11/16/15- 11/18/15 KIN 201 - 00
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This 9 page Class Notes was uploaded by Jessica Cary on Wednesday November 18, 2015. The Class Notes belongs to KIN 201 - 00 at University of Montana taught by Steven E. Gaskill (P) in Fall 2015. Since its upload, it has received 17 views. For similar materials see Basic Ex Prescription (SERV) in Nursing and Health Sciences at University of Montana.
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Date Created: 11/18/15
Review Major Exercise Training Principles 1 Health 2 Overload 3 Hard/Easy-Recovery 4 Specificity 5 Individualize 6 Reversibility 7 Maintenance Basic Components of an Exercise Prescription Overload Intensity Duration Frequency Mode (Specificity) Progression/Periodization Warm-up and Cool-down Aerobic Fitness Summary Minimum is: F=3 times per week I=in the aerobic fitness zone Vigorous (jogging or above) T=25 minutes T=Aerobic depends on ability Frequency (Aerobic Fitness) 3-6 times per week 3-4 appears to be adequate 6 x per week good if principle of Hard/Easy is followed and there is time for recovery. Strong evidence that once per week it is beneficial to do a “longer” easy workout. Intensity (Aerobic Fitness) A little more that what someone currently does! (bid principle) The range for aerobic fitness is: 50-85% VO 2max (max O used) or HRres o For low fit start at 40% VO 2max . 60-90% HR max. o For low fit start at 50% HR max. Factors to consider Initial level of fitness Presence of medications that might effect HR Risk of cardiovascular or orthopedic injury Individual preference for exercise Individual program objectives Determining Exercise Intensity Estimating %VO wit2 the Karvonen (HR Reserve) Formula. RPE - Use 12-16 on the 6-20 scale…. Straight percentage of HRmax. GXT test with VO me2surements The Heart Rate Reserve Formula to estimate %VO ma2 Determine HR Reserve HR reserve = [HR - HR ] max resting HR max is generally estimated from 220-age. Calculate 50% and 85% of HR reserve Add these values to the resting HR These are HR’s associated with the bottom and top ends of the suggested training intensities. EXAMPLE: 20 year old with HRrest of 50 bpm. o HRreserve = HRmax-HRrest = 200-50=150 bpm o 50%HRR = .5 x HRR + HRrest = 75+50=125 bpm o 85%HRR = .85xHHR + HRrest = 128+50= 178 bpm o Aerobic Fitness Zone is thus 125 – 178 beats/min QUESTION – At what HR do we prescribe training?????? Starting Intensity… Find a workload that is moderately hard that they can sustain for 20-30 minutes. Record the HR Calculate the % of HRreserve. % HRR = (ExHR – HRrest) --------------------- (HRmax-HRrest) Starting Intensity-Sample… 30 year old Mary does a 25 minute run at an intensity that feels moderately hard and she is tired at the end. HRrest = 65bpm, HRex = 140bpm, HRmax = 190bpm %HRR = (ex-rest) / (max-rest) = (140 – 65) / (190 – 65) = 60% She is working at 60% of HRR. What does this tell you about Mary? Absolute vs. Relative Intensity % Heart Rate Reserve is a relative (to each individual) intensity. HR and RPE are relative intensities Speed, power, etc. are absolute intensity. So when do we use either? General Fitness Training Rule - This is the Gaskill Paradigm Individuals low in the % HRR that they can sustain comfortably for 25-50 minutes can start with gradual increases in intensity generally as interval training. Individuals high in the % HRR that they can sustain comfortably for 25-50 minutes, generally need to do longer durations at slightly lower to much lower intensity for most training with some RPE 15 (75-85% HRR) intervals. Starting Intensity-Sample 2… 60 year old Bob does a 20 minute run at an intensity that feels moderately hard and he is a little tired at the end. HRrest = 60bpm, HRex = 140bpm, HRmax = 160bpm %HRR = (140 – 60) / (160 – 60) = 80% He is working at 80% of HRR. What does this tell you about Bob? 60 year old Bob does a 30 minute run at an intensity that feels moderately hard and he is a little tired at the end. Speed was 5.5mph. HRrest = 60bpm, HRex = 140bpm, HRmax = 160bpm %HRR = (140 – 60) / (160 – 60) = 80% Bob has good relative fitness and little room at this point for increasing intensity. Training – Most days (2-3/week)Bob should go run slower but longer – say 4.5 mph for 60-90 minutes. One day/week he can do relaxed intervals (4-5 minutes) at 5.6 mph. Starting Intensity-Sample 3… 20 year old Mary does a 30 minute run at an intensity that feels moderately hard and he is a little tired at the end. Speed was 5.5 mph. HRrest = 60bpm, HRex = 140bpm, HRmax = 200bpm %HRR = (140 – 60) / (200 – 60) = 57% She is working at 57% of HRR. What does this tell you about Mary? 20 year old Mary does a 30 minute run at an intensity that feels moderately hard and he is a little tired at the end. Speed was 5.5mph. HRrest = 60bpm, HRex = 140bpm, HRmax = 160bpm %HRR = (140 – 60) / (200 – 60) = 57% Mary has low relative fitness and lots of room at this point for increasing intensity. Training – Most days (2-3/week) she can do relaxed intervals (4-5 ± minutes) at 5.6 mph. One day/week Mary should