HEALTH RELATED COMPONENTS OF FITNESS AND

PRINCIPLES OF EXERCISE PRESCRIPTION

Health Related Components of Fitness

A total health-related physical fitness program aims to optimize quality of life by reducing disease risk and
improving overall fitness. It can also improve sport performance by increasing muscular strength, endurance,
flexibility, and reducing injury risk. While some conditioning programs focus on specific sports, overall
health-related fitness programs can benefit athletes in many sports.

Exercise scientists generally agree on five major components of total health-related physical fitness: cardio
respiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
I. Cardio-respiratory Fitness
Cardio-respiratory fitness, also known as aerobic fitness or cardio-respiratory endurance, is a crucial aspect
of physical fitness. It measures the heart's ability to pump oxygen-rich blood to muscles during exercise and
the muscle's ability to absorb and use the oxygen. High cardio-respiratory endurance allows individuals to
perform 30-60 minutes of vigorous exercise without undoing fatigue.
II. Muscle Fitness
There are two components of muscle fitness: strength and muscular endurance.
a) Muscular strength: is the maximum force a muscle can generate during a single contraction,
affecting various sports and everyday tasks. It is crucial for lifting weight and is increased through weight
training, which helps to increase muscle size and strength.
b) Muscular endurance: refers to a muscle's capacity to generate force repeatedly, unlike muscular
strength, which involves lifting a heavy barbell during one maximal effort. Examples of muscular endurance
include weightlifting multiple lifts or repetitions of lightweight exercises.
Successful sports require muscular endurance, as seen in tennis players and everyday activities that require
repetitive racket swinging.
Muscle Structure and Contraction
Muscle Structure: Skeletal muscle consists of long, thin fibers surrounded by fascia, which separates them
from surrounding tissues. Muscles are attached to bones by tendons, which pull on the bones through
muscular contraction, causing movement.
Muscle contraction: is regulated by signals from motor nerves, which originate in the spinal cord and send
fibers to individual muscles throughout the body. These nerves and muscle fibers meet at the neuromuscular
junction, creating a motor unit that branches and connects with numerous muscle fibers.
Muscle contraction occurs when a nerve impulse reaches the neuromuscular junction, triggering the
interaction of actin and myosin, two key contractile proteins in muscle. The movement of myosin over actin
filament, called "sliding," results in muscular shortening and force generation. This sliding filament theory
explains how muscles contract, requiring energy from the breakdown of ATP.
The nerve impulse initiates the contractile process, so removing the signal from a muscle would "turn off" the
process. However, uncontrolled contractions can result in muscle cramps.
Types of Muscle Contractions
Muscle contractions are classified into two major categories: isotonic and isometric.
Isotonic(Dynamic) contractions: involve movement of a body part, often used in exercise or sports skills
like lifting a dumbbell, where the movement of a body part is involved.
An isometric(Static) contraction: is a type of muscle movement that doesn't involve any movement of
body parts. It's often found in postural muscles during sitting or standing, such as holding the head upright.
An example is exerting force against an iron bar mounted on a wall, resulting in tension but no movement.

Note that isotonic contractions can be further subdivided into concentric, eccentric, and isokinetic contractions.

Concentric contractions: which result in muscle shortening, are isotonic movements like upward arm
movements. Conversely, eccentric contractions, also known as negative contractions, involve muscle
exertion while it lengthens. Examples include resisting weight pull during weight lifting, where tension
develops but force is not sufficient to prevent the weight from being lowered.
Isokinetic muscle contractions: are controlled, concentric or eccentric movements performed at a constant
speed, typically achieved by weight-lifting machines that regulate muscle shortening or lengthening.
Muscle Fiber Types
Skeletal muscle fibers are slow twitch, fast twitch, and intermediate, with varying contraction speeds and
fatigue resistance. Most human muscles contain a mix of these types, making understanding crucial for
strength training.
Slow-twitch fibers: red in appearance, contract slowly and produce small force, but are highly resistant to
fatigue. They can produce large amounts of ATP aerobically, making them ideal for low-intensity exercise like
walking or slow jogging. Most postural muscles are composed of slow-twitch fibers.

