Lecture 6 - Prescribing Aerobic Conditioning Flashcards
What are the CSEP-PATH 6 A’s when approaching prescription?
- Ask
- Assess
- Advice
- Agree
- Assist
- Arrange
What are 7 ways you can make a prescription approach client-centred?
- Review needs & confirm goals
- Select the activities & equipment needs
- Select the training method
- Determine intensity & workload
- Determine volume (frequency & time)
- Design progression & monitoring
- Design warm-up & cool-down
How can you develop an aerobic exercise program?
- with the FITT-VP (frequency, intensity, type, time, volume, progression)
- this is normally for someone who is already physically active
What is cardiac output (or Q)?
- the amount of blood pumped by the heart in L/min (SV x HR)
What is stroke volume (SV)?
- The quantity of blood ejected with each beat
What is heart rate (HR)?
- contractions of the left ventricle in beats per minute (bpm)
What is VO2 max?
- the maximum (max) rate (V) of oxygen (O₂) your body can use during exercise
- METS: 1 MET is 3.5 ml/kg/min (relative VO2)
What is maximal oxygen uptake?
- The greatest amount of oxygen that can be used at the cellular level for the entire body
What is resting oxygen uptake?
- Estimated at 3.5 ml/kg of body weight per minute (ml·kg–1·min–1); this value is defined as 1 metabolic equivalent (MET)
What are 2 considerations of cardiovascular Rx?
- Finding the right modes (types) of exercises that allow for sustained intensity & some variability
- Consideration of the FITT-VP Components
What are 6 examples of non-portable aerobic equipment?
- Treadmill, Bikes, Rowers, Stair Climbers, Elliptical Trainers, Jacob’s Ladder
What are some examples of transportable aerobic equipment?
- Bench step, Sliders (or slide board), Recreational equipment , Swimming pools, Skipping ropes, Music/video games/videos/fitness apps
What are 3 endurance activities by intensity?
- PA in which exercise intensity is easily sustained with little variability in HR response (e.g., walk, cycle, jog)
- PA in which energy expenditure (EE) is related to the individual’s skill (e.g., skate, swim, dance)
- PA that are variable in intensity (recreational sports)
What is a multi-stage conditioning method?
- a training method that progressively increases the intensity of exercise over time by moving through different levels or stages, often with a set duration at each stage
What is a single stage conditioning method?
- exercise that maintains a consistent intensity level for a sustained period
What are 5 types of aerobic endurance training programs?
- long, slow distance training
- pace/tempo training
- interval training
- high-intensity interval training (HIIT)
- Fartlek training
What is the long, slow distance training program?
- Training distance greater than race distance
- Intensities equivalent to 70% of VO2max
- Intensity is lower than that of competition, which may be a disadvantage if too much LSD training is used
What are the adaptations of long, slow distance training ?
- enhances the body’s ability to clear lactate
- Causes an eventual shift of Type IIx fibers to Type I fibers
What is the pace/tempo training program?
- Intensity at or slightly above competition intensity, corresponding to the lactate threshold
What are 2 objectives of pace/tempo training?
- Develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace
- Improve running economy and increase lactate threshold
What is the interval training program?
- Exercise at an intensity close to VO2max for intervals of 3 to 5 minutes, Work : rest ratio should be 1:1
- allows athletes to train at intensities close to VO2max for a greater amount of time
- increases VO2max & enhances anaerobic metabolism
What is the high-intensity interval training program?
- Uses repeated high-intensity bouts interspersed with brief recovery periods
- Athletes need to spend several minutes above 90% of VO2max for an optimal stimulus
- May be effective for improving running economy & running speed
What is the Fartlek training program?
- Combines other methods of training
- Easy running (~70% VO2max) combined with hills or short, fast bursts (~85-90% VO2max)
- Can be adapted for cycling & swimming
What are 3 benefits of Fartlek training?
- Enhanced VO2max
- Increased lactate threshold
- Improved running economy and fuel utilization
What is the Walking VO2 & MET formula?
- VO2 = (0.1 x S (speed)) + (1.8 x S x G (grade)) + 3.5
- Client walks at 3.4 mph @ 5% incline (to convert mph to m/min - mph x 26.8)
- VO2 = 90m/min x 0.1 + 90m/min x 0.05 x 1.8 + 3.5
- VO2 = 9 + 8.1 + 3.5 = 20.5 ml/kg/min ~ 6 METs
What is Steady pace/tempo training?
- 20 to 30 minutes of continuous training at the lactate threshold
What is Intermittent pace/tempo training?
- series of shorter intervals with brief recovery periods
