prescription of cardiovascular exercise

Question 1

ENERGY SYSTEMS

Answer 1

Different types of exercise and exercise intensities utilise different energy systems
- Different fuel sources, different timing, different purposes

Question 2

Phosphagen

Answer 2

no oxygen required, phosphocreatine the chemical fuel source. maximum capacity is small, maximum power is great. Short, sharp, quick bursts (first 0-30 seconds of intense exercise)
- sprints

Question 3

Anaerobic glycolytic

Answer 3

no oxygen required, glycogen is the fuel source. Maximum capacity is intermediate, maximum power is intermediate. Provide
energy for activity of moderate intensity and short duration (first 30-90 seconds of exercise).
- 400/800 m

Question 4

Aerobic

Answer 4

Oxygen is required, glycogen/fats/proteins are fuel source. Maximum capacity is great, maximum power is small (predominates after the second minute of exercise).

Question 5

Determinants of Exercise Program - FITT Principle

Answer 5

Critical elements of exercise that need to be considered when aiming to elicit a cardiovascular response
Frequency – how often
Intensity – how hard…if intensity hard, fewer sessions
if intensity lower, more frequent sessions
Time – how long
Type – what kind of exercise

Question 6

FREQUENCY

Answer 6

• Not as critical as overall dose given by intensity and duration
• Australian PA guidelines – most, preferably all days of the week
• ACSM guidelines – 3-5 days per week depending on intensity
• If intensity is lower, higher frequency is required to meet the minimum overall
• Very low frequency (<2 x per week) unlikely to evoke cardiovascular change except in very fit or unwell participants

Question 7

INTENSITY key concepts

Answer 7

Overload: for a training effect, the load must be greater than that regularly encountered in every day life. (need to challenge body)
Specificity: training effects are specific to the exercise performed, muscle groups involved, range of movement and energy systems utilised. (only get benefits in the system you train

Question 8

INTENSITY

Answer 8

Inverse relationship with time
• A cardiovascular conditioning response generally occurs with > moderate intensity
cardiovascular exercise
• Australian PA guidelines – 150 min/wk moderate, or 75 mins per week of vigorous
• ACSM guidelines - overall volume of > 500-1000 MET.min.wk
• Training stimulus thresholds are variable – the higher the initial level of fitness, the
greater the intensity of activity needed to elicit a change
• Previously sedentary or very unfit individuals respond to light-moderate exercise
intensity

Question 9

Light Intensity

Answer 9

1.5 - 2.9 Mets
40-55% HR
Very light to light RPE 1-2
An aerobic activity that does not cause a noticeable change in breathing rate
• An intensity that can be sustained for 60 minutes

Question 10

Moderate Intensity

Answer 10

3 - 5.9 Mets
55-70% HR
Moderate to somewhat hard RPE 3-4
An aerobic activity that is able to be conducted whilst maintaining a conversation uninterrupted
• An intensity that may last between 30 and 60 minutes

Question 11

Vigorous Intensity

Answer 11

6 - 8.9 Mets
70-90% HR
Hard RPE 5-6
• An aerobic activity in which a conversation generally cannot be maintained
uninterrupted
• An intensity that may last up to 30 minutes

Question 12

High Intensity

Answer 12

> 9 Mets
> 90% HR
 Very hard >7
 • An intensity that generally cannot be
 sustained for longer than about 10 minutes

Question 13

Heart rate reserve

Answer 13

Takes into account the individuals resting heart rate

HRR = HRmax – HRrest

Question 14

Intensity %

Answer 14

Light intensity = 20-40% HRR
Moderate intensity = 40-60%
HRR Vigorous intensity = 60-85%
HRR High intensity = > 85% HRR

Question 15

TIME

Answer 15

• Optimal duration dependent on total work performed, exercise intensity and frequency, and fitness level
• Inverse relationship with intensity – greater the intensity, shorter the duration needed for adaptation
• At moderate intensity, 30-60 minutes is recommended (150 min/wk)
• At vigorous intensity, 20-60 minutes is recommended (75 min/wk)
• In unfit individuals, <20 mins and bouts of exercise (e.g. 10 mins) may be effective

Question 16

TYPE

Answer 16

• Must involve large muscle groups that are activated in a rhythmic, aerobic nature
• Specificity – if exercise program is targeted at a particular activity/sport, type must be specific to that activity/sport
• Recreation – individualised to the patients skill, interests, capacity, environment
good examples: running, swimming, cycling

Question 17

STRUCTURING AN EXERCISE PROGRAM

Answer 17

WARM UP
• Approximately 10 minutes
• Total body movement exercises
Aiming to achieve a HR within 20 bpm of target HR
 AEROBIC EXERCISE
• COOL DOWN
- 5-10 minutes
Total-body movements and static stretching.

Question 18

STRUCTURING AN EXERCISE PROGRAM

- Continuous training

Answer 18

Moderate intensity – submaximal
• Prolonged duration – continuous for 20-60 minutes without exhaustion
• Most effective way to improve cardiovascular endurance

Question 19

STRUCTURING AN EXERCISE PROGRAM

- interval training

Answer 19

• Work periods and relief periods
• Interval training perceived to be less demanding – depends on INTENSTY
• Relief period can be active (reduced level) or passive (rest)
• Interval ratios must be described – with short intervals a work/rest recovery ration of 1:1 to 1:5 is
appropriate e.g. 1 minute of work at vigorous intensity, with a minimum of 1 minute relief

Question 20

STRUCTURING AN EXERCISE PROGRAM

- circuit training

Answer 20

• series of exercise activities
• Can utilise several exercise types – typically either focused on or mixed with resistance training
• Duration will determine energy system

Question 21

STRUCTURING AN EXERCISE PROGRAM

- circuit interval training

Answer 21

• Similar to circuit
• Includes relief intervals
• Better suited for cardiovascular training than circuit alone

Question 22

PROGRESSING AN EXERCISE PROGRAM

Answer 22

To continue to get cardiovascular adaptations, you MUST progress the program to achieve overload until the desired exercise goal is attained (maintenance)

Question 23

Principles of progression:

Answer 23

• Gradual progression of overall exercise volume by adjusting determinants of exercise program (i.e. FITT elements - time, frequency and/or intensity)
• Duration first, then intensity. Frequency may need to be adjusted accordingly.
Gradual approach enhances adherence and reduces risk of musculoskeletal injury and adverse cardiac events.

Question 24

The exercise program *

Answer 24

The exercise must be within the person’s tolerance, above the threshold for adaptation to occur and below the level of exercise that evokes clinical symptoms

Question 25

GOALS OF PROGRAM

- Health benefits

Answer 25

150 - 300 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity each week, increasing to 300 minutes per week of moderate intensity activity or 150 minutes of vigorous intensity activity.
Lower threshold will improve blood pressure, cholesterol, heart health, as well as muscle and bone strength.
Upper threshold provides greater benefits and helps to prevent cancer and unhealthy weight gain.

Question 26

Goals of Program

-weight loss

Answer 26

Moderate intensity physical activity alone between 150-250 min/week will only provide modest weight loss. > 250 min/week of moderate-vigorous intensity physical activity is required to elicit clinically
significant weight loss. After weight loss, weight maintenance is improved with > 250 min/week of moderate-vigorous intensity physical activity
ALL ABOUT VOLUME - MIN OF 300 MINS/WEEK