Teaching Outline For Exercise Prescription
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Prescribing a Personal Exercise Program Consists Of Three Parts
Evaluating your health status (pre-exercise screening).
Administering the exercise tests.
Prescribing the exercise.
Pre-Exercise Health Screening
There are three components to a pre-exercise test health screening.
1. Medical history
2. Physical exam
3. Laboratory tests (blood screen for cholesterol, etc.)
Information from the above three components helps to insure the safety of the
exercise testing and interpret the information obtained during the testing.
The Pre-Exercise Health Screening Continued
At VHHS
a. the pre-exercise screening is done by your physician at the time of your
pre-freshman year physical.
b. Information relevant to modifying any participation in any curricular area
is highlighted and sent to the school nurse.
c. the school nurse then notifies appropriate instructional staff and
appropriate modifications, if any, are made.
The Exercise Tests
Tests should be given in the five components of health related fitness.
a. cardiovascular fitness
b. muscular endurance
c. back/hamstring flexibility
d. muscular strength
e. body composition
There are many different tests that can be used for each component.
a. Field tests – those that measure many students in a short period of time.
b. Individual tests – those that are more accurate, but take more time to
administer.
There are many different tests that can be used for each component.
a. Field tests – those that measure many students in a short period of time.
b. Individual tests – those that are more accurate, but take more time to
administer.
The Tests
1. Cardiovascular Tests
a. Field tests – 12 minute run or 1.5 mile run/walk.
b. Individual test – treadmill stress test/sub maximal bike test.
c. @ VHHS for most students – 12 minute run.
2. Muscular Endurance
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a. Field test – one minute sit-up test.
b. Individual test – recovery strength (measure ability to recover from test to test)
two tests with prescribed periods of rest.
c. @VHHS for most students – 1 minute sit-ups.
d. @VHHS for special needs students – bent arm hand or pull-up.
3. Flexibility Test
a. Field test – sit and reach.
b. Individual test – flex-o-meter (measures degrees of flexibility).
c. @ VHHS for most students – sit and reach.
d. @ VHHS for special needs students – no modification at this time.
4. Muscular Strength
a. Tests should be given for each exercise to be completed as part of the
participants workout to insure proper starting point
b. Tests on only a core group of exercises should be given to determine success of
the program (3 to 5 exercises)
c Tests are given as:
i. Multiple reps to failure (uses a conversion factor to determine a 1 rep max)
This test is accurate to a 95% reliability factor when given and taken
Accurately
ii. 1 Rep Max test. This test is 100% accurate if the participant chooses the
appropriate weight on their first attempt. Multiple trials to achieve an accepted test
increasingly reduces the reliability as the number of trials increases. This type of
testing also increases the chances of
5. Body Composition
a. Field test – BMI
b. Individual test – underwater weighing or Skin Folds.
c. @VHHS for most students – BMI.
d. @VHHS for special needs students – no modification at this time.
Interpret The Test Results & Prescribing
The individual’s test results should be explained.
At VHHS, cardiovascular group and composite fitness is a quick guide to your
fitness evaluation.
Prescribing The Exercise
Prescription should include
a. type of exercise.
b. intensity – how hard.
c. time – how long.
d. frequency – how often.
e. progression (progressive overload).
Cardio Vascular Progression Has Three Stages
Initial conditioning (just beginning workout muscle soreness may occur if you
start too hard too early).
Improvement stage -This is when individual exercises at 65 to 90% of their heart
rate with an increase in duration occurring every 2-3 weeks. People in groups III
and IV are here.
Maintenance stage – usually begins after approximately 6 months of continuous
training or after the individual has attained appropriate fitness levels. The same or
similar workout schedule that attained fitness should be used to maintain fitness.
Variations should be made to maintain interest and continued participation. But,
weekly work must remain at the same level. People in Cardio groups I & II are
here.
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Prescribing Cardiovascular Exercise
Types of activities from which to choose –ones that use large muscle groups, can
be maintained for a prolonged period and is aerobic in nature (i.e., running, jogging,
walking, swimming, skating, bicycling, cross country skiing, and various endurance
games).
Intensity –must be at a level equal to 65 to 90% of your maximum heart rate.
Duration – 15-60 minutes of continuous activity. Time is dependent on intensity,
thus lower intensity activity must take place over a longer period of time and visa
versa.
Frequency – 3-6 days per week.
