1. Chapter 16 Exercise Prescriptions for Health and Fitness
EXERCISE PHYSIOLOGY
Theory and Application to Fitness and Performance, 6th edition
Scott K. Powers & Edward T. Howley
Presentation revised and updated by
Brian B. Parr, Ph.D.
University of South Carolina Aiken

2. Introduction Physical activity Physical fitness Exercise
Any form of muscular activity
Can reduce the risk of death from all causes
Physical inactivity is a primary risk factor for coronary heart disease
Physical fitness
Set of attributes that relate to ability to perform physical activity
Exercise
A subset of physical activity that is planned, with a goal of improving or maintain fitness

3. Prescription of Exercise: Dose-Response Relationship
The effect (response) of the amount of a drug (dose)
Potency
Relatively unimportant characteristic
Slope
How much change in effect comes from a change in dose
Maximal effect
Efficacy
Variability
Effect varies between and within individuals
Side effect
Adverse effect

4. The Relationship Between Dose of a Drug and Effect
Figure 16.1

5. Pattern of Responses to Exercise
Acute response
Occur with one or several exercise bouts but do not improve further
Rapid responses
Benefits occur early and plateau
Linear
Gains are made continuously over time
Delayed
Occur only after weeks of training

6. Dose-Response Exercise dose is usually characterized by: Intensity
% VO2max
% maximal HR
RPE
Lactate threshold
Frequency
Number of times (or days) per week
Duration
Number of minutes
Total kcal expended
Type of activity
Resistance and endurance exercises

7. Dose-Response Relationship for Exercise
Figure 16.2

8. Physical Activity and Health
The health benefits of physical activity
More related to total number of calories expended than exercise intensity
Benefits depend on baseline activity level
The ACSM/CDC 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.”
This is minimum for achieving health outcomes
Additional activity, including vigorous exercise, provides additional benefits

9. Dose-Response Relationship for Physical Activity and Health Benefit
Figure 16.3

10. General Guidelines for Improving Fitness
Screening
Health status screening (PAR-Q)
Risk of cardiovascular complications is related to degree of pre-existing cardiac disease
Progression
Moderate-intensity walking (3-4 mph)
Then increase duration and/or intensity
Walkwalk/jogjog
Warm-up, stretch and cool-down, stretch
Light exercise and stretching performed at beginning and end of exercise session

11. Exercise Prescription for CRF
Frequency
2–4 sessions per week
Gains level off after 3 to 4 sessions/week
Duration
Total work/session should kcal
Must be considered with intensity
Intensity:
Describes the overload needed to bring about a training effect
60%-80% of VO2max
Lower in those with low initial fitness level
Target heart rate range

12. Intensity, Duration, and Frequency of Exercise and VO2 Max
Figure 16.4

13. Determining Target Heart Rate Range
Direct method
THR range determined from maximal GXT
HR at 60–80% VO2max
Indirect method
Heart rate reserve (Karvonen) method
Subtract resting HR from maximal HR to obtain HRR
Take 60% and 80% of HRR
Add each HRR to resting HRR to obtain THR range
Percentage of maximal HR
Take 70% and 85% of maximal HR as THR range
Use RPE scale in addition to HR
RPE of 12–16 is about 40/50–85% HRR

14. Target Heart Rate Range Determined From GXT
Figure 16.5

15. VO2 Reserve (VO2R) VO2 Reserve
Difference between VO2max and resting VO2
%HRR more closely linked to %VO2R than %VO2max
Greater difference for those with low fitness level
Calculating target VO2
Take 60% and 80% of VO2R

16. 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

17. An Example of a Walking Program
Table 16.1

18. An Example of a Jogging Program
Table 16.2

19. Strength and Flexibility Training
Muscular strength and flexibility are important components of a complete fitness program
Recommendations
Dynamic resistance exercises
Full range of motion
8-10 different exercises
8-12 repetitions per exercise

20. Physical Activity Pyramid
Figure 16.6

21. Strength Training ACSM recommendation: Single vs. multiple sets
One set of 8–10 exercises
8–12 reps per set
2–3 sessions per week
Single vs. multiple sets
One set to achieve health and fitness goals in average individuals
Multiple sets for increasing strength in trained individuals
Maximal strength gains
4–8 sets at 60–85% 1RM, 2–3 days per week

22. 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