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S7- Cardiopulmonary > Week 7- Exercise Prescription > Flashcards

Week 7- Exercise Prescription Flashcards

1
Q

PART 1: EXERCISE GUIDELINES AND FITT PRINCIPLE

A

PART 1: EXERCISE GUIDELINES AND FITT PRINCIPLE

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2
Q

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.
A
  • Avoid inactivity.
  • 150m/week MODERATE OR 75m/week VIGOROUS.
  • 300m/week for additional health benefits.
  • Muscle strengthening 2 or more days/week.
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3
Q

How are the exercise guideline for patients with chronic illness different?

A
  • Should adhere to guideline for healthy adults (150m/week) if possible.
  • Engage in physical activity according to abilities and health status, avoid inactivity.
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4
Q

How are the exercise guidelines for older adults different?

A
  • If you cannot do 150m/week, be as active as you can.

- Should do exercises than maintain/improve balance if at risk for falling.

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5
Q

Is there a dose response to exercise training?

A

Yes

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6
Q

What does the FITT Principle stand for?

A
  • Frequency
  • Intensity
  • Time (duration)
  • Type (mode)
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7
Q

What does the Threshold Model state?

A

Achieve SUFFICIENT physiological challenge to bring about adaptive changes/training effects, reconditioning.

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8
Q

Frequency:

  • What is frequency?
  • What is the recommended frequency for physical activity?
A
  • Frequency = Number of days/week dedicated to an exercise program.
  • 3-5 days/week MODERATE, 3 days/week VIGOROUS, 3-5 days/week COMBINATION
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9
Q

Intensity:

  • What is intensity?
  • What numbers are needed to estimate exercise intensity? (3)
  • What are some ways we can express exercise intensity? (6)
A
  • Intensity = How hard one is working.
  • HRmax, HRR, target heart range (THR)
  1. ) % of VO2max/estimated VO2max
  2. ) % of estimated HRmax
  3. ) % of estimated HRR***
  4. ) % of 6MWT distance
  5. ) % of 1RM
  6. ) RPE: 12-14 or 5-6***
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10
Q

What are (3) ways to estimate age specific HRmax?

A

Traditional Method
-220-age

Tanaka
-207-(0.7*age)

Inbar
-205.8-(0.685*age)

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11
Q
  • ________ is the range through which your heart rate can vary.
  • What is the equation for it?
A
  • HRR

- HRR = HRmax-HRrest

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12
Q
  • How is exercise intensity expressed?

- What does this yield?

A
  • Expressed as a fraction (%) of the HRR.

- Yields the target heart range (THR).

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13
Q

Intensity Levels:

Light Intensity

  • ___-___% HRR
  • ___-___ RPE
  • _______ breathing

Moderate Intensity

  • ___-___% HRR
  • ___-___ RPE
  • _______ breathing

High Intensity

  • ___-___% HRR
  • ___-___ RPE
  • _______ breathing
A

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
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14
Q

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.
A
  1. ) What is available?
  2. ) WHAT DOES THE PATIENT WANT TO DO?
  3. ) What is SAFE for the patient?
  4. ) Aerobic AND (not or) strength training.
  • primarily large muscle groups
  • “activities”
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15
Q

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?
A
  • 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.
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16
Q

Which of the FITT principles should be progressed first?

A

TIME

17
Q

A single exercise session should generally last at least how long? Why?

A

> 10 minutes, anything less may be effective but needs reesearch.

18
Q

PART 2: PROGRESSION AND VOLUME

A

PART 2: PROGRESSION AND VOLUME

19
Q

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.
A
  • Time → Frequency → Intensity
  • gradual, setbacks
  • RPE information
20
Q

What are some things rate of progression depends on? (4)

A
  • Individuals health status/change in health status
  • Physical fitness status
  • Training response
  • Exercise program goals
21
Q
  • Increasing duration ___-___m every ___-___ weeks over the first 4-6 weeks is reasonable for the average adult.
  • What is done after 4-6 weeks?
A
  • 5-10m every 1-2 weeks

- FITT gradually increased over succeeding weeks with a goal of meeting exercise guidelines (150m/week).

22
Q

Volume:

  • What is exercise volume?
  • Monitor and record _____ during exercise.
A
  • How much exercise time is spent in the THR.

- HR

23
Q

PART 3: STRENGTH/RESISTANCE TRAINING

A

PART 3: STRENGTH/RESISTANCE TRAINING

24
Q

How long should the warm-up, stretching, and cool down phase be each?

A

5-10m

25
Q
  • Strength/resistance training is an important part of exercise rehabilitation for the _____ patient.
  • What are some recommendations with this population? (4)
A

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
26
Q

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).
A
  • low resistance
  • short (1:2 work:rest)
  • low
27
Q
  • Poorly conditioned: ___-___% 1RM.

- Moderately conditioned: ___-___% of 1RM.

A
  • 35-55% 1RM

- 55-70% 1RM

28
Q

In what order do we progress reps, weight, and sets?

A

Reps → Sets → Weight

29
Q

PART 4: OTHER CONSIDERATIONS

A

PART 4: OTHER CONSIDERATIONS

30
Q

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.
A
  • 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
31
Q

Exercise Intensity and Beta-Blockers:

  • What are two formulas used to determine their age predicted HRmax?
  • What scale do we use to determine intensity?
A
  • HRmax = HRmax-20 OR 164-(0.7*age)

- RPE scale

S7- Cardiopulmonary (24 decks)

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