General Principles Of Exercise Prescription PDF

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ExhilaratingOnyx23

Uploaded by ExhilaratingOnyx23

Thammasat University

Assoc. Prof. Dr. Jitanan เหล่าศิริไพศาล

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exercise prescription exercise physiology fitness health

Summary

This document provides a general overview of exercise prescription principles. It covers topics like exercise types, intensities, and recommended durations. The information presented includes guidelines from reputable organizations like ACSM (American College of Sports Medicine).

Full Transcript

หลักการทั่วไปในการออกแบบ โปรแกรมการออกกาลังกาย ผศ.ดร.จิตานันท์ เหล่าศิรไิ พศาล ภาควิชากายภาพบาบัด คณะสหเวชศาสตร์ 1 General principle of exercise prescription Skill-rel...

หลักการทั่วไปในการออกแบบ โปรแกรมการออกกาลังกาย ผศ.ดร.จิตานันท์ เหล่าศิรไิ พศาล ภาควิชากายภาพบาบัด คณะสหเวชศาสตร์ 1 General principle of exercise prescription Skill-related components Cardiovascular Individual goal Physical fitness endurance Health-related components Muscular fitness Exercise capacity Physical ability Flexibility Physical limitation(s) Neuromuscular system Risk Exercise program Health status stratification supervision Available equipment Avoid overuse Rate of injuries progression Exercise adherence 2 Mode (Type) (ACSM, 2022) Cardiovascular endurance Muscular fitness Flexibility exercise Neuromotor exercise (e.g., balance) 3 Principles of Training - Overload: must be exposed to a stimulus greater than it is normally accustomed to. - Specificity: specific to the exercise performed and muscle involved - Reversibility: deconditioning or detraining 4 Principles of Exercise Prescription FITT-VP (ACSM 2022) Frequency Intensity Time (duration) Type (mode) total Volume (amount) Progression (advancement) 5 The principles of exercise prescription (ACSM 2018) Rate of Progression Minimize the risks of adverse Individual’s health cardiovascular events and status musculoskeletal injury Physical fitness “START LOW AND GO SLOW” Training responses Enhance adoption and Exercise program adherence to exercise goals 6 Preventing exercise-related injuries Warm-up and cool-down: Let’s your body get ready for exercise and allow the body gradually back to resting condition. Stretching: To maintain/ increase flexibility that may help to prevent exercise-related injuries. Preventing exercise-related injuries Go slow: When you begin a new workout program, start slowly. Listen to your body, whenever you are ready gradually build up the duration, frequency, and intensity, of your workout routine. Avoid overtraining/ overuse injuries (Know when to do “PROGRESSION” OR “REGRESSION”) Aerobic (Cardiovascular Endurance) Exercise Evidence-Based Recommendations (ACSM, 2022) ▪ Frequency:  3 days/ week (3-5 days.wk-1) ▪ Intensity: Moderate (40%-59% HRR) and/or vigorous (60%-89% HRR) intensity is recommended for most adults. (Light-to-moderate intensity exercise may be beneficial in deconditioned individuals) 9 Aerobic (Cardiovascular Endurance) Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Time: 30-60 minutes/day ( 150 min.wk-1) of moderate intensity exercise, or 20-60 minutes/day ( 75 min.wk-1) of vigorous exercise or a combination of moderate and vigorous exercise per day daily to attain the recommended targeted volumes of exercise. ▪ Type: Aerobic exercise performed in a continuous or intermittent manner that involves major muscle groups is recommended for most adults. 10 Aerobic (Cardiovascular Endurance) Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Volume: : 150 min.wk-1 of moderate intensity aerobic exercise, or 75 min.wk-1 of vigorous intensity aerobic exercise. 11 Aerobic (Cardiovascular Endurance) Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Pattern: Exercise may be performed in one continuous session, in one interval session, or in multiple sessions of  10 minutes to accumulate the desired duration and volume of exercise per day. : Exercise bouts of  10 minutes may yield favorable adaptations in very deconditioned individuals. 12 Aerobic (Cardiovascular Endurance) Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Progression: A gradual progression of exercise volume by adjusting exercise duration, frequency, and/or intensity is reasonable until the desired exercise goal (maintenance) is attained. : The approach of “start low and go slow” may enhance adherence and reduce risks of musculoskeletal injury and adverse cardiac events. 13 Resistance Exercise Evidence-Based Recommendations (ACSM, 2022) ▪ Frequency: Each major muscle group should be trained on 2- 3 days/ weeks ▪ Intensity: 60%-70% 1-RM performed for 8-12 repetitions for general muscular fitness goals. strength (RM = repetition maximum) ▪ Time: No specific duration of training has been identified for effectiveness. 