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    Guidelines For Exercise Prescription

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    kiran patil
    1) Guidelines provide recommendations for exercise prescription to improve aerobic fitness, strength, body composition, flexibility, and reduce disease risk factors. 2) The ACSM recommends at least 30 minutes of moderate physical activity most days of the week for health benefits. A well-rounded program including aerobic, resistance, and flexibility exercises is effective. 3) Exercise prescription principles of overload and specificity are followed. Overload means exposing tissues to loads they are not accustomed to through repeated exercise, leading to adaptation. Specificity means the effects are specific to the type of exercise.

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    Guidelines For Exercise Prescription

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    kiran patil
    419 views4 pages
    1) Guidelines provide recommendations for exercise prescription to improve aerobic fitness, strength, body composition, flexibility, and reduce disease risk factors. 2) The ACSM recommends at least 30 minutes of moderate physical activity most days of the week for health benefits. A well-rounded program including aerobic, resistance, and flexibility exercises is effective. 3) Exercise prescription principles of overload and specificity are followed. Overload means exposing tissues to loads they are not accustomed to through repeated exercise, leading to adaptation. Specificity means the effects are specific to the type of exercise.

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    Guidelines for Exercise Prescription

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    1) Guidelines provide recommendations for exercise prescription to improve aerobic fitness, strength, body composition, flexibility, and reduce disease risk factors. 2) The ACSM recommends at least 30 minutes of moderate physical activity most days of the week for health benefits. A well-rounded program including aerobic, resistance, and flexibility exercises is effective. 3) Exercise prescription principles of overload and specificity are followed. Overload means exposing tissues to loads they are not accustomed to through repeated exercise, leading to adaptation. Specificity means the effects are specific to the type of exercise.

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    419 views4 pages

    Guidelines For Exercise Prescription

    Uploaded by

    kiran patil
    1) Guidelines provide recommendations for exercise prescription to improve aerobic fitness, strength, body composition, flexibility, and reduce disease risk factors. 2) The ACSM recommends at least 30 minutes of moderate physical activity most days of the week for health benefits. A well-rounded program including aerobic, resistance, and flexibility exercises is effective. 3) Exercise prescription principles of overload and specificity are followed. Overload means exposing tissues to loads they are not accustomed to through repeated exercise, leading to adaptation. Specificity means the effects are specific to the type of exercise.

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    The document discusses guidelines for exercise prescription including frequency, intensity, type and duration of exercise for different health benefits and populations.

    The principles of overload and specificity are discussed. Overload means exposing tissues to loads they are not accustomed to in order to improve functional capacity over time. Specificity means the effects are specific to the type and muscles involved in the exercise.

    Guidelines for aerobic exercise prescription include exercising at a moderate intensity of 40-50% to 85% of VO2R or HRR, or 55-65% to 90% of HRmax, for 20-60 minutes at a frequency of 3-5 days per week.

    GUIDELINES FOR EXERCISE PRESCRIPTION

    ♦ Exercise prescription can be designed to:


    1) Improve or maintain aerobic fitness, muscle strength, body composition, flexibility, balance,
    coordination and proprioception, or
    2) Promote health by reducing the risk factors for chronic disease.
    ♦ American College of Sports Medicine (ACSM) recommended in 1995 that: ‘every adult should accumulate
    at least 30 minutes of moderate intensity physical activity on most, preferably all, days of the week’. This
    general message can be applied to all for health benefits.
    ♦ In 1998 the ACSM produced a position stand ‘The recommended quantity and quality of exercise for
    developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults’, which
    states:
    → The combination of frequency, intensity and duration of chronic exercise has been found to be
    effective for producing a training effect.
    → In general, the lower the stimulus the lower the training effect, and the greater the stimulus the
    greater the effect.
    → A well rounded training programme including aerobic and resistance training, and flexibility
    exercises is recommended.
    → Many health benefits from physical activity can be achieved at lower intensities of exercise if
    frequency and duration of training are increased appropriately.
    → Physical activity can be accumulated through the day in shorter bouts of ten minute durations.

    PRINCIPLES OF EXERCISE PRESCRIPTION


    • The principle of Overload and Specificity are followed in exercise prescription
    • OVERLOAD:
    o Tissue to improve its function it must be exposed to a load to which it is not normally
    accustomed.
    o Exposing the tissue to this load repeatedly, results in an adaptation that leads to increased
    functional capacity.
    o The interaction of Intensity, Frequency and Duration of exercise results in the cumulative
    overload required.
    • SPECIFICITY:
    o The effects gained are specific to the type of exercise performed and muscles involved.
    o Low resistance, high repetition exercises cause an increase in the number of mitochondria in the
    active muscles leading to increased muscle endurance with little change in strength, whereas
    heavy resistance exercises lead to increases in muscle strength.

    ♦ The prescribed amount of any type of exercise is based on intensity, duration, type and frequency.
    ♦ Goal with exercise prescription is to enable people to exercise safely, obtaining health and/or fitness
    benefits which they will maintain throughout their lives.

    I. INTENSITY:
     Intensity of an exercise is the degree of difficulty experienced during the exercise.
     ACSM (2000) General guidelines: Exercise should be prescribed at an intensity of
    o Between 40 and 50% to 85% of Oxygen Uptake Reserve (VO2R) or Heart Rate Reserve(HRR),
    or
    o Between 55 and 65% to 90% of Maximum Heart Rate (HRmax).
    VO2R= VO2MAX -Resting VO2,
    HRR= maximum heart rate - resting heart rate.

