Prescribing Physical Activity Flashcards
Why do we prescribe physical activity?
- physical health benefits (i.e increased life expectancy
- fitness benefits (i.e increased muscular endurance)
- mental health benefits (i.e relieve tension and stress)
What do you do to prescribe physical activity?
Make SMART Goals & use FITT Principle
SMART
- specific
- measurable
- attainable
- relevant
- time-based
FITT
- frequency: how often you exercise
- intensity: how intense/vigorous
- time: how long
- type: what kind of exercise/modality
ex. lift weights 4x per week
2 types of Focus?
When setting goals, make…
Focused Goals
Intrinsic - things under your own control and are self-motivated
Extrinsic - dependent on things outside of your control or done for other people
Poor goal
- win a marathon
- Focused goal
- lift weights 4x per week
Key Principles of Prescription
- Specificity/SAID
- Progressive Overload
- Rest & Recovery
- Training/Detraining
Specificity
Training in a specific way to induce a specific response
- more applied to performance related fitness
Specificity is linked to…
SAID Principle
- specific
- adaptations
- imposed
- demands
Important point to remember about specificity
It does not mean exclusivity
- focusing on specific outcomes still requires a balanced approach
- all movement patterns/whole body approaches should be considered
Progressive overload
Imposing a stimulus greater than the body is used to
How does progressive overload apply to exercise prescription?
Linked to adaptation
- adaptations only take place if the magnitude of the stimulus is above the habitual level
How is overload induced?
- FITT
- training load
- variation
Accomodation
Decreased response to a continued stimulus
- If we do not increase the stimulus (more than the body is used to) accomodation will take place
Reversible?
Training and Detraining Trend
Longer periods of detraining will result in:
- greater losses
- longer periods of retraining
Retraining
- faster we are able to get back into training routines, the better the outcome
What is recovery?
Time when adaptations take place
What happens if we don’t rest properly?
- injury risk
- overtraining/burnout
- lack of enjoyment
- fatigue/discomfort
- reduced performance
True or False: Recovery means sedentary
False
- concept of active recovery: perform alternative activities that are light intensity
Creating PA Programs
- Explore initial expectations and exercise objectives
- Help each client set personalized and realistic goals
- Provide feedback and monitor goals
- Use rewards and incentives (intrinsic is best)
- Use problem solving to overcome obstacles
- Promote long-term adherence
Adaptation
What happens in the body afterwards
- linked to goal and how we specifically design our exercise stimulus
Supercompensation
Explains how we progress over time and adapt to exercise (improvement)
Linked to:
- acute training load (exercise stimulus)
- recovery
- timing of subsequent exercise stimulus
Over time if we accumulate these supercompensations we will…
Elevate fitness levels
When should you time your next workout?
Peak of supercompensation
Components of a training program
- warm-up
- cool-down
- flexibility
- aerobic
- resistance/strength
Why is warm up important?
- increase body temperature and blood flow to muscles
- reduce injury risk
- improve mental focus/preparation
Why is cool-down important?
- reduce injury/risk of adverse event
Characteristics of a good warm-up
- dynamic
- rythmic and continuous
- elevates core and muscle temperature
- occurs approx 10 min prior to athletic competition
- lasts approx 10-20% of planned workout time
- primarily calisthenics
- includes total body
- progressive (start slow & easy and progress to quicker)
- include sport-specific drills/movements at the end
Characteristics of good cool down
- gradual
- cool the body’s temperature
- similiar duration as warm-up (10% of workout time)
- include static stretching
ACSM Guidelines - Aerobic
FITT Principle
Frequency
-greater than or equal to 3-5 times per week
Intensity
- moderate and/or vigorous intensity
- build exercise tolerance
Time
- 30-60 min/day for a total of 150 min/wk
- accumulation in 10 min bouts is ok
Type
- habitual, involving major muscle groups, rythmic
Minimizing Sedentary Behaviour
- increase step count by 2000/day until greater than 7000/day
- can be performed in one continuous session or in bouts of 10 minutes or longer each day
What does “threshold for increasing aerobic fitness” mean?
Minimal level of intensity of stimulus that we need in order to experience benefits - progressive overload
Cardiorespiratory Fitness Based On…
Intensity, Duration, and Frequency of Exercise
What is the mode of training of cardiorespiratory fitness?
Any activity that:
- uses large muscle groups
- is rythmic and aerobic in nature
- can be maintained continuously
ex. jogging, cycling, swimming
HITT
Continuous work broken up with periods of increased intensity
- bouts last about 15sec-4min
- may be better for aerobic fitness improvements (improving VO2 max)
Absolute vs Relative Intensity
Absolute - workload
Relative intensity - % of maximum
- amount of work being done can be different but the intensity is perceived to be the same
eg. heart rate of olympic athlete higher than regular individual but are both working at 95% maximum –> percieved to be the same intensity
Examples of HITT
Sprint approaches
- 4-5 bouts
- 30 seconds of all out sprint
- 4 min recovery between bouts
- total high intensity active time = 2-3 min
- total workout = 20 min
Longer duration approaches
- 4 x 4 approach
- 4 bouts of 4 minutes at high intensity (85-95% HRmax)
- 3 minutes of rest between bouts
- toal high intensity active time = 16 min
- total workout = 25 min
Benefits of HIIT
- enjoyment
- intensity achieved
- health outcomes
- fitness outcomes (improving cardiorespiratory fitness & delaying anaerobic thresholds)
- well tolerated
- time efficient
Negatives of HIIT
- adverse event risk
- percieved intensity/difficulty
ACSM Guidelines - Resistance
Frequency
- each major muscle group 2-3x per week
Intensity
- 60-70% 1RM for novice and intermediate exercisers
- >80% for advanced strength trainers
- 40-50% for elderly or previously sedentary exercisers
Time
- no specific recommendation
Type
-whole body, major muscle groups
- variety of equipment & body weight
Volume (sets/reps)
- 8-20 reps (depends on goal/skill/fitness level)
- 2-4 sets (less than 2 if novice or elderly
Rest
- 1-3 minutes between sets is safe and effective
After you have a target intensity range, what do you do?
Establish specific weights using 1RMs
- 1 RM is movement/exercise specific (ex. squat, bench press)
1- Repetition Max (%1RM)
1 RM = Weight lifted/ (%1RM value from table/100)
- look at number of reps
Why do we predict 1 - Repetition Max?
Measuring directly involves risk of injury
Trends of Strength Training
As we get closer to 100% intensity (%1RM) from novice to intermediate to advanced:
- number of sets increases
- number of reps decreases
- minutes of rest increase
What do we need to consider in making the decision about order of exercises/exercise selection?
FIRST: multi-joint, large muscle groups first, most demanding, require power
AFTER: single-joint, small muscle groups, least demanding
Progression/Load Increases for Novice Exercisers vs Advanced Exercisers
Upper body (assistive/isolation exercises) and lower body (compound exercises)
Novice - less added weight per progression (conservative approach)
Advanced - more added weight per progression
How should you time your aerobic training and other components of workout?
Depends on your goals
- higher availability of energy at the start
- motivation lacks as you move forward
