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KINE 4809 Exam 1 Powerpoints 3&4
Terms in this set (34)
Components of Exercise Prescription
prescription based on what
recent graded exercise test-
- HR and BP response; RPE-subjective response to exercise; ECG, and VO2 measured directly
mode of exercise
Activity that can be maintained continuously. Rhythmical and aerobic in nature.
Involve use of large muscle groups.
Walking, running, swimming, cycling, rowing, cross-country skiing,aerobic dance, stair-climbers, recumbent bikes, elliptical trainers etc.
preference of exercise
if they like it, adherence will be higher
of 55/65-90% of maximum HR (HRmax).
OR- 40/50-85% of oxygen uptake reserve (VO2R) or HR Reserve.
When targeting a given HR response- we are actually targeting a certain metabolic rate.
factors determining levels of exercise intensity
level of fitness
risk of cardiovascular and orthopedic injuries
AKA Karvonen Method
Reserve- the difference between an individual's maximal value (HR) and resting value.
Target HR=(maxHR-restHR) (%) + restHR
Target Heart Rate Range
Target HR = (167-62) (50%) + 62 =115 bpm
Target HR = (167-62) (85%) + 62 = 151 bpm
VO2 Reserve Method
Target VO2 = (VO2max - VO2 rest) x % intensity + VO2 rest
Target VO2= (36.4 - 3.5) x (.50) + 3.5 = 20 ml/kg/min.
Divide by 3.5 = mets= 5.7 mets
Target V02= (36.4 - 3.5) x (.85) + 3.5 = 34 ml/kg/min
Divide by 3.5 = mets= 9.7 mets
Percent of HRmax method
Uses straight % of HRmax
This method underestimates the THR for a given MET level by approximately 15%.
Solve for 65-90% of max HR to make up the difference.
Otis- Max HR- 167
-167 x 65% = 108 bpm
-167 x 90% = 150 bpm
HR range = 108-150 bpm
Max HR Predictions
220-Age= Max HR
Can result in either under or over prediction of target exercising HR's.
Always best to use measured Max HR's.
Intensity Prescription in METS
MET= a unit used to estimate the metabolic cost (oxygen consumption) of physical activity.
One MET = rest = 3.5 ml O2/kg/min.
All activities can be classified by intensity according to their O2 requirements.
Walking 2.5 mph = 3.5 METs
Walking 3.5 mph = 5.5 METs
Obtain MET max from GXT report (ex-10 METS)
Determine desired work intensity (ex-60-85%)
Multiply MET max by desired intensity to determine conditioning MET level.
10 x 60% = 6.0 METS
Best to use in conjunction with another method.
Used mostly when other methods are not appropriate- ex.-pulmonary patients, patients having angina, beta blocked patients.
Good intensity range 11-13.
Exercise at or above the onset of blood lactic acid or ventilatory threshold generally does not allow complete conversational sentences without pausing for a breath.
20-60 minutes of continuous or intermittent aerobic activity.
Lower intensity = longer duration
High intensity = shorter duration
3-5 workouts per week
Number of sessions per week varies depending on the caloric goals, participant preferences, and time limitations.
Exercising at 60-80% HRR or 70-85% HRmax is sufficient to improve or maintain V02 max.
Always update exercise prescription.
Individual program objectives- (lower BP, lower body fat, increase VO2) give meaning and goals to an exercise
Lack of flexibility associated with increased injuries.
Static Stretching- slowly stretching muscle to point of mild discomfort-then holding position for 10-30 sec.
Ballistic stretching- (bouncing) Result in muscle soreness or injury.
PNF stretching- combination of alternating contraction and relaxation of both agonist and antagonist muscles. Can produce great improvement, but can cause muscle soreness- Need Partner!
Type- A general stretching routine that exercises the major muscle and/or tendon groups using static or PNF tecniques.
Frequency- A min. 2 to 3 days/wk
Intensity- position of mild discomfort.
Duration- 10-30 sec. for static; 6 sec contraction followed by 10-30 sec assisted stretch for PNF
Repetitions- 3 to 4 for each stretch
Help with activities of daily living.
Helps increase bone mass and strengthen connective tissue.
Overload Principle- by increasing the resistance to movement or the frequency or duration of activity to levels above those normally experienced.
Best developed by using lighter weights with greater number reps (8-12).
Muscular Fitness Prescription
Mode- Dynamic, concentric- 8-10 exercises using all the major muscle groups (arms, shoulders, chest, abdomen, back, hips, legs)
Intensity- 1 set with load completion of 8-12 reps for healthy individuals <50-60 years of age. Lighter load with more reps (10-15) for older individuals.
Frequency- Minimum of 2-3 days/wk
Duration- 30 mins
Progression- based on tolerance and adaptation- When one can complete 12 reps and increase of 5-10 lbs would be appropriate to provide further overload.
Include- Balance, coordination, gait and agility.
Example activity- Yoga, ti chi
Ex RX- 2-3 days/week; 20-30 min.
Type- state type of activity
Intensity- show mathematical equation. Make HR range.
Frequency- How may days/week
Time- how many minutes/ session
Prescription should also include flexibility and resistance training prescription.
Energy Expenditure Goals
ACSM recommends- 150-400 kcal energy expenditure per exercise session.
Minimum of 1000 kcal expenditure/week.
Recommended goal- 300-400 kcal's per session.
Calculating Energy Expenditure
(METs x 3.5 x body weight in kg)/200
*Example- Run 8 min mile= 12.5 METS
(12.5 x 3.5 x 52.3 kg)/200= 11.4 kcal/min.
Run 30min= 30 x 11.4 = 342 kcal/workout
Components of Exercise Sessions
- 10 minutes- calisthenics and stretching
- transition from rest to exercise
- may reduce the susceptibility to
- Help reduce occurrence of ischemic
ST-segment depression and ventricular arrhythmias
Develops cardiorespiratory fitness.
- 20-60 minutes continuous or intermittent
(minimum of 10-minute bouts).
- Utilizes large muscle groups.
Rhythmic or dynamic.
Duration inversely related to intensity.
Gradual recovery from endurance activity.
Provides for decrease in HR and BP to near resting levels, enhances venous return(reducing hypotension), and decrease in rise of post-exercise catecholamines.
- May be best time to incorporate flexibility and stretching exercises.
Rate of Progression
Initial conditioning stage- include light muscular endurance exercises and moderate level aerobic activity (40-60% HRR).
Exercise should produce little muscle soreness, discomfort, and injury.
May last up to 4-weeks
Duration- start 15-20 min.
Frequency- 3-4 times/wk.
Gradual increase to allow for significant improvement in cardiorespiratory fitness.
Progress at more rapid rate- (ex.-70-85% HRR).
Duration-increased every couple of weeks- goal 30 min.
Frequency- 3-4 or 3-5 days/week
Goal- long-term maintenance of cardiorespiratory fitness.
Reestablish client goals.
Program should meet or exceed caloric goals recommended.
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