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.

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) 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

- 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.

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"

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.

Week 7- Exercise Prescription Flashcards by Chance Lee Cauble

PART 1: EXERCISE GUIDELINES AND FITT PRINCIPLE

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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.

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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.

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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.

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Is there a dose response to exercise training?

Yes

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What does the FITT Principle stand for?

Frequency
Intensity
Time (duration)
Type (mode)

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What does the Threshold Model state?

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

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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

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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***

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

Traditional Method
-220-age

Tanaka
-207-(0.7*age)

Inbar
-205.8-(0.685*age)

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________ is the range through which your heart rate can vary.
What is the equation for it?

- HRR = HRmax-HRrest

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How is exercise intensity expressed?

- What does this yield?

Expressed as a fraction (%) of the HRR.

- Yields the target heart range (THR).

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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

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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”

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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.

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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

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

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

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