Post on 21-Dec-2015
Exercise Prescription
• Fitness training programs to be well-rounded– Cardiorespiratory
endurance– Muscular
strength/muscular endurance
– Flexibility– Activities planned
improve/maintain healthy body composition
Photo taken by FitnessFreakLA and is available for download at Wikimedia Commons
Exercise Prescription
• Once activities are chosen, program elements are to be completed:
• F = Frequency of workout• I = Intensity of workout• T = Time of workout
F = Frequency• Frequency differs
depending on fitness component– Cardio:
• 3 x week if vigorous intensity
• 5 x week if moderate intensity
– Muscular strength/muscular endurance, flexibility• 2 x week
Image was taken by Thamizhpparithi Maari and available for download via Wikimedia Commons
Class Exercise: Identify Fitness Component, Frequency
Image #1 released into public domain by Adrian Pingstone. Image #2 was taken at a US Air Force workout and is thus in the public domain
I = Intensity• Cardio endurance
– Heart rate (60-85% of “heart rate reserve”)• Target heart rate calculator
(calorieking.com)• Target heart rate equation
controversies• HUNT Study:
underestimation (2012)– Rate of perceived exertion– “Talk test”– “Moderate,” “vigorous” =
underestimation (PLOS One, 2014)
I = Intensity
• Muscular strength/muscular endurance– Intensity determined by weight
or resistance applied• Muscular strength = heavier
weights, fewer repetitions• Muscular endurance = lighter
weights, more repetitions – OMNI Perceived Exertion Scale
for resistance training (~6-8)
Intensity (continued)
• Flexibility– Intensity determined by sensation of stretch in the
muscle or muscle group• Pain = too intense• No feeling = not intense enough
T = Time• Cardio endurance
– 20 minutes minimum if workout is vigorous
– 30 minutes if workout is moderate intensity
• Muscular strength/endurance, flexibility– No specific time limit– All major muscle groups
need attention– Can happen in as little as
15 minutes with right exercises
Image taken by “SlimVirgin,” retrieved from Wikimedia Commons