Exercise Prescription and its components

• An exercise prescription is an individual's "dose" of exercise, tailored to their fitness goals.
• It involves goal setting, a mode of exercise, warm-up, conditioning and cool-down.

Setting Goals

• Establishing short-term and long-term goals is crucial.
• Attaining goals improves one's self-esteem and commitment.

Importance of Warm-Up

• A warm-up consists of 5-15 minutes of low-intensity, whole-body exercises.
• It elevates muscle temperature and blood flow.
• Reduces the risk of muscle and tendon injuries.

Workout

• The workout components are frequency, intensity, time, and type of exercise.
• Recommended frequency is 3-7 times per week.
• Intensity is the amount of stress placed on the body during exercise.
• Measured by heart rate or number of repetitions.
• Stretching intensity is monitored by the degree of tension during a stretch.
• Cardio respiratory endurance benefits from minimum 20-30 minute workout sessions.
• The type of exercise includes running, swimming, or cycling.
• Various exercises are classified as high or low impact.

Importance of Cooldown

• The cool-down involves 5-15 minutes of low-intensity exercise.
• It lowers body temperature and allows blood to return from muscles.
• Blood tends to pool in veins after exercise.

Personalizing Workout

• Tailor workout based on general health, age, fitness, musculoskeletal condition, and body composition.

Health Benefits of Exercise: How Much is Enough?

• Exercise for health benefits doesn't require high intensity or long sessions
• Extended sitting increases risk for chronic diseases.
• Moderate to high levels of physical activity yield major health benefits.
• The minimum exercise for some health benefits is the threshold for health benefits.
• 30-60 minutes of moderate to high intensity exercise 3-5 days per week reduces mortality risk.
• Guidelines include 150 mins of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity weekly.

Removing Barriers to Physical Activity

• Only 20% of adults meet physical activity guidelines.
• Activity rates vary across states and regions.
• Men and younger adults are more likely to be active.
• Barriers include lack of time, social/environmental factors, inadequate resources, and lack of motivation.

Chapter 3

• Developing cardio respiratory endurance is beneficial for various activities.

What is Cardiorespiratory Endurance?

• Cardiorespiratory endurance is the ability to perform aerobic exercise for a prolonged time.
• It promotes increased energy, weight loss, and reduces cardiovascular disease risk.
• The most valid measurement of endurance is VO₂ Max, maximum oxygen intake during exercise.

The Cardiorespiratory System

• The cardiorespiratory system includes the cardiovascular and respiratory systems.
• These systems deliver oxygen and nutrients and remove waste.
• Exercise increases demand for oxygen and nutrients in muscles.

The Cardiovascular System

• The heart pumps blood throughout the body.
• The right side pumps deoxygenated blood to the lungs through the pulmonary circuit.
• The left side pumps oxygenated blood to tissues through the systemic circuit.
• Arteries (except the pulmonary artery) carry oxygenated blood away from the heart.
• Veins (except the pulmonary vein) carry deoxygenated blood to the heart.
• Blood is pumped into the aorta, then to arterioles, and finally to capillaries.
• Capillaries deliver oxygen and nutrients to tissues.
• Blood travels from capillaries to venules, then to veins.
• Heart rate is measured in beats per minute.
• Radial and carotid arteries are the easiest places for taking pulse.
• Stroke volume is the amount of blood pumped per heartbeat.
• Cardiac output is the product of heart rate and stroke volume.

The Respiratory System

• The respiratory system uses alveoli air sacs.
• Exhaling releases CO₂ and inhaling brings O₂ to the lungs, then to capillaries.

How Do We Get Energy for Exercise?

• Food energy is converted into ATP for muscle contraction.
• ATP in muscles is the immediate energy source.
• The body uses anaerobic and aerobic systems to produce ATP.
• The aerobic system develops cardiorespiratory endurance by bringing oxygen to the muscles.

Anaerobic Energy Production

Production- Anaerobic ATP production occurs during glycolysis.

• Glycolysis results in lactic acid formation.
• Carbohydrates from blood sugar (glucose) and glycogen are used as energy.
• The anaerobic pathway provides ATP for short-term, high-intensity exercise.

Aerobic Energy Production

• Aerobic ATP production increases after +1 minute workouts.
• Fats, carbohydrates, and protein may be energy sources.
• Carbs are the primary source at the beginning with fats becoming the main source during long exercise.

The Energy Continuum

• Many exercises use both aerobic and anaerobic systems.
• Anaerobic energy production is dominant during short-term exercise.
• Aerobic energy production predominates during long-term exercise.

What Happens to the Cardiorespiratory System with Exercise and Training?

• The cardiorespiratory system responds and adapts to exercise.
• It strengthens with regular aerobic exercise.

Responses to Exercise

• Active muscles need more oxygen and nutrients.
• Cardiac output has to increase.
• Arteries dilate to working muscles.
• The respiratory system maintains oxygen and carbon dioxide levels.
• Breathing rate increases to bring more oxygen into the body and remove carbon dioxide.

