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General Principles Of Exercise Prescription Flashcards

1
Q

Define physical activity

A

Any bodily movement, produced by skeletal muscles that requires energy expenditure.

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2
Q

Define aerobic physical activity

A

Activity produced in a rhythmic manner by the body’s large muscles for a sustained period of time, to improve cardiovascular fitness.

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3
Q

Define bone strengthening activity

A

To increase the strength of specific bones using impact or tension forces

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4
Q

Define balance training

A

Static or dynamic training to improve the ability to withstand challenge from postural sway or motion.

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5
Q

Define muscle strengthening

A

Activity to increase skeletal muscle strength, power, endurance or mass.

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6
Q

List the different types of body activities

A
  • physical activity
  • aerobic physical activity
  • bone strengthening
  • balance training
  • muscle strengthening
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7
Q

What are the benefits of aerobic/endurance training ?

A
  • increases tolerance to training
  • increases stroke volume
  • increases blood flow to the muscles
  • increases the 02 carrying capacity through the increase in formation of red blood cells
  • increases the capillary density in the muscle mass
  • increases the size and number of mitochondria
  • improves glucose uptake
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8
Q

What are the benefits of muscles strengthening

A
  • increase in muscle strength, size and power
  • increase in neuromuscular function
  • increase in bone strength and density
  • increase in tendon and ligament strength and thickness
  • increase in balance and decrease in risk of fall
  • increase in gait stability, walking speed and efficiency
  • decrease in blood pressure, glucose intolerance and insulin resistance
  • decrease in body fat (increase in fat free mass) and basal metabolic rate
  • decrease in all-cause mortality indépendant of aerobic activity
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9
Q

What are the WHO guidelines on PA to maintain good health in adults ?

A

From 150 to 300 mn of moderate PA per week
Or
From 75 to 150 mn of vigorous PA per week
On average, not as a single block

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10
Q

What are the WHO guidelines on muscle strengthening to maintain good health in adults ?

A

At least to days per week at moderate or greater intensity for each muscle group

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11
Q

What is the %HRmax of a sedentary person ?

A

<40%HRmax

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12
Q

What is the %HRmax of a light PA

A

40-55%HRmax

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13
Q

What is the %HRmax of moderate PA ?

A

55-70%HRmax

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14
Q

What is the %HRmax of vigorous PA ?

A

70-90%HRmax

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15
Q

What are the WHO guidelines on PA to maintain good health in children and teenagers ?

A

An average 60 min per day from moderate to vigorous intensity. But the more the better.
Both aerobic and muscle strengthening

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16
Q

What are the basic components of exercise prescription ?

A

«FITT- VP»
- Fitness
- Intensity
- Type
- Time
- Volume
- Progression

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17
Q

What are the recommandations for aerobic PA ?

A

F: 3-5/7
I: Mod = 40-59% HRR / Vig = 60-80HRR (the highest the best)
Ty: rhythmic
Ti : Mod = 150mn/week / Vig = 75mn/week for a minimum of 10mn per bout
V : 5400-7900 step per day
P : slow gradual increase

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18
Q

What are the basic principles of muscle strengthening ?

A
  • progressive overload
  • specificity
  • reversibility
  • fitness
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19
Q

What means progressive overload (as a principle of muscle strengthening)?

A

Change one data at a time such as :
- load
- intensity
- volume of sets and reps
- rest intervals
- duration
- frequency
- mode
- periodisation

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20
Q

What is the SAID principle ?

A

Means Specific Adaptation to Imposed Demands.
Train according to the specific characteristics needed

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21
Q

Explain the reversibility principle

A

All gains are transient and can be reversible
Losses are caused by disuse and are quicker than gain due to training

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22
Q

Explain the Fitness principle

A

Untrained achieve gains faster than trained athletes
Untrained loose gains faster than trained athletes
Initial gains in strength are due to neural factors

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23
Q

What are the recommandation for muscle training ?

A

F: 2X/W for each muscle group
I: 70%1RM
T: Free weights, body weights, machines, resistance band, resistance HIIT…
T: Depends on program and load
V: 2-4 sets of 8-12 reps to maintain fitness
P: progressive overload

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24
Q

How to calculate 1RM without measurement device ?

