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Exercise
Prescription
. Rights
2017 Cengage Learning. All
Reserved.
Objectives
Determine your readiness to start an exercise
program
Learn the factors that govern cardiorespiratory
exercise prescription: intensity, mode, duration,
and frequency
Understand the variables that govern
development of muscular fitness (muscular
strength and muscular endurance): mode,
resistance, sets, and frequency
2017 Cengage Learning. All Rights
Reserved.
Objectives (contd.)
Understand the factors that contribute to the
development of muscular flexibility: mode,
intensity, repetitions, and frequency
Learn to write personalized cardiorespiratory,
strength, and flexibility exercise programs
Be introduced to a program for the prevention
and rehabilitation of low back pain
Learn some ways to enhance compliance with
exercise
Be able to write fitness goals
2017 Cengage Learning. All Rights
Reserved.
Introduction
Being physically active and participating in a
lifetime exercise program contribute greatly to:
Good health
Physical fitness
Wellness
Cardiorespiratory Endurance
For most people, cardiorespiratory (CR)
endurance is the single most important healthrelated physical fitness component
Percentage of adults in the U.S. who meet
federal guidelines for aerobic physical activity
50.4 percent of men
42.1 percent of women
Intensity of Exercise
Cardiorespiratory stimulation: make heart pump
faster for a specified time period
CR development at 30 to 90 percent of heart
rate reserve (HRR)
Health benefits at 30 to 60 percent of HRR
Greater benefits through vigorous-intensity
60 to 90 percent of HRR
Mode of Exercise
The mode of exercise that develops the CR
system must be aerobic in nature
Involves major muscle groups
Choose activities based on personal
preferences
Substantial health benefits
Lower end of CR zone
Duration of Exercise
Exercise between 20 to 60 minutes per session
Vigorous-intensity: minimum of 75 min/week
Moderate-Intensity: minimum of 150 min/week
Frequency of Exercise
Recommended aerobic exercise frequency
Three to five days per week
Vigorous-intensity recommendation
Three 20- to 30-minute exercise sessions per
week, on nonconsecutive days
Moderate-intensity recommendation
30-60 minutes more than three days per week
Exercise Volume
Product of frequency, intensity, and duration
Recommended minimum volume
Energy expenditure of 1,000 calories per week
10,000 or more steps per day
Rate of Progression
Depends on health and fitness status, exercise
tolerance, and program goals
Initially, only three weekly training sessions of 15
to 20 minutes are recommended to avoid
musculoskeletal injuries
Increase duration by 5-10 minutes per week and
frequency up to 5 times per week by the fourth or
fifth week
Progressively increase frequency, duration, and
intensity of exercise until you reach your fitness
maintenance goal
2017 Cengage Learning. All Rights
Reserved.
Sarcoplasmic hypertrophy
Increase in sarcoplasm (similar to cytoplasm)
Results from training with lower resistances and
higher number of repetitions (8 to 15)
Greater muscle size, but lower strength increases
2017 Cengage Learning. All Rights
Reserved.
Specificity of training
Training program must be specific to obtain the
desired effects of muscle strength or endurance
Sport-specific training to improve a specific
movement or skill
2017 Cengage Learning. All Rights
Reserved.
Sets
For general fitness, one to three sets per exercise
with rest intervals between sets
Frequency of training
Two to three times per week
Strength-Training Exercises
Two strength-training programs presented in
Appendix A
Strength-Training Exercises without Weights
Strength-Training Exercises with Weights
Flexibility
Improving and maintaining good joint range of
motion enhances health and quality of life
Most significant detriments to flexibility are
sedentary living and lack of physical activity
Flexibility exercises to improve range of motion
around the joints are conducted following an
aerobic workout
When to Stretch
For some activities, gentle stretching is
recommended in conjunction with warm-up
3-5 min warm-up for walking, jogging, cycling
10 min warm-up before stop-and-go activities
Contraindicated Exercises
Exercises that are not recommended because
they pose potentially high risk for injury
Refer to Appendix D
Getting Started
Adding exercise to a persons lifestyle may
require behavior modification
Different things serve as motivation
If you enjoy an activity, you will continue to do it