Prescribing Exercise to Improve Cardiorespiratory Fitness Flashcards
Define physical activity
Any bodily movement produced by the contraction of skeletal muscles that results in energy expenditure
Define exercise
A type of physical activity consisting of planned, structured repetitive bodily movements done to improve and/or maintain one or more components of physical fitness
Define physical fitness
The ability to carry out daily activities with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits, and meet unforeseen emergencies
What are the training principles?
These are used to stimulate structural and physiological adaptations. They are:
- specificity
- overload
- progression
- individualism
- reversibility
Define specificity
Doing an activity that elicits training adaptations in the muscles or systems that you specifically wish to train (e.g. training a specific energy pathway, a specific muscle group, or for a specific activity)
Define overload
Exercise overload enhances physiological adaptations to exercise (i.e. enhances central and peripheral training adaptations). Overload occurs when the system is stressed slightly above the level it is usually performing at. This can be achieved through manipulating frequency, intensity and duration, or any combination of the above
Define progression
As your body adapts to a given exercise, the exercise needs to be progressed to ensure further training adaptations. Gradually overloading the system ensures optimal improvement. Always consider the cost benefit analysis (improvement without injury). Progression should occur when you are able to complete two or more reps across two sets. Then the weight should be increased by 2%
Define individualism
We need to tailor exercises to the participant – what are their goals, what are they limited by, are they motivated to improve, etc. The best exercise is one they will enjoy and do consistently
Define reversibility
Physiological adaptations to exercise will reverse when you stop training (the use it or lose it principle). Reversal (AKA detraining) happens rapidly – most results are lost after two weeks of no training, with all results lost after 6 weeks
What are the components of an exercise program?
- Warm up (5-10mins of light-moderate intensity dynamic aerobic exercise)
2.Conditioning (20-60mins of CRF or neuromuscular exercise) - Cool down (5-10mins of light-moderate intensity dynamic aerobic exercise)
- Stretching (10mins)
FITT: Frequency explanation
Adults should be active most days, preferably every day. Each week, adults should do either 2.5 to 5hrs of moderate intensity physical activity, 1.25 to 2.5 hours of vigorous intensity physical activity. Muscle strengthening activities should be included on at least 2 days
FITT: Intensity explanation
Absolute intensity is the amount of energy expended during activity without considering a persons CRF or aerobic capacity. Relative intensity is the level of effort required to do an activity compared with a person’s capacity. Exercise is usually prescribed according to relative intensity
FITT: Time explanation
Time is interrelated to frequency, but with some differences. 20-30 mins is considered optimal, but should be considered in combination with intensity. Total work (intensity x time) should equal 200-300kcal per session. The trade off with intensity is lower intensity means a longer duration is required
FITT: Type explanation
To improve cardiorespiratory fitness we want to perform exercises that use large muscle mass in a dynamic activity (e.g. running, walking, cycling, swimming)
Methods to measure exercise intensity
DIRECT: VO2max testing
INDIRECT: %HRmax (70-85%), or %HRR (60-80%)
RPE: 12-16 equates to 40-84% of HRR