Fast-twitch fibers: white with low aerobic capacity, contract rapidly and generate force but quickly fatigue. They
produce ATP anaerobically and are used in activities like jumping, sprinting, and weight lifting due to
their ability to shorten rapidly.
 Intermediate fibers: a combination of fast and slow-twitch fibers, are more red in color and contract rapidly,
producing great force. They are fatigue-resistant due to their well-developed aerobic capacity, and are more
fatigue-resistant than fast-twitch fibers but less so than slow-twitch fibers.

Flexibility
Flexibility denotes the capacity to adeptly maneuver joints throughout their entire range of motion.
Individuals with exceptional flexibility experience ease in joint bending and twisting. Prolonged
periods of inactivity, devoid of regular stretching exercises, may lead to muscular and tendon
shortening, resulting in reduced joint mobility and impaired flexibility. Diverse needs for flexibility are
present among individuals; while athletes especially demand significant flexibility to execute intricate
movements, the average individual also requires a certain degree of flexibility for daily activities.
Studies propose that flexibility not only aids in averting certain muscle-tendon injuries but also holds
potential in mitigating low back.

Stretching Techniques
There are three main stretching techniques

Static streaching Balstic streaching Proprioceptive neuromuscular

facilitation(PNF)
✗ Static stretching involves a ✗ Ballistic stretching involves the ✗ Combines stretching with
gradual extension of a muscle to stretch reflex. alternating contracting and
a point where additional relaxing of muscles.
movement becomes constrained, ✗ Has increased risk of injury to
accompanied by a sensation of muscles and tendons. It has two major types:
slight discomfort, necessitating a) Contract-relax (C-R)
the maintenance of this position stretching
for a specific duration.
b) Contract-relax/antago nist
✗ Holding the stretch position for
contract (CRAC) stretching
20 to 30 seconds (repeated three
to four times) results in an
improvement in flexibility. • This streaching techinque has
weakness in that it requires
✗ Minimal risk of injury partner in some streaching

• minimal injury risk

Body composition
Body composition defines the relative amount of fat and lean body tissue.

The fact that having a high percentage of body fat (a condition known as obesity) is associated with an
increased risk of development chronic diseases and contributes to joint stress during movement is the
reason why body composition is included as a component of health related fitness. Over fatness is highly
associated with heart diseases.

Physical fitness provides protection from the health risk of obesity. It can even reduce the health risks to the
people who have BMI above the standard.

Over fatness and obesity can contribute to the following problems:

✔ Degenerative disease( multiple sclerosis, Alzheimer’s , Parkinson’s….)
✔ Chronic diseases( Hypokinetic diseses, Diabetes, Breast cancer, High blood pressure…)
✔ Shortened life.
Health risks associated with over fatness are impacted by location of the fat. Some of them are:

i. Obesity: has been classified as a primary risk factor for heart disease, alongside high blood pressure, blood
lipids, and tobacco use, due to the growing evidence linking obesity to health risks, particularly heart
disease, by the American Heart Association.

Physical fitness protects against obesity risks, with regular exercise and high cardiovascular fitness reducing
the risk for those above normal BMI. Even high body fat levels may not increase disease risk if metabolic
fitness is good, with healthy blood fat, pressure, and sugar levels. It's crucial to consider cardiovascular and
metabolic fitness levels before assessing the effects of high body weight or fat levels.

Over fatness and obesity can lead to degenerative diseases, health problems, and shortened life. Moderately
over-fat individuals have a 40% higher risk of shortening their life span, while severe obesity results in a 70%
higher death rate.

Obesity is linked to heart disease, diabetes, breast cancer, high blood pressure, asthma, and back pain, with the
incidence of these diseases increasing sixfold in the past 40 years.