A

Use the Holden pyramid/ diagram

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25
Describe the Holden diagram
1Rep = 100%RM 2Reps = 95%RM 4Reps = 90%RM 7Reps = 85%RM 11Reps = 80%RM 16Reps = 75%RM 22Reps = 70%RM 25Reps = 65%RM
26
How to effectively increase the value of 1RM ?
By doing repetitions until momentary failure for at least 6 weeks
27
What is tapering ?
A decrease in training before a competition Intensity remains high but volume decreases up tp 60-70%
28
Can we prescribe stretching to increase performance ?
No, it will lower performance in explosive exercises It will increase the energy cost of running
29
What is static stretching useful for ?
Cool down
30
What are the recommandations for stretching training ?
F: 2-3 X week I: to the point of discomfort T: 10-30s T: static, dynamic, ballistic, PNF of all major muscle/tendon unit V: total of 60s over 2-4 reps
31
What are the recommandations for neuromotor/agility training ?
F: 2-3 / Week I: unknown T: 20-30mn / days T: motor skills (balance, proprioception, agility, coordination) V: Unknown P: Unknown
32
What is the specificity of agility training ?
It includes a decision making component
33
What is the general weekly program to maintain health
Energy expenditure : - every day - 30mn - 55-70% HR max Aerobic fitness : - 3 to 5 days a week - 20 to 60 mn - 65-90% HR max Strength : - 2 to 3 days a week - at least one set of 8 to 10 exercises - 8 to 12 RM until muscular exhaustion
34
What are the WHO recommandations on Physical activity during pregnancy ?
At least 150 mn of moderate PA per week Activities even vigorous from before pregnancy can be maintained Include aerobic, strengthening and stretching Reduce sedentary time as much as possible
35
According to WHO what are the safety precautions about PA in pregnancy and post-partum ?
Avoid PA in excessive heat, especially with high humidity Stay hydrated Avoid PA with risk of contact and falling or with a limited oxygenation (eg: in high altitude) Avoid supine after first trimester Gradual return to activity post birth especially in case of caesarean birth
36
What are the WHO recommandations on PA in chronic diseases ?
- PA is safe in cancer, hypertension, diabetes type 2, HIV, depression, anxiety and obesity - any PA will bring benefits comparing to a sedentary behavior
37
What are the WHO recommandation on PA for children with disability ?
- at least 60mn per day of moderate to vigorous aerobic PA - at least 3 days per week, strengthening activities - reduce sedentary time to the minimum especially recreational screen time
38
What are the WHO recommandations in PA for adults with disabilities ?
- at least 150 to 300 mn of moderate aerobic PA or 75 to 150 mn of vigorous aerobic PA per week (general health benefit) - on two or more days a week moderate to greater intensity strengthening (functional abilities increase) - limit sedentary time to it’s minimum
39
What are the WHO recommandations in PA for elderly people ?
Same as younger people Vary PA by incorporating functional balance and strength training at a moderate or higher intensity 3 days a week
40
What are the benefits of PA in older adults ?
- slows/halts physical deterioration - high intensity leads to substantial strength gain - decreased risk of falling - increase in functional performance
41
What are the recommandations for resistance training in elderly ?
F: 2 cessions per week I: 70-79% 1RM T: machine based V: 2 to 3 sets of 7 to 9 reps (4s rest between reps) TUT: total of 6s (total of concentric, eccentric, isometric) P: progressive overload (maintain intensity high)
42
What are the changes related to strength training in elderly ?
- increase in muscle strength - increase in muscle morphology - training over 50 weeks had best results but 6-9 weeks is slightly less effective
43
What are the recommandations for fall prevention exercises program ?
- age appropriate (support if necessary) - one minute per station with one minute break - changes in balance, strength and power and function - supervised twice a week over 12 weeks
44
At what time of the day MUST people with diabetes type I train ?
In the morning to avoid a possibly deadly hypoglycemia during nigh. Monitoring of an endocrinologist is compulsory
45
What are the aims of exercise training ?
- increase muscle strength and power - enhance cardiovascular system - increase resistance to fatigue - rehabilitation - increase performance - injury prevention
46
What are the basic principles of training ?
- overload - frequency - duration - volume - intensity - rest and recovery - psychological stress - specificity - periodisation
47
Define overload
Application of stress above the normal level
48
What is the concomitant principle of overload ?
Super compensation : repeated strains need to be below a threshold of injury with adequate recovery time
49
What are the possible effects of under recovery ?
