Occlude the Food
This is the volume repetition scheme commonly used in BFR training
What is 30,15,15,15
Children and adolescents should accumulate at least this many minutes of moderate to vigorous physical activity every day?
What is 60 minutes
When should physical therapy be initiated post-stroke?
ACSM recommends this amount of rest time b/t training the same muscle group to allow for recovery.
What is 48-72 hrs?
What is the recommended minutes/week for moderate and vigorous aerobic exercise?
What is 150-300 minutes and 75-150 minutes?
What is UE: 40-50% and 60-80%
After the age of 65, skeletal muscle strength decreases by this average percentage range every year.
What is 1.5% to 2.5%
List two modifiable and two non-modifiable risk factors for stroke.
Modifiable: Transient ischemic attack, hypertension, atrial fib, LV hypertrophy, CHF, Smoking, coronary artery disease, alcohol abuse, cocaine use, obesity, diabetes, cholesterol
Non-Modifiable: Prior Stroke, Age, Race, Gender, Family History
This training variable refers to the total amount of work performed, often quantified by sets and reps, and can be progressed to improve outcomes.
What is volume?
What are the rules for the progression of duration for an aerobic exercise program?
What is 5-10 minutes every 1-2 weeks for 4-6 weeks?
This is the percentage of building/maintaining muscle mass
What is 1.4-2
Why are age predicted HR formulas less reliable with aging and what formula would you use instead?
What is RPE?
What is the HR and RPE target in acute stroke rehab?
HR 10-20bpm above resting
RPE not above 11
According to ACSM guidelines, this min. % of 1RM is required to stimulate strength and hypertrophy adaptations.
What is > (or equivalent to) 60% of 1RM?
A 52-year-old male is beginning an exercise program after being cleared by his physician.
Resting HR: 68 bpm
Estimated HRmax: ?
The goal is to exercise at 65% intensity using the Heart Rate Reserve (Karvonen) method
HR reserve= 220-52= 168
HRR= {(220-52)-68)*0.65}+68= 133 bpm
This is the amount of what you should be drinking 10-20 min before working out
7-10oz (sports drinks or water)
This specific metric of muscular fitness declines faster than strength in older adults and is a stronger predictor of functional independence.
What is muscular power?
What is the HR and RPE target in chronic stroke rehab?
HR 40-70% of reserve, or 50-80% of HRmax
RPE 11-14
Pts w/ CV, pulmonary, or metabolic disease should avoid 1RM testing and instead be tested using this rep range to failure for safety.
What is a 10-15 RM?
After almost failing Adella on the practical, Khalid was subjected to a Bruce Protocol as punishment for being a bad proctor. Since he sneaks smoke breaks outside the CLC and sits to grade our projects, his VO2peak was poor at a whopping 24 ml/kg/min. Calculate his VO2 Reserve and converts to METs for an exercise prescription.
VO2 reserve= (VO2peak-VO2rest)x desired intensity) + VO2 rest
VO₂R = 24 − 3.5 = 20.5 ml/kg/min
VO2R intensity- 11.7-15.6 ml/kg/min (using a 40-59% for moderate)
METS- 3.3-4.5
List at least 3 indications for performing BFR
What is any patient who would benefit from resistance training, post-surgical with weight-bearing limitations, patients with healing tissue who can't handle high loads, patients with pain or degenerative tissues, athletes who can't handle a high level of joint forces
This syndrome, which can affect athletes of both genders, results from low energy availability and impacts metabolic rate, immunity, and bone health
What is RED-S (Relative Energy Deficiency in Sport)
What frequency and intensity are recommended for resistance training post-stroke?
Frequency: 1-3 sets of 10-15 reps, 8-10 major muscle group exercises
Intensity: 50-80% 1RM
This resistance training method uses progressive loading based on 10RM, prescribing sets @ 50%, 75%, and 100%, and is commonly used in early rehab.
What is the DeLorme method?
Age: 72 years old.
Medical History: Robert is in the chronic phase of recovery from an ischemic stroke (14 months post-onset). He also has Type 2 Diabetes. He is medically stable but reports significant deconditioning and a fear of falling while walking outside.
Goal: Robert wants to be able to walk from his car through the grocery store and back (approximately 1200 feet) without needing to stop for rest
Submaximal Test Results: 6-Minute Walk Test (6MWT)
Robert performed the 6MWT to assess his baseline cardiorespiratory fitness.
Distance Walked: 850 feet.
Heart Rate at minute 6: 118 bpm.
RPE at minute 6: 13/20 ("Somewhat hard" on the Borg 6-20 scale).
Symptoms: Robert reported mild leg fatigue but no dizziness or chest pain
What is...
3–5x/week at RPE 11–13 (HR ~105–120 bpm) for 30 minutes with intermittent breaks