Exercise Prescription

Objectives
• 1.demonstrate understanding on basic principles on exercise prescription;
• 2.apply MFIT formula on the creation of exercise program;
• 3. determine their own target cardio fitness zone;
 OVERVIEW
• In any physical activity or exercise program, proper protocol or safety
guidelines and principles must be followed to have a successful and safe
participation. Thus, all should deeply understand the importance of exercise
prescription prior to any phsyical activity or exercise engagement.
 COURSE MATERIALS
• According to World Health Organization (WHO) at least 60% of the world’s
population are inactive and does not achieve the recommended amount of
daily physical activities. And one way to start being active is to carefully
monitor your daily physical activity. Other than monitoring the time spent in
doing exercise or engaging in physical activity, a good way to monitor
physical activity is using pedometer.
 It is ideal to use in physical activities that involve related lower-body movements such as walking,
running, and jogging. A total of 10,000 steps per day, with at least 10-30minutes of physical activity are
the recommended daily steps for adults. Please refer to table below for specific ratings.

• Adult Activity Levels Based on Total Number of Steps

• Steps per Day Category
• Highly Active >12,500
• Active 10,000–12,499
• Somewhat active 7,500–9,999
• Low Active5,000-7,499
• Sedentary Lifetysle < 5,000
• Source: C. Tudor-Locke and D. R. Basset, “How Many Steps/Day Are Enough? Preliminary
• Pedometer Indices for Public Health,” Sports Medicine 34 (2008): 1–8
PHYSICAL ACTIVITY PYRAMID
What do you think is our topic for today?
 EXERCISE PRESCRIPTION
• Exercise prescription refers to the way of designing a program that is
individualized, safe, and effective. It embraces MFIT and basic exercise
principles in order to maintain or improve physical fitness level, lessen the
risk for lifestyle and other diseases, and improve the quality of life.
 Basic Principles of Exercise

• a. Overload Principle
• b. Principle of Progression
• c. Principle of Specifity
• d. Principle of Reversibility
• e. Principle of Rest and Recovery
• f. Principle of Individuality
 A. Overload Principle
• Overload Principle. -The most basic of all physical activity principle that
indicates doing “more than normal” to result in an improved physical fitness
or health benefits. (e.g. to increase flexibility, a muscle must be stretched
longer than is normal)
Principle of Overload
 Issues with the Overload Principle
• Overloading is necessary to make gains in fitness and athletic performance.
However, there are some important issues associated with this principle, both
what can happen if you don’t do it at all and if you don’t do it right.
 1. Hitting a Plateau while Ignoring the
Overload Principle
• The obvious issue with ignoring the overload principle is the failure to make
gains. If you continue to do the same workout or train at the same intensity
and frequency, you will make gains only to a certain point. After that you are
not overloading the muscles and hit a plateau with no further improvements
or adaptations.
 2. Overreaching and Overtraining Stress
• Increased resting heart rate.
• Increased blood pressure.
• Loss of appetite and weight loss.
• Difficulty sleeping.
• Emotional changes or mood swings.
• Fatigue.
• Chronic muscle soreness.
• Extended recovery times.
 Rules for Safe and Gradual Overloading
• It is essential that progression occurs gradually. You can’t go from five-pound weight bicep curls one week to 20
pounds the next without increasing the risk of injury and overreaching or overtraining. Make a careful plan for how
to increase workout factors that is not too abrupt.
• For strength training, work on form before moving on to a bigger weight. A safe way to progress with weights is to
start with upping time and frequency before intensity. Once your client has mastered a particular movement with
safe, good form, start slowly increasing the weight for more intensity.
• Test your client’s maximums to decide on weight amounts and appropriate increases in intensity.
• It’s also important to keep a log of training sessions and how you are increasing frequency, intensity, time, and type.
• Plan for recovery time. This is when gains happen and it helps avoid overtraining and injury. Recovery can be an
active rest day, with a gentle workout like a walk, but it can also involve alternating easy and hard workouts.
• Don’t let your client burnout when training. Working out to collapse or exhaustion is never healthy and is more
likely to lead to overtraining.
 B. Progression
• Principle of Progression. Refers to the corollary of overload principle that
should done in a gradual manner rather than in major burst. (e.g. training
sessions when done in gradual progression becomes more challenging over
time; low -moderate-high intensity; basic-intermediate-advance level)
 What Is the Principle of Progression?
• The principle of progression states that as your body adapts to your exercise
routine, you have to change it up. This can mean gradually increasing the
weight, duration, or intensity of your weight training in order to see growth.
 Progression and Overload
• Progression is a key aspect of overload. Often, people do the same workouts
over and over again, which results in a level of familiarity that can slow
physical progress. In order to properly overload the body, progression is key.
 C. Specificity

