<ul><li>Meet individuals health & fitness goals </li></ul><ul><li>Based on application of scientific  </li></ul><ul><li>ev...
<ul><li>Health  </li></ul><ul><ul><li>Cardiovascular (aerobic) fitness </li></ul></ul><ul><ul><li>Muscular strength and en...
<ul><li>Individual’s goals </li></ul><ul><li>Physical ability </li></ul><ul><li>Health status </li></ul><ul><li>Available ...
<ul><li>Warm up </li></ul><ul><ul><li>5-10 minutes of low to moderate intensity* </li></ul></ul><ul><li>Conditioning </li>...
<ul><li>FITT principle </li></ul><ul><ul><li>F = Frequency </li></ul></ul><ul><ul><li>I = Intensity </li></ul></ul><ul><ul...
<ul><li>Function ( and interaction) of:  F – I – T  </li></ul><ul><li>Dose-response  relationship </li></ul><ul><li>Minimu...
<ul><ul><li>aerobic exercise, weight bearing, flexibility  </li></ul></ul><ul><li>Moderate (40-60%) </li></ul><ul><ul><li>...
<ul><li>An increasing intensity yields a positive continuum of health/fitness benefits. </li></ul><ul><li>Moderate intensi...
<ul><li>HR reserve (HRR) </li></ul><ul><li>VO 2  reserve (VO 2 R) </li></ul><ul><li>Ratings of perceived exertion (RPE) </...
<ul><li>Conventional: 220 – age </li></ul><ul><ul><li>Underestimates HR max  for both genders <40 years </li></ul></ul><ul...
 
<ul><li>Figure 7-2 </li></ul>
<ul><li>Figure 7-2 </li></ul>
<ul><li>Figure 7-2 </li></ul>
<ul><li>Prescribed as a measure of: </li></ul><ul><ul><li>amount of time physical activity is performed </li></ul></ul><ul...
<ul><li>Recommendations for most adults: </li></ul><ul><ul><li>Moderate Intensity </li></ul></ul><ul><ul><li>At least 30 m...
<ul><li>Improve health/fitness exercise should be: </li></ul><ul><ul><li>rhythmic </li></ul></ul><ul><ul><li>aerobic type ...
<ul><li>Table 7-3 </li></ul>
<ul><li>Dependent on individual’s health status, exercise tolerance, and exercise program goals </li></ul><ul><li>Any comp...
<ul><li>p. 166 </li></ul>
 
<ul><li>Weight lifting or other devices improve strength, endurance, and power </li></ul><ul><li>Health-related resistance...
<ul><li>Box 7-3 (p. 172) </li></ul><ul><li>Train each muscle group 2-4 sets </li></ul><ul><li>Include multijoint exercises...
<ul><li>Recommended for all adults </li></ul><ul><li>Purpose </li></ul><ul><ul><li>Improve range of motion </li></ul></ul>...
<ul><li>Box 7-4 </li></ul>
<ul><li>Recommended particularly for older persons who are at increased risk of falling </li></ul><ul><li>Includes: </li><...
