adult fitness

age

18-65 years old

methodology

1. inform

2. screen

3. assess

4. design

5. monitor/progress

inform

• what is exercise

• benefits

• risks

• current recommendations

physical fitness

ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforseen emergencies

physical activity

any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase in caloric requirements over resting energy expenditure

exercise

type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness

aerobic guidelines

• 30-60 min/day or >150min/week moderate intensity

• 20-60 min/day or >75 min/week vigorous intensity

strength guidelines

activities that maintain or increase muscular strength, endurance, and ROM should be done at least 2 days/week

screening

weight risks and rewards

doesn’t participate in exercise

no disease or symptoms : clearance not necessary

disease but no symptoms : clearance

symptoms/signs : clearance

participates in exercise

no disease or symptoms : clearance not necessary

disease but no symptoms : clearance not necessary for moderate but recommended for vigorous

symptoms/signs : discontinue exercise and get clearance

exercise participation

performing planned, structured physical activity at least 30 min of moderate intensity on at least 3 days/week for at least the last 3 months

light intensity exercise

• 30-39% HRR/VO₂

• 2-2.9 METs

• RPE 9-11

• increase in HR and breathing

• 30-49% 1RM

moderate intensity exercise

• 40-59% HRR or VO₂

• 3-5.9 METs

• RPE 12-13

• noticeable increases in HR and breathing

• 50-69% 1RM

vigorous intensity exercise

• >60% HRR or VO₂

• >6 METs

• RPE >14

• substantial increases in HR and breathing

• 70-85% 1RM

assess

• evaluate based on 5 components of fitness

• evaluate body’s response to exercise

• find weaknesses and strengths

• evaluate barriers toward exercise

health related physical fitness components

• cardiorespiratory endurance

• body comp

• muscular strength

• muscular endurance

• flexibility

skill-related physical fitness components

• agility

• coordination

• balance

• power

• reaction time

• speed

design

• progressive overload

• FITT-VP

aerobic volume recomendations

• energy expenditure of >500-1,000 METs-min/wk

• 1,000 kcal/week of moderate intensity

• 1,000 MET-min/week is consistently associated with lower rates of CVD and premature mortality

heart rate or heart rate reserve

not suitable for those with an abnormal HR response

field exercise VO₂ estimations

performance based variables, metabolic equations, MET levels

facility exercise VO₂ estimation

metabolic equations and MET levels

RPE

preferred over HR for those with an abnormal HR response until consistency is found

actual step count

5,400-7,900 steps/day can meet recommended exercise targets

progression

increase in exercise timeduration per session of 5-10 minutes every 1-2 weeks over the first 4-6 weeks

once maximums of moderate are met

• 150 min

• 59% for 50-60 mins/session

→ go to next level : vigorous

• increase intensity to new minimum : 60-70%

• use volume as tolerated : starting at 20 mins

gradual exercise increases

after the individual has been exercising regularly for at least 1 month, the FIT of exercise is gradually adjusted over the nest 4-8 months until minimum guidelines are met

• longer for older adults and very deconditioned

reps for strength and power

8-12

reps for strength in adults and older

10-15

reps for muscular endurance

15-25

sets for resistance

• 2-4 to improve strength and power

• single set can be effective, especially among older and novice

• <2 sets are effective in improving muscular endurance

rest intervals for resistance

• 2-3 minutes between each set

• rest of >48 hours between sessions for any single muscle group is recommended

intensity for power

20-50% 1RM

intensity for sedentary/65+

• 40-50% 1RM

• 10-15 reps

novice to intermediate intensity

• 60-70% 1RM

• 8-12 reps

intensity for experienced

• 80-100% 1RM

• 8-12 reps

intensity for muscular endurance

• <50%

• 15-25 reps

flexibility frequency

>2-3 days/week

• daily is most effective

flexibility intensity

stretch to point of feeling tightness or slight discomfort

flexibility time

• hold static stretch 10-30 sec

• for older, hold 30-60s

• PNF, 3-6 light-mod, 10-30s assisted

flexibility volume

60s of total stretching time for each exercise

flexibility pattern

• 2-4x for each exercise

  • most effective when muscle is warmed through light-mod aerobic activity or passively through heat packs, hot baths, etc

neuromotor exercise

• motor skills, like balance, coordination, gait, and agility

• reduces risks of falls and fear of falling

ROM

• static stretching

• 3 days/week

• shoulders are priority