Obesity can increase the risk of various diseases due to excessive abdominal and upper body fat.

Major locations of body fat are:

(a) Northern hemisphere(Android fat): fat in the upper part of the body Southern

(b) hemisphere(Gynoid): Lower body fat

(c) Central or Visceral fat: Located at the core of the body_ abdominal cavity.

The waist-to-hip circumference ratio is useful indicator of fat distribution.

Higher waist-to-hip circumference ratio implies greater health risks. As a result regular physical exercise is
necessary to have lower ratio.

In fact, extreme leanness can be risky for health. So maintaining balance of fat and lean body is
crucial for healthy life.
Health Risks Associated With Excessively Low Body Fatness

1. Anorexia nervosa: is a severe eating disorder characterized by fear of maturity and inaccurate body
image. It leads to emaciation, compulsive exercise, and laxative use to achieve excessive leanness.
Identifying individuals with anorexia requires immediate medical and psychological help, as severe
consequences can result. About 25% of anorexia patients engage in compulsive exercise.

2. Bulimia: is an eating disorder characterized by bingeing and purging, often resulting in habitual eating
patterns. The disorder involves periodic large food consumption, followed by purging through forced
regurgitation or laxatives. Although not as severe as anorexia, bulimia can cause serious mental,
gastrointestinal, and dental issues. It may not be easily identified by body fatness measures.

The ideal weight and fat-lean ratio varies by age, with the average healthy adult body fat range being 15-20%
for men and 20-25% for women. High body fat can increase the risk of disease, especially in athletes. While
low body fat may improve performance, it's not a reliable predictor of sports success. Extremely low body fat
percentages can lead to severe health complications, including nutrient deficiencies, fluid/electrolyte
imbalance, and serious conditions like dehydration and starvation. These complications affect various body
functions, including cardiovascular, endocrine, reproductive, skeletal, gastrointestinal, renal, and central
nervous systems.

How to maintain optimal body fat?

• Routine strength training.
• Having healthy well-balanced diet that is low in fat.
• Following consistent sleep patterns.
• Staying hydrated and managing stress are vital to maintain healthy body fat level.

Principles of Exercise Prescription for Health and Fitness

Doctors prescribe medication and exercise prescriptions tailored to individual needs. These prescriptions
include fitness goals, exercise mode, warm-up, primary conditioning period, and cool-down. The Physical
Fitness Course Module provides an introduction to these components.

Fitness Goals

Establishing short-term and long-term fitness goals is crucial for motivation, self-esteem, and a lifetime
commitment to regular exercise. Performance goals are common in health-related physical fitness and can be
modified based on fitness testing. For example, Mr. X sets short-term goals within the first 8 weeks of training,
while Susie sets long-term goals within 18 months. Exercise adherence goals are also important, as regular
exercise improves fitness. Writing personal fitness goals follows guidelines.
Establish realistic fitness goals after self-evaluation and consultation with your instructor. Reaching short-
term fitness goals is crucial for the success of your exercise program, as failure to achieve them can be
discouraging.

Establish realistic long-term fitness goals considering your physical limitations and heredity. Set lifelong
maintenance goals, which are set when fitness goals are met and focus becomes on remaining physically
active. Keep goals in written form and regularly reevaluate them. Recognize obstacles to achieving goals
and be prepared to make mistakes and backslides. Goals provide structure and motivation for a personal
fitness program, and making them a priority will help you stay on track and make progress.

Mode of Exercise

Exercise prescriptions include specific exercise modes like running, swimming, or cycling to improve
cardio respiratory fitness. Key factors include enjoyment, activity availability, and injury risk. Physical
activities are classified as high-impact or low-impact based on joint stress. High-impact activities like
running and aerobic dance are recommended for beginners or those susceptible to injury, while low-impact
activities like walking and cycling are recommended for older or overweight individuals.

Warm-Up: is a brief exercise session before a workout, typically involving light calisthenics or low-
intensity exercises, often including stretching, to increase muscle temperature, blood flow, reduce heart
strain, and reduce muscle and tendon injury risk.

