1. Movement Studies 2011

2. Learning Outcomes Following this session and appropriate independent study you should be able to: Prescribe, justify and modify a range of different types of exercises. Identify and correct substitute movements Identify and implement suitable strategies to help motivation and to aid adherence and compliance

3. Designing Exercise Programmes When designing an exercise programme consider; Pathology Person (age, personality – psychology) Needs - aspirations Environment Physiological processes Principles of training

4. Adherence To increase patient adherence to a programme consider: Goals Patient factors: age, sex, socio-economics, fear, self- efficacy, support, self motivation Programme factors: personnel, education, attention, group dynamics, logistics

5. Exercise Prescription Exercise prescription is based on physiological principles and laws of training and modified by clinical findings. Pain Underlying medical conditions – diabetes, cardiovascular disease, diabetes, psychological factors etc. Safety

6. Recommendations for Physical Activity Guidelines for healthy adults under age 65 Basic recommendations from American College of Sports Medicine (2011):American College of Sports Medicine Consider: Cardiorespiratory exercise Muscular fitness strength endurance power Flexibility

7. Cardiorespiratory exercise Do moderately intense cardio 30 - 60 minutes a day, five days a week Or vigorous-intensity cardio for a minimum of 20 minutes on three days each week.

8. Muscular Fitness Strength – ability of a muscle to produce force Maximum strength – force generated in a single maximum voluntary muscle action Strength endurance – force generated for sustained or repeated muscle actions against a sub-maximal resistance

9. Muscular Strength - Resistance exercises For each of the major muscle groups: No. - 8 to 10 strength-training exercises Reps - 8 - 12 per set Sets - 2 -4 per muscle group Rest between sets 2-3mins Freq - 2/3times per week. Intensity moderate to hard ie 60 -70% 1RM Rest 48 hrs (min) between sessions

10. Muscular endurance Reps 15 – 20 per set Sets not to exceed 2 Intensity Light to moderate ie <50% 1RM Rest 48 hrs (min) between sessions

11. Muscle power, strength and endurance Summary of Training variables powerstrengthendurance Loadhigh low No. Of reps38 - 1215 - 25 No‘. Of sets2-32-42

12. Flexibility exercises Stretches for each of the major muscle groups Freq - Minimum of 2x per week Stretch - hold 10- 30s Reps 2-4

13. Reduce time spent sedentary

14. Reference Bird P, Tarpenning KM and Marino FE (2005). Designing Resistance Training Programmes to Enhance Muscular Fitness. Sports Med: 35 (10): 841-851. Garber, CE; Blissmer, B; Deschenes, M; Franklin, BA.; Lamonte, MJ; Lee, I-M; Nieman, D; Swain, D. American College of Sports Medicine (ACSM) Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise (2011) Medicine & Science in Sports & Exercise: 43 ( 7); 1334-1359.