Lecture 6- Exercise Prescription

Question 1

What does FITT-VP stand for

Answer 1

Frequency, intensity, time, type, volume, progression

Question 2

What is the frequency recommendation of cardiorespiratory fitness

Answer 2

About 5 days a week of moderate intensity exercise or 3 days a week of high intensity exercise or a combination of both

Question 3

What is the frequency recommendation for musculoskeletal fitness

Answer 3

At least two days a week of whole body exercises, this can be split up into upper and lower body days though.

Question 4

What is the frequency recommendation for stretching

Answer 4

Everyday

Question 5

What is the intensity recommendation for cardio respiratory fitness

Answer 5

For moderate 64 to 76% HRM or 45-64% Vo2 max, for vigorous 76 to 100% HRM or 64 to 100% VO2 max

Question 6

What is the intensity recommendation for musculoskeletal fitness

Answer 6

For muscular strength 6 to 8 reps at 75% or more 1 RM. For muscular endurance, 10 to 15 reps at 60 to 70% 1 RM.

Question 7

What is the recommended time for cardio respiratory fitness

Answer 7

Moderate is 30 to 60 minutes per session and vigorous is 20 to 30 minutes per session

Question 8

What is the recommended time for musculoskeletal fitness

Answer 8

For strength you need rest of 2.5 minutes and for endurance you need rest of 60 to 90 seconds. Stretching should be held for 30 seconds each.

Question 9

What type of exercise should you do for cardio respiratory fitness

Answer 9

Aerobic exercise involving large muscle groups.

Question 10

What type of exercise should you do for musculoskeletal fitness

Answer 10

Whole body or muscle specific exercises. For flexibility, joint specific stretches

Question 11

What are the benefits of dynamic stretching

Answer 11

Improves flexibility, increase power output, increase neuromuscular activation, and can increase performance. This is best done before working out.

Question 12

What are the benefits and drawbacks to static stretching

Answer 12

Can improve range of motion, can improve flexibility, helps with muscle recovery, however it may affect performance if done before exercise.

Question 13

What is the volume of exercise

Answer 13

A product of the frequency, intensity, and time of exercise. Usually quantified as MET-min per week

Question 14

What is a MET minute

Answer 14

The metabolic equivalent. 1 MET is the oxygen consumption at rest.

Question 15

How many ml/kg/min of oxygen are you using at 1 MET

Answer 15

3.5

Question 16

How many ml/kg/min of oxygen are you using at 2 MET

Answer 16

7

Question 17

How many ml/kg/min are you using at 6.5 MET

Answer 17

22.75

Question 18

How many Mets are you using at 3.5 ml/kg/min

Answer 18

1

Question 19

How many minutes are you using at 7

Answer 19

Two

Question 20

How many Mets are you using at 12 ml/kg/min?

Answer 20

3.4 METS

Question 21

What is the recommended MET minutes per week

Answer 21

5000-1000

Question 22

How do you calculate oxygen consumption if you have Mets

Answer 22

Multiply 3.5 by the number of Mets

Question 23

How do you calculate Mets if you have meters of oxygen

Answer 23

Divide leaders of oxygen by 3.5 to get Mets

Question 24

How do you progress exercise

Answer 24

With progressive overload. Progressive overload either increases frequency intensity or time, but it is important to give the body time to recover.

Question 25

Do we prescribe exercise the same way every time why or why not

Answer 25

We do not because not everyone has the same goals, the same starting point, the same age or history of injuries, or the same medical conditions that affect health.