Exercise Prescription Final

Memorize

Average Adult’s AE intensity

-40-59% HRR » Moderate

-Fitness or Performance : >60% HRR » Vigorous

-Average or Normal HRR : 60-80%

Deconditioned individul’s AE intensity

-30-45% HRR

-57-67% HR Max

For Higher Fit individul’s AE intensity

-70-85% HRR

-84-94% HR Max

To improve CRF, AE intensity

-40-50% to up to ~84% HRR or VO2 max

-60-65% to up to ~ 90% HR Max

-6-10 RPE scale (12-16 on original RPE scale)

For improving ‘Health’ - HRR / Day per week / Duration

• Lowering the risk of health problems.

  - 40-59% HRR

  - 5-7 d/wk

  - >=150 min / week

  - 30 min / day

For improving ‘Fitness’ - HRR / Day per week / Duration

• Improving CRF

  - 60-80% HRR

  - 3-5 days per week, Average 3 times per week.

  - 20-60 min per session

  - Up to 3 miles.

For improving ‘Performance’ - HRR / Day per week / Duration

• Running Performance

  - >80% HRR

  - 7+ times per week.

  - >60 min per session.

  - 50-90 miles per week.

Stages of Progression > How long each stage, Goals.

• Initial Conditioning (1-8 weeks)

  - Goals : 55-60% HRR for 30 min

  - Increase frequency to 5 days, increase duration to 30 min bouts.

• Improvement (2-8 months)

  - Once meeting duration, frequency » Progress intensity (65-75%) » Less than 10% per week.

• Maintenance (Life time)

  - Vary activities.

ACSM’s recommendation of each Stretch > Reps, Frequency

-15-60 sec, for each stretch.

-Clients with lower flexibility » 10-15 sec & higher reps

-Point of mild discomfort, below pain threshold.

-4 reps per each stretch initially.

-Minimum 2 times weekly, for 10 min total per session.

ACSM’s recommendation of each Stretch > FITT principle

F : 2 day per week, minimum daily.

I : Below pain-free ROM

T : Static of PNF / More than 1 exercise per muscle group.

T : 10-30 seconds per stretch (for beginners / ppl with low level of flexibility) , 2-4 reps,

• Accumulation of max 60 seconds, per stretch

• Total TIME > stretch duration

P : Gradual increase in stretch duration or reps.

‘Balance’ - frequency, set/ duration, time, program length

F : >= 2 days per week

Set / Duration : 3-8 sets, 20-40 sec per set.

Time : 20-30 min per session / 2 hour per week.

Program length : 3-6 months

Progression : Narrow Base of Support