Week 2 Exercise Prescription Recommendations Flashcards
what is functional training
overload the activity of interest to challenge the entire system (simple to complex, slow to quick, stable to unstable, EO to EC, form to intensity and BOS to outside BOS)
how long does it take for true strengthening
6-8 weeks
what is motor learning
random and repetitive
what is the dosage for aerobic exercise
60-90%
how do we measure the intensity for aerobic activity
- target HR (220-age) x 60/90%
- karvonen method ([60-90% x (220-age - rest HR)] + resting HR)
- RPE (60-90% I 12 -16, or 5-8)
- talk test (can they speak or is it labored)
what measure is good for people with blunted HR response
RPE
how does joint pain and muscle weakness affect things
may need to strengthen first, and aquatics may be good too
as strength increases, what happens to function
it increases to a certain pain, then you plateau, and you built up your reserve that fights overload)
how do we prescription strengthening
60-80% 1RM, pick a weight that you fatigue around 10 reps
do 1-2 reps to assess RPE (should be 11-15, and somewhat hard at 70-80%)
what should 8-12 reps result in, what are you looking for
momentary muscle fatigue (look for concentration, slight tremor and an increase in respiration for the right intensity)
what is the difference between 1 and 3 sets
in AA, not much. you can get the same amount of strength gains in oder adults in 1 set as you can in 3 sets
what must we consider with strengthening in the older adult
it is underutilized and manages, must watch form and must watch for breath holding.
flexibility recommendations
60 second hold in 65 and older, 4 reps, 5-7x/week
what muscles must be considered in aging adults
sub occipital macules, pec minor, downward rotators, protractors, lumbar extensors, hip flexors, and external rotators and ankle PF