• Principle of Specificity. -To develop a certain body part or fitness

components, specific type of exercise should be performed to achieve good
results. (e.g. to improve core muscles, different core strengthening exercises
you might consider such as; plank, bird dog, dead bug series, and alike.
Another example: for you to improve your cardiorespiratory fitness, cardio
exercises such as jogging, cycling, aerobic dance exercises and alike are highly
recommended)
• The principle of specificity states that sports training should be relevant and
appropriate to the sport for which the individual is training in order to
produce the desired effect. Essentially, specificity training means that you
must perform the skill in order to get better at it.
 Benefits
• Specificity training means that you must perform the skill in order to get
better at it. It is the principle behind that old saying, "practice makes
perfect.“
• In order to perform most sports and physical activities, you need a base level
of fitness. Whether you play soccer or basketball or you are training for a
marathon, you need aerobic conditioning. It is an essential component of
any athlete's general training.
 Principle
• The specificity principle of sports conditioning comes into play when an
athlete wishes to excel in a specific sport or activity.1 Your training must go
from highly general—such as lifting weights and cardio— to very specific so
it includes performing that exercise or skill. To be a good cyclist, you must
cycle. A runner should train by running, and a swimmer should train by
swimming.
 D. Reversibility
• Principle of Reversibility. It means that disuse or inactivity results in loss
of benefits achieved as a result of overload. This principle can be sum up or
simplify by the fact that “if you don’t use it, you will lose it.”e.g. if you do
not adhere with your physical activity like 30 minutes running everyday, the
benefit you attained like weight loss will gradually erode.
 Coaching Tips on Applying the Reversibility
Principle
• 1. Conditioning. After long rest intervals, begin a conditioning program to rebuild sport
fitness. After several weeks of detraining due to illness or for other reasons, athletes may
need to increase training volume and reduce intensity to regain general conditioning.

• 2. Active Rests. During the off season, active participation in other sports or activities
minimizes detraining effects and can even facilitate skill learning. Avoid long rest periods
with complete inactivity.

• 3. Retraining. Increase exercise gradually and progressively after long periods of inactivity.
Athletes should avoid performing intense work without first reconditioning.
• 4. Avoid Maximum Attempts. Athletes should not attempt to lift single
maximum weight loads early in conditioning. They will remember how to
properly execute the lifts, but may sustain an injury if they overestimate how
much weight they can lift compared to their peak performance.

• 5. Flexibility. Emphasize stretching exercises to regain joint flexibility. This is

particularly important for older adults who participate in senior sports.
 Tips
• Try to continue any nutrition plan as best we can. Eating right, and avoiding
weight gain, can make a return to exercise considerably easier.
 E. Principle of Rest and Recovery.
• Principle of Rest and Recovery. Pertains to the amount of rest needed to
allow the body to adapt to and recover from exercise. It is important to give
our body a time to recuperate after overload. (e.g. taking a break between
heavy training workout or recreation and sport activities).
 The Rest and Recovery Principle

