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Chap 16. Exercise Prescriptions For Health and Fitness

This document provides guidelines for exercise prescriptions and physical activity. It discusses the dose-response relationship for exercise, including variables like intensity, frequency, duration, and type. The health benefits of physical activity are related more to total calories expended rather than intensity alone. The American College of Sports Medicine recommends at least 30 minutes of moderate physical activity most days of the week. Target heart rate ranges can be determined through maximal exercise tests or formulas to indicate exercise intensity. Strength and flexibility training are also important components of a complete fitness program.

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131 views24 pages

Chap 16. Exercise Prescriptions For Health and Fitness

This document provides guidelines for exercise prescriptions and physical activity. It discusses the dose-response relationship for exercise, including variables like intensity, frequency, duration, and type. The health benefits of physical activity are related more to total calories expended rather than intensity alone. The American College of Sports Medicine recommends at least 30 minutes of moderate physical activity most days of the week. Target heart rate ranges can be determined through maximal exercise tests or formulas to indicate exercise intensity. Strength and flexibility training are also important components of a complete fitness program.

Uploaded by

ghousia shahid
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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Exercise Prescriptions

Chapter 16 for
Health and Fitness
INTRODUCTION

• Any form of muscular activity


Physical activity • Can reduce the risk of death from all causes
• Physical inactivity is a primary risk factor for coronary heart disease

Physical fitness • Set of attributes that relate to ability to perform physical activity

• A subset of physical activity that is planned, with a goal of improving or


Exercise maintain fitness
Prescription of Exercise:
Dose-Response Relationship
• The effect (response) of the amount of a drug (dose)
• Potency
• Relatively unimportant characteristic
• Slope
• How much change in effect comes from a change in dose
• Maximal effect
• Efficacy
• Variability
• Effect varies between and within individuals
• Side effect
• Adverse effect
The Relationship Between Dose of a
Drug and Effect
PATTERN OF RESPONSES TO
EXERCISE

Acute response Rapid responses Linear Delayed


Occur with one or several Benefits occur early and Gains are made Occur only after weeks of
exercise bouts but do not plateau continuously over time training
improve further
• Exercise dose is usually characterized by:
• Intensity
• % VO2max
• % maximal HR
• RPE (rate of perceived exertion)
• Lactate threshold
DOSE- • Frequency

RESPONSE • Number of times (or days) per week


• Duration
• Number of minutes
• Total kcal expended
• Type of activity
• Resistance and endurance exercises
DOSE-
RESPONSE
RELATIONSHIP
FOR EXERCISE
• More related to total number of calories
The health benefits of expended than exercise intensity
physical activity • Benefits depend on baseline activity level

PHYSICAL
ACTIVITY
AND • “Every U.S. adult should accumulate thirty
The American college minutes or more of moderate-intensity (3-6
HEALTH of sports medicine
(ACSM)/center of
METs) physical activity on most, preferably all,
days of the week.”
disease control • This is minimum for achieving health outcomes
(CDC) • Additional activity, including vigorous
recommendation: exercise
DOSE-RESPONSE
RELATIONSHIP FOR
PHYSICAL ACTIVITY AND
HEALTH BENEFIT
General Guidelines for Improving
Fitness

Screening Progression Warm-up, stretch and cool-


• Health status screening (PAR-Q) • Moderate-intensity walking (3-4 down, stretch
• Risk of cardiovascular mph) • Light exercise and stretching
complications is related to degree • Then increase duration and/or performed at beginning and end of
of pre-existing cardiac disease intensity exercise session
• Walkwalk/jogjog
EXERCISE PRESCRIPTION FOR
CRF

Frequency Duration Intensity:


2–4 sessions per week Total work/session should 200-300 Describes the overload needed to
• Gains level off after 3 to 4 kcal bring about a training effect
sessions/week • Must be considered with 60%-80% of VO2max
intensity • Lower in those with low initial
fitness level
Target heart rate range
Intensity, Duration,
and Frequency of
Exercise and VO2
Max
Direct method

• Total HR range determined from maximal GXT


• HR at 60–80% VO2max

Indirect method

DETERMINING • Heart rate reserve (Karvonen) method


• Subtract resting HR from maximal HR to obtain HRR
TARGET • Take 60% and 80% of HRR
HEART RATE • Add each HRR to resting HRR to obtain THR range
• Percentage of maximal HR
RANGE • Take 70% and 85% of maximal HR as THR range
• Use RPE scale in addition to HR
• RPE of 12–16 is about 40/50–85% HRR
TARGET HEART
RATE RANGE
DETERMINED
FROM GXT
Difference
VO2 Reserve between VO2max
and resting VO2

VO2 %HRR more closely Greater


difference for
linked to %VO2R than
RESERVE %VO2max
those with low
fitness level

(VO2R)
Take 60% and
Calculating target VO2 80% of VO2R
Start at a comfortable

Walking speed for 15 minutes


Gradually increase
duration and speed

SEQUENCE Start by adding some

OF Jogging
running when walking
Gradually increase
speed/duration of

PHYSICAL running

ACTIVITY
Intermittent higher-
Games and sports intensity activities
within THR range
AN
EXAMPLE
OF A
WALKING
PROGRAM
AN
EXAMPLE
OF A
JOGGING
PROGRAM
Muscular strength and flexibility are
important components of a complete
fitness program
STRENGTH
AND
FLEXIBILITY
TRAINING Recommendations
Dynamic 8-12
Full range of 8-10 different
resistance repetitions per
motion exercises
exercises exercise
PHYSICAL
ACTIVITY
PYRAMID
STRENGTH TRAINING

ACSM recommendation: Single vs. multiple sets


One set of 8–10 exercises One set to achieve health and fitness goals in
8–12 reps per set average individuals
2–3 sessions per week Multiple sets for increasing strength in trained
individuals
Maximal strength gains
• 4–8 sets at 60–85% 1RM, 2–3 days per week
Environmental conditions can alter
exercise heart rate

ENVIRONMENTAL
CONCERNS
Adjust exercise High temperature
and humidity
intensity in adverse Altitude
Use THR range as a
environments guide for intensity
THANK
YOU.

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