CV Exercise Prescription

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CV Exercise Prescription
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Reasonable and Expected Values for VO2
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Textbook, Fig. 8-3, P. 117
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The Anaerobic Threshold Concept
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Terminology

• VO2R
• VO2 reserve capacity
• VO2R (VO2max VO2 Resting)
• HRR
• Heart Rate Reserve
• HRR (HRmax HR rest)

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Mode of Activity

• Use of large muscle groups
• Legs or legs arms
• When small muscles are used the HR response is
  exaggerated
• Different modes are equivalent if HR is raised to
  same level for same period of time or total
  calories are the same

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Factors Determining Best Mode

• Enjoyable
• Accessible
• Orthopedic limitations
• Body Mass
• Motor Skill
• Must do activities that are at least tolerable

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Fitness and Health
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ACSM/AHA Current PA Recommendations

• Moderate intensity aerobic exercise (3-6 Mets)
  for minimum of 30 min, 5 days per week
• OR, vigorous intensity aerobic exercise (gt6 Mets)
  for minimum of 20 min, 3 days per week.
• Any combination that accumulates 450-750 Met.min
• Strength training

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What Counts?

• Intermitten bouts of at least 10 minutes
• Occupational tasks that meet the intensity
  criteria

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Expected Improvement in Fitness

• VO2max improves 10-30
• Lactate threshold improves 10-20

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Maintenance

• Health Benefits
• 450-750 Met.min per week forever
• Consistency is the key
• Fitness Benefits
• Maintaining intensity will maintain VO2max
• IF training is stopped
• Loss of up to 50 after 1-3 months
• Loss of 100 after 3-8 months

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CV Function and the Elderly (65 yr)

• VO2max decreases 5-15 per decade after age 25-30
• Primary cause is decrease in max CO
• Secondary cause is decrease metabolic capacity of
  muscle
• Submaximal responses
• Same at equivalent relative intensities
• HR is higher at same absolute power

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Trainability of the Elderly

• 10-30 increase in VO2max (M F)
• Increase in max SV (males)
• Increase in metabolic capacity of muscle (males
  and females)

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Precautions for the Elderly

• More susceptible to traumatic exercise
• More likely to have underlying disease
• Must know health history and risk profile

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Current PA Recommendations for the Elderly

• Moderate intensity aerobic activity for minimum
  of 30 min, 5 days per week, OR
• Vigorous intensity aerobic activity for minimum
  of 20 min, 3 days per week.
• Muscle-strengthening
• Flexibility
• Balance

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Moderate and Vigorous Intensity Definitions

• 10-point scale where sitting is 0 and all-out
  effort is 10
• Moderate intensity is 5-6 and produces noticeable
  increases n heart rate and breathing.
• Vigorous intensity is 7-8 and produces large
  increases in heart rate and breathing.

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Exercise and Pregnancy

• Females in good health can and should exercise
  moderately during pregnancy
• Minimize thermal stress
• Maintain hydration
• Exercise to a level of moderate exertion
• Maintain sufficient caloric intake
• Do not exercise in supine position after first
  trimester
• Do not perform prolonged Valsalvas
• Avoid high impact and high risk activities