designing a cr exercise program exercise prescription
TRANSCRIPT
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Designing a CR Exercise Program
Exercise Prescription
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The Goal is the Key!
Improvements in Health vs. Improvements in Fitness (ACSM)– Health - something is better than nothing– Fitness - no pain no gain
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Health Recommendations
Mode– endurance type– recreational and household chores
included (gardening, yardwork, etc…)
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Fitness
Mode– Rhythmical– using large muscle groups– activities aerobic in nature (running,
swimming, cycling, etc…)
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Health vs. Fitness
Fitness Intensity– 60-90% of Max HR or 50-85% of VO2max
Health Intensity– at least >45% VO2max
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Health vs. Fitness
Fitness Frequency– 3-5 days/week
Health Frequency– most if not all days of the week
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Health vs. Fitness
Fitness Duration– 20-60 minutes of continuous activity
Health Duration– at least 30 minutes of accumulated
(possibly discontinuous) activity each day
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Mode
Exercise Modalities have been classified into three groups
Group1 – constant intensity – not dependent on skill– initial phase/improvement phase– walking, running, stairclimbing, cycling
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Mode
Group 2– constant or variable intensity– dependent on skill– can be used in initial phase if individual is
skilled– use to add variety in improvement stage– aerobics, hiking, in-line skating
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Mode
Group 3– variable intensity– highly dependent on skill– usually for the maintenance phase– basketball, handball, volleyball
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Mode
Whatever Works!! (within reason)
If a person finds the activity enjoyable they will adhere to the program
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Intensity
Selecting the right intensity is an art-form
Common Sense - the more fit the higher the intensity and vice versa
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HR Method
1. % of Max HR– Max HR = 220 - age– Intensity = 60-90% Max HR, so………– 0.6 x Max HR and 0.9 x Max HR = exercise
intensity range
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Example
What should the HR training range for a 40 year old be?
220-40 = 180 180 x .6 = 108 b/min 180 x .9 = 162 b/min
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HR Method
2. Karvonen Method HR reserve
– takes into account resting HR– Target HR = (%HRR) (HR max - HR rest) +
HR rest
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Example
Target HR = (%HRR) (HR max - HR rest) + HR rest
((.6 (180 - 65)) + 65) = 134 b/min ((.9 (180 - 65)) + 65) = 169 b/min
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What HR?
Where in the range should you exercise?
Table 5.1 - based on initial fitness level Minimum, Average, Maximal HR values
that a person should be exercising
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VO2 Method
1. % of Max VO2– Max VO2– Intensity = 50-85% Max VO2, so………– 0.5 x Max VO2 and 0.85 x Max VO2 =
exercise intensity range
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Example
What should the VO2 training range for a person with a max of 40ml/kg/min?
40 x .5 = 20ml/kg/min 40 x .85 = 34ml/kg/min
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HR Method
2. VO2 reserve Method– takes into account resting VO2– Target VO2 = (%VO2) (VO2 max – VO2
rest) + VO2 rest
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Example
VO2 HR = (%VO2) (VO2 max – VO2 rest) + VO2 rest
((.85 (40 – 3.5)) + 3.5) =34.5 ((.50 (40 – 3.5)) + 3.5) =21.75
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Intensity
MET Method– 1 MET = 3.5 ml/kg/min– ie., VO2max = 35 ml/kg/min = 10 METS– 50% of 10 METS = 5 METS– 85% = 8.5 METS– Find activities that correspond to these
values
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Example
What range of intensities (METS) should a person with a VO2max of 42 ml/kg/min
42 x .5 = 21 42 x .85 = 35.7 21 / 3.5 = 6 METS 35.7 / 3.5 = 10 METS
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RPE Method
Rating Scale Usually want a rating between 11-16 Use in combination with HR method RPE 11-16 = 50 - 85% HRR
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Duration
Healthy 20-30 minutes Sedentary or diseased multiple session
to accumulate 20-30 minutes Minimum Goal is 150-300 kcal per
session and 800-900 kcal per week during in
Progress to 800-2000 kcal per week
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Frequency
Minimum is 3 days/week Increase to 5 days/week Maintained with 2-4 days/week