prescription of cardiovascular exercise Flashcards
ENERGY SYSTEMS
Different types of exercise and exercise intensities utilise different energy systems
- Different fuel sources, different timing, different purposes
Phosphagen
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
Anaerobic glycolytic
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
Aerobic
Oxygen is required, glycogen/fats/proteins are fuel source. Maximum capacity is great, maximum power is small (predominates after the second minute of exercise).
Determinants of Exercise Program - FITT Principle
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
FREQUENCY
- 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
INTENSITY key concepts
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
INTENSITY
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
Light Intensity
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
Moderate Intensity
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
Vigorous Intensity
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
High Intensity
> 9 Mets > 90% HR Very hard >7 • An intensity that generally cannot be sustained for longer than about 10 minutes
Heart rate reserve
Takes into account the individuals resting heart rate
HRR = HRmax – HRrest
Intensity %
Light intensity = 20-40% HRR
Moderate intensity = 40-60%
HRR Vigorous intensity = 60-85%
HRR High intensity = > 85% HRR
TIME
- 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
TYPE
• 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
STRUCTURING AN EXERCISE PROGRAM
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.
STRUCTURING AN EXERCISE PROGRAM
- Continuous training
Moderate intensity – submaximal
• Prolonged duration – continuous for 20-60 minutes without exhaustion
• Most effective way to improve cardiovascular endurance
STRUCTURING AN EXERCISE PROGRAM
- interval training
• 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
STRUCTURING AN EXERCISE PROGRAM
- circuit training
- series of exercise activities
- Can utilise several exercise types – typically either focused on or mixed with resistance training
- Duration will determine energy system
STRUCTURING AN EXERCISE PROGRAM
- circuit interval training
- Similar to circuit
- Includes relief intervals
- Better suited for cardiovascular training than circuit alone
PROGRESSING AN EXERCISE PROGRAM
To continue to get cardiovascular adaptations, you MUST progress the program to achieve overload until the desired exercise goal is attained (maintenance)
Principles of progression:
• 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.
The exercise program *
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
GOALS OF PROGRAM
- Health benefits
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.
Goals of Program
-weight loss
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
