Chapter 20
Why is medical clearance important?
- Provides baseline to measure progress - medical evaluation provides motiviation ex: decrease blood pressure, % body fat, and blood lipid values -can be used to develop exercise perscription -can identify dangerous conditions earlier - high risk individuals should only exercise under medical supervision
Name a few important factors of resistance training
- proper starting weight: fatigue at repetitions 8-10 -if repetitions reached, increase weights -2 to 3 times per day, 2 to 3 times per week
How often should you perform the first three activities of an exercise program?
-3 to 4 times a week
What does endurance training do?
-Develops cardiovascular endurance -improves capacity & efficiency of cardiovascular, respiratory, and metabolic systems -helps control or reduce body weight
What are some effects of prolonged sitting ( ≥ 30 min)?
-Insulin resistance increased - metabolism negatively affected -storage of fat promotion -Effects not offset by regular exercise
Explain intensity in exercise prescription
-Most important factor -Minimum recommended: 50 to 60% VO2max -Upper limit depends on purpose of training -Upper limit seldom exceeds 80% VO2max
(NEAT)- Non-exercise physical activity thermogenesis
-Planned interruption of sitting time -may prevent chronic disease
Name all of the activities an exercise program consists of
-Warm up & stretching -endurance training -cool down & stretching activities -flexibility training -resistance training -neuromotor exercise -recreational activités
A physical examination prior to starting an exercise program should include:
-a discussion between doctor and patient of the proposed exercise program -blood pressure measurements -an exercise ECG for those at high risk
Name a few diseases that benefit from exercise and rehabilitation
-cancer -obesity -diabetes -cystic fibrosis -osteoporosis
What are the benefits of neuromotor exercise?
-improves ability to perform everyday living activities -helps reduce injury in athletes, and may prevent falls in older adults
What would you look for in a low risk/healthy individual?
-medical evaluation not required -patient load would be too high if all low-risk individuals were assesed
Explain Duration in exercise prescription
-optimal: 20-30 min per day -one long bout or multiple shorter bouts -inverse relationship between duration and intensity
Explain Frequency in exercise prescription
-optimal: 3 to 5 days per week -Start gradually to avoid burnout/fatigue -Less important than intensity and duration
Explain the BORG scale of RPE
-scale 6-20 -corresponds with HR -Very accurate for patients who take medications that alter heart rate
Explain flexibility training
-should supplement warm up and cool down period - useful for those with poor flexibility and joint pain -should be performed slowly
Why should you do flexibility training at the end of your workout?
-tissues may be more adaptable and responsive after exercise
Name three modes of endurance training
1. Running 2. Swimming 3. Rowing
What is the heart rate reserve of a 34 year old who has a resting heart rate of 65 bpm?
121 bpm
What is the definition of exercise prescription?
A basic plan or program of activity designed by professionals to enhance the well being of a patient
Calculating exercise intensity can be based on what factors?
Age Goals Karvonen
Using the Karvonen method, what is the target heart rate of a 65 year old male who will be working out at 50-60% of his functional capacity? He is 6 foot tall and weighs 175 lbs with a resting heart rate of 80 beats per min. a) 88-95 b) 100-110 c) 118-125 d) 148-155.
C
Briefly explain the acronym F.I.T.T
F-how often you exercise (3-5x a week) I- How hard an individual works during exercise T- the mode of exercise being performed (running, jogging, cycling, etc) T- amount of time spent exercising (30min, 2hrs)
What three factors are important when creating a program?
Frequency, Duration, intensity
What does the acronym F.I.T.T stand for?
Frequency, Intensity, Type, Time
neuromotor exercise is also called what?
Functional Training
When is risk stratification used and what can it help identify?
Health Screenings: 1) Individuals with medical contraindications 2) Individuals with clinical conditions who need a medically supervised training program 3) Individuals at high risk for disease who need medical eval. & exercise testing prior to exercise 4) Special needs that affect testing and prescription
What is the most important factor of exercise?
Intensity
How do you calculate Max HRR?
MaxHRR =HR max-HR rest
What does MET stand for and what is it?
Metabolic equivalent -gauges intensity based on oxygen consumption
Name three means of monitoring exercise intensity
RPE Scale Talk test THR
What is RPE? What cues should determine one's RPE?
Rate/Rating of Perceived Exertion: To pay attention to how you feel during your exercise by assigning a number from the RPE scale to your feeling of exertion.
Why are recreational activities important to any exercise program?
Recreational activities can help improve health and fitness
What is the Karvonen formula?
THR60% = HRrest + 0.6 ( HRmax - HRrest)
What are three techniques that can be used to monitor exercise intensity?
VO2 220-AGE 208-(.7*AGE)
What are the guidelines for selecting a recreational activity?
Will the Activity: be learned or performed with moderate success? provide opportunitites for social development? keep costs within budget? maintain long term interest? be safe given health and age?
Resistance training
a systematic program of exercises designed to increase an individual's ability to resist or exert force
Name 4 risk factors
diabetes, hypertension, obesity, sedentary lifestyle
What are the six basic factors of exercise prescription?
mode, frequency, intensity, duration, volume, progression
What would you look for in a moderate risk individual?
people who have the characteristics that will lead to a disease - 2+ risk factors (sedentary lifestyle, obesity) -medical eval recommended