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Exercise Testing and Prescription > week 6 > Flashcards

week 6 Flashcards

1
Q

Why include aerobic fitness?

A
  • One of the strongest predictors of health and longevity (VO2 is inversely proportional to cardiovascular disease, diabetes and metabolic disease)
  • Foundation of a well-balanced training plan
  • Canadian 24-hour movement guidelines
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2
Q

What can be correlated with increases in VO2 max

A

decrease risk of;
- Hypertension
- COPD
- Diabetes
- Smoking
- High BMI
- high cholesterol

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3
Q

Canadian 24-hour Movement guidelines

A

PHYSICAL ACIVITY
- 150 minutes of moderate to vigorous aerobic physical activity per week
- Strength training at least 2 times per week
- Several hours of light physical activity (includes standing)
SLEEP
- 7 to 9 hours of good quality sleep on a regular basis with consistent wake and sleep times
SEDENTARY BEHAVIOUR
- Limiting sedentary behaviour time to 8 hours or less
- No more than 3 hours of recreational screen time
- breaking up long periods of sitting as often as possible

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4
Q

Aerobic training variables

A

Frequency: training sessions/week
Intensity: %HRR, %HRmax, RPE, speed, time
Time: Duration of session
Type: Mode of activity

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5
Q

What to consider when applying the FITT principle

A
  • Why is client exercising
  • What is the client’s goals
  • How much time do they have
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6
Q

What is the typical FITT for aerobic activity

A

F: 3-5 days/week
I: Moderate 40-59% HRR or RPE 12-13/20, vigorous intensity 60-89% HRR or RPE 14-17/20
T: 20-60 minutes
T: Large rhythmical movement

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7
Q

warm ups

A
  • 5-10 minutes
  • lower level of intensity to gradually transition the heart and respiration rates to the required level intensity
  • dynamic movements at a lower intensity/ resistance that mimics the exercise to be done
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8
Q

Cool downs

A
  • 5-10 minutes
  • Slowly reduce intensity to allow the physiological variables to gradually and safely return to normal levels
  • add flexibility exercises to the end
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9
Q

Considerations for type

A
  • Skill requirement
  • Effort involved
    -fitness level of client
  • weight-bearing nature
  • interests of the client
  • Access to equipment and facilities
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10
Q

Categories of cardio activities

A

MINIMAL SKILL AND FITNESS LEVEL
- low to moderate intensity; continuous in nature
- Walking, leisurely cycling, aqua-aerobics
MINIMAL SKILL AND BASELINE FITNESS
- moderate to vigorous, continuous
- jogging, running, rowing, spinning, stepping
ACQUIRED SKILLS, BASELINE FITNESS
- Moderate to vigorous, require skill for constant level intensity
- cross-country skiing, swimming, skating
ACQUIRED SKILL, MODEST LEVEL FITNESS
- recreational sports require modest fitness levels an skills to handle vigorous and variable nature of workload
- hockey, soccer, racquet sports

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11
Q

What are the three methods for prescribing intensity

A
  1. Heart rate: % HRmax or HRR
  2. %VO2R
  3. Perceived Exertion
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12
Q

HRmax calculation

A

208-0.7xage

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13
Q

Issue with perscribing %HRmax

A

doesn’t consider resting HR

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14
Q

using VO2R to prescribe intensity

A

Target VO2 = training intensity x VO2R + VO2rest (3.5)

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15
Q

Walking VO2 calculation

A

= (speed in m/min x 0.1) + (speed x grade x 1.8) + 3.5

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16
Q

Running VO2 calculation

A

= (speed in m/min x 0.2) + (speed x grade x 0.9) + 3.5

17
Q

Leg Ergometry VO2 calculation

A

= (workload/weight x 10.8) + 7

18
Q

RPE

A
  • Valid and reliable for continuous aerobic exercise ( borg rate of perceived exertion scale 6 to 20 or 1 to 10)
  • Can take RPE and HR during submaximal exercise tests and use to adjust exercise intensity
  • can be used on its own or in combination with HR
19
Q

