Guidelines For Ex Prescription

Question 1

Definition of physical activity

Answer 1

Any bodily movement produced by skeletal muscles that requires energy expenditure

Question 2

Definition of aerobic physical activity

Answer 2

Activity produced in a rhythmic manner by the body’s large muscles for a sustained period of time

Question 3

What’s the goal of aerobic physical activity?

Answer 3

Improve cardiovascular fitness

Question 4

What do we know about physical inactivity?

Answer 4

→ 31% adults (female>male)
→ incr. w/ age
→ responsible fore 30% CVD, 27% diabetes, cancer
→ incr in PA would reduce deaths

Question 5

What are the general benefits of physical activity?

Answer 5

→ maximal hr (incr. Tolerance training )
→ incr. SV
→ incr BF
→ incr. Capillary density in muscle mass
→ incr. Red blood cell
→ incr in mitochondria
→ impr. Glucose uptake

Question 6

What are the benefits of Pa regarding muscle?

Answer 6

→ incr. Muscle strength, size, power
→ incr. Neromuscular function
→ incr. Bone strength & density
→ incr. Tendon & lig- strength & thickness
→ incr. gait stability
→ decr. BP, body fat, in all cause mortality

Question 7

How much moderate Pa is recommended by the WHO guidelines? (adult)

Answer 7

At least 150 - 300min per week

Question 8

How much vigorous Pa is recommended by the WHO guidelines? (Adult)

Answer 8

75-150 min per week

Question 9

How much muscle strengthening should we do?

Answer 9

At least 2 days/ week

Question 10

How much Pa should children do?

Answer 10

An average of 60 mins per day

Question 11

FITT-VP

Answer 11

Freq.
Intensity
Type
Time
Volume
Progression

Question 12

Recommended FITT-VP for aerobic Pa

Answer 12

F: 3-5 d/w
I: mod = 40 -59% of HRR vig= 60-89% of HRR
T : rhythmic ex (using large muscle groups), low skill requirement (walking , running)
T : 150 mins of mod-ex/week or 75 mins of vig./week
V : 5400 - 7900 steps / day
P : slow, gradual incr.

Question 13

How to modify progressively overload?

Answer 13

• incr. load
• Intensity
• Volume (sets & reps)
• rest interval/recovery
• Duration
• Freq.
• Mode
• Periodisation

Question 14

What’s the SAID principle?

Answer 14

Train according to specific characteristics needed.
Sport specific movements
= Sport Adaptation to Imposed Demands

Question 15

What happens when you stop training?

Answer 15

→ reversibility
All going can be reversed

Question 16

FITT for muscle strengthening

Answer 16

F: 2/week for each major group
I: 70% 1RM strength & hypertrophy
T: free weights, body weights, machines, resistance bands, resistance HIIT
T: depends on programme/goal
V: 2-4 sets , 8-12 reps
P: progressive overload

Question 17

How do we develop strength?

Answer 17

1-5 RM

Question 18

How do we develop hypertrophy?

Answer 18

6-12RM

Question 19

When to use high load dosage training?

Answer 19

→hypertrophy
→to it momentary failure quicker → hypertrophy

Question 20

What stimulate hypertrophy?

Answer 20

-Flexibility
- use momentary muscle failure

Question 21

What do we know about flexibility training?

Answer 21

• Conflicting evidence
• static stretching before explosive sports diminish power of those muscle → incr. Risk of injury
• incr. Energy cost of running

Question 22

FITT in flexibility training

Answer 22

F: 2.3 days/week
I: to point of discomfort 1 tightness
T: 10-30s
T: static, dynamic..
V: total of 60 s. Over 2-4 reps