Exercise Prescription

FITTVPP principles

Frequency: how many days per week

Intensity: how hard (RPE)

Time: duration, time taken to complete set

Type: type of exercise

Volume: reps x sets

Pattern: considerations

Progression: how to increase intensity or duration over time

Step for prescribing

1. discuss the purpose of the exercise

2. demonstrate the exercise and say and show where you are meant to feel it

3. participant does the exercise for a few reps and correct any trick movements if necessary

4. ask the client what they feel and where

5. watch one full set to establish correct dosage

6. watch all sets that they will be prescribed (eg. watch 3 sets)

7. describe how this can be set up at home

8. check understanding, is there any questions

stretching/mobilizing for muscle and joint exercise prescription

F: daily, can do multiple times a day

I: stretch to a point of stretch but not pain at end of range. as it eases progress the stretch

T: 30 seconds ideal (30-60) for older adults

Type: sustained stretch, active assisted, apparatus assisted, self-assisted

V: 30 seconds x 2-4 sets. aim for min 60 seconds per exercise

P: most effective when warmed up

P: progress range throughout the hold

muscle strengthening exercise prescription

F: strength - 2-3 a week endurance - 5-7 a week

I: strength - 60-70% 1RM, hard to very hard Endurance - 50% or lower 1RM somewhat hard

T: strength 30-45 secs/ recov 45-3min patient dependan. Endurance - > 30-45sec recovery patient dependant
T: resistance (banded, weights, BW) concentric, ecentric and Isometric (endruance)

V: strength - 8-12 reps x 2-4 sets, Endurance - 15-20 reps x 2-4 sets.

P: strength rest - 2-4mins endurance rest short

P: must progress load