Adaptations to Exercise

• Regular endurance exercise training adapts the cardiovascular, respiratory, muscle, and energy systems.
• Adaptations such as a decreased resting heart rate stems from pumping more blood per heartbeat.
• VO₂ max increases with stroke volume increasing and maximal cardiac output increasing..
• Endurance training increases the endurance of respiratory muscles.
• Muscles increase capacity to produce aerobic energy.
• Body uses improved fat to produce energy and muscular endurance occurs
• 12-15 weeks of endurance exercise improves VO₂ max by 10-30%.
• High-intensity training increases greater than low-intensity and short programs.
• Poor nutrition impedes improvements.

Body Composition

• Endurance training results in healthier body composition with a loss of body fat.

What are the Health Benefits of Cardiorespiratory Endurance?

• Regular physical activity reduces risk for heart disease.
• Significant benefits are lower risk of cardiovascular disease, type 2, lower blood pressure, and increased bone density.
• Improved self esteem, body image, and mental well being are a benefit.
• Muscle stone is improved as well as improvement in weight management.
• Improved sleeo quality is another benefit.
• Activities of daily living, more energy is reported.

Evaluation of Cardiorespiratory Endurance

• VO₂ max assesses oxygen delivery and usage.
• Accurate assessment of fitness is 1.5 mile run test.
• The 1 mile walk test and cycle test also estimate cardiorespiratory fitness.
• A cycle ergometer test is ideal for people with joint problems.
• Lower heart rate during a cycle test reveals healthy cardio respiratory levels.
• Step test assesses how fast heartrate recovers to resting levels.

Designing Your Aerobic Exercise Program

• Design an exercise plan to meet fitness goals.
• Include warmup, workout, and cooldown phases.
• Consider the frequency, intensity, time, and type of exercise in the program.

The Warm-Up

• Though stretching was considered apart of a warm up routine, lacking evidence doesn't prevent performance.
• Stretching is best done after the workout; warmup should include activities similar to the workout activity.

The Workout

• FITT: frequency, intensity, time, and type helps improve cardio fitness.

Frequency

• 3-5 sessions per week is recommended.
• Gains are achieved with at least 2 exercise sessions.
• Avoid exercising more than 3 days in a row; rest no more than 3 days in a row.

Intensity

• Cardiorespiratory fitness improves at 50% of the training threshold.
• Optimal range is exercising between 50 and 85% of VO₂ max.
• Target heart rate range(THR) is used as a measure during exercise.
• Receptor in the carotid slows down heartrate.
• Maximal heart rate estimation formula: HRmax = 206.9 - (0.67 * age in years).
• Heart rate reserve (HRR) is the diffeernce between maximal and resting heart rate.
• A lower resting heart rate is an adaptation .
• The Borg Rating of Perceived Exertion (RPE) scale estimates intensity.
• RPE is a 15-point scale, ranging from 6 to 20.

Time (Duration)

• Last between 20 and 60 minutes.

Type

• Consistent aerobic activities improve cardiorespiratory fitness.

The Cooldown

• Light exercises and stretching are practiced during session.
• Stopping abruptly caues blood pooling, resulting dizziness and fainting or both.
• A cooldown also decreases muscle soreness.
• A cooldown is 5 minutes with 5 to 30 mins of flexbility exercises.

Developing an Individualized Exercise Prescription

• 3 stages: initial conditioning, improvement, and maintenance.

Initial Conditioning

• Last 4 weeks, but cna last 6 weeks depending on fitness level.
• The phases include 10-15 minutes of warmup and cooldown.
• 40-60% HRR or RPE or 11-13 are typically low exercise intensity.
  • Start at a comfortable exercise intensity.
  • Gradually increase duration, then intensity.
  • Recognize aches and pains.

Improvement Phase

• Last 12-40 weeks and progress rapidly.
• Gradual changes occur with intensity toward THR.
• 5% of your HRR is recommended to increase every sixth session.

Maintenance Phase

• Maintain goal needs regular exercise.
• Maintaining cardiorespiratory fitness is key with exercise intensity.
• Even lowering even one-third can drastically decrease cardiorespiratory endurance.

Training Techniques

• Endurance training improves cardio endurance.
• Cross and interval training are two techniques for people who want variety or quick improvements.

Cross Training

• Modes in cross training combine aerobics class, cardio, and swimming.
• Cross training can reduce overuse injury.
• Not necessarily ideal in specific tasks, but ideal in an active setting.

Interval Training

• Practiced with individuals at a high fitness level.
• Alternation includes intense exercise and lower intensity to rest.
• Improvements in cardio intensity can occur rapidly during improvement.
• Alternate with continuous moderate-intensity exercise sessions.

How Can You Get Motivated to Be Active?

• Many people quit within the first six months to start an exercise program.
• 168 hours are in a week, which all that is needed is three 30 minute workouts to improve cardiorespiratory fitness.
• Apply strategies toward changing behavior to the aerobic exercise program.
• Discomfort an soreness should not be discouragement.

Learn about tailoring an exercise dose to fitness goals. Discover the importance of setting goals and warming up. Understand workout components like frequency, intensity, time and the types of exercise.