Exercise

Prescription
Chapter 3
HLT 160
Amanda Alcorn, M.S.Ed.

Exercise Prescription
Cardiovascular

Endurance

ADLs

Muscular

Strength and Endurance

Muscular Flexibility

Exercise

Recs based on ACSM guidelines

Cardiovascular Exercise
Prescription
Objective:
4

improve the capacity of the CS

Factors:
Intensity
Mode
Duration
Frequency

Cardiorespiratory

development occurs
when heart is working between 30-85%
HRR

HRR = MHR-RHR

Exercise - Intensity
Cardiorespiratory training zone, or how hard a
person has to exercise
Training Intensity (30-85%) Calculations:
Find your RHR
MHR = 207 (.7 x age)
TI = HRR x %TI + RHR

Find TI range to estimate

rate of intensity
Ideally, HR should be
maintained at 60-85% for best development

Why Vigorous Intensity

exercise?
Vigorous

intensity (exercise intensity

that is above 60% of maximal
capacity) yields higher improvements in
VO2 max, then moderate activity
therefore a preferred intensity.
Vigorous activity also provides greater
benefits in the realms of:

Personal fitness
Chronic disease and disability prevention
Decreased risk for premature mortality
Lifetime weight management

Mode of Exercise
Must

be aerobic exercise!

Involve major muscle groups

Rhythmic
Continuous

Examples
Mode

of aerobic activity?

based on personal preference of

aerobic activity (keep activities achieving
desired HR intensity, in mind!)

Duration of
Exercise
Based

on INTENSITY

30-50% intensity = minimum 30 minutes

85% intensity = 20 minutes

Consensus:

20-60 minutes of moderate

intensity
ACSM:

30-60 minutes, 3-5 days/week

Frequency of Exercise
60-85%

HRR:3x/week @ 30 minutes
(non-consecutive days)
Less than 60% HRR: 30-60 min,
more than 3 days/week
Weight-loss program:60-90 minutes,
moderate-light intensity, approx. 5
days/week
Again, ACSM:

30-60 min., 3-5 days/week

Rate of Progression
Dependent upon individual:
Health status
Exercise tolerance
Exercise program goals
Increase duration, frequency, and
intensity of exercise until you reach your
fitness goals.

on to Muscular Strength &

Endurance
Overload

principle: for strength and

endurance to improve, significant
resistance must be placed on the
muscle to increase physical capacity.

Specificity

of training requires both

muscular strength and endurance, in
order for specific gains to be met.

Ex: muscular endurance? Low weight,

high reps. Muscular strength? High
weight, low reps, i.e. 1-RM.

Muscular Strength Prescription

Mode
Isometric exercise: ST with muscle
contraction that does not produce
movement.
Dynamic exercise: ST with muscle
contraction that produces movement.

Concentric vs. eccentric resistance

*depends on the equipment available

and specific objective of the training program

Resistance
Progressive resistance training (8-12 RM)
Produces strength, endurance and muscular
hypertrophy.
Idea that adequate strength gains occur in
the 8-12 repetition range.
Once 12 reps can be accomplished,
resistance should be increased 5-10 lbs, and
work up to 12 reps.

Alter resistance and reps with age

and fitness level

 SETS

General recs: 2-4 sets per exercise

REST

Optimal Strength(1-2RM): 2-3 minutes

recovery between sets
Muscular Endurance (8-12RM): 30 sec2min with alternated exercises (i.e.
shoulders & back)

FREQUENCY

2-3 days/week, non-consecutive

Flexibility
Mode

Static
Ballistic
Dynamic
Controlled Ballistic
PNF (proprioceptive neuromuscular
facilitation)

 INTENSITY

To the point of mild tension or limits of

discomfort

REPETITIONS

Large muscle groups

FREQUENCY

At least 2-3 days per week, preferably

most days of the week

*See appendix B

Back Pain & Exercise

Back

pain/injury is most commonly the

result of physical inactivity.

Prevention

begins with:

Physical activity
Good posture
Stress management