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Ex rx 1

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Ex rx 1

  1. 2. <ul><li>Meet individuals health & fitness goals </li></ul><ul><li>Based on application of scientific </li></ul><ul><li>evidence </li></ul><ul><li>Intended as guidelines for apparently healthy adults </li></ul>
  2. 3. <ul><li>Health </li></ul><ul><ul><li>Cardiovascular (aerobic) fitness </li></ul></ul><ul><ul><li>Muscular strength and endurance </li></ul></ul><ul><ul><li>Flexibility </li></ul></ul><ul><ul><li>Body composition </li></ul></ul><ul><ul><li>Neuromuscular fitness (balance, agility) </li></ul></ul><ul><li>Bone health </li></ul><ul><li>Performance (elderly-deconditioned) </li></ul><ul><ul><li>Balance </li></ul></ul><ul><ul><li>Agility </li></ul></ul>
  3. 4. <ul><li>Individual’s goals </li></ul><ul><li>Physical ability </li></ul><ul><li>Health status </li></ul><ul><li>Available equipment </li></ul>
  4. 5. <ul><li>Warm up </li></ul><ul><ul><li>5-10 minutes of low to moderate intensity* </li></ul></ul><ul><li>Conditioning </li></ul><ul><ul><li>20-60 minutes </li></ul></ul><ul><ul><li>10 minutes bouts if accumulate 20-60 min daily </li></ul></ul><ul><li>Cool-down </li></ul><ul><ul><li>5-10 minutes of low to moderate intensity* </li></ul></ul><ul><li>Stretching </li></ul><ul><ul><li>10 minutes after warm-up r cool-down phase </li></ul></ul><ul><ul><li>* </li></ul></ul><ul><ul><ul><li>Low -- <40 % </li></ul></ul></ul><ul><ul><ul><li>Moderate -- 40-60% </li></ul></ul></ul>
  5. 6. <ul><li>FITT principle </li></ul><ul><ul><li>F = Frequency </li></ul></ul><ul><ul><li>I = Intensity </li></ul></ul><ul><ul><li>T = Time (duration) </li></ul></ul><ul><ul><li>T = Type (mode) </li></ul></ul>
  6. 7. <ul><li>Function ( and interaction) of: F – I – T </li></ul><ul><li>Dose-response relationship </li></ul><ul><li>Minimum/maximum necessary related to health/fitness goals </li></ul><ul><li>Any or some exercise preferable inactivity </li></ul>
  7. 8. <ul><ul><li>aerobic exercise, weight bearing, flexibility </li></ul></ul><ul><li>Moderate (40-60%) </li></ul><ul><ul><li>at least 5 d·wk -1 </li></ul></ul><ul><li>Vigorous ( > 60%) </li></ul><ul><ul><li>at least 3 d·wk -1 </li></ul></ul><ul><li>Combination </li></ul><ul><ul><li>3 to 5 d·wk -1 of moderate- and vigorous </li></ul></ul><ul><ul><li>recommended for the majority of adults </li></ul></ul><ul><li>Muscular Strength and Neuromuscular </li></ul><ul><ul><li>2-3 d·wk -1 </li></ul></ul>
  8. 9. <ul><li>An increasing intensity yields a positive continuum of health/fitness benefits. </li></ul><ul><li>Moderate intensity </li></ul><ul><ul><li>recommended as minimum to achieve health/fitness benefits </li></ul></ul><ul><li>Combination of moderate and vigorous intensity </li></ul><ul><ul><li>intensity results in substantial increases in HR and breathing </li></ul></ul>
  9. 10. <ul><li>HR reserve (HRR) </li></ul><ul><li>VO 2 reserve (VO 2 R) </li></ul><ul><li>Ratings of perceived exertion (RPE) </li></ul><ul><li>Talk test </li></ul><ul><li>Absolute energy expenditure per minute (kcal·min -1 ) </li></ul><ul><li>% age-predicted HR max </li></ul><ul><li>% oxygen uptake (%VO 2 ) </li></ul><ul><li>Metabolic Equivalents (METs) </li></ul>. .
