Exercise Prescription PDF

EXERCISE PRESCIPTION  The different types of exercise vary according to its needs and its effects. Some types of exercise improve flexibility and muscle strength. Others use the large muscles in the body to build heart strength Others, increase endurance. The three types of exercises fal...

EXERCISE PRESCIPTION  The different types of exercise vary according to its needs and its effects. Some types of exercise improve flexibility and muscle strength. Others use the large muscles in the body to build heart strength Others, increase endurance. The three types of exercises fall into the following categories: 1.Aerobic 2.Strength Conditioning, and 3.Flexibility  Exercise prescription commonly refers to the specific plan of fitness related activities that are designed for a specific purpose. It is based on the individuals level of health and fitness, and his or her aims. Due to specific and unique needs and interests in the individual, the goal of exercise prescription should be successful integration of exercise principles and behavioral techniques that motivates the participants to adhere. Integration means the action or process Adhere means to believe in or to follow the practices.  Types of Exercises A.Aerobic Exercises B.Strength an Endurance Conditioning Exercises C.Flexibility and Mobility Exercises  A. Aerobic Exercises Refers to any physical activity that makes an individual sweat, causes one to breathe harder, and gets the heart beating faster than at rest. It strengthens the heart and lungs and trains the cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout the body. Aerobic exercise use the large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes.  What is CARDIOVASCULAR SYSTEM?? Is made up of your heart, blood, and blood vessels e.g., arteries, veins and capillaries that transport blood throughout the body. AEROBIC refers to how your body uses oxygen sufficiently meet energy demands during exercise. Benefits of Aerobic Exercises 1.Improves the body’s circulation and helps the body use oxygen better 2.Increases energy 3.Increases endurance, that is, one can workout longer without getting tired. 4.Helps reduce the risk of developing heart diseases 5. Helps reduce the risk of developing diabetes 6. Helps reduce body fats 7. Helps an individual to reach and maintain a healthy weight 8. Helps reduce stress, tension, anxiety, and depression. 9. Improves sleep. Types of Aerobic Exercises 1. Walking 2. Jogging 3. Indoor Cycling 4. Aerobic Dancing All are examples of aerobic exercises that strengthens the heart and lungs. The basics of Heart Rate and Exercise To determine if there is an effect in the aerobic exercises or any exercise that you do is to monitor the heart rate. Monitoring the heart rate determines the intensity of the effort a person exerts during exercise. To monitor the heart rate, one has to determine the resting heart rate, maximum heart rate, heart rate reserve, target heart rate, and recovery heart rate. The intensity of training is determined using the KARVONEN METHOD  KARVONEN METHOD THE KARVONEN FORMULA: Target Heart Rate (THR) = HRR x % training zone percentage + RHR Heart Rate Reserve (HRR) = maximum heart rate – resting heart rate Maximum Heart Rate (MHR) = 220 – age Target Heart Rate (THR) – Refers to the heart rate needed to gain a training benefits. It is divided into five different levels, or zones based on percentages of maximum heart rate achieved. Resting Heart Rate (RHR) – This is the number of pulse beats at resting phase. It is taken by counting the beats per minute. The best time to take the RHR is upon waking up in the morning. The average RHR is 75 beats per minute (bpm) for males and 80 bpm for females (Tulio, 2010). Maximum Heart Rate (MHR) – It is the maximum number of beats of heart can beat in 1 minute. To determine is a simpler method is to subtract one’s age from 220 (Tulio, 2010). Heart Rate Reserve (HRR) – Refers to the range between resting and maximum rate. For Example: A 10 year old girl with a resting heart rate of 80bpm has a heart rate reserve of 130, that is,  220 – 10 = 210 – 80 = 130bpm MHR – 220 HRR (for female) – 80 bpm Five Zones/Levels: 1. Zone/Level 1: 50% - 60% of maximum heart rate. This level is used of extended period of exercise with the purpose of building endurance. The body will burn fats as fuel to this level. 2. Zone/Level 2: 60% - 70 % of maximum heart rate. This level is also used to build endurance, while helping to strengthen the heart. It is a moderate intensity that allows the individual to continue for an extended period of time 3. Zone/Level 3: 70% - 80% of maximum heart rate. This level is known as the target heart rate zone, where optimal aerobic training takes place. Overload occurs and aerobic gains are maximized in this zone. 4. Zone/Level 4: 80% - 90 % of maximum heart rate. This level is referred to as the anaerobic threshold and begins working anaerobically, as opposed to aerobics. INTERVAL TRAINING USSUALLY TAKES PLACE IN THIS ZONE. 5. Zone/Level 5: 90% - 100% of maximum heart rate. This is referred to as oxygen debt, meaning the cardio-respiratory systems can no longer supply oxygen to the working muscles to sustain movement at the current pace. Pushing to this zone/level would lead to injury and danger if you are not extremely fit. Example: Regine is a 27 year old college student and she wants to engage in exercise figuring zone/level 2. Her resting heart rate is 80 bpm. What is her target heart rate? Using the Karvonen formula, the following computation is made:  MHR =220 -27 = 193bpm HRR 193 – 80 = 113bpm THR@60 =113bpm x.60 + 80bpm = 147.8 or 148 THR @70 = 113bpm x.70 + 80bpm = 159.1 or 159 MHR = 220 – 16 years old = 204 bpm HRR = 204 bpm – 85 = 119 bpm THR @ 60 % = 119 bpm x.60 + 85bpm = 156.4 (round off to 156 bpm) THR @70% = 119 bpm x.70 + 85bpm = 168.3 (round off to 168 bpm)  Therefore, Regine’s target heart rate when she starts her exercise regimen is 156 – 168 bpm for her to get the benefits of exercise. Regimen means prescribed course  B. Strength and Endurance Conditioning Exercises Functional fitness exercises train the muscles to work together and prepare them for daily tasks by stimulating common movements one might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. It is about training your body to handle real-life situations.  