Week 8 - Aerobic Prescription

Question 1

FITT-VP Recommendations

Answer 1

Frequency: 3-5 days
Intensity: 40-89% HRR
Time: 20-60 min
Type: large, rhythmic
Volume: 150 MVPA
Progress: ‘10% rule’
Pattern: MICE, intermediate HIIT

Question 2

Creating a program

Answer 2

An exercise program (including all of those shown here) is essential to improve and maintain physical fitness and health.

Question 3

Design an Aerobic Exercise

Answer 3

• 30-39% = Light
• 40-89% = Moderate-Vigorous Zone → for AEROBIC!

Aerobic Guidelines = 3-5 days/week, 40-89%HRR, 20-60mins (moderate), large rhythmic, 150 mins / week MVPA, 10% progress rule, pattern = kind of exercise

The 10% rule is ATTAINABLE!

Question 4

FITT-VP Evidence Category

Question 5

Exercise is Medicine Prescription Pad → FITT + steps/day

Answer 5

500 steps more = progress

Question 6

Volume = total accumulation; Recommendation

Question 7

Exercise is Medicine Prescription Pad

Question 8

Prescribing Exercise Intensity

Answer 8

Option 1 — Borg Scale RPE

Option 2 — The Talk Test

Option 3 — %HHR

Question 9

RPE

Answer 9

rate of perceived exertion

Question 10

Borg Scale RPE

Answer 10

Used to be 6-10 (original), NOW it is 1-10 (modern)

Question 11

Intensity and Talk Test

Question 12

%HHR

Answer 12

Percentage of heart rate MAX, it is OBJECTIVE

Resting HR = 72 BPM

HRR = [(max - rest) x 0.5] + HR rest

Obtaining HR MAX = (220) - (your age) → EXAM Q

Question 13

% HHR Sample Calculation

Question 14

Step-by-step approach to prescribing intensity using %HHR

Answer 14

Step 1 = get (test/calculate) predicted HR max

Step 2 = calculate HRR (HR max = HR rest = HRR)

Step 3 = calculate most appropriate intensity rate (table below)

Step 4 = calculate target heart rate range → how wide? = 10-20%

Question 15

Intensity Rate Diagram