Aerobic Fitness Exercise Prescription
Similar improvements in CRF traditional endurance training can be achieved through this type of training
What is High Intensity Interval Training (HIIT)?
Contraindications to exercise if pregnant
What are
1. multiple pregnancy (twins)
2. pregnancy-induced hypertension
3. Pre-term labor during prior pregnancy
4. Pre-existing cardiopulmonary diseases and pregnancy pathologies
Time under tension, Surface, type of contraction...
What are resistance training variables?
%HRR, %HRmax, %VO2R, %VO2, %METS
What are methods of estimating Relative Exercise Intensity?
RMR + dietary thermogenesis + EAT + NEAT =
What is TEE or Total Energy Expenditure?
This principle serves as the guidelines for most Ex Rx's
What is the FITT-VP principle (Frequency, Intensity, Time, Type, Total Volume & Progression?
Higher repetition schemes, two sets for strength & endurance, motor skill development
What are resistance training guidelines for children?
The components of Muscular Fitness
What are Muscular Strength, Hypertrophy, Power, and Muscular Endurance?
Volume Load
What is Sets x Reps x Weight
One pound of fat in terms of energy
What is 3,500 kcal?
All out supramaximal effort ≥100% peak oxygen uptake (V̇O2peak)
What is Sprint Interval Training (SIT)?
Reducing dyslipidemia, insulin resistance & inflammation; enhancing fibrinolysis, retarding atherosclerosis in blood vessels
What are ways that exercise improves cardiovascular risk factors?
Training one muscle per week using multi-joint movements at 40% - 85% of 1RM...
What is a resistance training prescription for an untrained individual?
Recommended Aerobic Exercise Prescription
What is 30-60 min/day moderate intensity or 20-60 min/day of vigorous intensity?
Direct measure, Harris-Benedict, Mifflin-St Jeor
What are methods to estimate Resting Metabolic Rate (RMR)?
Product of Frequency, Intensity, and Time (duration) or FIT of exercise
What is Aerobic Exercise Volume?
40-60 min of low-intensity most days, increase frequency to 3-4 sessions of 40-75% HRR for 20-40 min, include 10-min warm up & cool down
What is aerobic exercise recommendations for individuals with Coronary Artery Disease (CAD)?
80 - 90% 1RM for single effort or 75 - 85% for multiple effort (3-5) moving as fast as possible through a full ROM
What is muscular power training?
Variables that should be considered when designing an Ex Rx
What are
Individual goals
Physical ability
Fitness level
Health status
Schedule
Physical and social environment
Available facilities
Steps to determining target weight (assuming no change in FFM)
What are
1. Determine Present %BF
2. Calculate present FFM
3. Set body composition goal
4. Divide present FFM by FFM goal
Ex Rx's based on __________ produce more predictable metabolic responses compared to Ex Rx's based on ___________
What are measured intensity and maximal fixed variables respectively?
What are general recommendations for Type II diabetics during exercise?
67 - 85% 1RM, 3-6 sets of 8-12 reps with 30-90 seconds rest VS ≥ 85% 1RM, 2-6 sets of 4-6 reps with 2-5 minutes rest
What is training for muscular hypertrophy VS muscular strength?
The components of an ExRx
What are
1. Initial Assessment
2. Periodization
3. Targets the 5 components of health-related fitness
4. Follows the FIIT-VP principle
5. Regularly scheduled reassessments
Regarding caloric intake, the safest way to prescribe weight loss of .5 lbs, 1 lbs, 1.5 lbs
What is maintaining a caloric deficit of 250kcal, 500kcal, or 750 kcal between your TEE and RMR?