Lecture 4 Flashcards
PA:
activity requiring physical exertion
What is the purpose of PA?
may or may not be to sustain or improve health and/or fitness
What are the 4 types of PA?
- locomotion
- ADLs
- occupation
- exercise
Exercise:
a type of PA
What is the purpose of exercise?
sustain or improve health and/or fitness
Generic PA alone may not be sufficient to…
- sustain health
- restore health
Name 3 roles of exercise.
- identify aspects of health requiring training
- select appropriate exercises to target those aspects of health
- determine training parameters required to elicit adaptation
Progressive overload:
training adaptations are elicited by exceeding the normal loading on physiologic systems (threshold for adaptation)
Overload is induced by…
manipulating frequency, volume, and intensity
SAID:
- specific adaptations to imposed demand
- physiologic adaptations are specific to the overload imposed
- appropriate adaptations are elicited by selecting the correct exercise mode(s)
If your client’s goal is to improve hip and lumbar spine bone mineral density, how would we do this? Give exercise modes and optimal and non optimal exercises.
- how: axial loading of vertebrae, pelvis, and femur
- modes: resistance training
- optimal: squat, lunge, leg press, deadlift
- non-optimal: leg extension, back extension, bench press
If your client’s goal is to improve ability to cycle to work through river valley, how would we do this with CV fitness?
- modes: aerobic exercise
- optimal: cycling, running, rowing
- non-optimal: weight training, flexibility
If your client’s goal is to improve ability to cycle to work through river valley, how would we do this with local muscular endurance (quads)?
- modes: anaerobic exercise, resistance training
- optimal: cycling (sprinting), stair running, squat
- non optimal: running
In order to assess health related physical fitness, we need to identify _____ necessary to ____, _____ or _____ health.
- physical fitness components
- sustain, restore, improve
What are the general categories of physical fitness components?
- cardiovascular
- musculoskeletal/orthopaedic
- neurological (for older adults)
How does CV endurance play a role in running/jogging?
- use primarily aerobic metabolism for running
- prevents fatigue
How does body composition play a role in running/jogging?
- excess body fat increases metabolic and muscular effort
- insufficient muscle mass increases muscular effort
How does muscular strength play a role in running/jogging?
low muscle strength increases muscular effort
How does muscular endurance play a role in running/jogging?
low muscular endurance results in fatigue
How does flexibility play a role in running/jogging?
poor flexibility impairs running technique
What are the 4 modes of exercise?
- cardiorespiratory (aerobic/anaerobic metabolic)
- resistance training
- flexibility
- neuromotor
Does PA exceed progressive overload?
may or may not
Exercise ______ exceeds normal loading.
intentionally
Exercise programming (dose) is individualized to…
elicit optimal response
How do we manipulate exercise dose?
FITT principle
FITT:
- frequency
- intensity
- time/volume
- type of exercise
ACSM guidelines are _______-based recommendations.
scientific evidence
ACSM recommendations focus on _____.
exercise
ACSM guide development of ______ _____ _____ for healthy adults.
individualized exercise programs
ACSM guidelines are intended for adults whose goal is to…
improve physical fitness and health
ACSM guidelines say adult _____ in competitive sports can benefit from ….
- athletes
- advanced training techniques
ACSM exercise guidelines ____ from PA guidelines.
differ
______ and _____ is vital for the health of adults.
- engaging in regular exercise
- reducing sedentary
Reversibility of training effects:
training-induced adaptations are reversed to varying degrees over time upon cessation of regular exercise
Heterogeneity of response:
there is considerable variability in individual responses to a standard dose of exercise
_____ and ____ exercise training is recommended to improve physical fitness and health.
- cardiorespiratory
- resistance
Flexibility exercises improve and maintain…
joint ROM
Neuromotor exercises are _____ activities can improve or maintain ____ _____, and ____ ____ in older persons.
- multifaceted
- physical function
- reduce falls
Cardiorespiratory exercise ACSM recommendations type:
- regular, purposeful exercise
- involves major muscle groups
- continuous and rhythmic in nature
Cardiorespiratory exercise ACSM recommendations time/volume:
- 30-60 min/day moderate
- 20-60 min/day vigorous
- combination of moderate and vigorous
Cardiorespiratory exercise ACSM recommendations intensity:
moderate and/or vigorous intensity
Cardiorespiratory exercise ACSM recommendations frequency:
- more than or equal to 5 days/week moderate
- more than or equal to 3 days/week vigorous
- more than or equal to 3-5 days/week combination of moderate and vigorous
ACSM recommendations say CR exercise may be performed how?
- in 1 continuous session or multiple sessions of at least 10 min
- interval training may be effective
MET =
metabolic equivalent (measure of intensity)
1 MET =
resting metabolic rate
Moderate intensity MET =
- 4-5.9 MET
- 600-1200 METmin/week
Heavy intensity MET =
- 6-7.9 MET
- 540-675 METmin/week
Resistance training ACSM recommendations type:
resistance exercises using each major muscle group
Resistance training ACSM recommendations time/volume:
- strength: 2-4 sets of 8-12 reps
- endurance: 2-4 sets of 15-20 reps
Resistance training ACSM recommendations intensity:
- strength novice: 60-70% 1RM
- strength experienced: 80% 1RM
- endurance: < 50% 1RM
Resistance training ACSM recommendations frequency:
major muscle groups trained 2-3 days/week
Rest intervals between sets of exercise ACSM resistance training:
2-3 minutes
Flexibility ACSM recommendations type:
- series of flexibility exercises for each major muscle-tendon units
- static, dynamic, ballistic, and/or PNF
Flexibility ACSM recommendations time/volume:
30-60s total stretching time for each flexibility exercise
Flexibility ACSM recommendations intensity:
stretch to point of feeling tightness or slight discomfort
Flexibility ACSM recommendations frequency:
more than or equal to 2-3 days per week
According to ACSM recommendations, flexibility training is most effective when…
muscle is warmed through light activity or passively (ie. moist heat, hot baths)
Neuromotor ACSM recommendations type:
- motor skills (balance, agility, coordination, gait)
- proprioceptive exercises (eg. tai chi, yoga)
Neuromotor ACSM recommendations time/volume:
- optimal volume is not known
- more than or equal to 20-30 min/day may be needed
Neuromotor ACSM recommendations intensity:
effective intensity has not been determined
Neuromotor ACSM recommendations frequency:
more than or equal to 2-3 days/week
According to ACSM recommendations, neuromotor exercises may maintain or improve _____ _____ in older adults.
- physical function
- effectiveness in younger and middle-aged has not been established
What are guidelines (5 things)?
- scientific evidence
- grading scale for evaluating the quality of evidence
- authors are experts
- recommendations
- target population in mind
What are the 4 levels of evidence?
ABCD
What is level A evidence?
- many control trials in population from which the recommendation is made
- these are interventions or RCT
What is level B evidence?
- few randomized control trials
- can be inconsistent or trials were done in other populations, then applied
What is level C evidence?
- uncontrolled trials (no hypothesis)
- nonrandomized
- or observational
What is level D evidence?
expert judgement including clinical experience
