1. © Cengage Learning 2015 11 th Edition Fitness & Wellness Werner W. K. Hoeger Sharon A. Hoeger Exercise Prescription 3

2. © Cengage Learning 2015 Topics of Focus For This Chapter Exercise Prescription Cardiorespiratory Exercise Strength Training Flexibility Low Back Pain Prevention Rehabilitation Compliance Determine readiness and enhance success

3. © Cengage Learning 2015 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.

4. © Cengage Learning 2015 Readiness for Exercise Make a list of reasons to exercise and evaluate based on four categories: 1Mastery (self-control) 2Attitude 3Health 4Commitment

5. © Cengage Learning 2015 Exercise Prescriptions: Physical Activity Pyramid

6. © Cengage Learning 2015 Cardiorespiratory Endurance Four Factors Involved In Aerobic Exercise 1Intensity* 2Mode 3Duration 4Frequency * Be sure it is safe for you to engage in vigorous exercise

7. © Cengage Learning 2015 Intensity of Exercise Development occurs between 30 and 85 percent of Heart Rate Reserve (HRR) HRRHRR = MHR – RHR Max Heart Rate MHR = 207 – (0.7 x age) Resting Heart Rate Check pulse after resting for 15-20 minutes

8. © Cengage Learning 2015 Intensity of Exercise (cont’d.) Intensity = (HRR x TI) + RHR Training Intensity Levels 30% TI Light to Moderate Intensity 40% TI 50% TI Moderate to Vigorous Intensity 60% TI 70% TI Vigorous Intensity 85% TI

9. © Cengage Learning 2015 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 VO 2max improvements When feasible, vigorous-intensity physical activity is preferable

10. © Cengage Learning 2015 Duration of Exercise TimeIntensity Level 20 minutes 85% Vigorous 10 minutes 3 times/day 70% 30 minutes 50-70% Moderate 60 minutes 30 – 40% Light Duration of exercise depends on intensity and ranges from 20-60 minutes/day

11. © Cengage Learning 2015 Federal Guidelines for Physical Activity 2 hours and 30 minutes of moderate- intensity exercise each week – OR- 1 hour and 15 minutes of vigorous-intensity exercise each week Additional benefit if 5 hours of moderate or 2.5 hours of vigorous intensity exercise is performed each week

12. © Cengage Learning 2015 Exercise Duration For Weight Management 60 – 90 minutes each day of moderate- intensity exercise Vigorous-intensity exercise may provide greater benefit Light-intensity of long-duration may increase appetite

13. © Cengage Learning 2015 Frequency of Exercise Moderate-Intensity Exercise Effect 3 days/week Maintain cardiorespiratory fitness 5 days/week Improve VO 2 max Most days Enhanced weight loss

14. © 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

15. © Cengage Learning 2015 Muscular Fitness (Muscular Strength and Muscular Endurance) Overload Principle Demand on muscle must be increased systematically and progressively over time and resistance must be of magnitude significant enough to produce development Specificity of Training Training program must be specific to muscle to obtain desired effects

16. © Cengage Learning 2015 Muscular Strength-Training Prescriptions ResistanceAmount of weight lifted Periodization Training program must be specific to muscle to obtain desired effects Isometric Muscle contraction that causes little or no movement Dynamic Muscle contraction that causes movement

17. © Cengage Learning 2015 Mode of Training 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 Two phases of dynamic exercise

18. © 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

19. © Cengage Learning 2015 Guidelines for Various Strength-Training Programs

20. © 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

21. © Cengage Learning 2015 Strength-Training Exercise Guidelines 1Include all major muscle groups and core 2Incorporate warm-up 3Use proper lifting technique 4Maintain proper body balance 5 Exercise large muscle groups before small muscle groups 6Exercise opposing muscle groups

22. © Cengage Learning 2015 Strength-Training Exercise Guidelines (cont’d.) 7Allow for adequate recovery time 8Stop if discomfort or pain 9Use spotter when performing to fatigue 10Cool down by stretching 11Do not lift weights alone 12Breathe normally 13Avoid holding breath when lifting weight

23. © 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

24. © Cengage Learning 2015 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

25. © Cengage Learning 2015 Flexibility Mode Static Passive Ballistic Dynamic Controlled ballistic PNF Intensity Stretch to point of mild discomfort Stretching should never be painful Repetition 4 or more repetitions of each muscle group stretch for 10-30 seconds Total time at least 10 minutes Frequency 2 to 7 days per week

26. © Cengage Learning 2015 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 Improved flexibility, muscle tone, posture, spinal support, body balance, low back health, sports performance, mind-body awareness

27. © Cengage Learning 2015 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 legsTrouble urinating Leg weaknessFever Unplanned weight lossPain even at rest

28. © 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

29. © 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

30. © 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

31. © 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

32. © 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

33. © Cengage Learning 2015 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 Assess Yourself