lecture 7: aerobic exercise prescription

Question 1

24 hour healthy guidelines consists of…

Answer 1

1: physical activity
2: sleep
3: sedentary behaviour

Question 2

physical activity (24 hour guidlines)

Answer 2

performing a variety of types and intensities of physical activity, which includes:

1. moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week
2. muscle strengthening activities using major muscle groups at least twice a week
3. several hours of light physical activities, including standing

Question 3

sleep (24 hour guidelines)

Answer 3

getting 7-9 hours of good-quality sleep on a regular basis, with consitent bed and wake-up times

Question 4

sedentary behaviour (24 hour guidelines)

Answer 4

limiting sedentary time to 8 hours or less which includes
1. no more than 3 hours of recreational screen time
2. breaking up long periods of sitting as often as possible

Question 5

how do you quantify aerobic activity?

Answer 5

• 30 minutes, 5 days a week
• 22 minutes, 7 days a week

Question 6

type: continuous

Answer 6

sustaining a single intensity for the duration of the training session
- needs to quantify: work period duration and intensity
- tempo runs and long slow distance

Question 7

interval

Answer 7

alternating periods of high intensity and active recovery
- need to quantify
- number of work periods (intervals)
- work period duration and intensity
- recovery period duration and intensity

Question 8

high intensity interval training: HITT

Answer 8

near maximal intensity work periods (apart of interval)

Question 9

sprint intensity interval training: SIIT

Answer 9

maximal or supra maximal intensity work periods

Question 10

CSEP guidelines

Answer 10

• designed as minimum amount for health benefit
• weight loss or performance

Question 11

aerobic training:

Answer 11

• aerobic exercise prescriptions should manipulate FITT parameters to achieve/maintain progressive overload
• prescription should focus on clients individual skills, abilities, goals, and preferences
• recovery and training/performance goals should be considered