11th Edition
Werner W. K. Hoeger
Sharon A. Hoeger
Fitness &
Wellness
3
Exercise Prescription
© Cengage
Learning 2015
© Cengage
Learning
2015
Topics of Focus For This Chapter
Exercise
Prescription
Low Back
Pain
Compliance
© Cengage Learning 2015
Cardiorespiratory Exercise
Strength Training
Flexibility
Prevention
Rehabilitation
Determine readiness and
enhance success
Monitoring Daily Physical Activity
American
Steps/Day
Recommended
Steps/Day
Male
6,000
10,000
Female
5,300
10,000
Use a pedometer to measure the number of
steps you take daily.
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Readiness for Exercise
Make a list of reasons to exercise and evaluate
based on four categories:
1 Mastery (self-control)
2 Attitude
3 Health
4 Commitment
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Exercise Prescriptions: Physical Activity Pyramid
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Cardiorespiratory Endurance
Four Factors Involved In Aerobic Exercise
1 Intensity*
2 Mode
3 Duration
4 Frequency
* Be sure it is safe for you to engage in vigorous exercise
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Intensity of Exercise
Development occurs between 30 and 85
percent of Heart Rate Reserve (HRR)
HRR
HRR = MHR – RHR
Max Heart
MHR = 207 – (0.7 x age)
Rate
Resting Check pulse after resting for 15Heart Rate 20 minutes
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Intensity of Exercise (cont’d.)
Intensity = (HRR x TI) + RHR
Training Intensity Levels
30% TI
40% TI
50% TI
60% TI
70% TI
85% TI
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Light to Moderate Intensity
Moderate to Vigorous
Intensity
Vigorous Intensity
Moderate- vs. Vigorous-Intensity Exercise
Moderate Exercise
• Provides substantial health benefits
including reducing risk of disease
Vigorous Exercise
• More substantial health benefits than
moderate exercise
• Higher VO2max improvements
When feasible, vigorous-intensity physical
activity is preferable
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Duration of Exercise
Duration of exercise depends on intensity and
ranges from 20-60 minutes/day
Time
20 minutes
Intensity Level
85%
Vigorous
10 minutes
3 times/day
70%
30 minutes
50-70%
Moderate
60 minutes
30 – 40%
Light
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Federal Guidelines for Physical Activity
2 hours and 30 minutes of moderateintensity exercise each week – OR1 hour and 15 minutes of vigorousintensity exercise each week
Additional benefit if 5 hours of moderate
or 2.5 hours of vigorous intensity
exercise is performed each week
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Exercise Duration For Weight Management
60 – 90 minutes each day of moderateintensity exercise
Vigorous-intensity exercise may provide
greater benefit
Light-intensity of long-duration may
increase appetite
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Frequency of Exercise
Moderate-Intensity
Exercise
Effect
3 days/week
Maintain cardiorespiratory
fitness
5 days/week
Improve VO2 max
Most days
Enhanced weight loss
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Daily Active Lifestyle
Those who sit for most of the day have higher
risk of dying prematurely
Minimize sitting, increase Non-Exercise Activity
Thermogenesis (NEAT)
•
NEAT: energy expended doing daily activities
Examples
•
Stand while on phone
•
Stand while writing email or surfing web
•
Use stability ball for chair
•
Take breaks every hour to move
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Muscular Fitness (Muscular Strength and
Muscular Endurance)
Demand on muscle must be increased
Overload systematically and progressively over time
and resistance must be of magnitude
Principle significant enough to produce
development
Specificity
Training program must be specific to
of
muscle to obtain desired effects
Training
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Muscular Strength-Training Prescriptions
Resistance
Amount of weight lifted
Training program must be
Periodization specific to muscle to obtain
desired effects
Isometric
Muscle contraction that causes
little or no movement
Dynamic
Muscle contraction that causes
movement
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Mode of Training
Two phases of dynamic exercise
Concentric Phase
• Muscle shortens as it contracts to
overcome resistance
• Also called Positive Resistance
Eccentric (Negative) Resistance
• Muscle lengthens as it contracts
• Also called Negative Resistance
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Resistance
Resistance Max (RM)
Used to calculate weight for repetitions of exercise
Resistance should be about 80% of RM
Number of Repetitions
Varies among exercises and number of muscle groups involved
Generally accepted rule: Must be able to perform at least 8 and no more
than 12 repetitions at resistance level
Increase resistance when weight can be lifted more than 12 times
Sets and Rest Periods
2-8 sets depending on type of program
1 to 3 minutes of rest depending on type of training program
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Guidelines for Various Strength-Training
Programs
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Muscular Strength-Training Prescriptions (cont’d.)
