Flashcards in Exercise Prescription Deck (13):
What are the physical activity recommendations for Australian adults?
- Be active on most, preferably all, days of the week
- Accumulate 150-300 mins of moderate intensity PA or 75-150 mins of vigorous intensity PA each week
- Do muscle strengthening activities at least 2 days a week
What are the guidelines for sedentary behaviour for Australian adults?
- Minimise the amount of time spent in prolonged sitting
- Break up long periods of sitting as often as possible
What are the physical activity guidelines for 13-17yos?
- 60mins of mod-vig intensity PA every day
- Include a variety of aerobic activities
- Strengthening activities at least 3 days per week
Why are high PA levels particularly important for people aged 13-17?
Because bone density peaks at this age, so need high PA to increase bone density (very hard to increase after 19 years)
What are 6 common barriers to people doing physical activity?
- Don't know how
- Don't feel like it
What stops physio patients exercising and how can you overcome this?
1) Pain - diagnosis & treatment
2) Stiffness - stretching, ROM
3) Fear - explain, begin gently
4) Lack of fitness - begin gently
5) Lack of confidence - easy steps, self efficacy
6) See it as not important - motivational interviewing, goal setting
What are the sources of energy for sprint, short term and long term exercise?
Sprint: Myoglobin, myokinase, creatine kinase
Short-term: Glycogen-lactic acid system
Long-term: Aerobic metabolism
What are the recommendations to build strength?
Few reps, max weight,
What are the recommendations to build endurance?
Lots of reps, small weight, > 10 mins
What are the considerations behind strengthening?
- What functional activity are we aiming for?
- What muscles/muscle fibres do that?
- What precautions do we need to watch?
What is the kinetic chain?
A way of describing load and reaction down into the ground and back (or in the upper limb, from the shoulder to the object and back)
What are the components of the kinetic chain?
Bones, joints, ligaments & tendons from the ground to the centre of gravity