14 Resistance Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Type: free weights (e.g., barbells, dumbbells, kettlebells), body weight/ body weight suspension devices, machines, and resistance bands/tubing. ▪ Multijoint exercises, single-joint exercises, and core exercises. ▪ Opposing muscle group (i.e., agonists and antagonists) should be performed to avoid creating muscle imbalance. ▪ Proper form (proper exercise technique) 15 Avoid muscle imbalance Agonist vs. Antagonist Avoid muscle imbalance Abdominal crunch Agonist vs. Antagonist Low plank/ plank on elbows High plank/ plank on hands Avoid muscle imbalance Agonist vs. Antagonist Avoid muscle imbalance Bird dog exercise Triceps Dips Shoulder Press http://hoxtoncrafthouse.com www.fix.com www.fix.com Resistance exercise Barbell squat Kettlebell The Kettlebell Swing 25 Resistance exercise Goblet Goblet squat 26 Resistance exercise (Bodyweight exercise) Low plank/ plank on elbows High plank/ plank on hands 27 Resistance exercise Biceps curl/ hammer curls Shoulder press 28 Resistance exercise Leg curls Leg press 29 Resistance Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Repetitions: 8-12 repetitions are recommended to improve strength and power in most adults. : 10-15 repetitions are effective in improving strength in middle-aged and older individuals starting exercise. : 15-25 repetitions are recommended to improve muscular endurance. 30 Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Sets: 2-4 sets are recommended for most adults to improve strength and power. : A single set of resistance exercise can be effective especially among older and novice exercisers. :  2 sets are effective in improving muscular endurance. 31 Resistance Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Pattern: Rest intervals of 2-3 minutes between each set of repetitions are effective. : A rest of  48 hours between sessions for any single muscle group is recommended. ▪ Progression: A gradual progression of greater resistance, and/or more repetitions per set, and/or increasing frequency is recommended. 32 Flexibility Exercise Evidence-Based Recommendations (ACSM, 2022) ▪ Frequency:  2-3 days/ weeks with daily being most effective ▪ Intensity: Stretch to the point of feeling tightness or slight discomfort. ▪ Time: Holding a static stretch for 10-30 seconds is recommended for most adults. : In older individuals, holding a stretch for 30-60 seconds may confer greater benefit. ▪ Type: A series of flexibility exercises for each of the major muscle-tendon units is recommended. : Static flexibility (i.e., active or passive), dynamic flexibility, ballistic flexibility, and PNF are each effective. 33 Flexibility Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Volume: A reasonable target is to perform 60 seconds of total stretching time for each flexibility exercise. ▪ Pattern: Repetition of each flexibility exercise 2-4 times is recommended. : Flexibility exercise is most effective when the muscle is warmed through light-to-moderated aerobic activity or passively through external methods such as moist heat packs or hot baths. ▪ Progression: Methods for optimal progression are unknown. 34 Stretching: Hamstrings www.jefit.com Stretching: Inner Thigh www.wikihow.com Stretching: Quadriceps www.wikihow.com Stretching: Calf www.ortho.wustl.edu Stretching: Triceps Stretching: Posterior Shoulder Stretching: Anterior Shoulder Stretching: Chest Stretching: Neck Neuromotor Exercise Evidence-Based Recommendations (ACSM, 2022) ▪ Frequency:  2-3 days/ weeks is recommended. ▪ Intensity: An effective intensity of neuromotor exercise has not been determined. ▪ Time:  20-30 minutes/day may be needed. 45 Neuromotor Exercise Evidence-Based Recommendations (ACSM, 2022) (Cont’d) ▪ Type: Exercises involving motor skills (e.g., balance, agility, coordination, gait), proprioceptive exercise training, and multifaceted activities (e.g., tai chi, yoga) are recommended for older individuals to improve and maintain physical function and reduce falls in those at risk for falling. : The effectiveness of neuromotor exercise training in younger and middle-aged individuals has not been established, but there is probable benefit. 46 Neuromotor exercise: balance Balance board Balance disc 47 BOSU: both sides utilized 48 Jackknife/ knee tuck Swiss ball Swiss ball pike roll 49 Strategies to Enhance Exercise Adherence Assessment of self-motivation may be useful. Assessment of readiness for exercise (state of change) may be useful. Exercise programming and counseling should be client centered. Emphasize and monitor the acute or immediate effects of exercise. 50 Exercise Snacking “Isolated bouts of vigorous exercise lasting  1 minute and performed periodically throughout the day” A slow pace: 80 steps per minute Moderate to brisk: 100 steps per minute Ascending of a 3-flight staircase (60 steps) as quickly as possible every 1-4 hr, 3 bouts/day(Jenkins EM. et al., 2019) 51 Additional resources ▪ American College of Sports Medicine www.acsm.org ▪ The Canadian Society for Exercise Physiology www.csep.ca ▪ National Strength and Conditioning Association www.nsca.com 52

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