fall 2007-lecture 11

fall 2007-lecture 11 - Daily Exercise Prescription Lecture...

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Unformatted text preview: Daily Exercise Prescription Lecture #11 October 2, 2007 The First Meeting 1. 2. 3. 4. 5. 6. 7. Comprehensive Health Fitness Assessment completed within 1 hour risk stratification resting HR, BP, height, body mass body composition cardiorespiratory fitness muscular strength muscular endurance flexibility Physical Activity Pyramid http://www.healthsystem.virginia.edu/internet/diabetes/pyramid.cfm Physical Activity Pyramid http://www.wellspan.org/CommunityOutreach/activity_pyramid.pdf Goal Setting – body composition/appearance – functional strength and energy – sport performance Types of Goals – unrealistic goals – advice by media and other gym buffs – daily compliance Resistance to success: Overcoming Obstacles short­term vs. long­term goals maintenance goals prepare for set­ backs write goals down dietary and physical activity diary Exercise Training Variables Mode (s) Intensity – – Duration Frequency Progression resistance speed Comprehensive Training warm­up stimulus or conditioning phase – – – cardiorespiratory flexibility resistance recreational game (optional) cool­down Warm­up – HR = lower end of THR 5­15 minutes general warm­up specific warm­ up/stretching ⇑ body temperature and blood flow ⇓ risk of injury Cool Down – low intensity cardiorespiratory – stretching 5­15 minutes ⇓ body temp. ⇓ HR and BP to normal ⇑ venous return ⇓ muscle soreness ...
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