chapter 3

chapter 3 - Chapter 3 Exercise Prescription personalized...

Info iconThis preview shows pages 1–3. Sign up to view the full content.

View Full Document Right Arrow Icon
Chapter 3 Exercise Prescription personalized exercise prescription o many different activities promote fitness o the choice of activities should be based on personal enjoyment, convenience, and availability-make sure target personal needs (someone who doesn’t work out a lot-start on walking/easy weight program-get ready for heavier workout) o 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 o to develop overall fitness one needs to engage in a combination of personalized health-related fitness activities monitoring daily physical activity o the first step towards becoming more active is to carefully monitor daily physical activity o to help increase, maintain and monitor daily physical activity consider purchasing a pedometer-it is recommended to take about 10,000 steps per day (on average take about ½ that amount) the typical male in the U.S. takes about 6,000 and typical female take 5,300 steps per day readiness for exercise o only a small fraction of the population exercises, and of those who exercise, only about 20% are able to achieve high physical fitness standards o the first step to initiate an exercise program is to decide positively that will try-need to want it list advantages and disadvantages of starting an exercise program- need to make sure known all risks, etc. principles of thinking-keep in mind when putting program together o overload principle-in order to improve physical activity, the body or specific muscle group(s) must be stressed-if want to improve need to stress system-push beyond normal-place demands on system o principle of progression-overload should be increased gradually-as progress overload increases gradually way to make sure doing correctly is the 10% rule-duration/training intensity should not be increased by more than 10% per week (never want to change everything from last meeting-safety issues along with motivation/compliance o specificity of exercise-the effect of exercise training is specific to those muscles involved in the activity-need to work specific area want to improve-giving exercise to train specific muscles for activity o principle of recuperation-body requires recovery periods between exercise training sessions to adapt to exercise strength being put on it-
Background image of page 1

Info iconThis preview has intentionally blurred sections. Sign up to view the full version.

View Full DocumentRight Arrow Icon
allow body to get use to (muscular strength/endurance particularly)-have to have time for muscle to adapt and make necessary down time to be 100% the next time o reversibility of training-loss of fitness is due to inactivity-“don’t use it; will loose it”-can come back (most cases it comes back quicker) guidelines for exercise prescription o FITT-the four variables that govern exercise prescription: F requency-how often/how many days per week I ntensity-how hard/where does the heart rate (HR) need to be T ype/mode-what going to do T ime/duration-how long cardiorespiratory exercise o frequency the general recommendation is that a person exercise between 3-5
Background image of page 2
Image of page 3
This is the end of the preview. Sign up to access the rest of the document.

This note was uploaded on 04/09/2008 for the course KIN 2504 taught by Professor Stone during the Spring '08 term at LSU.

Page1 / 8

chapter 3 - Chapter 3 Exercise Prescription personalized...

This preview shows document pages 1 - 3. Sign up to view the full document.

View Full Document Right Arrow Icon
Ask a homework question - tutors are online