SPS 290 CHAPTER 6 :
6.1 General Principles of
Exercise Prescription
1.0 Introduction on Principle of Exercise Prescription
An exercise training program ideally is designed to
meet individual health and physical fitness goals.
Principles of Exercise Prescription includes:
i. F – Frequency (how often)
ii. I – Intensity (how hard)
iii. T – Time (how long)
iv. T – Type (mode or what type of exercise)
v. V – Volume (amount)
vi. P – Progression (advancement)
a) Beginning a new program of exercise at light-tomoderate intensity
b) Employing a gradual progression of the quantity
and quality of exercise
c) Following the pre-participation health screening
and evaluation procedures
2.0 Components of Exercise Training Session
Warm Up
Conditioning
Cool Down
Stretching
3.0 Aerobic Exercise (Cardiorespiratory Endurance)
Frequency
1. Moderate intensity, aerobic exercise done at least 5 days per week
2. Vigorous intensity, aerobic exercise done at least 3 days per week
Intensity
1. Moderate(40% to 60% of HRR or Vo2 Reserve)for healthy adults
2. Vigorous (60% to 90% of HRR and Vo2 Reserve) for healthy adults
3. Light(30% to 40% of HRR and Vo2 Reserve)
Time
Adults should accumulate 30-60mins per day
Type
The type of the exercise need to suitable for the age category
Volume
The volume is the product from the frequency, intensity and the time of exercise
Progression
The progress of the exercise is depends on the individual goals
4.0 Resistance Exercise
Frequency
Resistance training of each muscle group 2-3days per week with at least 48 hours separating the exercise training sessions for same muscle groups
Intensity
From low to high intensity
Time
No specific time
Type
Involve a lot of body muscle
Volume
Set and repetitions
Progression
increasing
frequency is recommended
5.0 Flexibility Exercise
Frequency
More than 2-3 days per week
Intensity
Stretch from the discomfort point
Time
1. Hold a static stretch for 10 to 30 second for adults
2. For older populations hold for 30 to 60 seconds
3. For PNF, 3 to 6 seconds of max voluntary contraction followed by 10 to 30 seconds assisted stretching
Type
1. Ballistic stretching
2. Dynamic stretching
3. Static stretching
4. Active static stretching
5. Passive static stretching
6. PNF
Volume
A reasonable target is to perform 60 s of total stretching time for each flexibility exercise
Progression
Methods for optimal progression are unknown
6.0 Neuro-motor Exercise
Frequency
More than 2 to 3 days per week is recommended
Intensity
An effective intensity of neuromotor exercise has not been determined
Time
More than 20 to 30 mins per day is needed
Type
Involving motor skills
Volume
The optimal volume
Progression
Methods for optimal progression are not known
Exercise for Chronic Diseases
HYPERTENSION
Exercise mode, frequency, duration, and
intensity of exercise similar to low risk
individuals
Avoid valsalva maneuver
Resistance training is not recommended
as the primary form of exercise
Resistance training is recommended as a
component of a well rounded fitness
program
DIABETES
Frequency: 4-6 day per week or daily low intensity
Duration: 20-60 min
Intensity: 50-85% VO2 max
May use RPE for neuropathy
CANCER
NO MAJOR ADVERSE EFFECTS OF
EXERCISE IN CASE REPORTS
INVOLVING SEVERAL HUNDRED
CANCER PATIENTS
strong inverse relationship between activity &
all cancer
cancer rehabilitation through exercise
prescription
Increased muscular strength
OSTEPOROSIS
Key Risk Factors
- smoking
- family history
- low calcium intake
- low vitamin D intake
- anorexia
- prolonged amenorrhea
- hyperthyroidism
- sedentary lifestyle
Post menopausal women experience a
rapid acceleration of bone loss due to
estrogen deficiency
Osteoclasts promote bone resorption.
Osteoblasts are responsible for bone
deposition
SubtMinimal Effective Strain
(MES)opic
Force must meet or exceed the MES to
initiate new bone formation
Water exercise is appropriate when
multiple vertebral fractures are present or
back pain precludes participation in weight
bearing exercise