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Kine 1020 > Prescribing Physical Activity - Lecture 14 > Flashcards

Prescribing Physical Activity - Lecture 14 Flashcards

1
Q

Barriers and Motivators

A

When Prescribing Physical Activity must consider the barriers and motivators people have.

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2
Q

Why prescribe exercise?

A

Physical Health Benefits
- Increased life expectancy, quick recovery from illness. improved cardiac function

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3
Q

Fitness Benefits?

A

Increased cardio-respiratory fitness
Increased strength
Increased muscular endurance
Increased flexibility

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4
Q

Mental Health Benefits

A

Increased self-esteem, Lower mental health issues, lower risk of Alzheimer’s

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5
Q

What does prescribing Physical Activity look like?

A

SMART Goals

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6
Q

SM? in Smart

A

Measurable piece that’s specific

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7
Q

ART? in Smart

A

If it’s relevant and attainable in a certain amount of time.

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8
Q

Best way of utilizing SMART goals?

A

Breaking goals into achievable goals that cumulate into a large achievement

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9
Q

What are Focused Goals?

A

Intrinsic & Extrinsic Goals

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10
Q

Intrinsic Goals

A

Things under your own control; self motivated goals

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11
Q

Extrinsic Goals

A

Dependant on things outside of your control; usually done for others.

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12
Q

The FITT Principle

A

An exercise prescription to help clients understand how hard they should be exercising.
Frequency, Intensity, Time, Type

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13
Q

Frequency

A

How often you should exercise

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14
Q

Intensity

A

How vigorous should your exercise be?

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15
Q

Time

A

How much time is spent exercising?

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16
Q

Type

A

What kind of exercise are you doing?

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17
Q

SAID Principles

A

Specific, Adaptations, Imposed Demands

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18
Q

Key Principles of Prescription

A

Specificity (Said), Overload, Progression, Recovery, Super compensation

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19
Q

Specificity

A

Key principle of prescription; Specific training brings specific results.

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20
Q

What is the stimulus in terms of exercising?

A

Exercise is the stimulus and the response to it is the adaptation the body takes in

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21
Q

Imposed Demands

A

This is exercise; it’s the stimulus we’re imposing on the body

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22
Q

Specificity does not mean exclusivity

A

Must take a balanced approach; consider all movement patterns

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23
Q

Overload (Principle of Prescription)

A

Doing more than what the body is used to

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24
Q

Purpose of Overload

A

Adaptations of the body can only take place if the magnitude of the stimulus is above habitual level

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25
Q

How to Induce Overload?

A

FITT, Training Load, Variation

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26
Q

Progression (Principle of Prescription)

A

The progress that is made from continuous stimulus

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27
Q

What happens when we don’t progress?

A

Accommodation takes place

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28
Q

Why is Accommodation unwanted?

A

Decrease response to continuous stimulus; and linked to overload principle

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29
Q

True or False: Overload leads to progression

A

True; if we do more than what the body is used to, we eventually adapt, then we must start to progress from there.

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30
Q

What will happen in longer periods of detraining?

A

Greater losses and longer periods of retraining

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31
Q

Recovery (Principles of Prescription)

A

It’s the time when adaptation takes place

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32
Q

What happens if you don’t rest appropriately?

A

Injury risk, Burnout, No enjoyment, fatigue, reduced performance

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33
Q

Effects of overtraining

A

Too much volume, not enough rest, too much intensity

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34
Q

Concept of Active Recovery?

A

Reducing the volume of intensity; not being fully sedentary

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35
Q

Benefits of recovery

A

Cuts volume/intensity by 33-50%

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36
Q

Alternatives of Sedentary Rest

A

Perform alternative activities that are light intensity (walking)

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37
Q

6 Steps Process

A

How to create a PA Program

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38
Q

Step 1

A

Explore Initial expectations and objectives

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39
Q

Step 2

A

Help each client set personalized goals

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40
Q

Step 3

A

Provide Feedback and monitor Goals

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41
Q

Step 4

A

Use rewards and incentives

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42
Q

Step 5

A

Problem solving to overcome obstacles

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43
Q

Step 6

A

Promote long-term adherence

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44
Q

What is Supercompensation

A

When training performance drops but recovery goes up. There’s a small peak called super-compensation and this is when the next training period has a higher performance capacity

45
Q

Why is no pain no gain a bad philosophy for new gym incomers?

A

It will scare people away and make them think they’re going to go through a lot of pain. This all depends on the client you’re working with or if related to you then your own goals

46
Q

Components of a Training Program Include?

