Lecture 3 and 4 - Jan 14 + 16 Flashcards
exercise program =
exercise prescription + advice on sedentary behvaiour, nutrition and sleep
what can teh goal of an exrcise program be seprated nto
health realted + skill reltaed fitness
whats the differnce between health and skill related fitness
helath = CRF< NM, flexibility, balnce = to improve health/wllbeing or prevent chrnic med condition
skill = to imprrove skill - power, speed agility, coordination, balance
what is the most important benefit of exercise ?
to improve QOL over a lfietime in active individuals
what are the 2 majot CV events associated with exercise? eaht are they usually due to in younfer individual, what about older?
Myocardial infraction + sudden cardiac death (SCD)
Younger = congenital or herdity
older = CAD (incl asymptomatic_
the absolute risk of CV is common? true or false
False - its very rare
the greatest risk for CV eevevnt is in __
sedentary - 50x higher
most adverse effect of exrcise trianng is ___
msk injury
what are teh 10 prinicples of exrcise prescription?
- Goal driven
- Guidelines based
- Specificity
- Progressive overload
- Baseline fitness
- Diminishing returns
- Inter-individual variability
- Variety
- Reversibility
- Something is better than nothing
whys is variety imporant in exercis prescrition
ebcause otehwise plateau occurs
what is the ratio for detraining?
1/3 for every 3 months of training can be reversed in 1 month of detraining
what are the key variables of aerobic exercise precription
frequency, Intesity, time, type, volume, progression
in terms of aerobic exrcise frequency refers to__
amount of aerobic trianign session per week
what are the general reccomendations for aerorib exercise frequecny?
lower frequency?
higher?
3-5 mod/vig/week
3 -for begginners/low fitnes levels
5-7 - improving CV fitness or weight mangement
intensity require most improtantly to ____ a session
monitor
what does intensity refer to in arobic exercise and what is it relative to? it dictates the__
level of exrction during a sessoin - typically relative individual max capacity. IN AEROBIC.it dicates the contribtuion of each energy system and the adaptations we are targetting
what are some wyas to presctibe/mearue/monitor intensity?
HR, RPE>, talk test, METS, VO2…
what dictates the contribution of energy system in aerobic training?
intensity
what is an example of continous vs intermitten exrcsie?
THis is in relation to tiem -
continous = jogging for 30 mins
intermittent = 3 sessions of 10 minutes (ciricuits)
what are the three general types of activitise?
rhythmic continous - wlaking, running ,cycling, swimming
intermitter/interval based - sprint, HIIT, cricuit
group based, soccer, baseletball - sports
what are some factors that could influence type selection
specificity -the persons goals
skill level- if they can actually do the skill
joint impact - non-weight ebaring options lie cycling or swimming good for those w joint limiations
enjoyment and acccesibility - activies taht are enjoyable and easily accesible rpomot ong erm adherence
waht acan choosing the righ type of exercise help wuth?
enhancing motivation, reducing injury risk
what is volume a combo of?
frquency, duration + intensity in certain time epriod
5 key principles to EVERY progrma
specificity, overload, progression, reversibility, individuality
what sit he goal of overload?
to find a sufficient trainingstimkuli to challenge capcity effectivlly without excessie fatigue
basically cahllenge body;s physiological capcity beyond theshol + pertueb homeostasis t stimualte an adaption
what FITTVP should less experienced clients incrase first
voluem (frquency or duration) over intsntity
incoorportaing specic tasks of na activity are more lkely to induce ___ and __ adaptions
neuromuscular and metabolic
what factors can imapct a clients individuality
environmental (nutrition, lifestyle) genetic, psychologic (effort, conffiidence) physiologic (current fitness, trainign history, age)
what are teh reccomendation for physical ativity?
150 mintues moderate to vig per week
exercise intetnisty reccomendation for most healthy clients is: ____ HRR _ ___ range
we can use __ and __ methods from prev exrcise tesets to help
mdoerate to vig range or 40-89% HRR
direct and indirect
continous exrcsie must be steady stae and under ____
70% VO2max
what are tehe heath related frequency and duration reccos for aerobic acivity? what about sports related?
3-5 days/week and >20mins
5-6/week and around 60 mins -3 hours
how many days per week (frequency) of interval trainig for adaption?
1-2
for healthy populations we should select aerobic TYPE based on ___ and ___ levels
skill and fitness levels
eg walking to jogging to skating to hockey
what are frequencys reccos for resitanc training
2-3 days a week of each muscle gtroup with 24h+ rest betwen each
for RT what does intensity refer to?
the load or resistance used during an exercise - typically express as %1RM
what4 subcategories are grouped under volume for resitance training?
sets, reps , rest duration (rest)
durationn can also be defined as _____
total time under tension TUT)
what % fif 1RM could u work for strenght , hyeprtophy and endurance?
strenghht - 80-100
hypertophy - 70-85
endurance - 50-75
how many reps and sets is best for strength, hypertrophy and endurance/
strength - 1-8
set = 3-6
hypertophy = 6-12
sets = 2-5
endurance = 12-15, 15-25
sets = 2-3
hwo much rest between sets for strength, endurance, hyperotphy
strength - 2-3 mins
hyperotphy -1-2
endurance = 0-1
how long should one set take for strength, hyeprtophy and endurance
strength = less tahn 10 seconds
hypertophy = 10-30 secs
endurance = 30-60
what shoudl you progress first for strength, endurance and hypertophy out lof, load, sets, and reps
sterngth = load
hypertophy = reps then load
endurance = reps then sets
muscle strenghtning activiteis with each major muscle gotup should be done ____ per week at elast
2x
for RT its beset to start with ______ and this will inform other variables
main training goal
will there still be f
as lona as _____ u will still get gains
u wrking to failure (above 30% 1RM)
