The document provides guidelines for developing cardiorespiratory endurance, muscular strength, and flexibility as part of a healthy lifestyle. It discusses the basic principles of exercise prescription, including intensity, mode, duration, and frequency for cardiorespiratory exercise. For strength training, it outlines resistance, sets, and frequency. Flexibility development guidelines address stretching intensity, repetitions, and frequency. The overall guidelines emphasize gradually increasing exercise intensity and duration over time for ongoing health benefits.

1. Wellness Chapter 7 pp. 129-142 Guidelines for a Healthy Lifestyle

2. Cardiorespiratory Endurance p. 129 Cardiorespiratory Endurance – adequate oxygen to the cells for physical activity Aerobic – with oxygen When an activity requires oxygen to produce energy Walking, jogging, etc. Anaerobic – without oxygen An activity does not use oxygen to produce energy Weight training, 100 meter swimming, etc.

3. Significance of Cardiorespiratory Endurance pp. 130 Cardiorespiratory exercise changes A higher maximal oxygen uptake (VO2max) An increase in the oxygen-carrying capacity of the blood A decrease in the resting heart rate An increase in cardiac muscle strength A lower heart rate at given workload An increase in the number and size of the mitochondria An increase in the number of functional capillaries Faster recovery time A decrease in blood pressure and blood lipids An increase in fat-burning enzymes

4. Guidelines for Cardiorespiratory Exercise Prescription pp. 130-131 The 4 basic principles of exercise 1 ST basic principle Intensity – how high the heart rate must be during exercise to improve endurance Cardiorespiratory development occurs between 55/65 and 90 percent of your maximal heart rate 55/65 percent is recommended for beginners or people with health problems 90 percent is for non-beginners and healthy people Your heart is the monitor for your exercise intensity Find your maximal heart rate MHR = 220 minus age (220 – age) Monitor your exercise heart rate regularly during exercise For your first monitoring, wait 5 minutes into the exercise routine Count your pulse for 10 sec then multiply it by 6 to get beats per min If it is to low, increase your intensity If it is to high, decrease your intensity

5. Guidelines for Cardiorespiratory Exercise Prescription pp. 130-131 2 nd basic principle Mode – the form of exercise The form of exercise must be aerobic It can be any activity or combination It must keep your heart rate in the training zone The activities should be enjoyable to you The heart only knows to pump at a certain rate. So enjoy your workouts.

6. Guidelines for Cardiorespiratory Exercise Prescription pp. 130-131 3 rd basic principle Duration – How long one exercises 5 to 10 minutes warm-up Stretching, walking/jogging/cycling for a few minutes at a lower than the target zone 10 minutes cold-down Gradually decrease followed by stretching and relaxation activities 20-60 min per session is the general recommendation 90 minutes of daily moderate-intensity activity to prevent weight regain Duration is based on intensity Ex. 85 percent of intensity = 20 minutes Ex. 40 percent of intensity = 30 minutes 30 min or more of moderate-intensity activity for substantial health benefits If time in a day is an issue, studies have shown Three 10 min of moderate-intensity per day (separated by at least 4 hours) benefits the cardiorespiratroy system significantly Exercise daily at a high-intensity for 30 mintues 30 minutes of high-intensity burns as many calories as 60 minutes of moderate-intensity exercise

7. Guidelines for Cardiorespiratory Exercise Prescription pp. 130-131 4 th basic principle Frequency – How often a person engages in an exercise session Ideally, experts suggest 6 to 7 times per week General recommendation, 3 to 5 times per week For cardiorespiratory, more than 5 days produces only minimal improvements For weight-loss, 60-90 minutes of low to moderate intensity most of the days of the week Longer exercise sessions increase caloric expenditure for faster weight loss To maintain cardiorespiratory fitness three 20 minute sessions per week with the heart rate in the proper target zone is appropriate Within 2 weeks of inactivity, many benefits diminish Within 2 to 8 months, benefits are completely lost

8. Muscular Strength p. 135 Muscular Strength – the ability to exert maximum force against resistance Muscular Endurance – the ability to exert sub-maximal force repeatedly over a period of time Hypertrophy – increase in muscle size Atrophy – decrease in muscle size

9. Guidelines for Strength Development Prescription pp. 137 4 strength training guidelines: 1 st guideline Mode of Training – The training method used Dynamic training – when the muscle contracts with movement Lifting a barbell over the head Isometric – when the muscle contracts with little or no movement Pushing against a stationary object that will not move (wall)

10. Guidelines for Strength Development Prescription pp. 138 2 nd guideline Resistance – amount of weight lifted General recommendation is to use a resistance of 80 percent of the maximum capacity For example, a person with a 1 RM (Rep Max) of 150 pounds should use 120 pounds (150) (.80) = weight-lifted --- (Your weight)(.80) = weight-lifted They should lift 120 pound has many times as possible until volitional fatigue, which should be between 3 to 12 reps Accepted rule – for adequate strength gains one should use an amount of weight where one can lift it 3 to 12 reps to fatigue When the person can lift it more than 12, they should increase the weight 5 to 10 pounds Progressive resistance training – a gradual increase in resistance lifted over a period of time when training with weights

11. Guidelines for Strength Development Prescription pp. 138-139 3 rd guideline Sets – number of reps General recommendation is 1 to 3 sets per exercise My recommendation is 3 or more sets per exercise 4 th guideline Frequency – number of times you train per week 48 hours is the adequate recovery time for muscle recovery If you are not recovered in 2 or 3 days You over-trained You will not benefit 8 weeks, minimum, of consecutive training is needed to achieve significant strength gains 1 training session per week is sufficient to maintain the new strength level once an adequate level of strength is achieved

12. Muscular Flexibility Flexibility – the range of motion at a joint or group of joints without causing injury Guidelines for Flexibility Development p. 141 4 basic principles of flexibility 1 ST basic principle 3 modes of stretching 1 ST mode of stretching ballistic stretching – uses jerky, rapid, and bouncy movements 2 nd mode of stretching slow-sustained stretching – lengthens gradually through the joint’s complete range and the final position is held for a few seconds 3 rd mode of stretching proprioceptive neuromuscular facilitation stretching – contract and relax technique using intermittent isometric contractions

13. Muscular Flexibility p. 142 2 nd basic principle Intensity – slightly below the pain threshold Warm up the muscle(s) Stretch to the point of mild discomfort Hold and relax the muscle(s) Gradually bring the body part back to the starting point

14. Muscular Flexibility p. 142 3 rd basic principle Repetitions – How many times you stretch the specific muscle(s) General recommendation 15 to 30 seconds the stretch should be held 4 to 5 repetitions of the same stretch 1 minute should be the maximum

15. Muscular Flexibility p. 142 4 th basic principle Frequency – How many time you should stretch per week In the initial stages of a program, one should stretch 5 to 6 times After 6 to 8 weeks, flexibility can be maintained with 2 to 3 session per week using 3 reps of 15 to 30 seconds each