- over reaching : with adequate rest quick recovery is still possible, without adequate rest, overtraining syndrome takes place with prolonged symptoms or to leads to stress fracture.
50
What is Wolff’s law
Adaptation occurs based on stresses applied to tissue
51
How to provoke adaptation in tendons, how long does it take?
With progressive slow loading Takes up to one year
52
How do ligaments adapt ?
With a variable loading through all ranges and joint positions
53
How does connective tissue adapt ?
Responds to oxidative loading (endurance)
54
How do bones adapt ?
With high rate of loading, rapid movement eg: running/ jumping
55
How do muscles adapt ?
Respond to stretch and strength stimulus Rapid adaptation
56
Define optimal loading
- directed to appropriate tissue - loading through functional range - appropriate blend of compressive, tensile and shear loading - variability in magnitude, direction, duration and intensity - includes neural overload - tailored to individual characteristics - functional
57
Define sub-optimal loading
-Non-specific generalized loading - loading through limited ranges of motion - loading exclusively in a single manner - constant unidirectional load - minimal neural stimulus - generic, non individualized - non-functional, single segmental loading
58
Which factors can be adapted to reach progressive overload ?
- increase frequency - increase the number of repetitions in each set - increase the number of exercises - decrease the rest period between the sets/ exercises - increase the loads utilized - change the speed of movement
59
Define frequency
The number of cessions of training in a defined period
60
What is the typical frequency of endurance training ?
Begin every two day for 3 months, then increase with two days and 1 off, then 3 days and 1 off. Elite athlete may train daily, with multiple cessions a day for 5 to 6 days per week
61
Define the concept of duration
The amount of time per training cession
62
What are the recommandations regarding duration of cessions ?
For the first 12 months, duration should be prescribed rather than distance After 12 months, faster paced cessions and speed cessions should be included
63
Define the concept of volume
Total amount of training over a period of time Combination of duration and intensity
64
Define the concept of intensity
Measure of “how hard is the exercise” and can be monitored by : - sub maximal oxygen consumption - heart rate - blood lactate - weight lifted during the exercise - perception of effort : Borg scale / modified borg scale (multiply the score by the number of reps)
65
Why heart rate monitoring isn’t accurate ?
- HR increases before a competition - HR is influenced by other factors - HR cannot be accurately measured by portable gear
66
What is the dosage of HIIT in a training cession ?
No more than 5-10% of the cession Speed/interval sessions are performed at 80-100% of VO2max
67
What is the heart rate pattern in recovery phase ?
HR should reduce of at least 20 bpm within 1 mn after stop in healthy people HR should reduce of at least 40 bpm within 1 mn after stop in athletes The ability of the heart to adapt to different inputs is an indication of fitness
68
What test is used to monitor recovery ?
HIMS Heart Rate Interval Monitoring System
69
What are the signs and symptoms of the overtraining syndrome ?
- painful muscles - muscle fatigue - general feeling of fatigue - depression - irritability - disturbed sleep patterns - weight loss - raised resting pulse rate - increased susceptibility to upper respiratory tract infections - gastrointestinal disturbances - decrease in performance - degredation of performances
70
How long does recovery from overtraining syndrome take ?
Up to years
71
What are the recommandations in case of overtraining syndrome
Complete rest for a week
72
What other factor apart from training load can cause overtraining syndrome ?
Psychological stress sometimes from the external pressure of the coach, family Some activities such as endurance increase the cortisol level
73
Define the specificity principle
Train according to what you need
74
Detail periodisation in a team sport
Off season : preparation = general fitness improvement, increase hypertrophy, basic strength and base endurance Pre-season : transition = train the specific components required for the sport, endurance, speed and power In season : competition = maintenance of improvements gained during pre-season Rest : doing nothing for a few weeks (different from off season!)
75
What are the different cycles of periodisation ?
Multi year cycle Annual cycle Macro cycles (several months) Meso cycles (2 weeks to several months) Micro cycles (up to 7 days)
76
What is tapering ?
The decrease in training before a competition Intensity should remain high while volume decreases to 60-70% of usual volume

Therapeutic Exercise Prescription (4 decks)

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