Primary Conditioning Period: The Fitness Goals

The primary conditioning period of exercise involves the mode of exercise, frequency, intensity, and
duration. The recommended frequency is three to five times per week for health-related physical fitness
improvement. Intensity is the amount of physiological stress placed on the body during exercise. Heart rate
is a standard method for determining intensity, while the number of exercise repetitions before muscular
fatigue occurs is more useful for monitoring stress. Stretching muscles beyond their normal lengths
improves flexibility, with low-intensity stretching causing minor tension and high-intensity stretching
causing moderate discomfort. The duration of exercise, including warm-up and cool-down, is generally 20
to 30 minutes per session.

Cool-Down: is a 5- to 15-minute low-intensity exercise following a primary conditioning period. It aims to

allow blood to be returned from muscles to the heart, prevent blood pooling, and reduce post-exercise
muscle soreness. While it may not completely eliminate muscular soreness, it may reduce the severity of
exercise-induced muscle soreness in individuals who perform a proper cool-down.

Means and Methods of Developing Cardio respiratory Fitness

Assess health status and cardio respiratory fitness level to develop exercise prescription, consisting of
warm-up, workout, and cool-down elements for improved fitness.
Warm Up

A warm-up is essential for any workout to increase heart rate, body temperature, and blood flow to
muscles. It typically consists of 5-15 minutes of slow-paced exercise, with stretching exercises optional but
recommended after the cool-down period. For a cardio respiratory workout, a warm-up routine might
include light calisthenics, walking to elevate heart rate, optional stretching, and jogging at a slow pace. If
the workout includes other exercise modes, such as cycling, low-intensity cycling can be substituted in the
warm-up routine.

Workout: Primary Conditioning Period

The exercise prescription for improving cardiovascular fitness involves determining the mode, frequency,
intensity, and duration of the exercise.\

Mode

Cardio respiratory fitness can be improved through various exercise modes, such as walking, jogging,
cycling, and swimming. It is crucial to choose an activity that is enjoyable, convenient, and accessible, as it
increases the likelihood of sticking with the program. High-impact activities, such as running, present a
greater risk of injury than low-impact activities. If you are injury-prone, choose a low-impact activity, while
if you rarely experience injury-related injuries, choose either a high- or low-impact activity.

Historically, most exercise prescriptions have used only one activity mode. However, there are now several
popular activities that promote cardio respiratory fitness, including aerobic dance, biking, calisthenics,
cross-country skiing, rope jumping, rowing, running, skating, stair climbing, swimming, and walking. Cross
training, or a variety of activity modes, is increasingly recommended for training the cardio respiratory
system, as it is considered boring and may reduce injury frequency.

Frequency

The recommended exercise frequency for cardio-respiratory fitness is three to five sessions per week, with
an increase to five days if injury-free. However, it's unlikely to yield greater health or fitness benefits.

Intensity

Cardio respiratory fitness improvements occur when training intensity is 50% of VO2 max, with the
recommended range between 50% and 85% VO2 max. Target heart rate (THR) can be monitored indirectly
through heart rate measurement. The percentage of maximal heart rate (HR max) method is the most
popular method for determining THR, which involves multiplying HR max by 90% and 70%.

For example, the maximal HR of a 20-year-old college student can be estimated by the following formula.
HR max = 220 - 20 = 200 beats/min The THR is then computed as 200 beats/min x 0.70 = 140 beats/min
200 beats/min x 0.90 =180 beats/min THR = 140 to 180 beats/min In this example, the THR to be
maintained during a workout to improve cardio-respiratory fitness is between 140 and 180 beats/min;
this range of exercise intensities is sometimes called the training sensitive zone.
The use of 70% and 90% of maximal heart rate for target rate calculation is based on the relationship
between percent HR max and percent VO2 max.