  10. 11. <ul><li>Conventional: 220 – age </li></ul><ul><ul><li>Underestimates HR max for both genders <40 years </li></ul></ul><ul><ul><li>Overestimates HR max for both genders >40 years </li></ul></ul><ul><li>More accurate predictor: </li></ul><ul><ul><li>HR max = 206.9 – (0.67 x age) </li></ul></ul>
  11. 13. <ul><li>Figure 7-2 </li></ul>
  12. 14. <ul><li>Figure 7-2 </li></ul>
  13. 15. <ul><li>Figure 7-2 </li></ul>
  14. 16. <ul><li>Prescribed as a measure of: </li></ul><ul><ul><li>amount of time physical activity is performed </li></ul></ul><ul><ul><li>total caloric expenditure </li></ul></ul><ul><li>Continuous or intermittent </li></ul><ul><li>Dose-related to health/fitness benefits </li></ul><ul><ul><li>Recommended minimum is 1,000 kcal·wk -1 </li></ul></ul><ul><ul><ul><li>150 min·wk -1 (~30 min·d -1 ) </li></ul></ul></ul><ul><ul><li>Pedometer steps useful assessment of quantity </li></ul></ul><ul><ul><ul><li>3,000 to 4,000 steps per day </li></ul></ul></ul><ul><ul><li>Maximum safe quantity of exercise not known </li></ul></ul>
  15. 17. <ul><li>Recommendations for most adults: </li></ul><ul><ul><li>Moderate Intensity </li></ul></ul><ul><ul><li>At least 30 minutes </li></ul></ul><ul><ul><li>>5 d·wk -1 </li></ul></ul><ul><li>Vigorous Intensity </li></ul><ul><ul><li>At least 20 minutes </li></ul></ul><ul><ul><li>>3 d·wk -1 </li></ul></ul><ul><ul><li>Combo (Moderate and Vigorous intensity) </li></ul></ul><ul><ul><li>At least 20 to 30 minutes </li></ul></ul><ul><ul><li>3 to 5 d·wk -1 </li></ul></ul><ul><li>Promote/maintain weight loss: </li></ul><ul><ul><li>50 to 60 min·d -1 daily exercise </li></ul></ul><ul><ul><li>total 300 minutes moderate, 150 minutes vigorous or an equivalent combination </li></ul></ul>
  16. 18. <ul><li>Improve health/fitness exercise should be: </li></ul><ul><ul><li>rhythmic </li></ul></ul><ul><ul><li>aerobic type </li></ul></ul><ul><ul><li>large muscle groups </li></ul></ul><ul><li>Physiologic adaptations are specific to the type of exercise performed </li></ul>
  17. 19. <ul><li>Table 7-3 </li></ul>
  18. 20. <ul><li>Dependent on individual’s health status, exercise tolerance, and exercise program goals </li></ul><ul><li>Any component of FITT may be increased </li></ul><ul><ul><li>Initially, gradual increase in duration (5–10 minutes) every 1 to 2 weeks over first 4 to 6 weeks is reasonable. </li></ul></ul><ul><ul><li>After 1 month or more, frequency and intensity may be gradually adjusted until recommended quality and quantity of exercise are met. </li></ul></ul><ul><li>Following adjustments, monitor individual for adverse effects </li></ul>
  19. 21. <ul><li>p. 166 </li></ul>
  20. 23. <ul><li>Weight lifting or other devices improve strength, endurance, and power </li></ul><ul><li>Health-related resistance program goals </li></ul><ul><ul><li>Maintain fitness to perform activities of daily living </li></ul></ul><ul><ul><li>Manage, attenuate, or prevent chronic diseases </li></ul></ul><ul><li>Important with increasing age </li></ul>
  21. 24. <ul><li>Box 7-3 (p. 172) </li></ul><ul><li>Train each muscle group 2-4 sets </li></ul><ul><li>Include multijoint exercises </li></ul><ul><li>Each muscle group trained 2-3 d/wk </li></ul><ul><li>8-12 reps (60-80%) </li></ul><ul><li>Elderly 10-15 reps </li></ul><ul><li>Proper technique </li></ul><ul><ul><li>Breathing </li></ul></ul>
  22. 25. <ul><li>Recommended for all adults </li></ul><ul><li>Purpose </li></ul><ul><ul><li>Improve range of motion </li></ul></ul><ul><ul><li>Counters loss of ROM with aging </li></ul></ul><ul><li>10 minutes involving the major muscle </li></ul><ul><li>performed to the limits of discomfort (mild tightness) </li></ul>
  23. 26. <ul><li>Box 7-4 </li></ul>
  24. 27. <ul><li>Recommended particularly for older persons who are at increased risk of falling </li></ul><ul><li>Includes: </li></ul><ul><ul><li>Balance </li></ul></ul><ul><ul><li>Proprioceptive training </li></ul></ul><ul><li>Recommended 2 to 3 d·wk -1 </li></ul><ul><li>Options: Tai Chi, Pilates, and yoga </li></ul>
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