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33 Cards in this Set
- Front
- Back
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All programs are based on what two elements? |
Overload and specificity |
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What is overload |
Training occurs when the effort of activity is greater then that to which the individual is accustomed to. degree of improvement intensity,frequency, and duration. |
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What is specificity |
Training that is specific to the type of activity, as well as the energy system and muscles used for the activity. |
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What did the surgeon general report for when it comes to exercising |
Accumulate at least 30 minutes of moderate-intensity exercise on some if not all the days of the week. |
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What are key guidelines for adults |
adults shoould have atleast 150 min of moderate intensity of exercise , or 75 min of vigorous exercise |
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How should aerobic exercise be performed |
in episodes of 10 minutes, and should be spread throughout the weeks. Are 300 min of moderate intensity, or 150 of vigorous |
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What needed for strength training in adults |
activities of moderate or high intensity and involve all major muscles group 2 or more days a week |
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What do children and adolescents require |
60 minutes or more of daily physical activity |
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What is required with aerobics |
Should be a combination of both moderate and vigorous, with the latter being done atleast 3 times a week |
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What about for muscle and bone strengthening? |
As part of the 60 minutes daily 3 of the days should focus on each |
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What should older adults do if they cant maintain 150 minutes of exercise? |
Should focused on exercises that help maintain balance determine level of effort for physical activity relative to their level of fitness they should understand how exercise affects there condition |
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What are the component of exercise prescription |
intensity, duration,frequency,mode,progression |
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What is moderate intensity? |
is defined as activity at 40 to 60 % of HRR |
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What is vigorous intensity |
is defined as activity at 60 to 85% of HRR |
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What are the current ASCM recommendation for intensity |
55/65 to 90% HR max or 40/50 to 85% of VO2 resevere or HRR |
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what about for older people inactive |
a minimal intensity of only 30 % HRR or VO2 reserve has been shown to be good for CR |
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What about for younger active individuals |
greater than are equal to 40 % of HR reserve increases CR |
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What is the RPE scale |
RPE can be useful adjunct of Heart rate monitoring during exercise especially when using different modes |
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How can people with low fitness improve there levels |
Low fitness individuals, very sedentary people can improve fitness with lower level, longer durations exercise sesions |
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How can people with high fitness improve there levels |
they need to work at the higher end to improve and maintain |
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when is there a risk for CR and orthopedic injuries |
is higher and adherence is lower with higher intensity exercise program |
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What should be considered for exercise programs |
the individuals preferences for exercise which will help with how they adhere to the program |
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What do individual objectives help with |
helps define the characteristics of the program |
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Whats important about duration |
duration and intensity are inversely related |
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What is the ACSM reccomendation for duration |
70 to 85 % of HR max or 60 to 80% VO2 reserve or HRR duration of 20 -30 minutes(not including warm up or cool down) |
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What is the ASCM reccomendation for frequency |
70 to 85% of HR max or 60 to 80% VO2 reserve or HRR, a frequency of 3 to 5 day per week is recommended |
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What different when it comes to frequency with vigorous exercising |
when performed more frequent it increases chances of CR and orthopedic injuries |
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What is Mode |
Any exercise that involves continuous use of large muscles groups for prolonged periods of times
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What is crucial about duration in a program |
Duration should be increased consistently with increments no bigger than 20% until a person can maintain exercise at a moderate to vigorous intensity for 20 to 30 minutes |
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What preceed intensity |
Increases in duration or frequency preceeds increases in intensity
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what should be done once duration and frequency are achieved |
Ajustment in intensity of no more than 5 % of HRR every sixth exercise session is tolerated |
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What are the target kcals for daily and weekly |
150 to 400 kcals of physical activity and/or exercise energy expenditure per day or a minimal caloric threshold of 1000 kcal per week is recommended |
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What is the target kcal for weight loss and mangement |
excess of 2000 kcals |
