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Unformatted text preview: Exercise Prescription Chapter 3 Creating a Wellness Lifestyle KINE 2202-05 Pamela G. Landin, MS, ATC Exercise Prescription All exercise programs must be developed for each individual person Monitoring daily physical activity Pedometer Typical male & female in America: 6,000 steps for males 5,300 steps for females Recommend 10,000 steps a day! 10-minute brisk walk is typically 1,200 steps Readiness for Exercise Deciding whether or not to exercise P. 77 write your own lists P. 78 fill out questionnaire Scoring varies from a 4 to 16 > 12 = factor is important; <8 = factor is of low importance Cardiorespiratory Exercise Prescription Aerobic exercise improve the capacity of the cardiorespiratory system Overloading the heart Four factors Intensity Mode Duration Frequency of Exercise Intensity Cardiorespiratory endurance improves when the heart works at 40/50 to 80% of its reserve Increases in VO2max occur when the heart is working at 85% of its heart rate reserve Intensity of Exercise/Cardiorespiratory Training Zone calculations Monitoring intensity P. 79 Mode of Exercise Aerobic exercise is the only way to advance the cardiorespiratory system Must be "rhythmic and continuous" Examples: Walking Jogging Swimming Cycling Rollerblading Stair climbing Duration of Exercise Recommendation is between 20-60 minutes Unsuccessful at losing weight = >90 minutes Duration based on intensity of exercise Higher intensity, less duration Lower intensity, higher duration For weight management, 60 minutes of moderately intense activity is recommended to prevent regaining weight Warm-up Cool down Frequency of Exercise 3-5 times per week recommended If just starting: 15-20 minutes, 3 times/week to reduce chance of injury Increase duration and/or intensity, along with frequency as cardiorespiratory endurance increases Muscular Strength and Endurance Overload principle SAID principle Resistance Specificity of Training Muscular endurance Muscular strength Isometric Isotonic/dynamic Isokinetic Modes of Training Muscular Strength and Endurance Types of Contractions Concentric/positive Eccentric/negative Significant strength gains Endurance training Progressive Resistance Training Resistance Hypertrophy Atrophy Sets/reps/weight Mix up the exercises for time management Muscular Strength and Endurance Frequency 2-3 times per week Can alternate days between upper and lower body Must have 48 hours of recovery time or can overtrain P. 64-65 Trunk and pelvic areas Maintain stability of spine and pelvis Strong core = ease in performing ADL's, improve sports performance, decreases or gets rid of low back pain, improves dynamic balance Strength-Training Exercise Guidelines Core strength training Muscular Flexibility Three types of stretches Ballistic Slow-sustained/static Proprioceptive Neuromuscular Facilitation (PNF) Slow-reversal-hold-relax Contract-relax Hold-relax Intensity of stretches To point of discomfort (past this is painful and can cause muscle tears) Breathing to relax during stretching Muscular Flexibility Repetition of Stretching Each stretch 4 times Held for 15-30 seconds, or longer up to a minute Frequency of Stretching To increase flexibility 2-3 days per week 5-7 days per week, for 6-8 weeks To maintain flexibility Stretching should part of the warm-up, after 2-3 minutes of whole body work and breaking a sweat Stretching after activity is crucial to prevent higher than usual muscle tightness after exercise Stretching is not a warm-up! Pilates Created by Joseph Pilates (a German PT) in the early 1900's Brought to America in the 1920's Goal of Pilates is to improve muscle tone and length Exercises are performed in a fluid, slow, deliberate and controlled manner Breathing essential Proper Stance Preventing Low Back Pain 60-90 % of all Americans will have chronic back pain at some point in their lives Chronic = greater than 3 months Caused by Physical inactivity Poor postural habits and body mechanics Excessive weight Psychological stress Back pain not caused by skeletal problems, spine curvature, spine alignment or spine movement, but by the muscles surrounding the spine. Physical inactivity is the most frequent cause of low back pain Preventing Low Back Pain Lack of strength in abdominals and back muscles can cause abnormal curvature of spine Anterior tilt of pelvis "sway back" p. 69 Figure 3.5 Can be caused by excess fat in midsection and bad body mechanics or resting positions (laying down, sitting) p. 70 Figure 3.6 Stay active to avoid this (start with stretching) Initial activity can cause some pain Heat, stretch and take Advil (Ibuprofen) or Aleve (Naproxen Sodium) Spinal Manipulation Psychological Stress Be careful of Contraindicated Exercises P. 71-72 Tips to enhance a fitness program ...
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- Spring '08