409 Exercise Prescription Questions PDF

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General Principles of Exercise Prescription An Introduction to the Principles of Exercise Prescription

1. Briefly, what does FITT-VP stand for? FITT-VP stands for frequency, intensity, time, type, volume and progression. Each of these components have a different meaning to them starting with frequency being how often, intensity is how hard, time means for how long, type is what mode or what kind of exercise, volume being the amount of work and lastly, progression is being able to continuously advance. “FITT-VP are general recommendations of an exercise pattern to be consistent with the ACSM recommendations…” (ACSM guidelines 10th edition) Some individuals may not respond the same as most due to individual characteristics such as health status, physical ability and or age. This is where exercise professionals come in to accommodate for these clients to find exercises that fit their needs and wants. 2. What are the FITT_VP principles of this chapter based on? The FITT-VP principles in this chapter are based on the application of the existing scientific evidence on the physiological, psychological and health benefits of exercise. (ACSM Guidelines for exercise testing and prescription, page 143)

3. Do all individuals respond the exact same way to an exercise prescription? Explain.

The answer to this is no, not all individuals respond the exact same way to the exercise program given. This is due to the “individual variability in the magnitude of response to a particular exercise regimen.” (ACSM guidelines for exercise testing and prescription, page 143) 4. For most adults an exercise program should include what? For most adults an exercise program should include aerobic, resistance, flexibility and neuromotor exercise training, these four different exercise programs are there to improve and maintain physical fitness and health in all individuals. Even if the individual cannot complete all of the four types even completing some will be beneficial, especially to in individuals that are inactive or deconditioned. General Considerations for Exercise Prescription 5. The optimal exercise prescription (ExRx) should address what components of health relate fitness? The optimal exercise prescription should address cardiorespiratory also known as aerobic fitness, muscular strength and endurance, flexibility, body composition and neuromotor fitness.(ACSM guidelines for exercise testing and prescription, page 144)

6. Why is it important to address a plan to decrease periods of physical inactivity while increasing the amount of physical activity? It is important to enforce a plan to decrease inactivity and increase physical activity because its been said that “long periods of sedentary activity are related to elevated risks of CVD, mortality, worsened cardiometabolic disease biomarkers and depression.” (ACSM guidelines for exercise testing and prescription, page 144) A simple way to

decrease physical inactivity and increase the amount of physical activity is by breaking up the amount of activity with 10-minute bouts of a very short walk around your office or at home. If you complete something as simple as this, you have already decrease the adverse effects of physical inactivity.

7. What are the four components of an exercise training session? Briefly explain each one. The four components of an exercise training session consist of Warm-up, conditioning, cool-down and stretching. Warn-up is described as 5-10 minutes of light-to-moderate intensity cardiorespiratory and muscular endurance activities. This is known as the “transitional phase that allows the body to adjust to the changing physiological, biomechanical and bioenergetic demands of the conditioning phase of the session.” (ACSM guidelines for exercise testing and prescription, page 145, 147)The conditioning phase is at least 20-6- minutes of aerobic, resistance, flexibility and neuromotor exercise or sports activities. For the individuals who are inactive and/ or deconditioned bouts of 10 minutes of exercise are acceptable as long as they complete the said time of 20-60 minutes. Next, the cool down phase this involves 5-10 minutes aerobic and muscular endurance activities of light to moderate intensity. During the cool down you want to have a gradual recovery in your heart rate and blood pressure. Lastly, the stretching phase can be performed after the warm-up and/or the cool-down phase. This is a 10-minute session which helps improve ROM. 8. Review methods of estimating intensity of cardiorespiratory and resistance exercise (table 6.1 and page 146 in Guidelines text)

Aerobic (Cardiorespiratory Endurance) Exercise 9. In detail, describe the recommendation for Frequency of Exercise for a healthy adult. The recommendation for frequency in a healthy adult is 3-5 days/ week of moderate to vigorous intensity or frequency can vary with intensity. While completing this there are also risks involved if you participate in vigorous intensity for more than 5 days/week such as musculoskeletal injuries, resulting for us exercise professionals to not recommend this amount of vigorous intensity physical activity especially for the adults who are not well conditioned. 10. In detail, describe the recommendation for Intensity of Exercise for a healthy adult. Intensity of exercise recommended for most adults starts with moderate 40%-59% HRR to vigorous 60%-89% HRR intensity aerobic exercise, then there is light 30%-39% HRR to moderate intensity aerobic exercise can be beneficial in the individuals who are inactive and deconditioned. It has also been said how interval training may be another effective way to increase the total volume and/or average exercise intensity performed during an exercise session. Its been seen that “improvements with CRF and cardiometabolic biomarkers with short term interval training being less than or equal to three months are similar or better that steady state moderate to vigorous intensity.” (ACSM guidelines 10th edition)

11. Familiarize yourself with the commonly used equations for estimating maximal heart rate in table 6.2. 220- (0.7 x age)

12. Familiarize yourself with the Summary of Methods for Prescribing Exercise Intensity in Box 6.2. HRR method: target HR = [(HR max – HR rest) x % intensity desired] + HR rest VO2R Method: Target VO2R=[(Vo2 max -VO2 rest) x % intensity desired] + Vo rest HR method: target HR = HR max x % intensity desired VO2 Method: Target Vo2 = Vo2 max - % intensity desired MET method: target MET = [( VO2 max) / 3.5 ml/kg/min] x % intensity desired

