SSEH3301 Study Guide - Final Guide: Exercise Intensity, Asparagine, Asthma
20 Jun 2018
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Chapter 5: Exercise Prescription for Aerobic Fitness
Component of Exercise Prescription → Mode, frequency, duration, intensity, precautions,
progression
Exercise Prescription → (Aerobic Exercise, Resistance Training, Flexibility Exercise)
→ Should fit participant’s needs, goals and initial abilities
→ Should result in permanent lifestyle changes, a lifetime of physical activity
Exercise Checklist
a. Prior to first session
i. Pre-participation screening (medical clearance)
ii. Health and Fitness Assessment
b. At first session
i. Appropriate footwear, clothing asn water
ii. No smoking prior to exercise
c. Starting first session
i. Low level of activity
ii. Pay closer attention to unfit ones
d. Other considerations
i. Current fitness levels
ii. Special needs (asthma, diabetes, aged, pregnancy)
iii. Environmental factors
iv. Encourage more incidental physical activity during the day
v. Give feedback, emphasising their increase in fitness, inquiring their feelings
Format of Exercise Session
a. Warm Up (aerobic exercise and flexibility)
b. Conditioning stimulus (specific muscle work, general cardiorespiratory work)
c. Cool-down (similar to warm up until HR decrease - 100-120 bpm)
Characteristics of Aerobic Exercise (large muscle group, dynamic, continuous, mod to high
intensity, prolonged duration)
Benefits of Aerobic Exercise
a. Decrease fatigue in daily activities
b. Increase cardiorespiratory function
c. Decrease blood lipid profile
d. Increase immune function
e. Increase insulin sensitivity
f. Decrease body fat
g. Increase sense of well-being
Decrease risk of:
a. Mortality from all-causes
b. Coronary artery disease
c. Some cancers
d. Hypertension
e. Type 2 diabetes
f. Osteoporosis
g. Anxiety
h. Depression
ACSM Recommendations
→ Frequency (3-5 days/week)
→ Intensity (65%-90% HRR max or 50%-85% VO2R or HRR)
→ Duration (20-60 mins, depending on intensity, continuous or intermittent)
→ Mode (large muscle group, dynamic, high and low impact, enjoyment or personal preference
Monitoring Exercise Intensity
→ VO2 is oxygen consumption, direct relationship between exercise intensity and VO2
a. Measured in milliliters of oxygen per minute per kilogram of body weight(ml/min/kg)
b. Norms: Recreational(30-40), Trained(40-50), Elite Performance (70>), World Record
(96)
c. Target intensity
i. VO2Max
ii. VO2 Reserve = VO2Max - VO2Rest
iii. Target VO2R =% (VO2Max-VO2rest) + VO2rest
→ METS is a metabolic equivalent, 1 MET = 3.5 mL/min/kg, 10 METS = 35 ml/min/kg, energy
expenditure 10x > rest
→ HR is a direct relationship between exercise intensity and HR
a. Target intensity:
i. HRmax → 220-Age
ii. HRR → HRmax - Resting HR
iii. %HRR → % (HRmax - HRrest) + HR rest
50-85% of HRR target heart rate for cardiorespiratory benefits to occur
b. Study by DiCarlo et al 1991 suggest that:
i. Resting HR varies when measured in different postural position
ii. Hence, needs to standardize posture for measurement of resting HR.
iii. Swimming exercise, reduce age-predicted max by 10-12 bpm
1. Horizontal position aids venous return
2. Heat dissipation → increase vasoconstriction
→ RPE is a rating of perceived exertion from 6-20 using a Borg Scale.
a. How hard you feel like your body is working
b. Correlates with HR
c. Requires honesty
→ Talk Test (light intensity → sing, moderate → carry a convo, vigorous → can’t carry convo)
Classifying Intensity
Total Energy Coast (TEC) = FREQUENCY X INTENSITY (EC) X DURATION (MIN)
1. Calculating TEC → kj/day or kj/week
2. Recommended → 630-1680 kj/day or 4400-11700 kj/week, in which 4200kj/week is
minimum threshold to decrease risk of mortality and 8400kj/week for weight control
3. Calculating Energy Cost
a. Measure Oxygen Consumption
i. RER value = VCO2/VO2, based on RER value, find kJ equivalent for
each litre of O2 consumed
ii. EC → kJ equivalent x VO2
b. Use norms
Progressive overload (increase TEC) by increasing frequency, intensity, duration,
increase one factor at a time.
Intensity v Duration
Study by Manson et al 1999 suggests the strong inverse relationship between physical activity
and coronary risk
→ Brisk walking and more vigorous exercise are associated with substantial and similar
decrease risk of coronary events
Study by Lavoie et al 1977 suggests that if TEC is similar, despite trained at different VO2max,
you will get equivalent improvements.
Summary of Intensity v Duration
Document Summary
Health and fitness assessment: at first session. No smoking prior to exercise: starting first session. Pay closer attention to unfit ones: other considerations i. ii. i. ii. i. ii. i. ii. iii. iv. v. Component of exercise prescription mode, frequency, duration, intensity, precautions, progression. Exercise prescription (aerobic exercise, resistance training, flexibility exercise) Should fit participant"s needs, goals and initial abilities. Should result in permanent lifestyle changes, a lifetime of physical activity. Encourage more incidental physical activity during the day. Give feedback, emphasising their increase in fitness, inquiring their feelings. Format of exercise session: warm up (aerobic exercise and flexibility, conditioning stimulus (specific muscle work, general cardiorespiratory work, cool-down (similar to warm up until hr decrease - 100-120 bpm) Characteristics of aerobic exercise (large muscle group, dynamic, continuous, mod to high intensity, prolonged duration) Benefits of aerobic exercise: decrease fatigue in daily activities b. Increase cardiorespiratory function: decrease blood lipid profile. Increase insulin sensitivity: decrease body fat g.