Frequency
2 to 3 days per week on nonconsecutive days
May increase frequency if different muscle
groups are exercised
Allow 48 hours between sessions for same
muscle group
Rest Periods Vary Based On Purpose
Develop local endurance: less than 2 minutes
Strength development: 2-4 minutes
Power development: more than 4 minutes
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Strength-Training Exercise Guidelines
1 Include all major muscle groups and core
2 Incorporate warm-up
3 Use proper lifting technique
4 Maintain proper body balance
Exercise large muscle groups before
5
small muscle groups
6 Exercise opposing muscle groups
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Strength-Training Exercise Guidelines (cont’d.)
7 Allow for adequate recovery time
8 Stop if discomfort or pain
9 Use spotter when performing to fatigue
10 Cool down by stretching
11 Do not lift weights alone
12 Breathe normally
13 Avoid holding breath when lifting weight
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Core Strength Training
Core muscles maintain stability of spine and
pelvis
• Abdominal muscles
• Hip muscles
• Spinal muscles
Core strength
• Makes activities of daily living easier
• Improves sport performance
• Decreases low back pain
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Dietary Recommendations for Strength
Development
During intense strength training
• Increase daily protein intake to 1.5
grams/kg of body weight
Pre-exercise snack
• Carbohydrate and protein snack 30-60
minutes before training
Post-exercise snack
• 4 to 1 ratio of carbohydrate to protein
during the first hour after exercise
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Flexibility
Mode
Intensity
Static
Passive
Ballistic
Dynamic
Controlled ballistic
PNF
Stretch to point of mild discomfort
Stretching should never be painful
4 or more repetitions of each muscle
Repetition group stretch for 10-30 seconds
Total time at least 10 minutes
Frequency 2 to 7 days per week
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Pilates Exercise System
Originally developed in 1920s by Joseph Pilates
•
Increasing popular form of exercise
Focus on core and abdominals
•
Exercises performed in slow, controlled, precise
manner
Goals of Pilates
•
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Improved flexibility, muscle tone, posture, spinal
support, body balance, low back health, sports
performance, mind-body awareness
Preventing and Rehabilitating Low Back Pain
Causes
Physical inactivity
Poor posture habits
Excessive weight
Psychological stress
Most back pain is caused by lack of physical
activity, not intervertebral disk damage
Contact physician if:
Numbness in legs
Trouble urinating
Leg weakness
Fever
Unplanned weight loss
Pain even at rest
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Preventing and Rehabilitating Low Back
Pain (cont’d.)
Unless pain is due to herniated discs, exercise is the
best medicine for low back pain




Perform aerobic exercise, muscular
strength, endurance and flexibility training
Stretch tight muscles and strengthen the
weak muscles
When stretching, keep movements within
the functional range of motion
Strength program of endurance (15+ reps)
is recommended
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Effects of Posture
Good Posture:
• Enhances appearance, self-image
and confidence
• Improves balance and endurance
• Protects against low back pain
Poor Posture:
• Increased risk for neck, shoulder
and low back pain
• Strains hips and knees
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Contraindicated Exercises
Most exercises are safe, but can be harmful if
done incorrectly
Contraindicated exercises pose a potentially
high risk for injury
Contraindicated exercises are sometimes
seen in exercise videos or classes
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Getting Started
Behavior modification might be necessary
when adding exercise into life
Plan ways to make your workout fun
Exercise logs will help with program
compliance
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Setting Fitness Goals
Use current fitness when choosing goals
Make goals measurable and time-specific
Monitor your progress: it will take time to see
changes
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Assess Yourself
• Do you accumulate at least 30 minutes of
moderate- intensity physical activity (or higher
intensity) a minimum of five days per week?
• Are you familiar with the following concepts?
– Cardiorespiratory prescription
– Muscular fitness
– Muscular flexibility
– The relationship between exercise and low back
pain
© Cengage Learning 2015