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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 Exercise Prescriptions: Physical Activity Pyramid © Cengage Learning 2015 Cardiorespiratory Endurance • CR endurance is the single most important health related component of fitness. (except during older age when strength seems to be more critical) • The objective of aerobic exercise is to improve the capacity of the CR system. • Just like the bicep muscle is developed through strength training, the heart muscle is exercised to increase in size, strength, and efficiency. © Cengage Learning 2015 Understanding how the CR System can be developed through aerobic exercise Four Factors Involved In Aerobic Exercise 1 Intensity 2 Mode 3 Duration 4 Frequency © Cengage Learning 2015 Intensity • Intensity of exercise – how hard a person has to exercise to improve cardiorespiratory endurance • Muscles have to be overloaded to develop. • The stimulus for the CR system is provided by making the heart pump at a higher rate for a certain period of time. • CR development occurs when the heart is working between 30% and 90% of heart rate reserve (HRR) © Cengage Learning 2015 Intensity of Exercise Development occurs between 30 and 90 percent of Heart Rate Reserve (HRR) HRR HRR = MHR – RHR Max Heart MHR = 220 – age Rate Resting Check pulse after resting for 15Heart Rate 20 minutes © Cengage Learning 2015 Intensity of Exercise (cont’d.) Intensity = (HRR x TI) + RHR Training Intensity Levels 30% TI 40% TI 50% TI 60% TI 70% TI 90% TI © Cengage Learning 2015 Light to Moderate Intensity Moderate Vigorous Intensity Moderate- vs. Vigorous-Intensity Exercise Moderate Exercise • • Provides substantial health benefits including reducing risk of disease Training at an intensity between 30% – 60% of HRR Vigorous Exercise • Greater and more substantial health benefits than moderate exercise • Training at an intensity greater than 60% of HRR © Cengage Learning 2015 • Higher VO2max improvements Mode of Exercise • Mode - form of exercise • Aerobic exercise is the mode of exercise that develops the CR system. • Examples of aerobic exercise include: • Walking, jogging, swimming, water aerobics, cross-country skiing, rope skipping, cycling , elliptical training, and stationary running or cycling. • The activity you choose should be based on your personal preferences. © Cengage Learning 2015 Duration of Exercise How hard a person trains Duration of exercise depends on intensity and ranges from 20-60 minutes/day Time Intensity Level 60-90% Vigorous 30 minutes 40-60% Moderate 60 minutes 30 – 40% Light 20 minutes 10 minutes 3 times/day © Cengage Learning 2015 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 Muscle Strengthening 2 days a week © Cengage Learning 2015 Exercise Duration For Weight Management 60 – 90 minutes each day of moderateintensity exercise, 30-60% of HRR Vigorous-intensity exercise may provide greater benefit in less time, greater than 60% of HRR Light-intensity of long-duration may increase appetite © Cengage Learning 2015 Frequency of Exercise Moderate-Intensity Exercise Effect 3 days/week Maintain cardiorespiratory fitness 5 days/week Improve VO2 max Most days Enhanced weight loss © Cengage Learning 2015 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 © Cengage Learning 2015 Monitoring Daily Physical Activity • It is recommended that adults take 10,000 steps per day. • You can use a pedometer to measure the number of steps you take daily. © Cengage Learning 2015 Muscular Fitness (Muscular Strength and Muscular Endurance) Demand on muscle must be increased systematically and progressively over time and resistance must be of a magnitude Overload significant enough to produce development Principle Like all other organs and systems of the human body, muscles have to be taxed beyond their accustomed loads to increase in physical capacity © Cengage Learning 2015 Muscular Fitness (Muscular Strength and Muscular Endurance) • Specificity of Training • The principle that states for a muscle to increase in strength or endurance the training program must be specific to obtain the desired effects © Cengage Learning 2015 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 © Cengage Learning 2015 Dynamic Training • Dynamic Training – has two action phases concentric and eccentric • In the concentric phase the muscle shortens as it contracts (ex. Bench press when resistance is lifted from the chest to full extension) • In the eccentric phase the muscle lengthens as it contracts ( ex. Bench press when resistance is lowered back down to the chest) © Cengage Learning 2015 Isometric Training • Isometric Training – involves pushing or pulling against immoveable objects • (ex. Chair leg extension, wall push up, plank) © Cengage Learning 2015 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 © Cengage Learning 2015 Guidelines for Various Strength-Training Programs © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 Dietary Recommendations for Strength Development During intense strength training • Increase daily protein intake to 1.5 grams/kg of body weight • Also intake an additional 500 calories a day to optimize muscle mass gain © Cengage Learning 2015 Pre Exercise Snack • Pre-exercise snack • Carbohydrate and protein snack 30-60 minutes before training • Carbohydrate provides energy during the workout and protein enhances muscle building. • Example: Peanut butter sandwich, yogurt and fruit, nuts and fruit © Cengage Learning 2015 Post Exercise Snack • Post-exercise snack • 4 to 1 ratio of carbohydrate to protein snack during the first hour after exercise. © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 Pilates Exercise System Focuses on developing pelvic stability and abdominal control • Exercises performed in slow, controlled, precise manner Goals of Pilates • © Cengage Learning 2015 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 and problems with muscle and tendons, not intervertebral disk damage Contact physician if: Numbness in legs Trouble urinating Leg weakness Fever Unplanned weight loss Pain even at rest © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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
