quiz #2- aerobic exercise prescription

  1. What are the ACSM recommendations for physical activity for 2010?
    • (aerobic exercise >18yo)
    • 60 minutes moderate intensity 5x/wk OR 40-45 minutes vigorous intensity 3x/wk OR combination 3-5x/wk
    • resistance exercise: 8-10 exercises, 8-12 reps, 2x/wk
    • atleast 1,000 kcal of activity per week for greater health benefits
  2. How many kcal/wk is recommended to promote or sustain weight loss?
    • 2000 kcal/week
    • 100 kcal/week may have health benefits if in poor fitness previously
  3. What are the components of CV exercise prescription?
    • mode
    • frequency
    • intensity
    • duration
  4. What is considered moderate intensity in terms of VO2R, HRmax, RPE, METS?
    • 40-60% HRR or VO2R
    • 55-70% HRmax
    • 12-13 RPE
    • 3-6 METS
  5. What is considered vigorous intensity in terms of VO2R, HRmax, RPE, METS?
    • 61-85% HRR or VO2R
    • 71-95% HRmax
    • 13+ RPE
    • >7 METS
  6. What is heart rate reserve (HRR)?
  7. What is VO2R?
    VO2max- 3.5mL/kgmin
  8. To improve cardiovascular fitness at what level do you need to exercise?
    • moderately-vigorously
    • 40-85% HRR or VO2R
    • 55-95% HRmax
    • 12-16 RPE
    • can only say a few words
    • **light intensity may improve CV fitness of individuals with poor fitness
  9. What is the exercise targe VO2?
    (VO2max-VO2rest) x desired % exercise intensity of VO2rest
  10. How do you transfer VO2 to METS and how can you use that to prescibe an activity?
    • divide by 3.5 to get # of METS
    • find an activity (on pg 4) that requires that many METS
  11. What are the two ways to determine intensity by heart rate?
    • age determined max heart rate method
    • heart rate reserve method (karvonen method)
  12. How do you determine age determined max heart rate method?
    • 220-age
    • (220-age) x desired exercise intensity if trying to determine target HR
  13. How do you determine HR through the heart rate reserve method?
    (HRmax-resting HR) x desired % exercise intensity + RHR
  14. If you want to determine a target heart rate that is more closely aligned with an individuals fitness level how would you find it?
    • heart rate reserve method (karvonen method)
    • age determined doesn't take into consideration resting HR, so unrelated to fitness level
  15. What are some considerations for prescribing intensity?
    • low intensity may still have improvements for unfit individuals
    • risk or CV event or orthopedic injury is increased and adherence is lowered with vigorous exercise
  16. What are do beta blockers cause for patients?
    • heart rate equations aren't valid
    • ideally you would want to use limited graded exercise test to accurately prescribe them exercise
  17. What is the mode in CV prescription?
    • types of muscle groups- large, dynamic, rythmical, aerobic, continuous
    • how- walking, hiking, running, jogging, cycling, skiing
  18. How frequent do you want to perscribe CV for individuals exercising moderately, and vigorously?
    • moderately: 5 days/wk
    • vigorously: 3 days/wk
  19. What is the benefit to training 6 or more times a week?
    none it increases risk or orthopaedic injury
  20. What does duration of exercise depend on?
    the intensity
  21. What should the duration of exercise be?
    • CV health increases with 30 minutes continous or 10 minute bouts of exercise adding up to 30
    • VO2max improvements seen through high intensity, low duration interval training
    • generally prescribe healthy adults moderate duration (30 min) at moderate intensity 5x/wk
  22. What should occur in the initial conditioning stage of aerobic exercise?
    • low to moderate intensity, discontinued duration if needed (unfit individual=VO2max <5 METS)
    • encourage low impact
    • stretch and light calisthenics to prevent injury
    • no more than 20% increase in duration per week, after duration is met can increase intensity no more than 5% every 6th session
    • initial conditioning stage lasts 2-6 wks
  23. During the initial conditioning stage how much should duration increase per week and after duration is met then what?
    • 20% increase
    • once met can increase intensity 5% every 6th session
  24. What occurs during improvement conditioning stage?
    • go from discontinous to continous
    • duration and intensity should be increased every 2-3 weeks (not simultaneously)
    • stage lasts 4-5 months
  25. How often should duration and intensity be increased in the improvement conditioning stage?
    every 2-3 weeks but NOT simultaneously
  26. How do you maintain CV fitness?
    train at same intensity 2 days/wk will maintain for 15 weeks
  27. What can you reduce and can you NOT reduce to maintain achieved VO2 max?
    • can reduce: frequency and duration
    • can NOT reduce: intensity- will quickly decondition with intensity decrease
  28. What does a reduction in intensity cause?
    quick deconditioning
  29. How quickly does deconditioning occur?
    • 5-10% reduction in VO2max within 3 weeks of no training
    • 15% reduction in VO2max within 10 days bedrest
    • 30% reduction in VO2max within 3 weeks bedrest
  30. How should you go about taking part in physical activity (basic)?
    • warm up to light sweat
    • progress to 4 miles before jogging or do a mile in < 20 min
    • cool down to avoid soreness, injury and hypotensive response
  31. What is a good energy expenditure goal?
    target of 150-400 kcal/day worth of physcial activity or 1000kcal/wk
  32. How long should you exercise for health benefits, weight maintainence, and weight loss?
    • health benefits: 30 min/day
    • weight maintainance: 30-60 min/day
    • weight loss: 90 min/day
  33. How do you determine the caloric cost of exercise?
    ((MET level of activity-1) x 3.5 x body wieght in kg)/200
  34. What is a good number of steps people should strive to get daily?
    • 10,000
    • 5 miles/day
  35. What are some important factors of mini-marathon training?
    • should be able to run 85% of distance prior to the race
    • train at a higher intensity that the race to increase running economy and lactate threshold
    • interval training- high intensity 30 sec-5 min, work rest ratio 1:1
    • do hills to increase quad strength and speed
    • taper training 1 wk before race and rest the day before
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quiz #2- aerobic exercise prescription
aerobic exercise prescription