ES310 Exam 3
When you have to find work rate prior to plugging in, you have to multiple what three values together?
(resistance(kp)) x (rpm) x (dist/rev)
Monarch flywheel distance for Lower Body Ergometer
6m
Question: How many METs is this exercise intensity?
So take the relative VO2 and divide it by 3.5 (bc 3.5 is one MET)
So, what TYPE of PA should one partake in for cardiorespiratory exercise?
***all types are beneficial as long as they are of sufficient intensity and duration continuous exercise
ABSOLUTE Characteristics one can use to estimate the Intensity of Cardiorespiratory Exercise
- VO2 -METS -Caloric expenditure
RELATIVE Characteristics one can use to estimate the Intensity of Cardiorespiratory Exercise
-% Heart rate reserve(HRR) -%HRmax -%VO2max (ml/kg/min) -%Ventilatory threshold -% respiratory compensation point (where VE/VO2 becomes incrementally steeper)
3) Isokinetics
-Dynamic muscle actions performed at constant angular limb velocity -Used in rehabilitation -Used to increase strength and power at specific speeds
PROGRESSION of RT: What is it?
-The demands placed on the body must be continually and progressively increased over time to achieve long-term gains
What variables does the selection of intensity for your client depend on?
-age -current health status -current fitness level -motivation of the client -amount of time they have for exercise -volume they are going to complete (small volume → high intensity and large volume→lower intensity)
EXERCISE PRESCRIPTION [CARDIORESPIRATORY TRAINING]
...
EXERCISE PRESCRIPTION: RESISTANCE TRAINING
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METABOLIC EQUATIONS
...
The following standards FITT-VP classifications are from ACSM guidelines:
...
Types of RT:
...
Multiply feet by ______ to get meters
.3048
Name at least 4 characteristics that PROGRESSION is dependent on:
1) Current fitness level 2) Current health status 3) the client's goal 4) the client's training response 5) the client's motivation
What are the 3 variables that make up VOLUME of an exercise bout?
1) Frequency 2) Intensity 3) Duration
Components of the exercise session:
1) Warm-up 2) Conditioning 3) Cool-down 4) Stretching
Name 4 variables Exercise Selection can be dependent upon:
1) equipment availability 2) time (the exercise takes) 3) personal preference (fitness facility v. home exercise) 4) injuries, musculoskeletal limitations, orthopedic conditions, disease status ( weight bearing v. non-weight bearing)
Name 4 things that metabolic equations are used to determine:
1) estimate VO2 2) estimate caloric expenditure 3) gross energy expenditure (both exercise and rest) 4) estimate weight loss
Name 4 characteristics that the TYPE of cardiorespiratory exercise can depend on:
1) individual preference 2) amount of time available 3) equipment that is available 4) motivation 5) fitness level 6) Present or past injury
To go from absolute VO2 to relative VO2
1) multiply absolute by 1000 2) divide by body weight(in kg)
To go from relative VO2 to absolute VO2
1) multiply by body weight(in kg) 2) divide by 1000
Multiply miles by ______ to get km
1.609
Divide lbs by _______ to get kg
2.2
Flywheel distance for Upper Body Ergometer
2.4m
Multiply inches by ______ to get cm
2.54
Multiply mph by ________ to get meters/min
26.8
How many kcal is 1 lb of fat?
3,500 kcals
Divide Relative VO2 (mL/kg/min) by ______ to get METs
3.5
1 MET
3.5 mL/kg/min
What amount of exercise will lead to ADDITIONAL BENEFITS? ________of moderate-intensity cardiorespiratory exercise or _________of vigorous-intensity
300+ min/wk of moderate-intensity 150+ min/wk of vigorous-intensity
*Moderate Intensity* is _____ - _____% of VO2 reserve/HRR
40-59% of VO2 reserve/HHR
Multiply Absolute VO2 (L/min) by _____ to get kcal/min
5.0
Divide Work Rate (kg/m/min) by ______ to get W
6.12
*Vigorous Intensity* is _____ - _____% of VO2 reserve/HRR
60-85% of VO2 reserve/HHR
PROGRESSION of RT: What is the ACSM guideline to follow?
