Flashcards
Exercise Prescription: Lecture 4
Cards in this deck (47)
- 1Precontemplation isno desire to take up exercise
- 2Goal of PrecontemplationTo make inactivity a relevant issue and to start thinking about being active
- 3Precontemplation InterventionEducate on risks of inactivity from multiple sources and multimedia to make it a relevant issue
- 4Contemplation looks likeplans to start within 6 months
- 5Contemplation GoalTo get involved in some type of change
- 6Contemplation InterventionEducate on exercise both in general and on their possible activity options.
Provide cues for actions e.g. invitations to gym etc. - 7Preparation is:plans to start within 1 month
researched - 8Preparation goalRegular participation in PA
- 9Preparation InterventionsContinue to provide support and feedback.
Help them find an activity they enjoy with similar people - 10Action isIndividual is active and reching guidelines for past 6 months
- 11Action GoalMaintain regular PA
- 12Action InterventionsContinue support and feedback.
Educate clients on potential barriers and methods to avoid relapse and deal with potential barriers - 13Maintenance ispreventing relapse and becoming habit
- 14Maintenance goalPrevent relapse and maintain activity
- 15Maintenance InterventionsMaintain support and feedback.
Identify early signs of staleness to prevent burnout and keep ecxercise enjoyable
Create rewards system - 16—
- 17Guideline Headings for exercise prescription for improved health (US Dept. of Health and Human Servise 1996)1. Mode
2. Intensity
3. Frequency
4. Duration - 18Mode Guidelines (US Dept. of Health and Human Servise 1996)Select endurance type physical activity including formal aerobic exercise training, house and yard work, and physically active recreational pursuits
- 19Intensity Guidelines (US Dept. of Health and Human Servise 1996)At least moderate intensity >= 45% VO2 max
- 20Frequency Guidelines (US Dept. of Health and Human Servise 1996)Schedule PA for most preferably all days of the week
- 21Duration Guidelines (US Dept. of Health and Human Servise 1996)Accumulate at least 30mins of activity each day.
- 22Define group 1 in Heyward (1998) Classification of Aerobic Exercise ModalitiesConstant intensity and not dependant on skill
e.g. jogging, cycling, rowing - 23Define group 2 in Heyward (1998) Classification of Aerobic Exercise ModalitiesConstant or variable intensity depending on skill
e.g. Aerobic Dancing, Hiking, Swimming - 24Define group 3 in Heyward (1998) Classification of Aerobic Exercise ModalitiesVariable intensity and highly dependent on skills.
e.g. Basketball, Handball, Volleyball - 25ACSM MODE guidelines for aerobic conditioning for CR FITNESS as part of an aerobic conditioning programmeInvolves large muscle groups
- 26ACSM INTENSITY guidelines for aerobic conditioning for CR FITNESS as part of an aerobic conditioning programme64-94% of max HR
- 27ACSM FREQUENCY guidelines for aerobic conditioning for CR FITNESS as part of an aerobic conditioning programme3-5 times a week
- 28ACSM DURATION guidelines for aerobic conditioning for CR FITNESS as part of an aerobic conditioning programme20-60 mins of continuous or intermittent activity
- 29ACSM intial exercise intensity for apparently healthy adults?50-85% VO2max
60-90% max HR - 30ACSM intial exercise intensity for sedentary people with low intial CR fitness40-50% VO2max
- 31Methods of measuring/prescribing intensityMET
HR
RPE - 32Ways to prescribe exercise intensity for your clients using HR data1. HR vs MET Graphing Method
2. Heart Rate Reserve MEthod (%HRR)
3. % of max HR method (%HRmax) - 33HRR def and equationdifference between resting HR and max HR
HRmax-HRrest - 34Karvonen Formula and purposecaluculating the exercise HR for the target intensity
Exercise HR=target intensity%(HRR)+HRrest - 35Equation to calculate max HR220-age
- 36Risks of Caluculating HRmax based on (220-age)?>65 y/o have large variablility in HRmax
>65 y/o are more likely to be taking medication that affects HRmax - 37RPE Scales def (Borg, 1967)The RPE Scales are valid and reliable tools for assessing the level of physical exertion during continuous, aerobic exercise.
- 38ACSM say healthy people can sustain 60-85% VO2max for how long20-30mins
- 39ACSM say sedentary people can sustain 40-60% VO2max for how long20-30mins
- 40ACSM say poorly conditioned people can sustain 40% VO2max for how long10 mins
- 41Rate of improvement for 1st month, 2nd month and thereafter3% per week
2% per week
1% or less per week - 42NB 3 phases of Exercise Improvement NBInitial
Improvement
Maintenance - 43Initial Conditioning Stage CharacteristicsLasts 4-6 weeks
Stretching as warm-up
low intensity aerobic execise
low muscular fitness
Cool-down with stretching exercises - 44ACSM Guidelines Initial Conditioning Stage for non-exercisers40-60% VO2max at least 12-15mins
Increase 20mins in 4-6 weeks, 2-3 times/weeks
Increase duration first followed by small increases in exercise intensity - 45ACSM Guidelines Improvement Stage for non-exerciserslasts 4-8 months
increase duration by no more than 20% per week til 20-30mins sustained MVPA
Increase frequency from 3-5 days/week
Increase intensity gradually every 6th session - 46Purpose of Maintenance PhaseMaintain level of fitness at the end of the improvement phase
- 47ACSM Guidelines Maintenance Stage for non-exercisersBegins 6mths after start of exercise program should be continued on a regular long term basis
frequency 1-3 days per week
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- Junior Certificate Physical Education (PE) Flashcards on Exercise Prescription: Lecture 4, created by Shannen Dawkins on 20/03/2017.
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