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KNES 450 EXAM 2 > General principles of exercise prescription > Flashcards

General principles of exercise prescription Flashcards

1
Q

2007 Joint Recommendation by ACSM and American Heart Assoc. relative to exercise

A

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

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2
Q

What does meta-analysis suggest about warm up

A

it neither enhances performance or reduces injury for normal, healthy individuals

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3
Q

warm up in the elderly populations

A

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

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4
Q

exercise frequency based on functional capacity

A

5 METS: 3-5 days/week

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5
Q

functional capacity

A

estimated or known maximum or peak oxygen consumpion

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6
Q

exercise frequency for <3 METS

A

multiple short sessions daily

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7
Q

exercise frequency for an intensity between 3 and 5 METS

A

1 to 3 sessions daily

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8
Q

exercise frequency for intensity greater than 5 METS

A

3-5 days/week

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9
Q

intensity methods

A

MHR or PMHR methods

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10
Q

MHR intensity method

A

the MHR method involves prescribing exercise intesntiy based upon a percentage of the actual or predicted MHR

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11
Q

MHR= 220-age results in an approximate error of

A

10-12 bpm

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12
Q

ACSM proposed formula for MHR

A

206.9 - (.67 x age in years)

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13
Q

Heart rate reserve intensity method

A

HRR= PMHR-RHR
Select % at which person desired to train
multiply that by HRR
add result to RHR

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14
Q

Practical usage of HRR intensity method

A

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

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15
Q

60% of HRR is roughly equivalent to what percentage of VO2 reserve

A

60%

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16
Q

adjustment for aquatic activities in which the person is prone, supine, on the side, or any combination during the swimming exercise

A

downwardly adjust predictions of MHR by subtracting an additional 13 beats from the land based Max HR formula

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17
Q

MHR in aquatics

A

[206.9-(.67 x age in years)] - 13

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18
Q

If the adjustment in MHR is not made in aquatic activities what affect does it have on the desired intensity

A

using a land based formula may result in an exercise prescription exceeding the desired intenstiy

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19
Q

Rationale for adjust MHR for swimming

A

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

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20
Q 
perceived exertion scale
very,very light
very light
fairly light
somewhat hard
hard
very hard
very very hard
A 
7 very very light
9 very light
11 fairly light
13 somewhat hard
15 hard
17 very hard
19 very very hard
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21
Q

recommended training range for RPE

A

12-16

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22
Q

an RPE from 12-16 will roughly approximate what % of MHR or HRR

A

MHR: 70-85%
HRR: 60-80%

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23
Q

Recommended intensities for normal apparently healthy, sedentary individuals

A

57-67% MHR (30-40% HRR)

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24
Q

Recommended intensities for normal apparently healthy, high deconditioned individuals

A

64-74% of MHR (40-55% HRR)

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25
Q

Recommended intensities for normal apparently healthy, mildly deconditioned

A

74-84% MHR (55-70% HRR)

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26
Q

Recommended intensities for normal apparently healthy, fit (habitual exerciser) indivdiausl

A

moderate to vigorously intense exercise: 80-91% of MHR (65-80% HRR)

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27
Q

Recommended intensities for normal apparently healthy, highly fit individuals

A

84-94% of MHR (70-85% HRR)

28
Q

Duration of exercise for continuous training

A

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

29
Q

endurance performance duration of exercise

A

progressive overload designed for longer durations (designed with competetive distances in mind)

30
Q

weight loss duration of exercise

A

longer durations preferable (>30min)

31
Q

duration of exercise for discontinuous training

A

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

32
Q

types of activities good for improving the oxygen pathway

A

rhytmic
sustained
large amounts of muscle mass involved
the more vigorous the better as long as it’s under the aerobic ceiling

33
Q

ACSM progressive overload recommendation

A

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

34
Q

progressive overload example (NOT ACSM)

A

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

35
Q

what can be a beneficial supplement to progessive overload example #2 (NOT ACSM)

A

supplementing aerobic conditioning with appropriate resistance exercises to maintain strength and joint integrity is also beneficial

36
Q

what must one pay attention to with progressive overload

A

coordinating hard and easy training days ( and weeks) to avoid over-training syndromes

37
Q

Beginning aerobic program for an untrained or detrained person

A

5 dys/week
approximately 55% of PMHR (7-% HRR) or RPE no greater than 12
20-30 min if well tolerated
progressive overload (10%)

38
Q

Example of week oone in beginnign aerobic program for an untrained or detrained person

A

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

39
Q

example of progressive overload for a beginning program with intensity held constant

A

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

40
Q

intensity overlloads (performance goals)

A

fartlek training

pace training

41
Q

fartlek training

A

speed play

42
Q

pace training

A

continuous training

43
Q

current pace training

A

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

44
Q

what should the goal pace in pace training elicit

A

HRS near, at, or slightly above the generally recognized upper limits of MHR, PMHR, OR HRR) whatever can be tolerated

45
Q

Week 1 of new pace in pace training

A

first workout reveals that the 7:45 pace can only be sustained for 23 minutes compared to the previous week of 30 minutes

46
Q

what is the prescription for week one in pace training

A

run at 7:45 pace for 23 minutes on MWF

run at previous 8min/mile pace on TR

47
Q

week 2 pace training

A

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

48
Q

week 3 pace training

A

duration will increase to 27.8 minutes (round to 28)

49
Q

week 4 pace training

A

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

50
Q

week 5 pace training

A

attempt 7:45 pace on each training day for the entire 5 day workout

51
Q

option with pace training for weeks 1-4

A

you might consider 2 weeks before intensity adjustments with more intense workout days followed by less intense

52
Q

some research has suggested tha thigh intesity training (HIT) may enhance

A

the oxygen pathway as well as be a legitimate exercise option for losing fat

53
Q

HIT

A

repeated sessions of brief (i.e., few seconds up to several minutes), of maximal ro near maximal exericse (i.e. >90% of VO2 peak)

54
Q

Allged HIT adapations

A 
citrate synthase
cytochrome c oxidase
resting glycogen stores
glycogen sparing
fiver conversions from IIX to IIA
55
Q

citrate synthase

A

krebs cycle enzyme

56
Q

cytochrome c oxidase

A

enzyme that plays important roles in electron transport

57
Q

glycogen sparing

A

reduced rate of glycogen utilization during matched work designs
this might suggest an increased capacity for suing fat as fuel

58
Q

what is the difference in adaptations between HIT and lower intensity, longer duration exercises

A

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

59
Q

what might be a more time efficient strategy for inducing certain types of aerobic adapations

A

high intensity exericse

60
Q

some studies didn’t show increase in

A

mitochondrial density nor increases in VO2 max

61
Q

other students on HIT adaptations have suggested that increased levels of lactate may

A

stimulate increases in mitochondria and presumably maximum oxygen consumption

62
Q

improvement expectations from chronic aerobic training

A

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

63
Q

after 2 weeks of sedentary behavior you have

A

significant reductions in aerobic capcity

64
Q

the majority of Cardio-respiratory adaptations from exercise may be lost

A

after 2.5-8 weeks of inactivity dependign on the degree of inactiviy

65
Q

losses in CR endurance due to a reduction in frequency of exercise can be minimized by

A

compensating with an increase in inensity on the days that are exercised ( one vigorous session/week can slow down the de-conditioning process

KNES 450 EXAM 2 (4 decks)

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