= *increase weight by 5-10% per week and decrease reps by 2-4* when given load can be performed
1) Warm-up
= 5-10 minutes -whole body, dynamic, purpose is to prepare for them for the type of exercise that they are about to do -***NO STATIC stretching for warm-up
What is the 2+2 rule?
= once a client can perform 2+ additional reps on 2 consecutive workouts, increase weight during next session
What is Interval Training?
= period of intense activity interspersed with period of low activity PRO = it is flexible, customizable KINDS = 1) sprint interval training (SIT) 2) high intensity interval training (HIIT) 3) low volume interval training (LVIT) IMPORTANT = to focus on adherence and safety
2) Conditioning
= portion were they are working on ↑ing their endurance/cardiorespiratory fitness
4) Static Stretching
= we do it last because it is the best to do when our muscles are WARM(bc it is least likely to be injure/it has more elasticity after being warmed up)
3) Cool-down
=5-10 min -where you are allowing your body to come back down to resting values
Exercises to enhance CRF
Broken into 4 types...
RT PROGRAM Variables: Name as many as you can...
Choice of exercise Order of exercise Resistance Volume Rest intervals Repetition velocity Training frequency
____ or _________ components of the FITT-VP principle can be modified but usually not all at the same time
one or multiple, but not all **if you ↑ all of the components of the FITT principle, you risk overtraining your client
Type D
recreational sports (which take a great amount of skill and confidence)
H is
step height in METERS NOT INCHES
Single joint exercises for RT
targets exact muscles (good for body builders)
Type B
vigorous intensity requiring minimal skill
Progression: Progressive Overload
when you add to the time of each session or when you add an additional session to the week
What is the weekly recommended target for VOLUME ?
≥ 500-1000 METxmin/week or 1000kcals/week
Theory of Specificity
Specificity means that the type of exercise should be putting stress on the desired physiological systems in order to produce the desired training effect
What are levels of the "Talk Test"?
Easy to talk = low-intensity Able to talk, but not sing = moderate-intensity Difficult to talk = vigorous-intensity
True or false: All clients with similar demographic characteristics and health status should following the same general exercise program.
FALSE - there isn't one cookie cutter method for exercise prescription
F
FREQUENCY ≥ 30 min, ≥ 5 d/wk (or min of 150min) of MODERATE cardiorespiratory exercise OR ≥20 min, ≥3d/wk (or min of 75 min) of VIGOROUS cardiorespiratory exercise
What does FITT-VP stand for?
Frequency Intensity Time (duration) Type (mode) Volume (amount) Progression (advancement)
Example of TYPE of cardiorespiratory exercise:
HIIT - high-intensity interval training: pro is that is doesn't take too long to do
Example of the 2+2 rule =
If currently on 8-12 rep sets, but they are able to perform 14 reps on at least 2 consecutive workouts THEN INCREASE THE WEIGHT DURING NEXT SESSION
Theory of Reversibility
If you don't continue to overload/stop training altogether, the client will lose the adaptations that they have gained
What is I of the FITT-VP?
Intensity
What is a "Talk Test"? and how does it relate to intensity?
It is a subjective measure of relative intensity It is a valid and reliable measure of intensity in relation to LACTATE THRESHOLD, VENTILATORY THRESHOLD, AND RESPIRATORY COMPENSATION POINT
Absolute VO2
L/min mL/min
2) Variable resistance training
Makes movement easier to perform by varying resistance; controlled pathway ex- at the weakest point in the mvmt, the resistance becomes less and at the strongest point in the mvmt, the resistance becomes greater
Safety Considerations for RT
Monitor participants (esp. while lifting heavy weights or while performing mvmts that require skill) Avoid Valsalva maneuver (which is an ↑ in intra-abdominal pressure) Show correct form and modify if necessary Facility and space- make sure there is enough space Gear and equipment- make sure gear is not broken
Limitation for running:
Most accurate for speeds >5 mph (Different equations used for >5 and <5)
Limitation to walking:
Most accurate for speeds of 1.9-3.7 mph
Limitation for Leg cycling:
Most accurate for work rates 50-200W
Plyometric RT Characteristics
Not generally for beginners (if a beginner to exercising, wait at least 2-3 months before incorporating it in) Carefully prescribed to reduce likelihood of musculoskeletal injury Reasonable to *begin with 1-2 sets of 6-8 reps* of lower intensity drills Progress to higher sets and intensity *>40 reps per session may be most beneficial volume*
How can one elicit overload; what variables can be adjusted?
