Exercise Prescription

Question 1

FITTVP Overview

Answer 1

F - Frequency (per day, per week)
I - Intensity
T - time to complete task
T - type of exercise
V - volume total (reps x sets)
P - pattern (rep, set, rest)
P - progress (ensure msk changes)

Question 2

Dosage: Endurance vs Strength vs Power

Answer 2

Endurance
- 15-20 reps x 1-2 sets
- Shorter rests
- 4-5 BORG

Strength
- 8-12 reps x 2-4 sets
- Longer rests
- 7-8 BORG

Power
- 8-12 reps x 2-4 sets
- Longest rests

Question 3

Flexibility Dosage

Answer 3

• Daily ideal, minimum x3 days per week
• 30-60 seconds x 2-4 sets
• Progress throughout hold

Question 4

Physical Activity (PA) vs Exercise

Answer 4

Physical Activity = umbrella term for any bodily movement produced by skeletal muscles resulting in energy expenditure

Exercise = subcategory of PA that is planned / structured

Question 5

Leading Factors for Morbidity

Answer 5

1. High BP
2. Smoking
3. High blood glucose
4. Physical inactivity
5. Obesity
6. High cholesterol

Question 6

PA Guidelines: INFANTS, TODDLERS + PRESCHOOLERS (0-5)

Answer 6

Infants (0-1): minimum 30mins tummy time daily

Toddlers (1-2): more is better - 3 hours daily, varied play

Pre-schoolers (2-5): more is better, min 3 hours daily (including 1 hour energetic play)

Sedentary Time: limited, no more than 1 hour screen time for 2-5 years

Question 7

PA Guidelines: CHILDREN + YOUNG PEOPLE (5-17)

Answer 7

Active most days (preferably all)

Several hours light PA (walking, chores)

60mins mod-vig PA daily

x3 days strength-like activities (climbing, sport etc)

Sedentary: No more than 2 hours screen time.

Question 8

PA Guidelines: ADULTS (18-64)

Answer 8

Active most days (preferably all)

Weekly:
2.5-5 hours moderate
1.75-2 hours vigorous

x2 days strength

Sedentary: breakup prolonged siting

Question 9

PA Guidelines: Over 65

Answer 9

Active most days (preferably all)

Minimum 30mins moderate PA daily.

Range of strength-based activities throughout week.

Question 10

PA Guidelines: Disability and Chronic Disease

Answer 10

No official guidelines, only recommendations:

• Aim to meet PA guidelines for age group
• Some is better than none
• Refer to EP or PT for guidance

Question 11

Role of Physio in PA Prescription and Education

Answer 11

• Practice what we preach
• Foci of care multimodal: PA, sleep, stress, nutrition, smoking etc.
• AIM: shift patient into lowest risk severity category as possible

Question 12

PROM for exercise risk assessment

Answer 12

The physical activity readiness questionnaire - for everyone (PARQ+)

Question 13

PA and Exercise Intensity
- Sedentary
- Light
- Moderate
- Vigorous
- High

Answer 13

Sedentary: <1 RPE

Light: 1-2 RPE (can maintain up to 60mins, no noticeable breathing changes)

Moderate: 3-4 RPE (conversational, 30-60mins)

Vigorous: 5-6 RPE (cannot maintain conversation, 30mins)

High: >7 RPE (no longer than 10mins)