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EXCI 252: INTRO TO PHYS ACT > lecture 5 part 2 > Flashcards

lecture 5 part 2 Flashcards

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1
Q

what is the fitt principle

A

frequency
intensity
time
type

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2
Q

what is a warmup and what are the pruposes to it

A

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

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3
Q

what is a cool down and what are the purposed of it

A

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.

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4
Q

what are the elemetns of a cardiorepsitry endurance exercise

A

warm up
endurance condition
cool down
stretching

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5
Q

what is the endurance condition element

A

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.

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6
Q

what is the strectching element of CRE execier

A

strectch for at least 10 min after cool down or warm up

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7
Q

What were the OLD EXERCISE PRESCRIPTION GUIDELINES by us department of health

A

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.

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8
Q

what are the ACSM 2022 guidlienes for exercise prescription

A

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.

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8
Q

what are the ACSM 2022 guidlienes for exercise prescription

A

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.

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9
Q

what are the ACSM & AHA (2007) Physical Activity Recommendations for Healthy Adults (18-65 yrs)

A

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

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10
Q

what are the CSEP-PATH’s 2021 General Training Guidelines for Health in Adults Aged 18-64 Years

A

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)

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11
Q

what is 1 met the euqilvanet to in oxygen coisnumption

A

oxygen uptake of 3.5 mL·kg-1·min-1

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12
Q

what is a met

A

is the ratio of the rate of energy expended during an activity to the rate of energy expended at rest.

energy expenditure index

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13
Q

how many mets and what intensity p[er week is recommened by ASCM and AHA 2007

A

450 to 750 MET minutes per week through a combination of moderate- and vigorous-intensity physical activity.

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14
Q

what is the frequency of energy dependant on

A 
Program goals,
Caloric goals,
Health, 
Fitness level,
Preferences,
Time constraints, &
Targeted exercise intensity.
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15
Q

what can “Vigorous-intensity aerobic exercise performed more than 5 days/wk may result in

A

overuse injuries “

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16
Q

According to the ACSM (2018), what is the initial exercise intensity for apparently healthy adults is

A

40% to < 90% VO2R or HRR,

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17
Q

the BLANK the individual, the BLANK the exercise intensity needs to be to produce further improvement in cardiorespiratory fitness (CRF).

A

the more fit the individual

the higher the exercise intensity

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18
Q

what is the intensity recommendation fo rthose who are sedentary or older with low CRF

A

Lower-intensity exercise (30% to 59% VO2R or HRR) may be sufficient to provide important health benefits.

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19
Q

according to csep, what is recommended intensity level for most clients

A

40% to 89% HRR

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20
Q

what are some different ways of expressing exercsie intensity

A 
% VO2max, 
% VO2peak,
% VO2R,
% HRR,
% HRmax,
MET, or
Rating of perceived exertion (RPE).
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21
Q

TRUE OF FALSE AND EXPLAIN: there is a 1:1 ratio between %VO2 max and % HRR

A

false

1-to-1 ratio does not exist between %VO2max & %HRR for cycling & treadmill exercise.

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22
Q

at a given vo2 max, what happens to the difference between %HRR and % VO2 max as exercise intensity increases

A

As intesnity increases, the difference between the two variables will get smaller and smaller

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23
Q

at different vo2 max (diffrent fitness levels) what happens to the difference between %HRR and % VO2 max

A

Fitter individuals (higher vo2 max) have a smaller difference between their variables in comparison to unfitter individuals

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24
Q

what are the % of HRR or VO2 R that correspond to light, moderate, intense, and maximal intensities

A

light: 30 to less than 40
moderate: 40 to less than 60
vigor: 60 to less than 90
maximal: 90 or above

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25
Q

what is the relationship between %HRR & %VO2 Reserve

A

1:1 relattionship

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26
Q

what are the methods used to prescribe CRE exercince intensiy

A

VO2Reserve (MET) Method
Heart Rate Methods
Ratings of Perceived Exertion Method
Talk Test Method

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27
Q

wjat are the 2 formules for the vo2 R (MET method)

A

VO2R = VO2max − VO2rest

Target VO2 = [REI x VO2R] + VO2rest

  REI = Relative Exercise Intensity (%)
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28
Q

what does the Heart rate method assume

A

there is a linear relationship betweenn HR and intensity

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29
Q

what are the 3 ways to prescribe intensity by the heart rate model

A

Heart Rate Versus MET Graphing Method
Heart Rate Reserve Method (% HRR)
Percentage of Maximal Heart Rate Method (% MHR or % HRmax)

30
Q

in the heart rate vs met graphing, how should the max heart rates be obtained for maximal and submaximal tests

A

maximal: HR at highest intensity during test
submax: 220-age

31
Q

explain the heart rate vs met graphing method

A

plot the max heart rate and max oxygen consumption to obtain and target heart rate zone that is between 60-85% HR vo2R)

32
Q

true or false: heart rate is affected by mode of exercise

A

true

33
Q

SINCE heart rate is affected by mode, what must you mkae sure when doing the prescription exercise tests

A

Match exercise testing & training modes by selecting a testing mode that elicits HR responses that are similar to those obtained for the training mode.