Exercise intensity should be around 50% VO2 max, with 90% of HR max representing 85% VO2 max. Your
THR will change with age due to decreased maximal heart rate, ranging from 140-180 beats/min for 20-
year-olds to 108-139 beats/min for 60-year-olds.

Duration

Exercise durations are most effective in improving cardio-respiratory fitness, ranging from 20 to 60 minutes.
The duration depends on the individual's initial fitness level and intensity. Poorly conditioned individuals
may only need 20-30 minutes, while highly trained individuals may need 40-60 minutes. Low-intensity
exercise requires longer daily training durations than high-intensity exercise, with individuals exercising at
50% and 70% of VO2 max requiring different durations.

Safety: Improving Cardio respiratory Fitness without Injury

The optimal exercise intensity, duration, and frequency for improving cardio respiratory fitness without
increasing injury risk are between 60% and 80% of VO2 max, with optimal frequency and duration being 3
to 4 days/week and 20 to 60 minutes/day, respectively.

Cool-Down

A cool-down is essential after every training session to promote blood return to the heart, prevent blood
pooling in the arms and legs, and reduce muscle soreness and cardiac irregularities. A cool-down of at least
5 minutes should be followed by 5 to 30 minutes of flexibility exercises, focusing on the muscles used
during training. The type and duration of the stretching session depend on the flexibility goals.

Developing an Individualized Exercise Prescription

The exercise prescription for improving cardiovascular fitness typically consists of three stages: starter
phase, slow progression phase, and maintenance phase, each tailored to individual fitness levels and
exercise mode.

Means and Methods for Starting and Maintaining a Cardio respiratory Fitness Program

Cardio respiratory fitness programs require specific short-term and long-term goals to maintain motivation
and prevent high dropout rates. Establishing these goals is crucial before starting a training program. For
weight-bearing activities, it's essential to wear good shoes for comfort and injury prevention. Investing in
well-cushioned shoes with soft upper material, adequate toe room, well-padded heel and ankle collar, firm
arch support, and a heel lift is essential. Athletic shoe stores often have trained sales personnel to assist in
the selection process.
1. Starter Phase

The starter phase is a crucial part of an exercise program, allowing the body to adapt to exercise and avoid
injury. It typically lasts 2 to 6 weeks, depending on the individual's initial fitness level. Excessive effort
during the first training session can lead to sore muscles and fatigue. It is essential to start slowly and
gradually increase intensity to avoid soreness and personal discouragement.

The starter program should consist of a warm-up, low-intensity training phase, and a cooldown. It's
important to start at a comfortable intensity, avoid increasing training duration or intensity if uncomfortable,
and be aware of new aches or pains, as they indicate injury and need rest for body repair.

2. Slow progression

The slow progression phase, lasting 12-20 weeks, involves rapid exercise progression, gradually increasing
intensity and frequency, and duration. It typically lasts 3-4 times per week, with at least 30 minutes per
session, and an exercise intensity between 70% and 90% HR max, depending on fitness goals.

3. Maintenance

The maintenance phase of exercise prescription typically occurs after 16 to 28 weeks of training for college-
age students. This stage is when fitness goals are achieved and training is no longer necessary. The objective
is to maintain this level of fitness, as fitness is not something that can be easily bought. The key question is
how much training is needed during this phase to prevent a decline in cardio respiratory fitness.

Studies indicate that the intensity of exercise is crucial for maintaining cardio respiratory fitness. If exercise
intensity and duration remain constant during the slow progression phase, the frequency and duration can be
reduced to as few as two days per week without significant fitness loss. Conversely, a one-third decrease in
intensity results in a significant decrease in cardio respiratory fitness. Therefore, maintaining exercise
intensity is less effective than improving fitness levels.

Training Techniques

Endurance training is an exercise method aimed at enhancing cardio-respiratory fitness, with various
techniques evolving over time, including several common ones.