13. In detail, describe the recommendation for Time (Duration) of Exercise for a healthy adult. For a healthy adult it is recommended to perform at least 30-60 minutes of moderate exercise per day which is also equal to 150 minutes per week. 20-60 minutes of vigorous intensity per day and 75 minutes per week. For those individuals who are inactive or sedentary even just 20 minutes of exercise per day will be beneficial and help their fitness levels. 14. In detail, describe the recommendation for Type (Mode) of Exercise for a healthy adult. For a healthy adult it is recommended to perform rhythmic and aerobic exercises at moderate intensity involving large muscle groups. All of the four modes of fitness require at least minimal skill to perform, completing this will help improve your health and CRF. Types A,B,C,D are all slightly different. Type A requires minimal skill of moderate exercise or can be easily accommodated for individuals needs. Type B requires individuals who participate in regular exercise and have at least average physical fitness to perform at usually vigorous intensity. Type C requires individuals with reasonably

developed motor skills and good physical fitness to be able to perform properly and safely. Lastly, Type D is recreational sports recommended to adults with a regular exercise program and who are at least the average physical fitness level. 15. In detail, describe the recommendation for Volume of Exercise for a healthy adult. The FIT principle of frequency, intensity and time (duration) is what makes up exercise volume. Volume is very important to the body composition and weight management in each individual. We use exercise volume to estimate our gross energy expenditure on any individual’s prescription. The way one can calculate their exercise volume is by using the MET-min-week and kcal-week formulas. A target volume for MET-min-week is >5001,000 for most adults. This volume is approximately equal to 1000 kcals-week at moderate intensity physical activity which is about 150 minutes-week. Clients who are more deconditioned than most with have a lower exercise volume but even with the intensity being low they will still have benefits from their work. 16. In detail, describe the recommendation for Rate of Progression of Exercise for a healthy adult. The recommended rate of progression of exercise all depends on the individual’s health status, physical fitness, training responses, and exercise program goals. As usual when first prescribing an exercise program you suggest “start low and go slow” but as progression goes on it will start increasing any components of the FITT principle that the individual can tolerate. When starting exercise, you start at a light-to-moderate intensity usually for currently inactive individuals and as time goes on you increase the time/duration as tolerated. For the average adult “an increase in exercise time/duration per session of 5-10 min every 1-2 weeks over the first 4-6 weeks of an exercise training

program.” (ACSM guidelines for exercise testing and prescription, page 160) Any progression of the FITT-VP principle of prescription should always be done gradually and never any large increases in any of the FITT-VP components. This rule is to help minimize the risk of muscle soreness, undue fatigue, injury and the risk of over training.

Muscular Fitness 17. Define Muscular Fitness. Muscular fitness is the phrase ACSM uses to refer to muscular strength, endurance and power. Each of these components will increase and improve if done correctly with the right resistance training regimen and the correct performance of exercises given. 18. What are the goals of a health-related resistance training program The goals of a health-related resistance training program for most adults are to make the activities that they do daily less stressful and easier on themselves. Completing resistance training can also help prevent chronic disease and health conditions such as osteoporosis, type 2 diabetes mellitus and even obesity. 19. What is the frequency, types, volume (sets and repetition), and intensity for resistance training programs. Resistance frequency training of each major muscle group consist of about 2-3 days per week with at least 48 hours in between your session for that muscle group that was previously trained. You can also choose to do a “split” which is where you can do upper body Mondays and Thursdays and lower body Tuesday and Friday. Completing a split routine this entails a frequency of 4 days per week to be able to train each muscle group twice a week. The types of resistance training exercises consist of both multi joint and

single joint work that target agonist and antagonist muscle groups. For example, to avoid creating muscle imbalances make sure that you are training chest and upper back say doing a chest press and then dumbbell row to balance those targeted muscles. Volume of resistance training exercises really depends on what level you are at meaning if you are a inactive, sedentary beginner or an active, and familiar with resistance training. When just starting even just a single set per muscle group will significantly improve their muscular fitness. If they complete maybe 2 sets of 10-15 reps per exercise of very light to light intensity being about 40-50% of their 1-RM. On the other hand, if you are active in the resistance training world a normal training session would be 2-4 sets of 8-12 reps per exercise with a decent rest of about 2-3 minutes in between to help improve muscular fitness. While completing these sets and reps you should keep it to a lower intensity of about 50% 1-RM. Flexibility 20. What is the goal of a flexibility program. The goal of a flexibility is to help promote and develop range of motion in the major muscle groups and tendons. You will be able to develop your range of motion more effectively when your muscles have increased with temperature after completing your warm-up. 21. Name the various types of flexibility programs that can be prescribed. A variety of static, dynamic and PNF flexibility will really help increase and improve your range of motion around the joint.

22. What is the FITT-VP for flexibility exercise.

Frequency for flexibility is at least 2-3 days per week but if possible, daily stretching is better. For intensity you should always stretch till the point of slight discomfort or is you feel any type of tightness. While holding a static stretch it should be for about 10-30 seconds which is recommended for most adults. There are several different types of flexibility exercises such as static, dynamic, ballistic and PNF which are all very effective. A reasonable time to perform for your total stretching would be 60 seconds for each exercise. It is recommended to perform each flexibility exercise 2-4 times per session while your muscles are warm to get the most benefit. Neuromotor Exercise 23. What does neuromotor exercise training involve? “Neuromotor exercise training involves motor skills known as balance, coordination, gait and agility.” (ACSM guidelines 10th edition) 24. What is the FITT-VP for neuromotor exercise? The recommended frequency for neuromotor exercise is at least 2-3 days per week. Intensity for neuromotor exercise has not yet been determined. 20-30 minutes of neuromotor exercise may be needed daily says ACSM in Guidelines for exercise testing. For older adults any exercise that involves motor skills such as balance, coordination, agility and gait or multifaced activities like yoga or tai chi is recommended to improve and maintain their physical function. The volume and progression are not yet known....