Week 7- Exercise Prescription Flashcards
PART 1: EXERCISE GUIDELINES AND FITT PRINCIPLE
PART 1: EXERCISE GUIDELINES AND FITT PRINCIPLE
Exercise Guidelines (ALL):
- Avoid ________.
- _____m/week of MODERATE intensity exercise OR _____m/week of VIGOROUS intensity.
- _____m/week for additional health benefits.
- Muscle strengthening activities ___ days per week.
- Avoid inactivity.
- 150m/week MODERATE OR 75m/week VIGOROUS.
- 300m/week for additional health benefits.
- Muscle strengthening 2 or more days/week.
How are the exercise guideline for patients with chronic illness different?
- Should adhere to guideline for healthy adults (150m/week) if possible.
- Engage in physical activity according to abilities and health status, avoid inactivity.
How are the exercise guidelines for older adults different?
- If you cannot do 150m/week, be as active as you can.
- Should do exercises than maintain/improve balance if at risk for falling.
Is there a dose response to exercise training?
Yes
What does the FITT Principle stand for?
- Frequency
- Intensity
- Time (duration)
- Type (mode)
What does the Threshold Model state?
Achieve SUFFICIENT physiological challenge to bring about adaptive changes/training effects, reconditioning.
Frequency:
- What is frequency?
- What is the recommended frequency for physical activity?
- Frequency = Number of days/week dedicated to an exercise program.
- 3-5 days/week MODERATE, 3 days/week VIGOROUS, 3-5 days/week COMBINATION
Intensity:
- What is intensity?
- What numbers are needed to estimate exercise intensity? (3)
- What are some ways we can express exercise intensity? (6)
- Intensity = How hard one is working.
- HRmax, HRR, target heart range (THR)
- ) % of VO2max/estimated VO2max
- ) % of estimated HRmax
- ) % of estimated HRR***
- ) % of 6MWT distance
- ) % of 1RM
- ) RPE: 12-14 or 5-6***
What are (3) ways to estimate age specific HRmax?
Traditional Method
-220-age
Tanaka
-207-(0.7*age)
Inbar
-205.8-(0.685*age)
- ________ is the range through which your heart rate can vary.
- What is the equation for it?
- HRR
- HRR = HRmax-HRrest
- How is exercise intensity expressed?
- What does this yield?
- Expressed as a fraction (%) of the HRR.
- Yields the target heart range (THR).
Intensity Levels:
Light Intensity
- ___-___% HRR
- ___-___ RPE
- _______ breathing
Moderate Intensity
- ___-___% HRR
- ___-___ RPE
- _______ breathing
High Intensity
- ___-___% HRR
- ___-___ RPE
- _______ breathing
Light Intensity
- 30-40% HRR
- 1-3 RPE
- NORMAL breathing
Moderate Intensity
- 40-60% HRR
- 4-5 RPE
- ELEVATED breathing
High Intensity
- 60-90% HRR
- 5-7 RPE
- HEAVY breathing
Type:
- What are some questions to ask when determining type of exercise? (4)
- Should exercises involve large or small muscle groups?
- Dont forget “_______”. Patient must enjoy the selected activities.
- ) What is available?
- ) WHAT DOES THE PATIENT WANT TO DO?
- ) What is SAFE for the patient?
- ) Aerobic AND (not or) strength training.
- primarily large muscle groups
- “activities”
Time:
- What is meant when referring to time?
- When should we utilize shorter periods with greater frequencies?
- What is the long term goal relating to exercise time?
- Total amount of time spent exercising.
- Utilize shorter periods with greater frequencies in less fit patients.
- Long term goal is 30m/day continuous exercise resulting in 150m/week of moderate exercise.
Which of the FITT principles should be progressed first?
TIME
A single exercise session should generally last at least how long? Why?
> 10 minutes, anything less may be effective but needs reesearch.
PART 2: PROGRESSION AND VOLUME
PART 2: PROGRESSION AND VOLUME
Progression:
- In what order should we progress exercises in terms of the FITT Principle?
- Progression should be _______ and we should anticipate _________.
- Triangulate exercise intensity with ________ information.
- Time → Frequency → Intensity
- gradual, setbacks
- RPE information
What are some things rate of progression depends on? (4)
- Individuals health status/change in health status
- Physical fitness status
- Training response
- Exercise program goals
- Increasing duration ___-___m every ___-___ weeks over the first 4-6 weeks is reasonable for the average adult.
- What is done after 4-6 weeks?
- 5-10m every 1-2 weeks
- FITT gradually increased over succeeding weeks with a goal of meeting exercise guidelines (150m/week).
Volume:
- What is exercise volume?
- Monitor and record _____ during exercise.
- How much exercise time is spent in the THR.
- HR
PART 3: STRENGTH/RESISTANCE TRAINING
PART 3: STRENGTH/RESISTANCE TRAINING
How long should the warm-up, stretching, and cool down phase be each?
5-10m
- Strength/resistance training is an important part of exercise rehabilitation for the _____ patient.
- What are some recommendations with this population? (4)
Cancer
- ROM, elastic bands then progress to weight equipment
- Exercise large muscle groups
- Proper form must be taught
- Start with 1 set of 10 reps; RPE 2-3
Strength/Resistance Training General Considerations:
- Start at ____ resistance, increasing slowly.
- Keep work phase _____ (__:__ ratio work to rest).
- Keep number of repetitions _____.
- Increase number of sets.
- Activities that use the major muscle groups and use body weight as resistance (i.e. stair stepping).
- low resistance
- short (1:2 work:rest)
- low
- Poorly conditioned: ___-___% 1RM.
- Moderately conditioned: ___-___% of 1RM.
- 35-55% 1RM
- 55-70% 1RM
In what order do we progress reps, weight, and sets?
Reps → Sets → Weight
PART 4: OTHER CONSIDERATIONS
PART 4: OTHER CONSIDERATIONS
Older Adults Considerations:
- What should older patients do when they cannot do 150m/week of mod-intense aerobic activity because of chronic conditions?
- What should exercises be focused on if they are at fall risk?
- Should work with healthcare providers to ______ physical activity so that it is appropriate for their condition.
- ________/_______ may need to precede _______ training among frail older adults.
- Should be as physically active as abilities and condition allow.
- Maintaining and improving balance if at fall risk.
- adapt
- strength/balance may need to precede aerobic training
Exercise Intensity and Beta-Blockers:
- What are two formulas used to determine their age predicted HRmax?
- What scale do we use to determine intensity?
- HRmax = HRmax-20 OR 164-(0.7*age)
- RPE scale
