Lecture 6- Exercise Prescription Flashcards
What does FITT-VP stand for
Frequency, intensity, time, type, volume, progression
What is the frequency recommendation of cardiorespiratory fitness
About 5 days a week of moderate intensity exercise or 3 days a week of high intensity exercise or a combination of both
What is the frequency recommendation for musculoskeletal fitness
At least two days a week of whole body exercises, this can be split up into upper and lower body days though.
What is the frequency recommendation for stretching
Everyday
What is the intensity recommendation for cardio respiratory fitness
For moderate 64 to 76% HRM or 45-64% Vo2 max, for vigorous 76 to 100% HRM or 64 to 100% VO2 max
What is the intensity recommendation for musculoskeletal fitness
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.
What is the recommended time for cardio respiratory fitness
Moderate is 30 to 60 minutes per session and vigorous is 20 to 30 minutes per session
What is the recommended time for musculoskeletal fitness
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.
What type of exercise should you do for cardio respiratory fitness
Aerobic exercise involving large muscle groups.
What type of exercise should you do for musculoskeletal fitness
Whole body or muscle specific exercises. For flexibility, joint specific stretches
What are the benefits of dynamic stretching
Improves flexibility, increase power output, increase neuromuscular activation, and can increase performance. This is best done before working out.
What are the benefits and drawbacks to static stretching
Can improve range of motion, can improve flexibility, helps with muscle recovery, however it may affect performance if done before exercise.
What is the volume of exercise
A product of the frequency, intensity, and time of exercise. Usually quantified as MET-min per week
What is a MET minute
The metabolic equivalent. 1 MET is the oxygen consumption at rest.
How many ml/kg/min of oxygen are you using at 1 MET
3.5
How many ml/kg/min of oxygen are you using at 2 MET
7
How many ml/kg/min are you using at 6.5 MET
22.75
How many Mets are you using at 3.5 ml/kg/min
1
How many minutes are you using at 7
Two
How many Mets are you using at 12 ml/kg/min?
3.4 METS
What is the recommended MET minutes per week
5000-1000
How do you calculate oxygen consumption if you have Mets
Multiply 3.5 by the number of Mets
How do you calculate Mets if you have meters of oxygen
Divide leaders of oxygen by 3.5 to get Mets
How do you progress exercise
With progressive overload. Progressive overload either increases frequency intensity or time, but it is important to give the body time to recover.
Do we prescribe exercise the same way every time why or why not
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.