     Exercise intensity can also be prescribed in terms of RPE (rating of perceived exertion). Scales such as
    the Borg can be used.
    II. DURATION:
     The Cardiorespiratory endurance(CR) phase usually includes 20 to 60 minutes of continuous or
    intermittent activity
     The ACSM position stand recommends a min of 20 min of CR exercise for improvement of aerobic
    capacity
     People training at low intensities should conduct exercise for longer period of time
     For example : Exercising at 60% to 80% HRR or 77% to 90% HRMAX for 20-30min, excluding time
    spent warming up and cooling down
    III. FREQUENCY:
    ACSM RECOMMENDATIONS
    3 to 5 days per week for 77% to 90% HRMAX
    Functional capacities less than 3 METs :- 1 or 2 short sessions daily
    Functional capacities more than 5 METs:- 3-5 sessions per week

     FITT Principles
     The overall training stimulus can be described in terms of Frequency (F), Intensity (I), Duration or
    Time (T) and Type of exercise (T).
     Recommended Frequency (F) of exercise is usually 3–5 days per week,
     Intensity (I) is set at 50–85% of VO2 max or 60–90% of Maximal Heart Rate and
     Time (T) of each exercise bout is 20–60 minutes.
     Type (T) of activity should be aerobic in nature, involving large muscle groups, such as walking, brisk
    walking, jogging, cycling or swimming.

     WARM UP, COOL DOWN AND STRETCHING:


     Both warm up and cool down should be included in any exercise session.
     Warm up : 10min, ( Walking, slow jogging, slow stretch, calisthenics)
     Cool down : 5-10min.( Calisthenics and static stretching are appropriate)
     Training or Exs phase: 20-60 min.

     MUSCLE STRENGTHENING EXERCISES:


     INTENSITY
    → In resistance training intensity is synonymous with amount of load lifted or overcome
    → Intensity is expressed in terms of a percentage of an individual’s one repetition maximum (1 RM)
    → Studies have shown that strength is maximized by employing heavy resistance between approx 80-90%
    of 1 RM
    → A moderate intensity of 70-80% of 1 RM is also effective means of developing musculoskeletal
    strength.

     VOLUME
    Training volume for any given exercise is determined by multiplying the total number of sets, repetitions and
    load
    As volume increases intensity decreases
    The following exercise training guidelines are recommended:
    → Choose a mode of exercise that is comfortable throughout the full pain free range of motion
    → Perform 8-10 separate exercises that train the major muscles of the hips, thigh, legs, back, chest,
    shoulders, arm and abdomen
    → Perform one set of each exercise to the point of volitional fatigue for healthy individuals while
    maintaining good form
    → Choose a range of repetitions between 3 and 20 that can be performed at a moderate repetition duration

     FREQUENCY
    → Exercise each muscle group 2-3 nonconsecutive days per week and perform a different exercise for the
    muscle group every 2 or 3 sessions
    → Adhere as closely as possible to specific techniques for performing a given exercise
    → Allow time between exercises to perform next exercises in proper form
    → For people with high cardiovascular risk or those with chronic disease terminate each exercise as
    concentric portion of exercise becomes difficult (15 to 16 RPE)
    → Perform both lifting (concentric) and lowering (eccentric) portion of resistance exercise in a controlled
    manner
    → Maintain normal breathing pattern
    → If possible exercise with a training partner

    Exercise Prescription for Obese and Type 2 Diabetes Patients


     Primary goal:
    • For obese patients a weight reduction of 5–10% significantly decreases the risk of co-morbidities such
    as type 2 diabetes and cardiovascular disease.
    • Research has shown that weight reduction improves insulin sensitivity in patients with type 2 diabetes
    • Primary aim for the exercise professional is to help control and reduce blood glucose.
     Screening prior to exercise prescription:
    • Physician clearance
    • A detailed medical history and physical examination.
    • In the case of type 2 diabetes it is important to check for glucose control
    • Exercise stress test
    • Screening for other risk factor such as cardiovascular disease, microvascular disease, peripheral vascular
    disease or autonomic neuropathy
     Exercise Prescription for Type2 diabetes: (ACMC 2001)
    • Strategies for weight loss and prevention of weight regain: American College of Sports Medicine
    recommends an energy expenditure of greater than 2000 kcal/week from leisure time physical activity
    for weight loss and maintenance (Jakicic et al., 2001).
    • For Type 2 diabetes, ACSM recommends a minimum of 1000 kcal/week energy expenditure.
    • Frequency: It is recommended that patients should exercise a minimum of every second day(i.e. 3
    day/week), or 7 sessions in two weeks, to improve insulin sensitivity.
    • Intensity: Exercise at 75% VO2max has a greater increase in insulin-mediated glucose disposal.
    • Duration: Physical activity greater than 150 minutes/week is effective. An average exercise time of 280
    minutes per week had the greatest effect, resulting in a weight loss of approximately 13 kg, which was
    maintained for between 6 and 18 months.
    • Type: Aerobic type exercise including cycling, swimming, jogging, bicycle ergometer.

     Exercise Prescription for Obesity:


    • Duration: 200–300 minutes of exercise a week to promote an energy deficit of > 2000 kcal per week.
    Undertaking exercise in 10–15 minute bouts several times a day may be as beneficial as one long bout
    of exercise.
    • Intensity: Moderate intensity, that is, 55–69% of maximal heart rate.
    • Type: Moderate resistance exercises involving major muscle groups (UL,LL,Trunk)such as curl ups,
    pushups, leg press, bunch press, Shoulder press. etc and aerobic exercise such as running, jogging,
    swimming, cycling etc.

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