Ch 3 notes

Ch 3 notes - Chapter 3 Exercise Prescription Personalized...

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Unformatted text preview: Chapter 3 Exercise Prescription Personalized Exercise Prescription  Many different activities promote fitness.  The choice of activities should be based on personal enjoyment, convenience, and availability.  While no single activity develops overall fitness most exercisers adhere to a single mode and thus are not as fit as they may think they are.  To develop overall fitness one needs to engage in a combination of personalized health-related fitness activities. Monitoring Daily Physical Activity  The first step towards becoming more active is to carefully monitor daily physical activity.  To help increase, maintain and monitor daily physical activity consider purchasing a pedometer.  The typical male in the U.S. takes about 6,000 and typical female take 5,300 steps per day. It is recommended we get 10,000 steps a day Readiness for Exercise  Only a small fraction of the population exercises, and of those who exercise, only about 20% are able to achieve high physical fitness standards.  The first step to initiate an exercise program is to decide positively that you will try.  List the advantages and disadvantages of starting an exercise program. Principles of Training  Overload principle states that in order to improve physical fitness, the body or specific muscle groups must be stressed.  Principle of progression states that the overload should be increased gradually.  Specificity of exercise the effective exercise training is specific to those muscles involved in the activity.(specific exercise are designed for specific muscles)  Principle of recuperation the body requires recovery periods between exercise training sessions to adapt to the stress being placed on it. Reversibility of training loss of fitness is due to inactivity. 10% rule the training intensity or the duration of exercise should not be increased more than 10% a week. Guidelines for Cardiorespiratory Exercise Prescription  FITT The four variables that govern exercise prescription:  F requency how often  I ntensity how hard  T ype (mode) what kind of activity  T ime (duration) how long Intensity of Exercise  Given an appropriate duration and frequency, aerobic fitness gains are achieved at a work load ranging between 40 and 85 percent of Heart Rate Reserve (HRR)....
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This note was uploaded on 02/05/2011 for the course KIN 2504 taught by Professor Stone during the Spring '08 term at LSU.

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Ch 3 notes - Chapter 3 Exercise Prescription Personalized...

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