Prescribing Physical Activity - Lecture 14 Flashcards
Barriers and Motivators
When Prescribing Physical Activity must consider the barriers and motivators people have.
Why prescribe exercise?
Physical Health Benefits
- Increased life expectancy, quick recovery from illness. improved cardiac function
Fitness Benefits?
Increased cardio-respiratory fitness
Increased strength
Increased muscular endurance
Increased flexibility
Mental Health Benefits
Increased self-esteem, Lower mental health issues, lower risk of Alzheimer’s
What does prescribing Physical Activity look like?
SMART Goals
SM? in Smart
Measurable piece that’s specific
ART? in Smart
If it’s relevant and attainable in a certain amount of time.
Best way of utilizing SMART goals?
Breaking goals into achievable goals that cumulate into a large achievement
What are Focused Goals?
Intrinsic & Extrinsic Goals
Intrinsic Goals
Things under your own control; self motivated goals
Extrinsic Goals
Dependant on things outside of your control; usually done for others.
The FITT Principle
An exercise prescription to help clients understand how hard they should be exercising.
Frequency, Intensity, Time, Type
Frequency
How often you should exercise
Intensity
How vigorous should your exercise be?
Time
How much time is spent exercising?
Type
What kind of exercise are you doing?
SAID Principles
Specific, Adaptations, Imposed Demands
Key Principles of Prescription
Specificity (Said), Overload, Progression, Recovery, Super compensation
Specificity
Key principle of prescription; Specific training brings specific results.
What is the stimulus in terms of exercising?
Exercise is the stimulus and the response to it is the adaptation the body takes in
Imposed Demands
This is exercise; it’s the stimulus we’re imposing on the body
Specificity does not mean exclusivity
Must take a balanced approach; consider all movement patterns
Overload (Principle of Prescription)
Doing more than what the body is used to
Purpose of Overload
Adaptations of the body can only take place if the magnitude of the stimulus is above habitual level
How to Induce Overload?
FITT, Training Load, Variation
Progression (Principle of Prescription)
The progress that is made from continuous stimulus
What happens when we don’t progress?
Accommodation takes place
Why is Accommodation unwanted?
Decrease response to continuous stimulus; and linked to overload principle
True or False: Overload leads to progression
True; if we do more than what the body is used to, we eventually adapt, then we must start to progress from there.
What will happen in longer periods of detraining?
Greater losses and longer periods of retraining
Recovery (Principles of Prescription)
It’s the time when adaptation takes place
What happens if you don’t rest appropriately?
Injury risk, Burnout, No enjoyment, fatigue, reduced performance
Effects of overtraining
Too much volume, not enough rest, too much intensity
Concept of Active Recovery?
Reducing the volume of intensity; not being fully sedentary
Benefits of recovery
Cuts volume/intensity by 33-50%
Alternatives of Sedentary Rest
Perform alternative activities that are light intensity (walking)
6 Steps Process
How to create a PA Program
Step 1
Explore Initial expectations and objectives
Step 2
Help each client set personalized goals
Step 3
Provide Feedback and monitor Goals
Step 4
Use rewards and incentives
Step 5
Problem solving to overcome obstacles
Step 6
Promote long-term adherence
What is Supercompensation
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
Why is no pain no gain a bad philosophy for new gym incomers?
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
Components of a Training Program Include?
Warm-up, Aerobic, Cool-Down, Flexibility, Resistance/Strength
The importance of warming up
Increases body temp/blood flow to muscles
Increases muscle pliability
Reduces injury risk
Improves mental focus
Importance of Cool-Down
Reduce injury/adverse event risk
Characteristics of a good warm up?
Dynamic, Elevates core and muscle temp., Lasts approximately 10-20% of planned workout time, Calisthenics, Includes total body, Progressive
Furthermore characteristics of a Good Warm-Up
Rhythmic, Starts slow, general rather then specific, progress to more dynamic, Static stretches after warm up >6sec, Includes sport-specific drills
Characteristics of a Cool-Down
Gradual
Slow the body down
Cool Body’s Temp.
Design
How does Cool-Down mimic facets of Warm-Up
Performed in reverse-order
Why should static stretching be involved in Cool-Down
Blood flow is high at that moment so it gives a big advantage to static stretch and slow the blood flow
What does Cardiorespiratory Fitness Include?
Intensity, duration, frequency of exercise
Increase in VO2 max would suggest?
Increase in the capacity to use oxygen as an energy source; increases capacity to perform aerobically
Why do we want to aim for a 60-80% intensity in terms of VO2 Max %
Anything beyond that won’t have good effects as too much oxygen consumption will cause a muscle to diminish
What do the ACSM Guidelines suggest in terms of Aerobic (Training Program Components)?
Frequency, Intensity, Time, Type, Volume
Frequency
less than or equal to 3-5x per week; 2 days or less may not have cardio respiratory benefits
Intensity
Moderate and/or vigorous intensity
Time
30-60min/day for 150min/w
Can also accumulate in 10min bouts
Type
Habitual, involves major muscle groups, and is rhythmic
Volume
Increase step count by 2000/day until equal to 7000 per day
Continuous session or in bouts of 10 min/longer
What does threshold for increasing aerobic fitness mean?
