In regards to dosage with type, a person new to an aerobic or neuromuscular activity can start with a higher frequency but lower time and intensity. With all new activities, frequency has to be progressed first because it is zero to start with. When starting a new activity, progressing dose appropriately is extremely important to prevent injury. balance, ladder drills).(1)ĭose progressions vary with the type of activity performed, the person’s baseline level with that activity, and the person’s overall goals. Neuromuscular training improves balance, agility, and proprioception (i.e. Stretching works on flexibility and range of motion. Resistance training focuses on muscle strength, power, and/or endurance (i.e. Aerobic emphasizes cardiovascular, or heart and lung health (i.e. There are 4 main types of activity to consider including aerobic, resistance training, stretching, and neuromuscular. Dose considers frequency, intensity, and time. Type is what physical activity you are performing.(1)ĭose is a measure of the total amount of physical activity performed by a person. Time, or duration, is how long an activity is performed. being able to talk or not talk while walking). Relative intensity is a person’s capacity or level (i.e. Absolute intensity is a measure of calorie expenditure per minute of activity. Intensity can be measured as absolute or relative. Intensity is how hard or difficult that activity is. stands for frequency (F), intensity (I), time (T), and type (T).(1)įrequency is the number of days per week an activity is performed. The Author(s), under exclusive licence to Springer Nature Switzerland AG.There are many different terminologies to consider when starting a new physical activity or program, and knowing the acronym F.I.T.T. In summary, the current evidence supports the role of resistance exercise, as a stand alone or in combination with aerobic exercise, for benefiting cognitive health and that it should be considered as an adjuvant therapy to treat age- or disease-related cognitive declines. Lastly, we will highlight some of the existing limitations in the literature surrounding the use of resistance exercise to improve cognitive function and propose considerations to improve future studies in this field. We will further discuss the effects of exercise parameters, in particular exercise frequency, intensity, duration and modality to improve cognitive health. In this review, we present evidence for the neuroplastic effects and cognitive benefits of resistance exercise and propose some of the underlying mechanisms that drive neuroplasticity following resistance training. Parkinson's and Alzheimer's dementia) or even to attenuate age-related declines in cognitive health. As such, resistance exercise has been proposed as a novel adjuvant rehabilitation strategy in populations that suffer from neurological or neurocognitive impairments (i.e. While the benefits of resistance exercise on the neuromuscular system are well documented, there is growing evidence to suggest that resistance exercise, even when performed acutely, can lead to neuroplastic changes within the central nervous system (CNS) and improve cognitive functioning. Exercise parameters such as exercise frequency, intensity, duration and modality are carefully manipulated to induce specific adaptations to the neuromuscular system. Resistance exercise is used extensively in athletic and general populations to induce neuromuscular adaptations to increase muscle size and performance.
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