Foundations of Exercise Prescriptions (Ex Rx)

Foundations of Exercise Prescriptions (Ex Rx)

• Exercise prescriptions are based on fundamental principles from the 5th edition
• Includes General Adaptation Syndrome (GAS), homeostasis, and FITT-VP principles
• Focuses on the art (practical application) of exercise prescriptions

General Exercise Principles

• Repeated bouts of exercise over time cause physiological changes leading to improved performance
• Training response depends on duration, intensity, frequency, initial training status, genetic potential, age, and gender
• Specificity of training stimulus is crucial (endurance, strength, speed, modality)
• Sufficient recovery periods are needed to adapt to training loads
• Insufficient stimulus or too much recovery can result in lack of progress or detraining
• Excessive training overload with insufficient recovery can lead to overtraining or injury

General Adaptation Syndrome (GAS)

• GAS describes the body's response to stress, like exercise
• Stages include alarm reaction, resistance, and exhaustion
• Training load affects the adaptation level, with ideal loading leading to continual improvement
• Inadequate or excessive load can lead to maladaptation, overtraining, or detraining

Aerobic Exercise Training/Muscular Conditioning

• Use the FITT-VP principle for structuring training programs
  • F = Frequency
  • I = Intensity
  • T = Time
  • T = Type
  • V = Volume
  • P = Progression

Mastering Exercise Prescription

• Key principles include Specificity, Volume effect, Progressive overload, Variation, Individuality, and Reversibility
• Specificity considers the relationship between training stimulus and performance outcome.
• May involve biomechanical, bioenergetic and informational demands (e.g. environment) of the activity.
• Can occur at various levels, from molecular/cellular to organ and body systems
• Factors to consider for outcomes and health are, for example, improved cardiorespiratory fitness, improved musculoskeletal fitness, or function, generalized health improvement, return to work, specific event-related training, Changes in body composition, weight loss, joint unloading, and cardioprotection

Exercise Volume Threshold Evidence

• Fitness requires 500-800+ kcal/week
• Glucose management needs 1000+ kcal/week
• Weight loss requires 1250-1500 kcal/week
• Cardioprotection/reversibility requires 1500-2000+ kcal/week

Progressive Overload

• Progressive increases in training stimulus over the training period
• Achieved by modifying frequency, intensity, volume, time, or movement complexity

Variation

• Manipulating exercise and training stimuli (e.g., volume, intensity, frequency
• Physiological adaptation (periodization) is achieved by altering exercises, volume, or intensity at specific times during training
• Motor learning (practice variability) involves structured or unstructured variation in actions and tasks related to the desired activity

Individuality

• Responses and adaptation to stimuli vary across individuals
• Factors like genetics, personal history may influence physiological reactions to training

Reversibility

• Gains from exercise training can be lost if the program or stimulus is stopped
• The rate of loss can vary depending on the individual and training program

The Art of Exercise Prescription

• Modifying exercise prescriptions is important to tailor to each individual
• Desired outcomes may involve different strategies, routes, and methods based on specific client needs or differences.
• Successful integration of exercise science and behavioral techniques leads to client compliance and achieving fitness goals.

This quiz covers the foundational principles of exercise prescriptions, focusing on key concepts from the 5th edition, including General Adaptation Syndrome (GAS) and FITT-VP principles. It emphasizes the physiological changes from repeated exercise and the importance of specificity, recovery, and training responses on performance.