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Health & Wellness > Principles of Exercise Prescription > Flashcards

Principles of Exercise Prescription Flashcards

1
Q

What does FITT-VP stand for?

A 
Frequency
Intensity
Time
Type
Volume
Progression
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2
Q

What are general considerations for exercise prescription?

A
  1. Avoid physical inactivity
  2. Overuse injury
  3. Bone Health - Weight bearing or resistance exercises
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3
Q

What are the components of an exercise training session?

A
  1. Warm-up
  2. Conditioning
  3. Cool-down
  4. Stretching
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4
Q

How frequently should exercise be performed?

A

Three to five days per week

  • Plateau to benefits is reached at 5 days per week
  • Vigorous activity performed >5 days per week may increase incidence of musculoskeletal injury
  • Less risk of injury with increased variety of mode– can more safely engage in increased frequency with increased variety in mode
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5
Q

What are the aerobic exercise frequency recommendations?

A
  1. Moderate intensity at least 5 d/wk
  2. Vigorous intensity at least 3 d/wk
  3. combination of moderate ov vigorous intensity exercise 3-5 x/wk
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6
Q

What are the aerobic exercise intensity recommendations?

A
  1. Moderate (40-59% of HRmax) to vigorous (60-<90% of HRmax) intensity for most adults
  2. Light (30-39% HRmax) to moderate intensity for those who are deconditioned
  3. Intervals are effective to increase total volume and/or average intensity performed during a session
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7
Q

What are the methods to estimate intensity?

A
  • Preferred methods:
    1. Percentage of Heart Rate Reserve (HRR)
    2. Percentage of Maximal Oxygen Uptake Reserve (VO2R)
  • Other methods:
    3. Percentage of HRmax (220-age) - Ideal to use the measured HRmax, rather than an estimate
    4. Caloric Expenditure
    5. Absolute oxygen uptake
    6. Metabolic Equivalents (METs)
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8
Q

What RPE represents very light, light, moderate, vigorous, near maximal-maximal intensity?

A 
very light= very light (<9)
light = very light- fairly light (9-11)
mod = Fairly light-somewhat hard (12-13)
vig = Somewhat hard to very hard (14-17)
near max/ max = >/= very hard (>/=18)
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9
Q

What %VO2max represents very light, light, moderate, vigorous, near maximal-maximal intensity?

A 
very light = <37
light = 37-45
mod = 46-63
vig = 64-90
near max/ max = >/=91
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10
Q

What is a met?

A

A MET is an index of energy expenditure.

  • comparative ratio of how much more energy is expended during physical activity compared to at rest.
  • 1 MET = 3.5 mL/kg/min
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11
Q

What does a MET-min allow for?

A

Standardization of energy expenditure during PA

  • Another method of measure energy expenditure is Kilocalories (kcal), or how much energy is needed to increase the temperature of 1 kg of water by 1 degree Celsius.
  • METs can be converted to kcal/min with the following equation: Kcal/min=[(METs x 3.5 ml/kg/min x Body Weight (in kg)) / 1000] x 5
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12
Q

What are current recommendations for duration of exercise?

A
  1. MODERATE intensity exercise: 30-60 minutes per day or >/150 minutes per week
  2. VIGOROUS intensity exercise: 20-60 minutes per day or >/75 minutes per week
  • <20 minutes per day can still be beneficial, especially in sedentary
  • For weight management, >/60-90 min/d may be necessary
  • May be continuous or intermittent (at least 10 minute bouts per session)
  • Shorter bouts may still be beneficial in those who are deconditioned
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13
Q

What are the current recommendations for exercise volume (quantity) for energy expenditure?

A
  1. > /500-1000 MET-min/week
  2. Consistent association with lower rates of CVD and premature mortality
    - product of freq, intensity, and time
    - METmin/ wk x kCal/wk
    - dose-response association btwn volume and health/ fitness outcomes
    - no min or max dose established
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14
Q

What are the exercise groups for modes of aerobic exercise?

A 
A = endurance activities requiring minimal skill or physical fitness to perform- for all adults
B = vig intensity endurance requiring minimal skill - for adults who are habitually physically active and/or at least avg physical fitness
C = endurance activities requiring skill to perform - for adults with acquired skill and/or avg physical fitness levels
D = recreational sports - for adults with a regular exercise program and at least avg physical fitness
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15
Q

What considerations housed be made for progression?

A
  1. Health status
  2. Physical fitness
  3. Training responses
  4. Exercise program goals
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16
Q

How should you progress initially (first 4-6 wks)?

A

increase time/ duration: incr 5-10 min every 1-2 weeks over first 4-6 weeks
- after first 4-6 wks, adjust FIT over next 4-8 mos

Health & Wellness (11 decks)

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