Aerobic RX Part 1 Flashcards
(27 cards)
what info Is needed to design an effective and individualized training program
- goals and expectations
- pre-participation health screening /medical history
- current PA and sedentary behavior
- current level of fitness, strength and weaknesses as found by a formal fitness assessment
- current lifestyle demands that may present barriers to PA
what form can you use to prescribe exercise from CSEP Path
the PA and exercise prescription card
what are the 24 hours movements guidelines
- 7-9 hours sleep with regular bed and wake up times
- limit sedentary behaviours to 8 hours or less with no more than 3 hours recreational screen time and breaking u ping periods of sitting as often as possible
- accumulating 150 minute of MVPA per week
- muscle strengthening exercise using major muscle groups at least twice per week
- several hours of LPA, including standing
why 150 min MVP
further reduction I mortality if there is more than 150, but not that much more
150 is attainable
why several hours of LPA?
emerging research showing reduced mortality with more
three considerations for individualizing a program
what is the clients goal
what is the client motivation
how much time do they hav available
do they prefer a studio or outdoors
FITT stands for and how is each measured
Frequency = sessions/week Intensity = %HRR, %HRmax, speed, RPE, time Time = duration of session Type = modality
what is continuous training
single intensity methods sustained for a period of time
intensity can be moderate, vigorous, or higher
what is interval training
alternating between higher and lower intensity intervals within a single training session
What is RPE, %HRR and %HRMax for moderate intensity exercise
RPE = 12-13/20
40-59% HR
64-76% HRMax
What is RPE, %HRR and %HRMax for light intensity exercise
RPE = 9-11/20
30-39% HRR
57-63 % HRMax
What is RPE, %HRR and %HRMax for vigorous intensity exercise
14-17/20 RPE
60-89% HRR
77-95% HRMax
tanaka equation for predicting HRmax
208 = (0.7 x age)
if a client appress in distress and HR is less the 85% HRmax what do you do
stop and move to active recovery, monitor client closely, prepare to activate EAP
If a client is not in distress but HR is greater that 85% HRMax what do you do
check RPE, is not appearing in distress, continues and complete the workload
what is %HRR
heart rate reserve
takes into account resting HR is not 0bpm
what is calculation for %HRR
[(HRmax - HRrest) x Intensity] + HRrest
what methods of measuring heart rate zones is appropriate for what conditions
%HRR = good for young with high resting HR %HRmax = more conservative, better for older clients, and better for young very fit people
what is best number of sessions a week for optimal aerobic improvements
about 4
how many days a week ideal for
a novice starting a light intensity program
5+ days
- can do 7 days of LPA, don’t need a rest day
how many days a week ideal for
a novice starting a moderate intensity program
2-4 days
allows rest and adaptation
can work to doing up to 6 days a week
how many days a week ideal for
an intermediate looking to improve aerobic fitness
5-6 days
must be purposeful, in a certain intensity range
what is optimal duration for aerobic fitness gains and what does it depend on
depends on intensity!
25-35 minutes optimal
examples of activities for minimal skill and fitness
walking, leisure cycling, aqua aerobics
