KIN SPHERE 2994B
LECTURE 4
JAN 29 , 2024
TH
DR. MOLLY DRIEDIGER
OVERVIEW
• Lecture slide assignment due this Friday Feb. 2nd
• Activity & Aging continued
• FITT principle
• Individualizing exercise and terminology
• Principles of training
LECTURE SLIDE ASSIGNMENT
• QUESTIONS?
• DUE Friday Feb. 2nd
• One student from group submits to OWL Brightspace
BEFORE 11:55 pm.
• What does a “4” look like?
• APA
LEARNING OBJECTIVES
• Review the FITT principle and source, examine and translate FITT
variables to exercise prescription for different populations.
• Identify the principles of training and apply these to exercise prescription
for specific populations
• Gain an introduction to conditioning terminology that will used
throughout the course in developing programs for diverse populations.
EXERCISE PRESCRIPTION
"Start where you are. Use what you have. Do what you can."
(Exercise is Medicine, ACSM, 2021)
KIN SPHERE
Dr. Molly Driediger
FITT PRINCIPLE
Frequency, Intensity, Time (Duration), and Type
Suite of Canadian 24H Movement Guidelines (and
more)!
• https://csepguidelines.ca/downloads/
Canadian 24h Movement Guidelines for Adults 65 years+
(Ross et al., 2020; McLaughlin et al., 2020)
Think. Pair. Share. 2. What could be
specified further?
1. Identify all FITT?
aspects of FITT
within Canadian 3. Exercise
24h Movement initiate
Guidelines for (beginner)?
Adults 65 years+ Trained?
Advanced?
(Ross et al., 2020; McLaughlin et al., 2020)
FREQUENCY
How often?
• For example, number of training sessions per week.
For adults training for fitness improvements and overall health, research
suggests:
Resistance Training (RT): 2-3 x week for same muscle group
Cardiorespiratory Training: 3-5 x week
Rest & Recovery
• Recent evidence suggests that adaptations can occur
within hours or days after a single bout of exercise
• However, if the next training session is too soon (before
total recovery) or too late (after a loss of adaptation and
detraining), little performance improvement
• Can you include aerobic and resistance/strength
training on the same day? In the same session?
General Guidelines for Rest & Recovery
• 24 hours of rest, if varying the type of training each day
• 48 hours of rest required after high intensity training
• At least 1 day of total rest per week (2 days ideal)
INTENSITY
• How hard?
• Level of effort or difficulty of the work
• For example, the goal is to work at a moderate-to-vigorous intensity for the
conditioning portion of your exercise class.
• How do you define this for your participants?
• What does this feel like for your population?
• Warm-up?
• Cool down?
MEASURING AEROBIC INTENSITY
What is the gold standard?
• Cardiopulmonary exercise testing (CPET), combined with the analysis
of ventilatory gases and/or blood lactate analysis contributes to
accuracy.
Drawbacks?
• Cost
• Access
• Ease of application
HEART RATE?
Drawbacks?
• Influenced by emotional states and medication
• Variability due to age, fitness, measurement mode
• Tools (fitness tracker or HR monitor) vs palpation (palpate radial or
carotid)?
• Time, a factor in group fitness
(Dishman, 1994; Riebe et al., 2018)
HOW DO WE MEASURE INTENSITY
IN A GROUP SETTING?
TALK TEST
• A simple method of determining how hard an individual is working.
• Moderate intensity = talk but not sing.
• Vigorous intensity = not able to speak more than a few words at once.
• Warm-up/cool down – talk and sing
• Conditioning – talk and only a few words at times
• Feasibility in a group setting?
(CDC, 2020)
PERCEIVED EXERCISE INTENSITY?
Mind/body connection
• Human as a whole – combination of psychological factors (e.g.,
personality) and psychosocial factors (e.g., anxiety, fear) affect
somatic responses.
Borg (1998)
THE BORG SCALE(S)
Indicator(s) of physical exertion
HOW DO THEY MEASURE PHYSICAL EXERTION?
• Subjective perception of exertion during exercise
THREE VERSIONS
1. The Borg Ratings of Perceived Exertion
Scale; Borg RPE 6-20
2. The Borg Category Ratio Scale; Borg CR-10
3. The Borg CentiMax Scale; Borg CR100
WHAT ARE THE POTENTIAL “PROS” AND
“CONS” OF EACH OF THESE TESTS?
RPE 6-20 **CR-10 CR-100
• Original • Widely used • Wider range
• Somewhat for pain and of scores
easy to dyspnoea means
understand • Good greater
• Correlates psychometric sensitivity,
with heart properties but…
rate • Can be used
to provide
percentages
• Good
psychometric
properties
THE CR-10 OR MODIFIED
BORG SCALE (MBS)
Used most frequently with
chronic disease
populations experiencing
breathlessness (“laboured
breathing”) or dyspnoea,
and with pain
CHRONIC DISEASE & MBS
• For example, chronic obstructive pulmonary disease (COPD) and
asthma
• Dyspnea = breathlessness or labored breathing
• viewed by some experts to be like pain, a fully subjective
experience that can only be reported and interpreted by the
patient
• Pulmonary function and exercise testing only measure the impact of
dyspnea on functional capacity (i.e., physiological consequences of
underlying illness) and do not measure the severity of the sensation of
being breathless.
(American Thoracic Society,1999; Bauseweina et al., 2007)
PAIN – similar tool
• Visual analogue scale (VAS) – used to measure an
individual’s perception of pain (e.g., rehab, chronic
disease, children, etc.)
• Numerical rating scales
TIME (DURATION)
How long?
• For example, the duration of a training session, or length of a
rep/set/rest
• What is ideal duration for aerobic training?
