Week 05 - Cardiorespiratory fitness Flashcards
How to structure your assessment and prescription
- Improve cardiorespiratory fitness specific to client needs (Needs to be number 1)
- Re-establish neuromuscular control for specific stability and balance requirements of the client
- Restore ROM and flexibility
- Regain muscular strength, endurance and power
3 Sub-maximal fitness tests:
- Balke walking test
- Astrand bike test
- 6 min walk test
4 Maximal tests:
- VO2 max tests, lactate threshold testing
- Maximal performance type tests (ramp protocol to somewhere near performance/race pace)
- 2.4 km, 12 min run
- Shuttle test/beep test
Intent of testing is to establish…?
- baseline fitness level/capacity
- monitor progress and program effectiveness
- establish importance of the program (compare results to norms/recommendations)
Adults 18-65 should do moderate physical activity for a minimum of…
30 minutes a day for 5 days
Adults 18-65 should do vigorous physical activity for a minimum of…
20 minutes, 3 days per week
Moderate physical activity = _____ METS
3-6
Vigorous physical activity = _____ METS
> 6
Your all cause mortality decreases by ____% by expending 1000kcal/week (450 per week may not be enough)
30%
Biggest impact in weight loss is from _____ changes
dietary
Interval training is…
Bouts of higher intensity interspersed with low-mod intensity
Interval training max % and duration?
85% to 250% max aerobic workload (6s to 4 mins duration)
Is interval training a good method?
- High relevance in sport
- Debate for clinical practice
- Limited research for weight loss, and clinical use (higher risk chance, not more effective than other methods)
Interval training models…
- 30secs on 30 secs off (10x)
- tabata model (20 on 20 off for 4 mins)
Interval training should NOT be your first option for general population because
- may be problem with adherence
- injuries etc