Classification of Strength Training According to Type of Muscle Contraction 1.Isotonic Exercise 2.Isometric Exercise 3.Isokinetic Exercise Isotonic Exercise - The muscles are made to contract and relax to gain tones. The muscles change length by either shortening or lengthening. Isometric Exercise - The muscles undergo tension and hold certain position for sometime in order to develop muscles strength. The muscle remains in the same length. Isokinetic Exercise - The muscles contract at constant speed that is done with machine velocity. Stack weights control the performer to move faster. Functional Exercises - The focus in fitness these days is functional exercise (Borboa, 2010). This exercise that simultaneously use multiple muscles and joints to improve muscular endurance, overall strength, coordination, balance, posture and agility – to get a challenging, effective, and fun full body workout as well as prepare the body for daily, real-world activities.  Benefits of Functional Exercises 1. Multi joint, multi muscle. Involve the elbows, shoulders, spine, hips, knees and ankles. 2. This type of training, when properly applied, can make everyday activities easier, reduce the risk of injury, and improve quality of life. 3. Functional exercises training may be especially beneficial as part of a comprehensive program for older adults to improve balance, agility, and muscle strength, and reduce the risk of falls. C. Flexibility and Mobility Exercises - As the term flexibility refers to the total available range of motion around a joint, however, flexibility does not necessarily translate to moving well. - Mobility expresses how well a person can move through the proper functional range of motion for a given movement pattern. - In order to perform exercises or physical activities pain and injury-free, one needs to have the appropriate level of flexibility and mobility to go through the full range of motion.  Types of Flexibility Exercises 1.Yoga 2.Pilates  Yoga - It comes from the Sankrit word Yuj meaning to yoke, join, or unite. - This implies joining or integrating all aspects of the individual – body with mind and mind with soul – to achieve a happy, balanced and useful life, and spiritually, uniting the individual with Supreme Being (Taylor, 2010).  Pilates - This method is called contrology (from control and Greek ^oyia). The Pilates method seeks to increase the strength, flexibility, and control of the body. - It is a body conditioning routine that helps to not only build flexibility, but also strength, endurance, and coordination (Roberts, 20020.  Benefits of Flexibility and Mobility Exercises 1. Reduces greatly the risk of injury. 2. Creates balance and maintains biomechanical function 3. Strengthens long weak muscles with an effective strength training program so that the overstretched muscles become shorter and stronger and regain stability in the body. 4. Reduces muscle tightness 5. Correct dysfunctions helping to prevent and correct chronic overused injuries Exercise Equipment This lessons deals with the different equipment needed in the different types of exercises to assist in the development of fitness levels and attaining the desired fitness goals.  Aerobic Equipment  Treadmills - This equipment can be used for walking or running in one place.  Elliptical Trainer - This stationary machine mimics the action of stair climbing, walking, or running without the risk of causing excessive pressure to the joints.  Exercise or stationary bicycle - This looks like a bicycle but without true wheels.  Strength or Resistance Training Equipment Ropes -These are not just for sailing and S&M. They are a must-have tool for anyone looking to pack on lean mass.  Resistance bands -These are used primarily for improving strength and balance  Barbell - Some exercises are performed using a barbell ( a straight metal) and weight plates that are placed on both ends. These exercises are very good are exercising stabilizing muscles on top of the main muscle groups.  Medicine Balls - A weighted medicine ball can provide an endless variety of core strength workouts like the seated oblique twist.  Dumbbells - The main benefit to using dumbbell exercises in your workout routines is that on top of exercising the main muscles, dumbbell exercises will also require the input from various stabilizing muscles as well.  Flexibility and Mobility Equipment  Exercise Balls – These do not only enable a person to stretch out the different parts of the body but also enable one to improve balance. Stretching Straps - This used in increasing your muscles range of motion. Foam Rolling -Used by only professional athletes, coaches, abd therapists for a familiar everyday practices for people at all levels of fitness. Exercise Mat - This is handy to have if a person regularly does floor- based strength training moves. They are also great to have if one regularly takes pilates or yoga classes. Stretch Band - This is basically just wide and flexible band that requires strength to stretch any further that about shoulder width apart. Rubber Lacrosse Ball - This highly-durable self-myofascial release (SMR) is an easy way to active trigger points in muscles and relax much stressed areas.