Minimum Heart Rate required to stimulate the adaptation of improving aerobic fitness
The more fit you are, the more stimulus is required to push harder
Higher threshold
In order to move from poor-fair to Good Initial Aerobic Fitness Level…?
Must follow the intensity required to move to the next one; more intensity means threshold for aerobic is increasing.
How do we move up in terms of Aerobic Progression?
We increase one variable at a time. Instead of frequency, Intensity and duration increasing at once, we move one every week.
What is Cardiorespiratory Fitness
Any activity using large muscle groups, that are rhythmic and aerobic in nature, and can be maintained continuously.
Why is Treadmill better than biking when it comes to Total Energy Expenditure?
The More intense a workout is, and the more amount of muscle we are using dictates the rate of energy expenditure.
What is HITT?
- Continuous work broken up with periods of increased intensity
- Structured/unstructured
- bouts lasting 15sec-4mins
Absolute Intensity
Settings on the machine to get you to a certain % of intensity (different for everyone)
Purpose of HITT?
Non-stop but allows for us to rejuvenate and keep going.
Relative Intensity
% of intensity; how hard someone is working out relative to their max aerobic capacity
Workload of an Olympic Athlete vs CHD Patient?
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.
Sprint Approach example for HITT
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
Purpose of Sprint Approach (HITT)
Gives us a high stimulus exercise
Gives time to recover from lactic acid build-up
It’s difficult to tolerate but high stimulus
Longer Duration example (HITT)
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
Purpose of Longer Duration Approach
Much more tolerable
Typically for older people
Less intense than usual
Purpose of having high intensity bouts
Allows for stimulus to be greater than it otherwise would
Benefits of HITT
Stimulus we achieve is high
Intensity achieved
Health/Fitness outcomes
CRF + Anaerobic thresholds increase (delay onset of lactic acid production)
Time efficient
Negatives of HITT
Adverse Event (Stroke/Heart Attack)
Perceive intensity/difficult
More labour intensive
When prescribing strength exercise…what can we modify?
Time, intensity, modality of what you’re using
How can we add variation and keep this interesting?
Change prescription, add instability, etc.
ACSM Guidelines - Resistance
The Guidelines for Resistance Training
Frequency
Each major muscle group 2-3x per week
Intensity
60-70% 1 Repetition Max for novice and intermediate exercisers
>80% for advanced strength trainers
40-50% for elderly or previous sedentary
Time
No specific recommendation for timing
Type
Whole body, major muscle groups
Variety of equipment, including body weight, isometric+isotonic
Volume
8-20 reps depending on:
- Goal Training
- Skill/fitness level
2-4 sets
- 2 if novice or elderly
Rest
1-3 minutes between sets is safe and effective
- 48 hrs between workouts of the same muscles is recommended
What is 1 Repetition Max
The max amount of weight you can lift at once.
Purpose of 1 RM
Prescribe Relative Intensity; the intensity you should be working at according to how much you lifted.
Formula for 1RM
1RM = Weight Lifted/(%1Rm value from table/100)
Risk of just lifting maximum weight rather than progressing up with 1RM
Possible musculoskeletal injury
Strength Training Summary Table
Focus on specificity of training. Whether this is Strength, Hypertrophy, Muscle Endurance or Power.
Trends of Strength Training Table
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.
If a person was looking to shift from strength to endurance what should be prescribed?
More reps and less intensity as it builds up endurance for performance
What changes would you expect to see from going from Hypertrophy focus to Strength focus
Intensity goes up, Sets goes up, but reps go down.
Going from Hypertrophy to Muscle Endurance
Less intense, same sets, but more reps, less recovery time because less weight.
How do we decide the order of Strength/Resistance Exercises?
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
Compound Movement
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.
Should we work on large muscle groups first or small muscle groups?
Large muscles used first then small muscle groups used later when exercising
Progression: Increasing Load
We always need to increase stimulus to continuously progress. Dependant on current fitness level.
Trends for Novice Exercisers in Progression: Load Increase
Upper body worked on, assistive/isolation —> exercises will add less weight per progression and they will take a more conservative approach
Trends for Advanced Exercisers
Those with Lower Body and fundamentals in exercise —> Add more weight with progression because they can handle higher stimulus
Pros of doing Resistance Exercise First
Full availability of energy for resistance exercises
Depleting glycogen before doing aerobic exercises which can cause burning fat during aerobic.
Cons of doing Resistance Exercise First?
Motivation goes down
Muscle soreness/stiffness during aerobic component
Pros of Aerobic Exercise first
Increased energy expenditure during subsequent exercise
Increased available energy during aerobic work and we’ll perceive that
Cons of Aerobic Exercise First
Depletion of energy stores required for resistance exercise
Fatigue/lack of motivation for subsequent exercise
How do we know if we want to Aerobic Exercise or Resistance Exercise first when it comes to timing of aerobic training
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.
