Flashcards
Topic 11
Cards in this deck (20)
- 1What is exercise prescription?Exercise prescription is the process of designing a regimen of physical activity in a systematic and individualized manner
- 2What are the components of exercise training➢ Frequency
o The number of sessions per week
➢ Intensity
o Level of effort (in relation to max)
➢ Time
o Length of session
➢ Type
o Mode of exercise - 3What are the physical activity guidelines?o Moderate 150 mins/week or Vigorous 75 mins/week
o Moderate 300 mins/week or Vigorous 150 mins/week - 4What does a warm up and cool down consist of?Warm up/ Cool down
➢ 5-10 mins at light intensity
➢ Large muscle groups (e.g. walking)
➢ Dynamic warm up > stretching
Thought to:
➢ Decrease ECG problems
➢ Augment blood flow
➢ Elevate body temperature
➢ Reduce injury susceptibility - 5Outline the considerations of Frequency➢ 5 days/ week at moderate intensity
➢ injury risk can also increase
➢ 3 days/ week at vigorous intensity
➢ 3-5 days/ week combined moderate / vigorous - 6What are the rules for Intensity?Range of prescription should be 10%
If your client is untrained, max prescription is reduced by 10% - 7What is %VO2 Reserve?A measure of actual VO2 range with the difference between VO2 max and VO2 rest
Calculated by:
- VO2 max – VO2 rest (basal)
- Finding desired % of range
- Adding this to the resting value - 8What is % HR Reserve?HR max – HR rest
Moderate intensity – increases pleasure
Vigorous intensity – mixed response
High/ severe intensity – decreases pleasure - 9Outline the considerations of Time5 x 30mins at moderate intensity = 150mins/ week
5 x 60mins at moderate intensity = 300mins/ week
3 x 25mins at vigorous intensity = 75mins/ week
3 x 50mins at vigorous intensity = 150mins/ week
1min vigorous = 2mins moderate
Continuous or multiple sessions throughout the day > 10mins
Shown to increase physical activity vs. continuous in overweight cohorts - 10Outline the considerations of TypeUse large muscle groups
Rhythmic in nature
➢ Walking
➢ Running
➢ Cycling
➢ Skiing
➢ Dance
➢ Rowing - 11Outline the considerations of VolumeVolume (mins per week) = frequency x time
Focus for weight loss is accumulation of volume
Recommendation for management of overweight/obesity is to progress to > 250mins/ week or more - 12Outline the considerations of ProgressionRate of progression depends on:
➢ Initial capacity
➢ Training history
➢ Medical/ health status
➢ Age - 13What are the phases of progression?Initial (1 – 6 weeks)
➢ Intermittent > continuous for new exercisers
Improvement (months)
➢ Increase frequency & duration
➢ Then increase intensity progressively
Maintenance
➢ When reached pre-established fitness goals
➢ Add variation to reduce monotony (lack of variety and interest) - 14How do we measure training adaptations?Fick equation
VO2 = Cardiac Output x (a-v) O2 difference
Volume of blood pumped by heart and how much O2 is taken out of the blood and used by the tissues - 15What is the cardiovascular adaptation to exercise?Increase in Stroke Volume leads to increased Cardiac Output max
Peripheral
➢ Increase mitochondrial density
➢ Increase mitochondrial enzymes - 16What are the Post-training Heart Rate adaptations?Rest - Decrease
Submax - Decrease
VO2 max - Same - 17What are the Post-training Stroke Volume adaptations?Rest - Increase
Submax - Increase
VO2 max - Increase - 18What are the Post-training Cardiac Output adaptations?Rest - Same
Submax - Same
VO2 max - Increase - 19What are the Post-training Cardiac Output adaptations?Rest - Same
Submax - Same
VO2 max – Same or increase - 20What are the Post-training VO2 adaptations?Rest - Same
Submax - Same
VO2 max – Increase
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- Exercise Science Flashcards on Topic 11, created by Jack Henderson on 13/06/2018.
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- Jack Henderson
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