A

Warm-up, Aerobic, Cool-Down, Flexibility, Resistance/Strength

47
Q

The importance of warming up

A

Increases body temp/blood flow to muscles
Increases muscle pliability
Reduces injury risk
Improves mental focus

48
Q

Importance of Cool-Down

A

Reduce injury/adverse event risk

49
Q

Characteristics of a good warm up?

A

Dynamic, Elevates core and muscle temp., Lasts approximately 10-20% of planned workout time, Calisthenics, Includes total body, Progressive

50
Q

Furthermore characteristics of a Good Warm-Up

A

Rhythmic, Starts slow, general rather then specific, progress to more dynamic, Static stretches after warm up >6sec, Includes sport-specific drills

51
Q

Characteristics of a Cool-Down

A

Gradual
Slow the body down
Cool Body’s Temp.
Design

52
Q

How does Cool-Down mimic facets of Warm-Up

A

Performed in reverse-order

53
Q

Why should static stretching be involved in Cool-Down

A

Blood flow is high at that moment so it gives a big advantage to static stretch and slow the blood flow

54
Q

What does Cardiorespiratory Fitness Include?

A

Intensity, duration, frequency of exercise

55
Q

Increase in VO2 max would suggest?

A

Increase in the capacity to use oxygen as an energy source; increases capacity to perform aerobically

56
Q

Why do we want to aim for a 60-80% intensity in terms of VO2 Max %

A

Anything beyond that won’t have good effects as too much oxygen consumption will cause a muscle to diminish

57
Q

What do the ACSM Guidelines suggest in terms of Aerobic (Training Program Components)?

A

Frequency, Intensity, Time, Type, Volume

58
Q

Frequency

A

less than or equal to 3-5x per week; 2 days or less may not have cardio respiratory benefits

59
Q

Intensity

A

Moderate and/or vigorous intensity

60
Q

Time

A

30-60min/day for 150min/w
Can also accumulate in 10min bouts

61
Q

Type

A

Habitual, involves major muscle groups, and is rhythmic

62
Q

Volume

A

Increase step count by 2000/day until equal to 7000 per day
Continuous session or in bouts of 10 min/longer

63
Q

What does threshold for increasing aerobic fitness mean?

A

Minimum Heart Rate required to stimulate the adaptation of improving aerobic fitness

64
Q

The more fit you are, the more stimulus is required to push harder

A

Higher threshold

65
Q

In order to move from poor-fair to Good Initial Aerobic Fitness Level…?

A

Must follow the intensity required to move to the next one; more intensity means threshold for aerobic is increasing.

66
Q

How do we move up in terms of Aerobic Progression?

A

We increase one variable at a time. Instead of frequency, Intensity and duration increasing at once, we move one every week.

67
Q

What is Cardiorespiratory Fitness

A

Any activity using large muscle groups, that are rhythmic and aerobic in nature, and can be maintained continuously.

68
Q

Why is Treadmill better than biking when it comes to Total Energy Expenditure?

A

The More intense a workout is, and the more amount of muscle we are using dictates the rate of energy expenditure.

69
Q

What is HITT?

A
  • Continuous work broken up with periods of increased intensity
  • Structured/unstructured
  • bouts lasting 15sec-4mins
70
Q

Absolute Intensity

A

Settings on the machine to get you to a certain % of intensity (different for everyone)

71
Q

Purpose of HITT?

A

Non-stop but allows for us to rejuvenate and keep going.

72
Q

Relative Intensity

A

% of intensity; how hard someone is working out relative to their max aerobic capacity

73
Q

Workload of an Olympic Athlete vs CHD Patient?

A

They do the same amount of work, but obviously at different absolute intensities (different settings on treadmill but same amount of intensity). The HR of Olympic athlete will be higher because more fit.

74
Q

Sprint Approach example for HITT

A

4-6 bouts,
30 secs or less of all out
4 min recovery between bouts
Total high intensity active time = 2-3 mins
Total workout = 20 min

75
Q

Purpose of Sprint Approach (HITT)

A

Gives us a high stimulus exercise
Gives time to recover from lactic acid build-up
It’s difficult to tolerate but high stimulus

76
Q

Longer Duration example (HITT)

A

4x4 approach
4 bouts of 4 minutes @High intensity (85-95% max HR)
3 mins of rest (50-70% intensity)
Total high intensity active time = 16 minutes
Total Workout = 25 mins

77
Q

Purpose of Longer Duration Approach

A

Much more tolerable
Typically for older people
Less intense than usual

78
Q

Purpose of having high intensity bouts

A

Allows for stimulus to be greater than it otherwise would

79
Q

Benefits of HITT

A

Stimulus we achieve is high
Intensity achieved
Health/Fitness outcomes
CRF + Anaerobic thresholds increase (delay onset of lactic acid production)
Time efficient

80
Q

Negatives of HITT

A

Adverse Event (Stroke/Heart Attack)
Perceive intensity/difficult
More labour intensive

81
Q

When prescribing strength exercise…what can we modify?

