lecture 5 part 2 Flashcards
what is the fitt principle
frequency
intensity
time
type
what is a warmup and what are the pruposes to it
Minimum of 5-10 min of low- (< 40% VO2R) to moderate- (40% to < 60% VO2R) intensity aerobic activity.
increase blood flow
increase body temp
decrease chance of injurt
decrease arrythmias
what is a cool down and what are the purposed of it
Minimum of 5-10 min of low- (< 40% VO2R) to moderate- (40% to < 60% VO2R) intensity aerobic activity.
Allows the HR & BP to return to near baseline levels.
Prevents the pooling of blood in the extremities.
Reduces the possibility of dizziness & fainting.
Increases venous return.
Speeds up the recovery process.
what are the elemetns of a cardiorepsitry endurance exercise
warm up
endurance condition
cool down
stretching
what is the endurance condition element
Aerobic exercise is performed usually for 20-60 min according to the exercise prescription.
Bouts of 10 minutes are acceptable if at least 30 min of MI or 20 min of VI exercise are accumulated per day.
what is the strectching element of CRE execier
strectch for at least 10 min after cool down or warm up
What were the OLD EXERCISE PRESCRIPTION GUIDELINES by us department of health
Frequency: Schedule at least 150 to 300 min per week.
30 min x 5 days/wk or 60 min x 3 days/wk.
Intensity: Prescribe at least moderate-intensity physical activities (3 to < 6 METs).
Duration: Duration varies according to the type & intensity of activity. Accumulate at least 30 minutes of moderate-intensity physical activity each day.
Mode
Select endurance-type physical activities.
what are the ACSM 2022 guidlienes for exercise prescription
Frequency: greater than 3 days (3-5 days for most people)
intensity: MI: 3 to < 6 METs; 40% to < 60% HRR or VO2R
VI: 6 to < 8.8 METs; 60% to < 90% HRR or VO2R
duration: MI: 30 to 60 min ( ≥ 150 min/wk) 300 (max)
VI: 20 to 60 min ( ≥ 75 min/wk) 150 (max)
mode: “Select rhythmic aerobic activities that can be maintained continuously and that involve large muscle groups and require little skill to perform”
volume: 1000 kcal per week MI
progression: First 4-6 weeks of CRE exercise program increase duration 5-10 min every 1 to 2 weeks.
what are the ACSM 2022 guidlienes for exercise prescription
Frequency: greater than 3 days (3-5 days for most people)
intensity: MI: 3 to < 6 METs; 40% to < 60% HRR or VO2R
VI: 6 to < 8.8 METs; 60% to < 90% HRR or VO2R
duration: MI: 30 to 60 min ( ≥ 150 min/wk) 300 (max)
VI: 20 to 60 min ( ≥ 75 min/wk) 150 (max)
mode: “Select rhythmic aerobic activities that can be maintained continuously and that involve large muscle groups and require little skill to perform”
volume: 1000 kcal per week MI
progression: First 4-6 weeks of CRE exercise program increase duration 5-10 min every 1 to 2 weeks.
what are the ACSM & AHA (2007) Physical Activity Recommendations for Healthy Adults (18-65 yrs)
freq: 5 days or mod intensity (40 to less than 60, 3 to less than 6 mets) for at least 30 minutes
3 days of VI (60 to less than 9) (mets greater tahn 6)
for at least 20 minutes
what are the CSEP-PATH’s 2021 General Training Guidelines for Health in Adults Aged 18-64 Years
freq: light intensity: 5-7 days a week (30-less than 40 or 2 to less than 3 mets) for 20-60 minutes a day
moderate intensity: 3-5 days a week (40 to less than 60, 3 to less than 6) for 20-60 minutes a day
vigo: at least 3 days, (60 to less than 90, greater than 6 for 20-60 minutes a day)
what is 1 met the euqilvanet to in oxygen coisnumption
oxygen uptake of 3.5 mL·kg-1·min-1
what is a met
is the ratio of the rate of energy expended during an activity to the rate of energy expended at rest.
energy expenditure index
how many mets and what intensity p[er week is recommened by ASCM and AHA 2007
450 to 750 MET minutes per week through a combination of moderate- and vigorous-intensity physical activity.
what is the frequency of energy dependant on
Program goals, Caloric goals, Health, Fitness level, Preferences, Time constraints, & Targeted exercise intensity.
what can “Vigorous-intensity aerobic exercise performed more than 5 days/wk may result in
overuse injuries “
According to the ACSM (2018), what is the initial exercise intensity for apparently healthy adults is
40% to < 90% VO2R or HRR,
the BLANK the individual, the BLANK the exercise intensity needs to be to produce further improvement in cardiorespiratory fitness (CRF).
the more fit the individual
the higher the exercise intensity
what is the intensity recommendation fo rthose who are sedentary or older with low CRF
Lower-intensity exercise (30% to 59% VO2R or HRR) may be sufficient to provide important health benefits.
according to csep, what is recommended intensity level for most clients
40% to 89% HRR
what are some different ways of expressing exercsie intensity
% VO2max, % VO2peak, % VO2R, % HRR, % HRmax, MET, or Rating of perceived exertion (RPE).
TRUE OF FALSE AND EXPLAIN: there is a 1:1 ratio between %VO2 max and % HRR
false
1-to-1 ratio does not exist between %VO2max & %HRR for cycling & treadmill exercise.
at a given vo2 max, what happens to the difference between %HRR and % VO2 max as exercise intensity increases
As intesnity increases, the difference between the two variables will get smaller and smaller
at different vo2 max (diffrent fitness levels) what happens to the difference between %HRR and % VO2 max
Fitter individuals (higher vo2 max) have a smaller difference between their variables in comparison to unfitter individuals