34
Q

when would you use the HRR modek

A

when HR data cannot be obtained trhought GXT

35
Q

what is the HRR model (formulas)

A

HRR= HRmax-HRrest

Targer HR= [REI*HRR]+HRrest

36
Q

explain the percentage of MHR model

A

“You also can use a straight percentage of maximal HR (percent heart rate maximum, %HRmax) to estimate exercise intensity and determine target exercise HR.

This method is based on the fact that the %HRmax is related to %V̇O2R and %HRR”

37
Q

what has to be known for the MHR model

A

exact MHR must be known or estimation from the 2 formulas (220-age) or (208-0.7*age)

38
Q

what are the limitations of the heart model

A

using HR may have large errors
APMHR might be very different from actual max heart rate
HR varies with exercise mode

39
Q

what are some Factors that can Affect Training HRs and what can you use to adjust intesnity in those cases

A 
Mode of exercise
Medications
Emotional states
Food ingestion
Environmental factors
Temperature
Humidity
Air pollution

Use RPE to adjust exercise intensity in such situations.

40
Q

expalin the rate of perceived exertion method

A

can be used to prescribe & monitor exercise intensity.

can be used on it’s own or in combination with HR.

scales are valid & reliable tools for assessing the level of physical exertion during continuous aerobic exercise.

is taken during submaximal exercise tests/sessions.

41
Q

what is the RPE for warm up zone

A

6-11

42
Q

what is the rpe for endurance/target conditioning

A

12-16

43
Q

what is the rpe for exercise that is too hard

A

17-20

44
Q

what are the methods to monitor exercise intensity

A

1) HR (palpation or montior)
2) RPE scales
3) talk test
4) counting talk test (more than 25 seconds: LI MI,
less than 25=VI)

45
Q

duration

A

minutes: 20-30 minutes

or caloric expenditure of 140-400 kcal per day

46
Q

what are the classifications of aerbic activities

A

type a
type b
type c
type d

47
Q

explain typa a activities and example

A

require minimal skill and min fitness

walking, indoor cyling, slow dance

48
Q

explain type b amd examples

A

minimal skill and average fitness

jogging, rowing, EXERCISE MACHINES

49
Q

explain type c exercises and examples

A

skill and average fitness

swimming, rope skipping, aerboic dance, in line skating

50
Q

explain type d exercises and examples

A

require skill and sport

soccer, basketball ,racquet sports, downhill skiing

51
Q

what exercsie modalities would you use for the initial coniditional

A

type a or b

52
Q

what type of exercise would you use for the improve stage

A

type a and b

53
Q

is it okay to have type b activies in the initial coniditon and improvement stages

A

yes, as long as they have averagae fitness level

54
Q

what types of exercise modees do you prescribe for mainteant

A

type a, b, c, d

55
Q

what are the common exercise moges

A

walkingr
running
cycling
jogging

56
Q

are other modes of exercise that arent as tradiational Are just as effective as traditional Type A and B activities?

A

Depends on the method (%VO2max or RPE) used to equate different exercise modalities.

57
Q

what does rate of progression depend on

A

1) The exercise program goals,
2) The participant’s characteristics,
e. g., age, health status, initial fitness level, exercise tolerance.
3) The conditioning effect,
4) New exercise test results, or
5) Performance during the exercise sessions.

58
Q

when do the greatest conditionning effects occur

A

occur during the first 6 to 8 weeks.

59
Q

what is the vo2 max improvement for sedentary clients, average clients?

A

sedentary: 40%
average: 5 - 20%

60
Q

how do you progress in the inital stage of conditional

A

progress to 30 minutes

61
Q

how do you progress in the improvement stage

A

keep increasing duration until 60 minutes is sustained and change the frequence

62
Q

how do you progress in the maintenance stage

A

frquency of main mode can decrease
can add 1 or more new modes
INTENSITY AND DURATION MUST BE KEPT THE SAME

63
Q

what is continuous trainning and its advantages

A

one continuous aerobic exercise bout performed at low to moderate intensities without rest intervals.

advantages:
exercise intensity easy maintained
safer and easier to administer

64
Q

are type a and b suitable exercises for contrinous training

A

YES

65
Q

what are some examples of continous training

A

walking, jogging, clycling, rowing, dance, water based exercise

66
Q

what is discontious trainning and advantages

A

Involves a series of low- to high-intensity exercise bouts interspersed with rest or relief periods/ Intermittent nature.

advantages:
Exercise intensity & total amount of work performed can be greater than with continuous training.

67
Q

who is discontinous training good for

A

is widely used by athletes.

is also used by individuals with low CRF.

68
Q

what is interval training

A

involves a repeated series of exercise work bouts interspersed with rest or relief periods.

popular among athletes.

allows one to exercise at higher relative intensities during the work interval than with continuous training.

69
Q

what can interval training improve

A

Cardiorespiratory fitness (aerobic endurance),
Speed, &
Anaerobic endurance.

70
Q

what must be the work to rest ration for interval training

A

Ratio of Work to Rest-Relief

usually 1:1 or 1:0.5.

71
Q

what is the intervals for interval training

A

Each Work Interval
is 3 to 5 min.
is repeated 3 to 7 times.

72
Q

what is the exrceise intensity for inerval training

A

Exercise Intensity

usually ranges between 70% & 85% VO2max.

73
Q

explain overload in terms of interval training q

A

increase intensity
increase duration of interval
increase # of work intervals
decrease rest period

EXCI 252: INTRO TO PHYS ACT (9 decks)

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