A

Time, intensity, modality of what you’re using

82
Q

How can we add variation and keep this interesting?

A

Change prescription, add instability, etc.

83
Q

ACSM Guidelines - Resistance

A

The Guidelines for Resistance Training

84
Q

Frequency

A

Each major muscle group 2-3x per week

85
Q

Intensity

A

60-70% 1 Repetition Max for novice and intermediate exercisers
>80% for advanced strength trainers
40-50% for elderly or previous sedentary

86
Q

Time

A

No specific recommendation for timing

87
Q

Type

A

Whole body, major muscle groups
Variety of equipment, including body weight, isometric+isotonic

88
Q

Volume

A

8-20 reps depending on:
- Goal Training
- Skill/fitness level
2-4 sets
- 2 if novice or elderly

89
Q

Rest

A

1-3 minutes between sets is safe and effective
- 48 hrs between workouts of the same muscles is recommended

90
Q

What is 1 Repetition Max

A

The max amount of weight you can lift at once.

91
Q

Purpose of 1 RM

A

Prescribe Relative Intensity; the intensity you should be working at according to how much you lifted.

92
Q

Formula for 1RM

A

1RM = Weight Lifted/(%1Rm value from table/100)

93
Q

Risk of just lifting maximum weight rather than progressing up with 1RM

A

Possible musculoskeletal injury

94
Q

Strength Training Summary Table

A

Focus on specificity of training. Whether this is Strength, Hypertrophy, Muscle Endurance or Power.

95
Q

Trends of Strength Training Table

A

Most Intense - strength
Least Intense - Power
Most reps - M.E.
Least reps - Power
Most sets - Power
Least sets - M.E., Hypertrophy
Most Rest - power, strength
Least rest - M.E.

96
Q

If a person was looking to shift from strength to endurance what should be prescribed?

A

More reps and less intensity as it builds up endurance for performance

97
Q

What changes would you expect to see from going from Hypertrophy focus to Strength focus

A

Intensity goes up, Sets goes up, but reps go down.

98
Q

Going from Hypertrophy to Muscle Endurance

A

Less intense, same sets, but more reps, less recovery time because less weight.

99
Q

How do we decide the order of Strength/Resistance Exercises?

A

Fatigue inducing potential for each:
- Whole Body vs. Split Routine
- Fundamental (compound) vs Isolation
- Agonist/Antagonist (Pushing/Pulling)
- Experience/Fitness Level
- Not overworking the same muscle group back to back

100
Q

Compound Movement

A

This just means exercises that use multiple muscle groups.

i.e. Bench press should be done first because it targets more muscle groups instead of doing tricep extensions first.

101
Q

Should we work on large muscle groups first or small muscle groups?

A

Large muscles used first then small muscle groups used later when exercising

102
Q

Progression: Increasing Load

A

We always need to increase stimulus to continuously progress. Dependant on current fitness level.

103
Q

Trends for Novice Exercisers in Progression: Load Increase

A

Upper body worked on, assistive/isolation —> exercises will add less weight per progression and they will take a more conservative approach

104
Q

Trends for Advanced Exercisers

A

Those with Lower Body and fundamentals in exercise —> Add more weight with progression because they can handle higher stimulus

105
Q

Pros of doing Resistance Exercise First

A

Full availability of energy for resistance exercises
Depleting glycogen before doing aerobic exercises which can cause burning fat during aerobic.

106
Q

Cons of doing Resistance Exercise First?

A

Motivation goes down
Muscle soreness/stiffness during aerobic component

107
Q

Pros of Aerobic Exercise first

A

Increased energy expenditure during subsequent exercise
Increased available energy during aerobic work and we’ll perceive that

108
Q

Cons of Aerobic Exercise First

A

Depletion of energy stores required for resistance exercise
Fatigue/lack of motivation for subsequent exercise

109
Q

How do we know if we want to Aerobic Exercise or Resistance Exercise first when it comes to timing of aerobic training

A

Depends on the goal you want to achieve.

If want to burn calories and fat then go for aerobic exercise first
If you want to build muscle and muscle endurance go for resistance.

All about specificity.

Kine 1020 (43 decks)

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