ACSM Guidelines for Aerobic Exercise Prescription

500-1,000 met/mins/wk or more is equivalent to ______ met hrs/wk. of moderate intensity PA (about 150 min/wk)

10

Men may require ___________ steps and women _________ steps to maintain normal weight

11-12k; 8-12k

Walking at a moderate intensity 30 min/d equals approximately ___________ steps

3,000-4,000

A pedometer count of _______ to _______ steps can meet recommended step targets

5,400-7,900

An increase in exercise time/duration per session of _________ every _________ week over the first ________ weeks is reasonable.

5-10 minutes; 1-2 weeks; 4-6 weeks

The total volume of energy expenditure recommended as a target volume; most associated with reduced CVD and premature mortality

500-1,000 met/mins/wk or more

A target of at least ________ steps is recommended

7,000

type

A wide variety of aerobic exercises can be undertaken.

Types of Cardio (A-D)

A: endurance (walking); for all B: Vigorous (all active); jogging, running C: Endurance + skill ; adults with acquired skill - swimming, etc. D. Rec sports: adults with reg. exercise; basketball

general recommendation

Adults should get at least 150 minutes of moderate-intensity exercise per week, 75 minutes of vigorous intensity exercise or a combination of the two. This should be accumulated in bouts of at least 10 minutes with activity occurring on most days of the week.

aerobic exercise

Continuous exercise utilizing large muscle groups (i.e. legs/back). training stresses the cardiovascular and respiratory systems and leads to improvements in the body's utilization of oxygen. most effective way to improve cardiorespiratory fitness and VO2 max Improvements in VO2 max should be the goal Many of the cardiovascular and metabolic health benefits from exercise can be attributed to improvements in VO2 max.

time

Exercise sessions should last between 20-60 minutes per session depending on the intensity of the exercise session. Higher intensity exercise sessions should be shorter and lower intensity exercise should be longer.

intensity

For most adults moderate to vigorous intensity exercise should be performed for improving cardiorespiratory fitness Previously sedentary individuals should begin with light to moderate intensity activities when starting an exercise program.

calculating exercise intensity

Max HR HRR VO2 Max VO2 reserve METS RPE

frequency

Moderate intensity = at least 5 days a week. Vigorous intensity = at least 3 days a week. Vigorous intensity aerobic exercise >5 days/week should be avoided in most cases. However, it can be undertaken with highly trained clients who vary their activity type. A combination of moderate and vigorous= 3-5 days per week.

RPE

Simple, yet accurate Sometime's called Borg's RPE scale Measured as either 6-20 or 1-10 with 10/20 being the hardest possible exercise and 1/6 being no exertion at all.

HR max equation

Target HR = Max HR x intensity %

VO2 max equation

Target VO2 = MaxVO2 x intensity %

VO2 reserve equation

Target VO2VOR = (Max VO2-RestVO2) x intensity % + RestVO2

MET (metabolic equivalent)

The amount of oxygen required per minute under resting, sitting conditions. It is approximately 3.5 mL of oxygen consumed per kilogram of body weight per minute (mL ⋅ kg -1 ⋅ min -1).

VO2 Max

This intensity is expressed as a % of this You are less likely to use this value in actual training because it is difficult to obtain this, but you WILL see this on the test. To calculate you will just multiply % intensity by this.

METS

This method stands for metabolic equivalents. You will likely not use this in practice, but will likely see at least one question on the exam about it. 1 of these = 3.5 ml/kg/min. To determine this value of an exercise, you will divide VO2 by 3.5.

VO2 Reserve

This similar to HRR Intensity= VO2 at rest + % intensity x VO2R (VO2 max-resting) Resting VO2 is usually not measured, and the average resting VO2 is 3.5 ml/kg/min

MET-minutes

an index of energy expenditure that quantifies the total amount of physical activity performed in a standardized way

RPE intensities

light <11 mod 12-13 vigorous 13-17 near max >17

HRR intensities

light <40% mod 40-59% vigorous 60-89% near max >90%

VO2 reserve intensities

light <40% mod 40-59% vigorous 60-89% near max >90%

VO2 max intensities

light <46 mod 46-63 vigorous 64-90 near max >90

HR max intensities

light <64 mod 64-76 vigorous 77-95 near max >95

kilocalorie (kcal)

the amount of heat energy required to raise the temperature of 1 kg of water by 1°C.

uphill running

will engage the back of the legs more (i.e. hamstrings, calves, glutes)

downhill running

will engage the quads more (eccentrically)

500-1,000 met/mins/wk or more is equivalent to _____ kcal/wk of moderate intensity PA (about 150 min/wk)

1,000

Max HR

HR max is the highest a person's heart rate will go. Intensity can be expressed as % of HR max HR goes down with age Predicted HR max 220-age

HRR

Intensity expressed as % of this Intensity=Resting HR + %intensity x HRR (HR max- resting heart rate)

HRR Equation

Target HR = (MaxHR-RestHR)x intensity % + RestHR

continuous training

refers to a type of aerobic exercise in which you maintain a consistent pace for the duration of the exercise. This is the traditional type of exercise that has been the most common form of aerobic exercise for decades.

interval training

refers to using training intervals of very high-intensity exercise followed by a lowered intensity/rest period.