Exercise bouts of less than 10 min may yield favorable adaptations in very

Exercise bouts of less than 10 min may yield

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Exercise bouts of less than 10 min may yield favorable adaptations in very deconditioned individuals.
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Exercise volume (quantity) F requency x I ntensity x T ime = FIT Volume is used to estimate the total EE (MET-min · wk 1 and kcal · wk 1 or KKW) Remember: a dose-response association between volume of exercise and health/fitness outcomes exists ( i.e. , with greater amounts of physical activity, the health/fitness benefits also increase) . A total EE of ≥500–1,000 MET-min · wk 1 is a reasonable target volume for an exercise program for most adults Convert to kcal · wk 1 Convert to KKW (kcal ·kg body weight kcal · wk 1 ) Aerobic (Cardiorespiratory Endurance) Exercise
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Exercise Dose and Health Control 4KKW 8KKW 12KKW -4 -2 0 2 4 6 8 10 -1.7 3.8 6.7 9.1 Percent Change Fitness Church et al. JAM A, 2007. DREW Study Paffenbarger et al., Am J Epidemiol , 1978
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Exercise volume (quantity) Pedometers are effective tools for promoting physical activity and can be used to approximate exercise volume in steps per day. The goal of 10,000 steps ∙ d 1 is often cited, but it appears that achieving a pedometer step count of at least 5,400–7,900 steps ∙ d 1 can meet recommended exercise targets. Aerobic (Cardiorespiratory Endurance) Exercise
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Jogging (7 METs) for 30 min on 3 d ∙ wk −1 for a 70 kg male: MET-min ∙ wk −1 7 METs × 30 min × 3 times per week = 630 MET-min · wk −1 (meets guidelines) kcal ∙ wk −1 [(7 METs × 3.5 mL · kg −1 · min −1 × 70 kg) ÷ 1000)] × 5 = 8.575 kcal · min −1 8.575 kcal · min −1 × 30 min × 3 times per week = 771.75 (does not meet guidelines—1,000) KKW 771.75 kcal · wk −1 ÷ 70 kg = 11 KKW (meets guidelines) Example of volume calculation
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Type (mode) Rhythmic, aerobic type exercises involving large muscle groups are recommended for improving cardiorespiratory fitness (stepping, walking, running, elliptical, swimming, cycling, etc) The specificity principle states that the physiologic adaptations to exercise are specific to the type of exercise performed. Aerobic (Cardiorespiratory Endurance) Exercise
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Mode of exercise depends on individual
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Rate of progression Rate of progression in an exercise program depends on individual’s health status, physical fitness, training responses, and exercise program goals. Progression can consist of increasing any of the components of the FITT principle of Ex R x as tolerated An increase in exercise time/duration per session of 5–10 min every 1–2 wk over the first 4–6 wk of an exercise training program is reasonable for the average adult. After the individual has been exercising regularly for at least 1 month, volume is increased over the next 4–8 months: longer for older adults and very deconditioned individuals Typical goal to meet recommended the Guidelines. Aerobic (Cardiorespiratory Endurance) Exercise
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AT Recap
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Initiation Stage Must allow time for adaptation to occur Often at lower intensity and duration compared to later stages, especially in sedentary individuals Goal is to limit extreme fatigue and muscle soreness .
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