Moderate intensity in RPE and HRR

A

RPE: 12-13/20
HRR: 40-59%

20
Q

Vigorous intensity

A

RPE: 14-17/20
HRR: 60-89%

21
Q

Talk Test

A
  • Level of intensity is determined based on how difficult it is to carry a conversation during an activity (1-10)
  • Subjective, less accurate, easy for clients
    1. Breath not changing
    2-3. Easy to breath and carry conversation
    4-6. breathing more heavily - can carry a conversation but it requires more effort
    7-8. On the verge of becoming uncomfortable - conversation requires max effort
    9. difficult to maintain exercise or speak
    10. no conversation possible
22
Q

Light effort HRR and RPE

A

%HRR: 20-39%
RPE: 9-11

23
Q

Should you prescribe high or low intensity

A
  • Either can improve aerobic fitness and health
  • intensity is inversely related to duration =
  • High intensity: greater risk of injury and DOMS
  • Low intensity: longer duration
24
Q

Frequency

A
  • The number of training sessions each week
  • Recommended - 3-5 days/week
  • If the intensity is moderate than the frequency may be higher
  • Vigorous-intensity - 3 days per week to allow recovery
25
Q

Time

A
  • The duration of a training session (min)
  • recommended: 20-60 minutes/session
  • Depends on client’s goals; weight loss, distance runners
26
Q

Continuous training

A

Involves sustaining a single intensity level for the duration of the session

27
Q

Interval Training

A

An intermittent style of exercise that is characterized by alternating periods of more intense effort and recovery within a single training session

28
Q

Circuit training

A

Uses a series of stations (which could include resistance training stations) with relatively brief intervals between each station
- purpose is to keep the heart rate elevated near the target intensity for a variety of exercises

29
Q

Cross-training

A

Vary type of exercise, work different muscle groups, increase endurance

30
Q

High intensity interval training

A
  • Typically characterized by submaximal efforts at 80% of peak heart rate
  • Can elicit cardiometabolic health benefits comparable or superior to traditional moderate intensity continuous training despite a reduced time commitment
31
Q

Benefits of HITT

A
  • HITT superior to MICT for improving VO2max in healthy young to middle aged individuals and people with cardiometabolic diseases, including cardiac patients
  • Enjoyment for HITT is similar to MICT in sedentary adults but valuable for those who perceive lack of time as a barrier to exercise
  • The risk of acute myocardial infraction and sudden cardiac death are known to increase after vigorous exercise in susceptible individuals, which emphasizes the need for appropriate medical pre-screening
32
Q

Considerations when designing a HITT workout

A
  1. Work within your scope of practice
  2. Include an appropriate warm-up and cool-down
  3. Consider the modality
  4. Be aware of the effects of fatigue
  5. Start where the client is now
  6. Look for automatic timers and apps
  7. Beginners enjoy HITT workouts
33
Q

Sedentary behaviour

A

Any behaviour characterized by a low heart rate, slow breathing, and unloaded or unweighted muscles
- health risks associated with sedentary behaviour are independent from those associated with too little physical activity
- Encourage substituting some sedentary behaviour with standing or light physical activity breaks

34
Q

Recommendations for New to exercise individuals

A

PRECONTEMPLATOR, CONTEMPLATOR, PREPARATION, RELAPSE
Poor VO2max
- light effort (20-40)
- 3-4 times per week
- start with 10-15 minutes and procress
Fair or Good VO2max
- moderate effort (40-60%)
- 3-4 times per week
- start 10-15 minutes

35
Q

Recommendations for Regular Exercisers

A

PREPERATION, ACTION, RELAPSE
Fair or good VO2max
- Moderate effort (40-60%)
- 3-4 times per week - work up to 5
- 20-25 minutes to start - work up to 40
Very good or excellent VO2max
- Vigorous (60-90%)
- 3-4 times per week - work up to 5
- 20-25 minutes to start - work up to 40

36
Q

Designing aerobic program

A
  • Prescribe aerobic exercise for 1 week following FITT principle
    For following training principles
  • Increase 1 FIT variable per week by about 5-10%
  • improve capacity first then focus on intensity
  • include blocked time for reassessment
37
Q

When should you reassess a new client?

A

6-8 weeks

Exercise Testing and Prescription (10 decks)

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