Lec 5: Exercise Prescription for Healthy Adults

Question 1

Guide being used = ACSM

Exercise for physical fitness not leisure

CSEP =

Answer 1

= American College of Sports Medicine
- is the go to resource for prescribing exercise programs

= Canadian society for exercise physiology - CPT scope of practice

Question 2

PHYSICAL FITNESS=

Health related physical fitness components:
1-5

VS

Skill related physical fitness components:
1-6

Answer 2

= ones ability to carry out daily tasks with vigor w/o difficulty

• cardiorespiratory endurance or fitness (prolonged MVPA health of heart, lungs etc)
• body composition
• Muscular strength - muscles exerting force
• Muscular endurance - muscle continually performing w/o fatigue
• flexibility - range of motion
  VS
• agility - change in position of body with speed
• coordination - using many senses together
• balance- maintain equilibrium
• power - rate @ one can perform work - strength & speed
• Reaction time
• Speed

Question 3

Exercise pre-participation health screening (ACSM,2018)
BASED ON:
-
-
-

Components of an exercise session:
1-4

F.I.T.T =

Answer 3

• current levels of PA
• presence of S&S and / or known CV, metabolic (ex diabetes)
• desired exercise intensity

1 warm up 2 conditioning 3 cool down 4 stretch

Frequency
Intensity
Time
Type

Question 4

Aerobic Exercise =

Resting vs Exercise HR =

Answer 4

= requires sustained elevation of body’s utilization of oxygen / w oxygen

= best reading 1st in the morning (~60-100bpm)
read from wrist (radial artery) / neck

Question 5

ACSM’s (2018) Recommendation Re:
Frequency of Aerobic exercise =

Re:
Intensity of Aerobic exercise =

Answer 5

= MOD intensity aerobic @ least 5 days/wk
OR VIG intensity aerobic @ least 3 days /wk
OR combination of 3-5 days/wk of mod&vig
* simply don’t wanna pack all exercise into the weekend for example

= MOD -> VIG intensity for most adults
LIGHT -> MOD for deconditioned adults
Interval training may be beneficial

Question 6

METHODS for prescribing intensity:
*all use ACSM as guide
1-4
1 =
EQN:
TABLE slide 16 - just look over - he doesn't expect us to mem

HOW TO calculate exercise intensity:

Answer 6

1 = % of maximal heart rate
- directly measured (most of us will never know)
VS estimated (range)
EQN: HR max = 220 - age (ex: 220 - 21 = 199)
- Historically used

HOW TO calc:
% HR mac

Target HR = HRmax x % intensity desired
EX: 45yr old man
intensity 70-80%

HR max = 220 - 45 = 175
175 x 0.70 = 122
175 x 0.80 = 140

Target HR = 122-140bpm

Question 7

2 % of Heart Rate Reserve (HRR)
- deemed more accurate
EQN:
TABLE slide 20 - just look at

HOW TO calculate HRR:

• suggest minimum use of…

Answer 7

EQN: HRR = HRmax - HRresting

\: Target HR= [(HRmax - HRresting) x % intensity desired] + HRresting
EX:
180-70 = 110 = HRR
                110 x 0.5 = 55 + 70
                110 x 0.6 = 66 + 70
Target HR = 125-136bpm

• of HR as it may distract ppl from pleasure of exercise & you want to focus on intrinsic motivation

Question 8

3 % VO2 Max =
better V02 =

units-
allows comparison on:
measured…

Answer 8

= max oxygen uptake
= better CV system
- ml/kg/min

: body weight
… directly measured by open circuit spirometry - person decides when to tap out
USUALLY estimated due to costs etc.

Question 9

3 % VO2 Max CON’T
Exercise tests to estimate V02 max: Field Tests

*KNOW these concepts just not required to know #’s in eqn
Distance =
Time =
Other tests to estimate VO2 max:

Answer 9

D = 12 min walk/run
V02 max = (distance in meters - 504.9) / 44.73
ex: 6 laps in 12 min (400m/lap)
= 42ml/kg/min

T = 1.5 mile (2.4km) walk/run
V02 max = 3.5 + 483 / 1.5 mile time mins)

: Treadmill / Cycle ergometers (pedal speed/resistance) / Bench stepping

Question 10

3 % VO2 Max CON’T
* don’t remember numbers but recognize patterns
V02 max MEN
V02 max WOMEN

HOW TO calculate % VO2 max:

Answer 10

M - as age increases V02 max decreases
ex: “superior” @ 20yrs =66 VS @60yrs = 43

W - as age increases V02 max decreases

Comparing genders:
M have greater V02 max and W have lower V02 due to larger amount of fat

: Target V02 = V02max x % intensity desired
EX: 30ml/kg/min x 0.5 = 15
x 0.6 = 18
Target V02 max range = 15-18ml/kg/min

Question 11

Compendium of PA’s
4 MET’s = metabolic equivalents of task

HOW TO calculate Target MET:

Answer 11

: Target MET = (V02max/ 3.5 ml/kg/min) x % intensity desired
EX: 30ml/kg/min / 3.5 = 8.6
8.6 x 0.5 = 4.3
x 0.6 = 5.16 = 5.2

Target MET range = 4.3-5.2 METs