1. Chapter 16: Exercise Prescriptions for Health and Fitness
EXERCISE PHYSIOLOGY
Theory and Application to Fitness and Performance, 5th edition
Scott K. Powers & Edward T. Howley
Presentation revised and updated by
TK Koesterer, Ph.D., ATC
Humboldt State University

2. Introduction Physical activity is any form of muscular activity
Related to physical fitness
Exercise represents a subset of physical activity that is planned, with a goal of improving or maintain fitness
Can reduce the risk of death from all causes
Physical inactivity is a primary risk factor for coronary heart disease

3. Objectives
1. Characterize physical inactivity as a coronary heart disease risk factor comparable to smoking
2. Contrast exercise with physical activity; explain how both relate to a lower risk of CHD and improvement in cardiorespiratory fitness
3. Describe the physical activity recommendation by ACSM and the CDC and Prevention to improve health status of sedentary U.S. adults
4. Explain what screening and progression mean for a person wishing to initiate an exercise program

4. Objectives
5. Identify optimal range of frequency, intensity, & duration of activity associated with improvements in CRF, why is more not alway better than less?
6. Calculate a target heart rate range by either the heart range reserve or percent of maximal HR
7. Explain why the appropriate sequence of physical activity for sedentary persons is walk, walk/jog, jog, followed by games
8. Explain how target heart rate (THR) helps adjust exercise intensity in times of high heat, humidity, or while at altitude

5. Prescription of Exercise Dose-Response Relationship
The effect (response) of the amount of a drug (dose)
Potency
Slope
Maximal effect
Variability
Side effect

6. Dose-Response Relationship for Medication
Fig 16.1

7. Dose-Response Exercise dose is usually characterized by; Intensity
Frequency
Duration
Type of activity

8. Physical Activity and Health
The benefits of physical activity may be more related to total number of calories expended than exercise intensity
The “Exercise Lite” recommendation
“Every U.S. adult should accumulate thirty minutes or more of moderate-intensity
(3-6 METs) physical activity on most, preferably all, days of the week.”

9. Dose Response of Exercise
The following terms are used to describe the patterns of responses in the weeks following the initiation of a dose of exercise
Acute response – occur with one or several exercise bouts but do not improve further
Rapid responses – benefits occur early & plateau
Linear – gains are made continuously over time
Delayed – occur only after weeks of training

10. Dose-Response Relationship for Exercise
Fig 16.2

11. Dose-Response Relationship for Physical Activity
Fig 16.3

12. General Guidelines for Improving Fitness
Screening
Health status screening (PAR-Q)
Progression
Moderate-intensity walking (3-4 mph)
Then increase duration and/or intensity
Warm-up, cool-down, and stretching
Light exercise and stretching performed at beginning and end of exercise session

13. Exercise Prescription for CRF
Frequency: two being the minimum
Gains level off after 3 to 4 sessions/wk
Duration: must be considered with intensity
Total work/session should kcal

14. Optimal Training: Intensity, Duration, and Frequency
Fig 16.4

15. Exercise Prescription for CRF
Intensity: describes the overload on the CVS needed to bring about a training effect
50%-85% of VO2 MAX
Target heart rate (THR) range
Direct method form maximal GXT
Indirect method estimated by some simple calculation

16. Target Heart Rate Range Determined From GXT
Fig 16.5

17. Sequence of Physical Activity
Walking
Start at a comfortable speed for 15 minutes
Gradually increase duration and speed
Jogging
Start by adding some running when walking
Gradually increase speed/duration of running
Games and sports
Intermittent higher-intensity activities within THR range

18. Strength Training
Muscular strength is an important component of physical fitness
Recommendations
Dynamic resistance exercises
Full range of motion
8-10 different exercises
8-12 repetitions per exercise

19. Environmental Concerns
Environmental conditions can alter exercise heart rate
Adjust exercise intensity in adverse environments
High temperature and humidity
Altitude
Use THR range as a guide for intensity

20. Physical Activity
Pyramid
Fig 16.5