week 6 Flashcards
Why include aerobic fitness?
- 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
What can be correlated with increases in VO2 max
decrease risk of;
- Hypertension
- COPD
- Diabetes
- Smoking
- High BMI
- high cholesterol
Canadian 24-hour Movement guidelines
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
Aerobic training variables
Frequency: training sessions/week
Intensity: %HRR, %HRmax, RPE, speed, time
Time: Duration of session
Type: Mode of activity
What to consider when applying the FITT principle
- Why is client exercising
- What is the client’s goals
- How much time do they have
What is the typical FITT for aerobic activity
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
warm ups
- 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
Cool downs
- 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
Considerations for type
- Skill requirement
- Effort involved
-fitness level of client - weight-bearing nature
- interests of the client
- Access to equipment and facilities
Categories of cardio activities
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
What are the three methods for prescribing intensity
- Heart rate: % HRmax or HRR
- %VO2R
- Perceived Exertion
HRmax calculation
208-0.7xage
Issue with perscribing %HRmax
doesn’t consider resting HR
using VO2R to prescribe intensity
Target VO2 = training intensity x VO2R + VO2rest (3.5)
Walking VO2 calculation
= (speed in m/min x 0.1) + (speed x grade x 1.8) + 3.5
Running VO2 calculation
= (speed in m/min x 0.2) + (speed x grade x 0.9) + 3.5
Leg Ergometry VO2 calculation
= (workload/weight x 10.8) + 7
RPE
- 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
Moderate intensity in RPE and HRR
RPE: 12-13/20
HRR: 40-59%
Vigorous intensity
RPE: 14-17/20
HRR: 60-89%
Talk Test
- 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
Light effort HRR and RPE
%HRR: 20-39%
RPE: 9-11
Should you prescribe high or low intensity
- 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
Frequency
- 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
Time
- The duration of a training session (min)
- recommended: 20-60 minutes/session
- Depends on client’s goals; weight loss, distance runners
Continuous training
Involves sustaining a single intensity level for the duration of the session
Interval Training
An intermittent style of exercise that is characterized by alternating periods of more intense effort and recovery within a single training session
Circuit training
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
Cross-training
Vary type of exercise, work different muscle groups, increase endurance
High intensity interval training
- 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
Benefits of HITT
- 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
Considerations when designing a HITT workout
- Work within your scope of practice
- Include an appropriate warm-up and cool-down
- Consider the modality
- Be aware of the effects of fatigue
- Start where the client is now
- Look for automatic timers and apps
- Beginners enjoy HITT workouts
Sedentary behaviour
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
Recommendations for New to exercise individuals
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
Recommendations for Regular Exercisers
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
Designing aerobic program
- 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
When should you reassess a new client?
6-8 weeks