1. Cross training is a popular method that involves multiple training modes, such as running, swimming,
and cycling. It reduces boredom and injury incidence by avoiding overuse of body parts. However, it lacks
training specificity, as daily jogging doesn't improve swimming endurance or swimming endurance. To
improve endurance in a specific activity, training should use exercises similar to that activity.

2. Long, slow distance training is a popular cardio respiratory training technique that requires a steady, sub
maximal exercise intensity around 70% HR max. It can be applied to any exercise mode and can be
extended to 40-60 minutes per session if injuries are not a concern. The advantage of continuous
training is a lower risk of injury compared to more intensive training.
3. Interval training involves repeated, intense workouts lasting 1- to 5-minutes, followed by a rest period.
This technique is popular among athletes who want to improve their fitness levels and competitiveness in
specific sports. With proper exercise spacing and rest periods, interval training can accomplish more work
than long, slow distance training. It offers a variety of workouts, reducing the tedium associated with other
forms of training, making it a popular choice for athletes looking to build endurance and competitiveness.

4. Fartlek training, a Swedish term meaning "speed play," is a popular form of long-distance running that
involves free form running on various surfaces, such as trails, roads, and golf courses. This type of training
offers variety and reduces boredom, making it a popular choice for runners.

Motivation to Maintain Cardio respiratory Fitness

Over half of people who start a cardio respiratory fitness program quit within the first six months due to lack
of time. To avoid this, it is essential to schedule a regular time for exercise and stick with it. A small
investment in time can lead to significant improvements in fitness and health. To improve cardio respiratory
fitness, three 30-minute workouts per week, including warm-ups, cool-downs, and showers, is required,
leaving 165 hours per week for other tasks.

To maintain commitment, choose a training technique that is enjoyable and convenient, and choose a partner
who is both enjoyable and a good exercise role model. Keeping a record of your training program helps
track progress and motivates you when you notice improvements in your fitness level. By following these
guidelines, anyone can find time to exercise and maintain a healthy lifestyle.

Initially, you may experience discomfort and soreness during exercise sessions. However, this is normal and
will fade over time. As your fitness level improves, you will feel better and look better. Despite the time and
effort required to achieve cardio respiratory fitness, the rewards are worth it.

Means and Methods of Developing Muscle Fitness

Guiding Principles for Designing a Strength and Endurance Program

The Concept of Progressive Resistance Exercise

Progressive resistance exercise (PRE) is a method of weight training that involves periodically elevating the
load against which muscles work to increase strength and endurance, thereby achieving the desired gains in
strength and endurance.

Principle of Specificity

The principle of specificity of training states that the development of muscular strength and endurance is
specific to the muscle group and training intensity. The muscles that are trained will only improve in
strength and endurance, not arm muscles. The training intensity determines whether the muscular adaptation
is primarily an increase in strength or endurance. High-intensity training increases both muscular

10
strength and size with limited improvements in endurance, while high-repetition, low-intensity
training promotes an increase in muscular endurance with limited improvements in size and strength.

Designing a weight-training program for muscle strength improvement involves adhering to basic
principles, focusing on strength and endurance. The type of program depends on goals and available
equipment. Other considerations include personal goals, equipment types, and other factors.

Safety Concerns

To develop a safe weight-training program, it is essential to follow safety guidelines. When using free
weights, have spotters assist in lifting exercises, as many weight machines reduce the need for spotters.
Secure the collars on the end of free weight bars to prevent weights from falling off, as dropping weight
plates can cause serious injuries. Warm up properly before weight-lifting exercises, and avoid holding your
breath during lifting. Exhale while lifting and inhale while lowering, and breathe through both nose and
mouth. While high-speed weight lifting may be superior in terms of strength gains, slow movements may
reduce injury risk. Use lightweights in the beginning to follow proper maneuvers, especially when lifting
free weights.

Training to Improve Strength versus Training to Improve Endurance

Weight training programs for strength and muscular endurance differ mainly in repetitions and resistance.
Low-repetition/high-resistance training leads to the greatest strength gains, while high repetitions and low
resistance improve muscular endurance. However, low-repetition/high-resistance training is optimal for
increasing strength and improving muscular endurance. High repetition/low resistance training improves
endurance but only results in small strength increases, especially in less fit individuals.