Rate of Progression – is done slowly increasing the total work done per week by
increasing any one or a combination of frequency, intensity or time. As one
approaches the maintenance phase, a variety of vigorous activities and games can
be substituted for some running, biking or swimming, etc.
Prescribing Muscular Strength Exercise
Types of activities – weight lifting free weights, weight lifting machines,
calisthenics, isometric exercises, other resistive equipment, gymnastics.
Frequency – 3-or 4 days per week.
a. Four day Split Program. Program that allows for two days of one type of
exercise for one or more areas of the body and two days for the same or other types
of exercise for areas of the body not exercised on the other two days.
b. Three day Program. This allows for three days of lifting on the same muscle
groups each day. Types of exercise and actual lifts can remain or stay the same as
long as all muscle groups exercised are the same each day.
Intensity – The general rule is exercise should be done to muscular failure or near
failure. Strength may be gained at levels less than this, but gains come considerably
slower.
The above described intensity can and should be attained using various
combinations of sets and reps (volume)
a. Hypertrophy/Endurance Phase (50-75% of 1 RM at High Volume(3-6 sets
of 10 -20 Reps))
b. Basic Strength Phase ( 80-90% of 1RM at Moderate Volume (3-5 sets of 4-8
Reps)
c. Strength/Power Phase (75-95% of 1RM depending on the exercise at low
Volume (3-5 sets of between 2-5 reps))
Time –
Between workouts: A minimum of 48 hours between workouts on similar
muscle groups should occur
Between Exercises: This time will vary depending on the type of exercise
being done and their similarity to each other. (i.e. same or different muscle
group) In general 1 to 3 mins is adequate time for recovery
Between Sets: A period of time equal to 1 to three times the length of time
it takes to do the set should be give for rest. (the time will vary depending
on the volume being completed for that exercise)
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Rate of progression – participants should start with a weight that is comfortable to
do with the prescribed sets and reps and progress slowly to the point where the last
set is not fully completed. Then that weight is used until it can be handled
comfortably before increasing the weight again.
Muscular Endurance
Types of exercises – any type of sit up, modified sit up, leg lift, modified leg lift, or
combination of any of the above.
Intensity – to muscular discomfort or failure.
Duration – it is best to do multiple sets of high repetitions in a variety of exercises.
Frequency – because the abdominal muscle is a high endurance muscle, it can be
exercised to the proper intensity, 5-7 times per week.
Rate of progression – same as muscular strength, but using sets and reps instead of
weight as the resistance.
Flexibility
Types of exercise – flexibility exercises of any type, focus should be on the area of
the lower back and the back of the upper leg (cross country skiing, gymnastics).
Intensity – slow gradual movement to the point of discomfort.
Time – each stretch should be held for 10 to 30 seconds with a total stretch on each
muscle to equal 45-60 seconds.
Frequency – stretching should be done a minimum of three times per week on all
major muscle groups. But could be done as much as twice a day, 5-7 times per
week, if it is a major concern.
Progression – is continual in that each stretch should be to the extent of the range of
motion and therefore as the range of motions increases, the extent of the stretch will
increase.
Body Composition
Body Composition is the percent of lean mass (bone, muscle, ligament, tendons,
fluids and organs plus the % body fat, adipose tissue.
Body Composition varies with specific behaviors, namely diet and exercise.
Weight Control
Determinant of weight gain or loss in terms of % fat is caloric balance.
Caloric balance is the difference between calories in (food) and calories out
(exercise and metabolism).
Exercise induced negative caloric balance causes weight loss that is primarily
adipose tissue (fat).
High resistance programs (weight lifting) can cause some gains in lean weight
(weight lifting) can cause some gains in lean weight (muscle mass).
Aerobic (cardiovascular) exercise plans usually at least maintain lean weight and
lose adipose tissue.
Good/Sound Weight Loss Programs Have Five Components
Typical calorie intake should not be below 1200 calories per day.
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Includes food acceptable to the dieter in terms of socio-cultural backgrounds (i.e.,
taste, cost, and ease of preparation.
Provides negative calorie balance between 500-1000 calories per day and weight
loss of no more than 2.5 pounds per week.
Includes behavior modification to eliminate diet habits that contribute to improper
nutrition.
Includes exercise at least five days per week for 20-30 minutes per day above 65%
of maximum heart rate and should consume a minimum of 300 calories.