Once can alter : intensity(low→mod→vig) duration (↑ time of training session) frequency (↑time of training days per week)
What is the P of the FITT-VP?
PROGRESSION
ENJOYMENT of RT:
Participants are more likely to adhere to exercise and achieve training goals if they enjoy it
What is FITT-VP used for?
Provides framework to establish an exercise prescription that can be tailored to the client
4) Plyometrics
Quick, powerful movements involving a rapid eccentric following by a rapid concentric phase the time it takes to change direction from the eccentric to concentric phase (amortization phase) this time interval should be as short as possible (<0.1 sec) ex - box jumps (ECC down, CON up)
REGULARITY of RT:
RT must be performed regularly several times per week to make continual gains *2-3 training sessions on non-consecutive days* Proper recovery is crucial
SPECIFICITY of RT:
SAID principle= asserts that with given stressors placed on the human system, there will be a Specific Adaptation to Imposed Demands (SAID). Perform exercises that are consistent with the activity or sport
SUPERVISION of RT:
Safety and efficacy are maximized when qualified professionals provide instruction and encouragement With supervision, clients tend to self-select higher training loads
What is the first T of the FITT-VP?
Time (duration) - goes with intensity Note - one can perform multiple bouts of cardiorespiratory exercise per day (ie - 3x10min or 1x30min)
OVERLOAD or RT:
To enhance muscular fitness, the body must exercise at a level *beyond which it is normally stressed*
What is the second T of the FITT-VP?
Type
CREATIVITY of RT :
Use imagination to optimize training-induced adaptations and enhance adherence Incorporate new exercises, equipment, and modalities to best meet client needs, goals and abilities
Speeds LESS THAN 5mph on the treadmill = ie- speed of 3.7 mph
VO2= (.1 x speed)+(1.8 x speed x grade)+3.5
Speeds GREATER THAN 5mph on the treadmill = ie: speed of 6.2 mph
VO2= (.2 x speed)+(.9 x speed x grade)+3.5
What is the V of the FITT-VP?
VOLUME
1) Dynamic constant external resistance
Weight lifted does not change during the concentric and eccentric phase; used to enhance motor skills and sports performance ex - doing a squat with a barbell
Name some TYPES OF EQUIPMENT for all types of RT:
Weight machines Free weights Kettlebells Barbells Body weight Resistance bands Sandbags Suspension training
How to calculate Work Rate:
Work rate(kg.m.min) = resistance(kg) x distance per revolution of flywheel(m) x rpm
METS is an ______________ type of measurement
absolute
Type C
endurance activities requiring skill
Type A
endurance exercises requiring *minimal skill or fitness level*
______________ progression minimizes the risk of injury
gradual
f of stepping is
in steps/min
What is the weekly recommended target for VOLUME of steps?
increase step count by ≥ 2,000 steps per day to reach a goal of ≥ 7,000 steps per day ***Not 10,000 steps
When plugging in "work rate" into an equation, what do unit should it be in?
it may be given as Watts, but sub in as kgm/min by multiplying by 6.12
When plugging in "body weight" into an equation, what do unit should it be in?
it may be given as lbs, but sub in as kg by dividing by 2.2
Relative VO2
mL/kg/min
In all of the equations that begin with VO2 = ___________________, the VO2 is in
ml/kg/min
Multiple joint exercises for RT
more functional for everyday activities works accessory muscles
When plugging in for speed, even if you are given speed in mph, it need to be in _________ when plugging in
mph → *meters/min*