Types of Weight Training Programs

Weight training programs can be divided into three general categories classified by the type of muscle
contraction involved: isotonic, isometric, and isokinetic.

1. Isotonic programs involve contracting a muscle against a movable load, such as free weights or weights
mounted by cables or chains, and are the most popular type of weight training program today.

2. Isometric strength training programs involve contracting a muscle at a fixed angle against an immovable
object. Interest in strength training surged in the 1950s, with claims that maximal strength could be
increased by 6 seconds of muscle contraction at two-thirds of maximum tension daily for 5 days per week.

➢ Isometric training differs from isotonic training in two key ways. Firstly, it focuses on the specific joint
angle of the muscle group being trained, requiring isometric contractions at multiple angles to achieve full
range of motion. Secondly, isometric muscle contractions can lead to a valsalva maneuver, which can reduce
blood flow to the brain and cause dizziness and fainting. This is particularly dangerous for individuals at
high risk of coronary disease. It is essential to continue breathing during any isometric or isotonic
contraction.

Isokinetic programs are a relatively new strength training method that uses machines to control the
speed of movement during muscle contraction. These machines, initially expensive and used
11
primarily for injury rehabilitation, have recently become less expensive and use a piston device to limit
movement speed throughout the exercise range, similar to a shock absorber on a car.

Exercise Prescription for Weight Training: An Overview

The concept of intensity, duration, and frequency of exercise is applicable to improving muscular strength
and endurance through weight training. The intensity is measured by the number of repetition maximums
(RM), while the duration is measured by the number of sets performed. The repetition maximum (RM) is
the maximum load a muscle group can lift before tiring, with higher weight lifted when performing a low
number of Rms.

A set is the number of consecutive repetitions (reps) performed without resting, such as 6 RM. The duration
of weight training is measured by the number of sets performed, not by time. There is disagreement on the
optimum number of reps and sets for improving strength and endurance. For strength, 3 sets of 6 reps are
generally recommended. Progressive resistance involves increasing the weight lifted a specific number of
reps. Once 8 reps can be performed, the load should be increased to a level where 6 reps are maximal. 6 reps
result in the greatest strength improvement, and 3 sets result in the greatest strength gains. For muscular
endurance, 4 to 6 sets of 18 to 20 reps are recommended. Endurance can be improved by increasing the
number of reps progressively while maintaining the same load or increasing the weight while maintaining
the same number of reps.

Research suggests 2-3 days of weekly exercise is optimal for strength gains, but once the desired level is
achieved, one high-intensity training session is sufficient for maintenance. For muscular endurance
improvement, 3-5 days per week seems adequate, though research on optimal frequency is limited.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase,
and the maintenance phase.

The starter phase aims to gradually build strength without injury by starting weight training slowly with
light weights, high repetitions, and only two sets per exercise. The recommended frequency is twice per
week, and the duration varies from 1 to 3 weeks, depending on initial strength fitness level. A sedentary
person may spend 3 weeks in this phase.

The slow progression phase of strength training can last 4-21 weeks, depending on the initial strength level
and long-term goal. It involves three changes: increasing training frequency, increasing weight lifted and
repetitions, and increasing sets. The goal is to gradually increase muscular strength until reaching the
desired level. After reaching the strength goal, the long-term objective is to maintain this level, entering the
maintenance phase of the strength training exercise prescription.

Maintaining strength after reaching goals requires a lifelong effort in weight training. Strength is lost
without exercise, but the effort required for muscular strength is less than the initial effort needed to gain it.
Research shows that as little as one workout per week is required to maintain strength.

