Foundations of Exercise Prescriptions PDF Spring 2022

Foundations of Exercise Prescriptions (Ex Rx) PTOT6606 – spring 2022  Objectives For Today Exercise overview – basic foundations since the 5th ed General Adaptation Syndrome and homeostasis Fundamental concepts in Ex Rx (FITT-VP) The art of the Ex Rx General Exer...

Foundations of Exercise Prescriptions (Ex Rx) PTOT6606 – spring 2022  Objectives For Today Exercise overview – basic foundations since the 5th ed General Adaptation Syndrome and homeostasis Fundamental concepts in Ex Rx (FITT-VP) The art of the Ex Rx General Exercise Principles “The performance of repeated bouts of exercise over a period of time causes numerous physiological changes that result in improved performance in that exercise activity. The magnitude of the training response depends on the duration of the exercise bouts, their intensity and the frequency with which they are performed, along with the initial training status, genetic potential, age and gender of the individual.” Jones et al. Sports Med 2000:29(6);373-386 Jones et al. Sports Med 2000:29(6);373-386 General Exercise Principles Cont’d “The specificity of the training stimulus is also important in terms of the type of training practiced (endurance, strength or speed) and the exercise modality used. Appropriate recovery periods are required to allow adaptation to the training load: an insufficient training stimulus and/or too much recovery can lead to lack of progress or detraining, while too great a training overload with insufficient recovery can lead to overtraining [or injury].” Jones et al. Sports Med 2000:29(6);373-386 Jones et al. Sports Med 2000:29(6);373-386 General Exercise Principles “The performance of repeated bouts of exercise over a period of time causes numerous physiological changes that result in improved performance in that exercise activity. The magnitude of the training response depends on the duration of the exercise bouts, their intensity and the frequency with which they are performed, along with the initial training status, genetic potential, age and gender of the individual.” Jones et al. Sports Med 2000:29(6);373-386 Jones et al. Sports Med 2000:29(6);373-386 General Exercise Principles Cont’d “The specificity of the training stimulus is also important in terms of the type of training practiced (endurance, strength or speed) and the exercise modality used. Appropriate recovery periods are required to allow adaptation to the training load: an insufficient training stimulus and/or too much recovery can lead to lack of progress or detraining, while too great a training overload with insufficient recovery can lead to overtraining [or injury].” Jones et al. Sports Med 2000:29(6);373-386 Jones et al. Sports Med 2000:29(6);373-386 General Adaptation Syndrome Cunanan et al. Sports Med. 2018;48:787-797 Cunanan et al. Sports Med. 2018;48:787-797 Aerobic Exercise Training / or Muscular Conditioning Use the FITT-VP Principle F = Frequency (how often) I = Intensity (how hard) T = Time (duration or repetitions) T = Type (muscle or mode of exercise) V = Volume (overall expenditure) P = Progression (how to continue to overload) Mastering Exercise Prescription Specificity Volume effect Progressive overload Variation Individuality Reversibility Specificity Similarities between training stimulus and performance outcome of interest May include biomechanical, bioenergetic, and informational demands (i.e. environment) of activity Can occur at the molecular and cellular, organ and organ system, or whole body levels Essential components to Ex Rx Outcome(s) & health – related priorities:  Improved cardiorespiratory and/or musculoskeletal fitness? Or function?  Generalized improvement in health  Function for return to work or play  Event-specific training  Changes in body mass or composition, weight loss, joint unloading  Cardioprotection or reduced chronic disease risk Be aware when looking at research – what is the outcome? Exercise Volume Threshold Evidence Fitness ~500-800+ kcal/week ACSM Position Stand on The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults. Med. Sci. Sports Exerc., Vol. 30, No. 6, pp. 975-991, 1998. Glucose management ~ 1000+ kcal/week ACSM position stand on exercise and type 2 diabetes. Med Sci Sports Exer 2000:32(7):1345-1360. Weight loss ~ 1250-1500 kcal/week ACSM position stand on appropriate intervention strategies for weight loss and prevention of weight regain. Med Sci Sports Exer 2001:33(12):2145-2156. Cardioprotection/reversibility ~ 1500-2000+ kcal/week Hambrecht R, Niebauer J, Marburger C, Grunze M, Kalberer B, Hauer K, Schlierf G, Kubler W, Schuler G. Various intensities of leisure time physical activity in patients with coronary artery disease: effects on cardiorespiratory fitness and progression of coronary atherosclerotic lesions. J Am Coll Cardiol 1993 Aug;22:468-77. Progressive Overload Describes progressive increases in training stimulus across the training period Accomplished by increasing frequency (i.e. number of days), intensity, volume (i.e. repetition), time (i.e. number of hours), or movement complexity independently or in combination Variation Describes sequenced manipulations of exercises and training stimuli (e.g. volume, intensity, frequency, movement patterns, training environments) Physiological adaptation (periodization) - refers to altering exercise selection, volume, or intensity at specified times during training Differs between intervention approaches  i.e. physiological adaptation vs motor learning Motor learning (practice variability) - describes structured or unstructured variation in the multiplicity of actions or tasks specific to the activity of interest during deliberate practice Individuality Precise responses and adaptation to stimuli vary across individuals Individuality 3 wks, x4/wk, 30 minutes at ~65% VO2peak work rate 8, 20-second intervals at ~170% VO2peak WR separated by 10 seconds of active rest Bonafiglia et al. PLoS One. 2016 Dec 9;11(12):e0167790. Reversibility Trappe et al. J Gerontol A Biol Sci Med Sci. 2002 Apr;57(4):B138-43.  The Art of Exercise Prescription Modifying exercise prescription is almost always necessary:  Adaptation varies in terms of magnitude and rate of development  Desired outcomes may be reached via different routes, which may be necessary due to client differences. “The art of exercise prescription is the successful integration of exercise science with behavioral techniques that result in long-term program compliance and attainment of the individual’s goals.” ~ Dr. Mignosa 2015 Arlotta, CJ. A Comprehensive approach to diagnose, treat, and prevent pain with exercise science; Clinical Pain Advisor 2015 retrieved from: https://www.clinicalpainadvisor.com/home/conference-highlights/aapm-2015- annual-meeting/a-comprehensive-approach-to-diagnose-treat-and-prevent-pain-with-exercise-science/2/