run slower but longer – say 4.5 mph for 60-90 minutes. Intensity Using RPE An RPE of 11-13 is generally where individuals will feel comfortable. Fitness Training Zone is 12-16. This may be very different from recommended %HRreserve NOTE: Medical Check-up? If vigorous* exercise is to be prescribed in men >45 yrs or women >55 yrs, with more than one heart disease risk factor then a medical exam and exercise stress test is recommended by ACSM**. *Jogging or harder… * >60% of VO ma2 or >65% of HRmax * Provides a substantial challenge. * Cannot be sustained for 20 continuous minutes. **ACSM= American College of Sports Medicine Duration per Session Minimum duration of overload phase is 25 minutes with 40-60 optimal. Start with 10-30 minutes per session at low intensity. Gradually increase duration to 40 to 60 minutes per session (including 5-10 minutes of warm-up and cool-down) Duration is inversely related to intensity of exercise Optimal aerobic exercise modes Utilize large muscle groups Sustained Rhythmic and repetitive Aerobic Muscle Group Specific Begin with walking and cycling for most sedentary individuals Use whatever modes they like and use variety Progression Start where the person is slightly overloaded. Generally add duration first Then start to increase intensity Periodize the training Easy days/Hard Days Easier weeks/Harder Weeks o More later when we talk about performance Summary – Aerobic Fitness Rx Freq-. 3-4 /week of overload 2-6 days/week possible Intensity-Slightly more than normal. RPE 12-16 or 50-85%HRR or 60-90%HRmax Time – At least 25 min Optimal: 40-60 min plus warm-up and cool-down 1 LONG workout each week has additional benefits. Type – Aerobic- Large Muscles Progression: Start reasonably, periodize and gradually progress to above goals. Extra Background Material 1 A 30 year old person, with a resting HR of 90 bpm wants to know their “aerobic zone.” What are the possibilities? 1 A 40 year old with a resting HR of 50bpm is exercising at a HR of 150bpm. At what % of Heart Rate Reserve are they working? At what % of HRmax? Training Zone-Sample Age HRmax HRrest HRreserv HR 220-age e Zone HRmax- 50-85% HRrest 20 200 60 140 130-179 40 180 70 110 125-164 60 160 70 90 115-147 80 140 70 70 98-130* *40- 85% Suggested Intensity Using Hreserve Warm-up & Cool-down: 30-50% Low Fitness (sedentary): 40-60% Usual starting level: 50% Usual Overload Phase: 60-70% Progressing to---- 70-80% Usual optimal level: 60-80% Frequency of Exercise for Sedentary Persons starting level: 1-3 times per week, on non consecutive days Progress to: 3-4 times per week Ideal: 4-7 times per week Typical Progression (ACSM and AMA) Phase Week Frequenc %VO2ma Duration y x Initial 1 3 40-50 12min 2 3 50 14min 3 3 60 16min 4 3 60-70 18min 5 3 60-70 20min Improve 6-9 3-4 70-80 21min 10-13 3-4 70-80 24min 14-16 3-4 70-80 24min 17-19 4-5 70-80 28min 20-23 4-6 70-80 30min 24-27 4-6 70-85 30min Maintenanc 28+ 3 70-85 30- e 45min Resistance Training Guidelines 3 times per week with day rest in between Exercise major muscle groups Resistance at 10-15 RM They have a few more details, but this is the basic guideline….. Flexibility/Stretching Guidelines - ACSM Frequency: at least 3 times a week Intensity: to a position of mild discomfort Duration: 10-30 seconds for each stretch Repetitions: 3 to 5 for each stretch Type: Static emphasize lower back and thigh areas Guidelines for participation in unsupervised and supervised exercise programs. Unsupervised Supervised Health Status Apparently Healthy 2+ CAD Risk Factors Known CAD Functional Cap. > 8 METS < 8 METS (VO 2max<28ml/kg/min) (VO 2max>28ml/kg/min) Risk Factors for CHD. Age: Males>45, Women > 55 Family History: MI or sudden death in dad <55 or mom<65 Hypertension: BP > 140/90 mm Hg Diabetes Sedentary Cholesterol > 200mg/dL or HDL< 35mg/dL Cigarette Smoker Obese Summary ACSM-Start at 50% (40%) HHR Rational Starting Point for Intensity? ACSM- Start at 10-15 minutes Rational Starting Point for Duration? ACSM-Start at 2-3 times per week Rational Starting Point for Frequency? What is best mode? Summary-Thoughts Alternate stressful with less stressful days. Increase Duration before intensity. Progress rationally—What does this mean? For aerobic, consider working up to one day a week that is ‘very long’ duration. (This is relative to what a person does, but eventually it should deplete glycogen….) An HHP student does the following four days of exercise. Age=23, resting HR=65, max HR=206. At what % of HRmax and %HRreserve is he/she working? How would you redesign these four days assuming the intensity and duration are reasonable for and overload this person? MODE Duratio INTENSIT n Y M Joggin 22 HR-146 g T Joggin 24 HR-148 g W Joggin 26 HR-150 g R Joggin 28 HR-152 g Resting HR=65, max HR=206. % of HRmax = 146/206= 71% to 152/206= 74% %HRreserve = (146-65)/(206-65) = 57% to (152-65)/141= 62% MODE Duratio Intensity n M Brisk 22 30 HR-146 Walkin 120 (39% g HHR) T Jogging 24 HR-148 W Walkin 26 2*10 HR-150 g 165 (71%HHR) R Jogging 28 HR-152
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