Week 10 Flashcards
Lecture 10:
What are the 7 Basic Training Principles of Exercise Prescriptions?
Overload
Reversibility
Specificity
Progression
Initial Values
Inter-Individual Variability
Diminishing Returns
Lecture 10:
What is the purpose of the basic training principles of exercise prescription?
Principles that result in physiological changes/improvement in a system or muscle/muscle group
Lecture 10:
When discussing the basic training principles of exercise prescription, what is Overload?
The load is greater than what the client is accustomed to
- increase/change frequency, intensity, & duration to cause overload
Lecture 10:
When discussing the basic training principles of exercise prescription, what is Reversibility?
Knowing that gains are lost when tissues/organ systems are not used
- “use it or lose it”
- physiological increases will decrease if exercise/training is not maintained
Lecture 10:
When discussing the basic training principles of exercise prescription, what is Specificity?
Training effects are specific to exercise performed & muscles involved
Lecture 10:
When discussing the basic training principles of exercise prescription, what is Progression?
Progressive increases in training volume allow for further improvements
- Gradually increase & understand individual variance
*usually increase by about 10%
Lecture 10:
When discussing the basic training principles of exercise prescription, what are Initial Values?
Lower initial values cause greater & faster gains
Lecture 10:
When discussing the basic training principles of exercise prescription, what is Inter-individual Variability?
Responses to training vary per person
- dependent on factors such as age, initial fitness levels, health status, heredity, metabolism, etc
Lecture 10:
When discussing the basic training principles of exercise prescription, what are Diminishing Returns?
Genetic ceiling limits extent of improvement due to exercise training
Lecture 10:
What does every letter of the FITT-VP elements of exercise prescription stand for?
Frequency
Intensity
Time
Type
Volume
Progression
Lecture 10:
When discussing elements of FITT-VP, What is Frequency?
How often we are doing the exercise program
- eg; how many days/week, how many times/day
Lecture 10:
When discussing elements of FITT-VP, What is Intensity?
How hard the exercise is & how hard they’re going to be working
- can set as % of HR, % of 1-RM, or % of flexibility through ROM
Lecture 10:
When discussing elements of FITT-VP, What is Time?
How long the client will do the activity for
Lecture 10:
When discussing elements of FITT-VP, What is Type?
Could be CRF, MF, or flexibility
- also include what type of activity they will be doing to target/work these systems
Lecture 10:
When discussing elements of FITT-VP, What is Volume?
Accumulation of frequency, intensity, & time (can calculate)
Lecture 10:
When discussing elements of FITT-VP, What is Progression?
What we’re doing to provide the gradual overload that we’re applying
- what we need to see improvement or changes
Lecture 10:
When discussing Frequency, what is the recommended amount for moderate? Recommended amount for vigorous?
At least 3days/week (typically spread across 3-5days per week to achieve recomended amnt)
- >5days/week for moderate intensity
- 3-5days/week for vigorous intensity
*if more than 5 days vigorous, change training to include more moderate & variability
Lecture 10:
When discussing Intensity, what % of HRR is moderate intensity and what % is vigorous?
Moderate intensity of 40-59% of HRR & vigorous intensity of 60-89% of HRR = the recommended intensity level for most adults
Lecture 10:
What are the time recommendations for adults?
- time for moderate vs vigorous
Amount of time is dependent on intensity & goals
- trying to accumulate 150mins per week
- 30-60mins/day moderate intensity (150min+/wk)
- 20-60min/day vigorous intensity (75+min/wk)
Lecture 10:
When discussing exercise prescriptions, what is Volume & recommended levels?
The product of frequency, intensity, & time
- >500-1000 MET/min/week or 1000kcal/week
Lecture 10:
When discussing exercise prescriptions, what is Progression?
Consists of increasing any FITT principal, as tolerated
- increase 1 variable at a time, about every 1-2 weeks (dependent on client) & limit increase to 10%
Lecture 10:
What are 4 ways in which we can set intensities?
1.) Heart Rate
2.) VO2
3.) RPE
4.) METs
Lecture 10:
What is HR max measured through & the formula?
Measured through CRF maximal exercise test or formula to estimate
- 207 - (0.7 x age)
*if doing max test, we can use the HR max from that but can’t use from a submaximal test
Lecture 10:
How is VO2max measured?
Measured through VO2max exercise test or formula/nomogram