• Make sure you don't work the same muscles two days in a row to give your
body the time it needs to rest and recover.
 F. Principle of Individuality.
• Principle of Individuality. We should be guided by this principle and be
constantly reminded that the impact and benefits of physical activity or
workout are different from one person to another because of individual
differences. (e.g. the effect and amount of weight loss in running varies as to
the body composition, metabolism of an individual, and lifestyle habit)
• The principle of individuality states that each person has unique abilities and
needs. It appears throughout exercise science, often to defend complicated
programs such as periodization. This principle is too vague to have much
value in itself but can reinforce some common sense.
 The MFIT Formula
• MFIT (Mode, Frequency, Intensity, and Time) refers to the four important
variables needed in the application of the different principles of exercise and
creation of comprehensive exercise program.
 Mode (type)
• Refers to the type of physical activity you perform. Example of aerobic
activities include walking, jogging, running, aerobic dance, swimming and
biking. Sports related activities can also be done such as basketball,
volleyball, badminton, and nontraditional games.
 Frequency (how often)
• Pertains to the number days of a person engaging in a physical activity or
exercise program in a week. It should be performed at least 3 up to 5 days
per week so as to attain most benefits or depends on the person’s specific
benefit desired . It must be performed in a regular basis to be effective.
 Intensity (how hard)
• Refers to the required exertion of intense physical activity to be performed
or worked against a load greater than normal (overload). To determine
appropriate exercise intensity various methods, including heart rate reserve
(HRR), percentage of age-predicted maximal heart rate (%HRmax), oxygen
update reserve (VO2R), and perceived exertion can be utilized.
 Time/Duration (how long)
• This is the length of time the activity session is performed. At least 30
minutes of moderate intensity exercise is recommended per day on at least 5
days a week (150mins per week) or at least 20-25 minutes of vigorous
intensity exercise is recommended per day on at least 3 days a week (75mins
per week).
 How to Determine Cardio Respiratory
Training Zone
• Muscles have to be overload for them to develop. CR develops when the
heart is working between 30 percent and 90 percent of heart rate reserve
(HRR). Health benefits achieved when training is working at a lower exercise
intensity that is between 30 percent and 60 percent of the person’s HRR.
Even greater health and cardioprotective benefits, and higher and faster
improvement in CR fitness (VO2max), however, are achieved primarily
through vigorous-intensity programs, that is, at the intensity greater that 60
percent.
 For this reason, many experts prescribed exercise between 60 percent and 90
percent. Intensity of exercise can be calculated easily, and training can be
monitored by checking your pulse. To determine the intensity of exercise or
cardiorespiratory training zone, follow these steps.
• 1.Estimate your maximal heart arte (MHR) according to the following
formula:
• MHR = 207 – (.7 x age).
• 2.Check your resting rate (RHR) sometime in the evening after you have
been sitting quietly for 15-20 minutes. You may take your pulse for 30
seconds and multiply by 2, or take it for a full minute. You can check your
pulse on the wrist by placing two or three fingers over the radial artery or on
the neck by placing your fingers over the carotid artery.
• 3.Determine the heart rate reserve (HRR) by subtracting the resting heart
rate from maximal heart rate (HRR = MHR –RHR).
• 4.Calculate the training intensities (Tis) at 30, 40, 50, 60, 70, 90 percent.
Multiply the heart rate reserve (HRR) by the respective .30, .40., .50, 60., .70,
.80, and .90., and then add the resting heat rate (for example, 70% TI = HRR
X .70 + RHR).
• Light-intensity CR training zone: 106 to 118 bpm
• Moderate-intensity CR training zone: 118-143 bpm
• Vigorous-intensity CR training zone: 143-181 bpm
• Example. The 30, 40, 50, 60, 70, and 90 percent Tis for a 20 year-old with resting heart
rate of 68 beats per minute (bpm) would be as follows:
• MHR: 207 – (.70 X 20) = 193 bpm .
• RHR: = 68bpm
• HRR: 193 - 68 = 125 beats
• 30% TI = (125 X .30) + 68 = 106 bpm
• 40% TI = (125 X .40) + 68 = 118 bpm
• 50% TI = (125 X .50) + 68 = 131 bpm
• 60% TI = (125 X .60) + 68 = 143 bpm
• 70% TI = (125 X .70) + 68 = 155 bpm
• 90% TI = (125 X .90) + 68 = 181 bpm
 Sir Jhann CR Training Zone
• 1. Maximal Heart Rate
• MHR=207-(.7 x age)
• MHR= 207 - (.7 x 39)
• MHR= 207-27.3
• MHR= 179.9 BPM
• 2. RESTING HEART RATE

• RHR=72
• 3. HEART RATE RESERVE
• HRR=MHR-RHR
• HRR= 179.7 - 72
• HRR = 107.7 BPM
• Example. The 30, 40, 50, 60, 70, and 90 percent Tis of Sir Jhann 39 year-old
with resting heart rate of 68 beats per minute (bpm) would be as follows:
• MHR: 207 – (.70 X 39) = 179.9 bpm
• RHR: = 72bpm
.
• HRR: 179.7 - 72= 107.7 bpm
• 30% TI = (107.7 X .30) + 72 = 104.31 bpm
• 40% TI = (107.7 X .40) + 72 = 115.08 bpm
• 50% TI = (107.7 X .50) + 72 = 125.85 bpm
• 60% TI = (107.7 X .60) + 72 = 136.62 bpm
• 70% TI = (107.7 X .70) + 72 = 147.39 bpm
• 90% TI = (107.7 X .90) + 72 = 168.93 bpm
 Physical Activity and Training Intensity of Sir
Jhann
• Mode/Type= Biking
• Time/Duration= 5AM to 7AM ( Checked my Heart Rate 6AM during my
interval training - 150bpm)
• Frequency = Twice a week biking Wednesday and Saturday
• My training intensity is 70%