For aerobic endurance, 20-60 minutes of sustained
movement using large muscle groups.
Novice? Advanced?
TYPE
What?
• Specifies the activity or exercise to perform.
• Aerobic or cardiorespiratory – running, skipping, biking, swimming
• Resistance or strength training – compound vs. isolation exercises
• Modality or mode – kickboxing, yoga, pilates
Aerobic Training
Dynamic continuous activity that involves large muscle groups and
results in substantial increases in heart rate and energy
expenditure.
(CSEP, 2019)
Cardiorespiratory Fitness
The ability of the circulatory and respiratory
systems to supply oxygen to skeletal muscles
during sustained physical activity.
Low levels of cardiorespiratory fitness are associated with a high risk of
cardiovascular disease, all cause mortality and mortality rates from various cancers.
(Ross et al., 2016)
RESISTANCE TRAINING (RT)
THE PROCESS OF EXERCISING
MUSCLES AGAINST A RESISTANCE.
Does not have to involve “weights”.
For example, air resistance, elastic tubing,
water resistance, use of body weight.
GENERAL RT OBJECTIVES
• Improvement or maintenance of:
• Muscular endurance
• Muscle mass
• Muscle strength (maximal)
• Power
• Ultimately, to increase one’s overall health
and fitness level
FITT – Type
What exercises do I prescribe?
• Options of exercises are endless, limited number of movement
patterns that reflect most exercises.
• Focus on movement patterns rather than independent muscles or
muscle groups for functional conditioning that provides a
balanced, symmetrical full body program.
• Complex or compound movements.
COMPOUND
EXERCISES
Resistance training
exercises that use more
than one muscle or
muscle group.
Also referred to as
“multi-joint” exercises.
“Big bang”
Compound exercise examples?
• Chest press/horizontal pushing also use shoulders and triceps
• Bent-over row/horizontal pulling also use biceps
• Shoulder press/vertical press also uses triceps
• Lat pulldown or pull-up/vertical pull also uses biceps
• Hip hinge, squats, lunges, step-ups, leg presses use a combination of
quads, hamstrings, glutes, and sometimes lower and/or upper back and
abdominals
The 7 primary movement patterns
• Hip hinge
• Squat
• Lunge
• Horizontal push or press
• Vertical push or press
• Horizontal pull
• Vertical pull
1. Hip hinge
2. Squat
3. Lunge
4. Horizontal Push/Press
5. Vertical Push/Press
6. Horizontal Pull
7. Vertical Pull
Isolation exercises
• Single-joint
• Only one major muscle group worked
• Method of execution avoids, or limits use of other muscles
• Raising, curling, extending – usually isolation exercises
• Enhance muscle balance for overall development, target weaknesses
• Great for development of proper form – if using machines, typically safer
and easier for beginner, BUT…less functional
Isolation examples
• Lateral and front raises – shoulders – deltoids
• Arm curls – biceps
• Elbow extensions – triceps
• Flat and incline flies – chest – pectorals
• Leg extensions – quadriceps
• Leg curls – hamstrings
• Calf raises - calves
Implications for exercise prescription
• For every horizontal push there should be a horizontal pull
(e.g., chest press and cable row).
• For every vertical push there should be a vertical pull (e.g.,
shoulder press and lat pulldown or pull-up).
• For every squat there should be a hip hinge (e.g., goblet
squat and RDL).
• For every elbow flexion there should be elbow extension (e.g.,
bicep curls and tricep extension)
WHY IS THIS IMPORTANT?
Promoting Muscle Balance
• Develop agonists and antagonists equally (e.g., push/pull)
• Symmetry and balance
• Weakest side first
• Include external rotators of the shoulder
• Include core (e.g., Bird Dog, Dead bug, Side Plank)
Put it all together: Full body workout.
Example Full Body RT session
1 hip hinge – Barbell RDLs
1 squat – Goblet squats
1 lunge – Dumbbell reverse lunges
1 vertical pull – Assisted pull-ups
1 horizontal push – Dumbbell chest press
1 horizontal pull – Single-arm dumbbell bent over row
1 vertical push – Stability ball seated dumbbell should press
DR. MOLLY DRIEDIGER
OWL Message prior to email
mdriedig@uwo.ca
Office: TH 4153
Definitions & Information
REFERENCES (not APA!)
• American Thoracic Society
Dyspnea: mechanisms, assessment and management: a consensus statement.Am J Respir Crit Care Med. 1999; 159: 321-
340
• Bauseweina, C., Farquhara, M., Booth, S., Gyselsa,d, M., Higginson, I.J. (2007). Measurement of breathlessness in
advanced disease: A systematic review Respiratory Medicine 101, 399–410
• Dishman (1994). Prescribing exercise for healthy adults using perceived exertion. Medicine and Science in Sports and
Exercise. 1087-1094.
Original Borg Scale
•Borg, G. Psychophysical bases of perceived exertion. Med. Sci. Sports Exerc. 14:377–381, 1982
Modified Borg Scale
• Burdon J., Juniper E., Killian K., Hargreave F., Campbell E. The perception of breathlessness in asthma. Am Rev Respir
Disease. 1982; 126: 825-828
Oxygen Cost Diagram
• McGavin C.R., Artvinli M., Naoe H., McHardy G.J. Dyspnoea, disability, and distance walked: comparison of estimates of
exercise performance in respiratory disease.BMJ. 1978; 2: 241-243
• Riebe, D., Ehrman, J.K., Liguori, G., Magal. M. Chapter 6 General Principles of Exercise Prescription. In: ACSM’s Guidelines
for Exercise Testing and Prescription. 10th Ed. Wolters Kluwer/Lippincott Williams & Wilkins, Philadelphia, PA: 2018, 143-179.
