 4 pace training
in week four the eercise duration will only need to increase 2 minutes to be back to the original time of 30 minutes, but it will now be at the faster pace of 7:45
week 5 pace training
attempt 7:45 pace on each training day for the entire 5 day workout
option with pace training for weeks 1-4
you might consider 2 weeks before intensity adjustments with more intense workout days followed by less intense
some research has suggested tha thigh intesity training (HIT) may enhance
the oxygen pathway as well as be a legitimate exercise option for losing fat
HIT
repeated sessions of brief (i.e., few seconds up to several minutes), of maximal ro near maximal exericse (i.e. >90% of VO2 peak)
Allged HIT adapations
citrate synthase cytochrome c oxidase resting glycogen stores glycogen sparing fiver conversions from IIX to IIA
citrate synthase
krebs cycle enzyme
cytochrome c oxidase
enzyme that plays important roles in electron transport
glycogen sparing
reduced rate of glycogen utilization during matched work designs
this might suggest an increased capacity for suing fat as fuel
what is the difference in adaptations between HIT and lower intensity, longer duration exercises
lower intesity, longer duration exercise typically takes longer to cause these adaptations; therefore, it has been suggested tha thigh intesity exercise could possibly be a more time efficient strategy for inducing certain types of aerobic adaptations
what might be a more time efficient strategy for inducing certain types of aerobic adapations
high intensity exericse
some studies didn’t show increase in
mitochondrial density nor increases in VO2 max
other students on HIT adaptations have suggested that increased levels of lactate may
stimulate increases in mitochondria and presumably maximum oxygen consumption
improvement expectations from chronic aerobic training
anywhere from 5-30% change in VO2 depending upon FITT
improvement is maximized at higher intensities (i.e. 85% OF hrr OR 85-90% of PMHR) or intensities at, just below, or above OBLA
after 2 weeks of sedentary behavior you have
significant reductions in aerobic capcity
the majority of Cardio-respiratory adaptations from exercise may be lost
after 2.5-8 weeks of inactivity dependign on the degree of inactiviy
losses in CR endurance due to a reduction in frequency of exercise can be minimized by
compensating with an increase in inensity on the days that are exercised ( one vigorous session/week can slow down the de-conditioning process
