Quiz 1 - 3 Flashcards
progressive overload principle
Improve CRF - ex at a lvl greater than at which they are accustomed to induce adaptations
Reversibility principle/lazy man - 4
○ The opposite of progressive overload
○ Once CRF has been decreased or stopped for a significant period - 2-4 wks prev improvements will reverse and decrease, and body will readjust to the demands of the reduced physiological stimuli
○ Use it or lose it
○ Diminished returns - adverse events - CV, orthopedic complications - over use injuries and sprain
How many times of mod ex
5 or more
How many times of vig ex
3 or more
How many minutes of mod ex in a day?
30-60
How many minutes of vig ex in a day
20-60
How many mins of vig intensity
75
how many steps a day
7000
how many met minutes a week
500-1000
How to run stress test
push to symptoms or changes on ECG - pos for symptoms or neg for us to say theres nothing for us to be concerned about
Double product/rate pressure product
HRxBP
Heart works too hard to develop angina symptoms
how to keep angina in control
under the threshold - maintain the HR or BP
mod intensity borgs scale
11-15
how do we want ex
challenging but manageable pain 4/5 out of 10
3 levels of talk test
sing, whistle
5/6 words bw breathes
2/3 words bw breaths
anatomy of a warm up - 2-2
- Increased m. temp - breaking down ATP - dynamic movement cant do static stretching
- Increased m. metabolism
- Increased VO2 kinetics
○ Increased ex tolerance - Increased m. contractile performance
- Increased m. fiber conduction velocity
Increased power outputs in ex . Tasks - explosive movements
4 components of aerobic workout
- Warm up ○ 5-10 min of light to mod CR act - aerobic metabolism kicks in and heat - Conditioning ○ 20-60min of aerobic and/or sport act - Cool down ○ 5-10 min of light to mod CR act - Stretching ○ At least 10 min after warm up or cool down
warm up and cool down of older adults
longer - response is blunted
interval training - 2
- greater stimulus and physio benefits and changes
EX SESSIONS WITH ALTERNATING PERIODS OF HIGH INTENSITY - vigorous - interspersed with low intensity exertion or periods of rest
why interval training 1-2
able to accumulate a greater volume at a higher intensity
○ May produce greater physiological changes than cont aerobic ex
May produce comparable changes cont aerobic ex with a lower volume
types of ex intervals
○ Short intervals - 10 sec, 1 min at 100-120% VO2 peak
○ Med interval - 1-2 min at 95-100%
Long - 3-14 min at 85-90%
variables of interval training - 3
○ Volume of each ex interval § Duration § Intensity ○ Length of recovery bw intervals ○ Number of ex interval
if pt can get to max HR before 1 min
slow down - cant go back up until hR goes down to about 100
PA
any body movement produced by contracting skeletal m. (voluntary contractions ) that results in energy expenditure
ex
planned, structured, repetitive and purposeful act that seeks to improve or maintain any component of fitness for life or sport
prolonged sitting
always a distinct coronary heart disease risk factor - - doesn’t matter how active you are
8 practical tips for promoting more movement
- Track it
○ Pedometers/act monitors/smart phones/apps - Set goals
○ SMART, axn planning - Manage expectations
- Address barriers - proactive
- Address relapse - Cardiac pts stop within 2 yrs - make it as short as possible - not all or nothing
- Social support - get a dog
- Stages of change - transtheoretical model
○ Pre contemplation, comtemplation, prep, axn, maintanence - Motivational interviewing
10 Factors reducing the 6MWD
Shorter height
Older age
Higher body weight
Female sex
Impaired cognition
cognition
A shorter corridor (more turns)
Pulmonary disease (COPD, asthma, cystic fibrosis, interstitial lung disease)
Cardiovascular disease (angina, MI, CHF, stroke, TIA, PVD, AAI)
Musculoskeletal disorders (arthritis, ankle, knee, or hip injuries, muscle wasting, etc.)
6 Factors increasing the 6MWD
Taller height (longer legs)
Male sex
High motivation
A patient who has previously performed the test
Medication for a disabling disease taken just before the test
Oxygen supplementation in patients with exercise-induced hypoxemia
Pt prep - 5
Comfortable clothing Appropriate shoes for walking Usual walking aids Usual medication regimen should continue Light meal before No vigorous Ex 2 hours prior
Pre-test for 6wmt - 6
no warm up have patient sit quietly ~ 10 min before check for contraindication / resting vitals explain test explain Borg scale consent form if required
