1. Exercise Prescription: General Health SHMD 349 15/05/2012 1

2. Why Do People Exercise? Stay healthy (lifestyle). Manage stress. Maintain weight. General fitness. Pleasure. Meet new people. Achieve sporting goals. 2

3. FITT Frequency: 3-5 days/week. Intensity: – 70-80% of maximum effort. – 3-5 sets of 15-20 reps. Time: 45 – 60 minutes. Rotation of sets: (Prevent boredom) – Example: step-ups, sit-ups, military press (x3) 3

4. Program Layout Stretching Stretching Cardio: Cardio: – Walking. – Cycling. – Rowing. – Stepping. – Skipping. – Swimming. – Running. – Cross-trainer. Weight training: Weight training: whole body (All muscle groups). – Objective: toning & muscle strength. 4

5. Training Methods Free weights (barbells & dumbbells) 5

6. Resistance machines Cable machines Training Methods 6

7. Medicine balls Swiss balls Training Methods 7

8. Water Training Methods 8

9. Resistance bands Circuit training Training Methods 9

10. Circuit Training A series of exercises arranged in a specific order & performed 1 after the other. 8-12 exercises set out, each muscle group is worked. Each exercise performed for a certain number of reps or a set time period. Exercise both upper & lower body, therefore don’t place exercises for the same muscle group after each other, as it will cause fatigue. Used to develop: – Muscular endurance – work flat out for 30 seconds at each station, or – Aerobic fitness – 45 seconds, with slower speed of movement. 10

11. Gravity Plyometrics Examples of PT: – Jumping onto boxes & over hurdles – Depth jumping – Vertical jumps/standing long jumps – Medicine ball throws – Squat & jump – Push-up & clap Training Methods 11

12. Revision Questions 1.List 5 reasons why people exercise.5 2.What does the basic program layout involve?3 3.What is the “FITT” principle for general health?4 4.List 5 different methods of training.5 5.Explain how ‘circuit training’ is performed.3 6.Give three examples of plyometric exercises.3 12