Lecture 3 and 4 - Jan 14 + 16

Question 1

exercise program =

Answer 1

exercise prescription + advice on sedentary behvaiour, nutrition and sleep

Question 2

what can teh goal of an exrcise program be seprated nto

Answer 2

health realted + skill reltaed fitness

Question 3

whats the differnce between health and skill related fitness

Answer 3

helath = CRF< NM, flexibility, balnce = to improve health/wllbeing or prevent chrnic med condition

skill = to imprrove skill - power, speed agility, coordination, balance

Question 4

what is the most important benefit of exercise ?

Answer 4

to improve QOL over a lfietime in active individuals

Question 5

what are the 2 majot CV events associated with exercise? eaht are they usually due to in younfer individual, what about older?

Answer 5

Myocardial infraction + sudden cardiac death (SCD)

Younger = congenital or herdity
older = CAD (incl asymptomatic_

Question 6

the absolute risk of CV is common? true or false

Answer 6

False - its very rare

Question 7

the greatest risk for CV eevevnt is in __

Answer 7

sedentary - 50x higher

Question 8

most adverse effect of exrcise trianng is ___

Answer 8

msk injury

Question 9

what are teh 10 prinicples of exrcise prescription?

Answer 9

1. Goal driven
2. Guidelines based
3. Specificity
4. Progressive overload
5. Baseline fitness
6. Diminishing returns
7. Inter-individual variability
8. Variety
9. Reversibility
10. Something is better than nothing

Question 10

whys is variety imporant in exercis prescrition

Answer 10

ebcause otehwise plateau occurs

Question 11

what is the ratio for detraining?

Answer 11

1/3 for every 3 months of training can be reversed in 1 month of detraining

Question 12

what are the key variables of aerobic exercise precription

Answer 12

frequency, Intesity, time, type, volume, progression

Question 13

in terms of aerobic exrcise frequency refers to__

Answer 13

amount of aerobic trianign session per week

Question 14

what are the general reccomendations for aerorib exercise frequecny?

lower frequency?
higher?

Answer 14

3-5 mod/vig/week

3 -for begginners/low fitnes levels

5-7 - improving CV fitness or weight mangement

Question 15

intensity require most improtantly to ____ a session

Answer 15

monitor

Question 16

what does intensity refer to in arobic exercise and what is it relative to? it dictates the__

Answer 16

level of exrction during a sessoin - typically relative individual max capacity. IN AEROBIC.it dicates the contribtuion of each energy system and the adaptations we are targetting

Question 17

what are some wyas to presctibe/mearue/monitor intensity?

Answer 17

HR, RPE>, talk test, METS, VO2…

Question 18

what dictates the contribution of energy system in aerobic training?

Answer 18

intensity

Question 19

what is an example of continous vs intermitten exrcsie?

Answer 19

THis is in relation to tiem -
continous = jogging for 30 mins
intermittent = 3 sessions of 10 minutes (ciricuits)

Question 20

what are the three general types of activitise?

Answer 20

rhythmic continous - wlaking, running ,cycling, swimming

intermitter/interval based - sprint, HIIT, cricuit

group based, soccer, baseletball - sports

Question 21

what are some factors that could influence type selection

Answer 21

specificity -the persons goals
skill level- if they can actually do the skill

joint impact - non-weight ebaring options lie cycling or swimming good for those w joint limiations

enjoyment and acccesibility - activies taht are enjoyable and easily accesible rpomot ong erm adherence

Question 22

waht acan choosing the righ type of exercise help wuth?

Answer 22

enhancing motivation, reducing injury risk

Question 23

what is volume a combo of?

Answer 23

frquency, duration + intensity in certain time epriod

Question 24

5 key principles to EVERY progrma

Answer 24

specificity, overload, progression, reversibility, individuality

Question 25

what sit he goal of overload?

Answer 25

to find a sufficient trainingstimkuli to challenge capcity effectivlly without excessie fatigue basically cahllenge body;s physiological capcity beyond theshol + pertueb homeostasis t stimualte an adaption

Question 26

what FITTVP should less experienced clients incrase first

Answer 26

voluem (frquency or duration) over intsntity

Question 27

incoorportaing specic tasks of na activity are more lkely to induce ___ and __ adaptions

Answer 27

neuromuscular and metabolic

Question 28

what factors can imapct a clients individuality

Answer 28

environmental (nutrition, lifestyle) genetic, psychologic (effort, conffiidence) physiologic (current fitness, trainign history, age)

Question 29

what are teh reccomendation for physical ativity?

Answer 29

150 mintues moderate to vig per week

Question 30

exercise intetnisty reccomendation for most healthy clients is: ____ HRR _ ___ range we can use __ and __ methods from prev exrcise tesets to help

Answer 30

mdoerate to vig range or 40-89% HRR direct and indirect

Question 31

continous exrcsie must be steady stae and under ____

Answer 31

70% VO2max

Question 32

what are tehe heath related frequency and duration reccos for aerobic acivity? what about sports related?

Answer 32

3-5 days/week and >20mins 5-6/week and around 60 mins -3 hours

Question 33

how many days per week (frequency) of interval trainig for adaption?

Answer 33

1-2

Question 35

for healthy populations we should select aerobic TYPE based on ___ and ___ levels

Answer 35

skill and fitness levels eg walking to jogging to skating to hockey

Question 36

what are frequencys reccos for resitanc training

Answer 36

2-3 days a week of each muscle gtroup with 24h+ rest betwen each

Question 37

for RT what does intensity refer to?

Answer 37

the load or resistance used during an exercise - typically express as %1RM

Question 38

what4 subcategories are grouped under volume for resitance training?

Answer 38

sets, reps , rest duration (rest)

Question 39

durationn can also be defined as _____

Answer 39

total time under tension TUT)

Question 40

what % fif 1RM could u work for strenght , hyeprtophy and endurance?

Answer 40

strenghht - 80-100 hypertophy - 70-85 endurance - 50-75

Question 41

how many reps and sets is best for strength, hypertrophy and endurance/

Answer 41

strength - 1-8 set = 3-6 hypertophy = 6-12 sets = 2-5 endurance = 12-15, 15-25 sets = 2-3

Question 42

hwo much rest between sets for strength, endurance, hyperotphy

Answer 42

strength - 2-3 mins hyperotphy -1-2 endurance = 0-1

Question 43

how long should one set take for strength, hyeprtophy and endurance

Answer 43

strength = less tahn 10 seconds hypertophy = 10-30 secs endurance = 30-60

Question 44

what shoudl you progress first for strength, endurance and hypertophy out lof, load, sets, and reps

Answer 44

sterngth = load hypertophy = reps then load endurance = reps then sets

Question 45

muscle strenghtning activiteis with each major muscle gotup should be done ____ per week at elast

Answer 45

2x

Question 46

for RT its beset to start with ______ and this will inform other variables

Answer 46

main training goal

Question 47

will there still be f

Question 48

as lona as _____ u will still get gains

Answer 48

u wrking to failure (above 30% 1RM)