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 Means and Methods of Developing Flexibility

Exercise Prescription for Improving Flexibility

Flexibility programs should include either PNF or static stretching exercises for safety reasons. The
stretching exercise prescription should be 2 to 5 days per week, lasting 10 to 30 minutes daily. The first
week is the starter phase, with one session per week during the first 4 weeks of the slow progression phase.
The duration of each session should be approximately 5 minutes, gradually increasing to 20 to 30 minutes
after 6 to 12 weeks. The physiological reason for increasing the duration of stretching is that each stretch
position is held for progressively longer durations as the program continues. For example, start with 15
seconds of stretching and add 5 seconds each week up to 30 seconds.

Stretching a limb beyond mild discomfort is generally not recommended. However, increasing the range of
motion during a stretch can alter the intensity of stretching. As flexibility improves, the range of motion will
gradually increase. Exercises designed for regular stretching to increase flexibility use major joints and
muscle groups, which tend to decrease in range of motion with age and disuse. These exercises may require
a partner.

How to Avoid Hazardous Exercises

Exercises can potentially harm the musculoskeletal system, and their injury causes depend on their
performance.

To prevent injury, follow these key points during an exercise session.Avoid breathe holding. Try to breathe
as normally as possible during the exercise.

 Avoid full flexion of the knee or neck

 Avoid full extension of the knee, neck, or back.

 Do not stretch muscles that are already stretched such as the abdominal muscles

 Do not stretch any joint to the point that ligaments and joint capsules are stressed

 Use extreme precaution when using an assistant to help with passive stretches

 Avoid extension and flexion of the spine in a forceful manner

 Don‘t stretch to the point of pain. Remember you want to stretch muscles, not joints!

 Don‘t use ballistic stretches if you have osteoporosis or arthritis.

 Don‘t ballistically stretch weak or recently injured muscles.

 Don‘t stretch swollen joints without professional supervision

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Introduction
Research in the field of exercise science has resulted in the establishment of recommendations that may be
used to create a program that is both safe and effective in improving personal fitness. This chapter's
objective is to present you with an overview of the health-related aspects of fitness as well as the concepts
of exercise prescription for the purpose of enhancing your physical fitness. The fundamental ideas that are
going to be discussed in this chapter are applicable to both men and women, as well as people of all ages
and degrees of physical physical fitness.
 Table Of Contents
Health related components of fitness and principles of exercise prescription ..………………………1

4.1. Health Related Components of Fitness……………………………………………………………...1

4.1.1 Cardio respiratory Fitness.............................................................................……………..1

4.1.2 .Muscle Fitness............................................................................................…...…………...1

4.1.3 .Flexibility .......................................................…...........................................………………3

4.1.4 Body Composition ..................................................................................…………………..3

4.2. Principles of exercise prescription for health and fitness ..........................………………………...5

4.2.1 Fitness Goals ................................................................................................……………....6

4.2.2Mode of Exercise .....................................................................................….……………….6

4.2.3 Warm Up......................................................................................................……………….7

4.2.4 Primary Conditioning Period: The Workout Plan ......................................…………….7

4.2.5Cool – Down ................................................................................................………………...8

4.3. Individualizing workout.........................................................................……………………………...8

4.4. Means and methods of developing cardio-respiratory fitness.....................…………………….….8

4.4.1 Exercise prescription for Cardio-respiratory Fitness .....................................…………..9

4.4.2 Starting and Maintaining a Cardio-respiratory Fitness Program ..................…………9

4.4.3 Training Techniques ....................................................................................……………….9

4.5. Means and methods of developing muscle fitness.....................................………………………….10

` 4.5.1 Guiding Principles for Designing a Strength and Endurance Program………………..11

4.5.2 Types of Weight Training Programs.................................................……………………..11

4.5.3 Exercise Prescription for Weight Training: an overview .................……………………12

4.5.4 Developing an Individualized Exercise Prescription........................…………………….12

4.6. Means and methods of developing flexibility............................................…………………………..13

4.6.1 Exercise Prescription for Improving Flexibility ...............................…………………….13

4.6.2 How to Avoid Hazardous Exercise..................................................……………………….13