Ex rx 1
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Transcript of Ex rx 1
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Meet individuals health & fitness goals
Based on application of scientific evidence Intended as guidelines for
apparently healthy adults
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Health • Cardiovascular (aerobic) fitness• Muscular strength and endurance• Flexibility• Body composition• Neuromuscular fitness (balance, agility)
Bone health Performance (elderly-deconditioned)
• Balance • Agility
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Individual’s goals Physical ability Health status Available equipment
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Warm up• 5-10 minutes of low to moderate intensity*
Conditioning• 20-60 minutes • 10 minutes bouts if accumulate 20-60 min daily
Cool-down• 5-10 minutes of low to moderate intensity*
Stretching• 10 minutes after warm-up r cool-down phase
• * Low -- <40 % Moderate -- 40-60%
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FITT principle• F = Frequency• I = Intensity• T = Time (duration)• T = Type (mode)
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Function ( and interaction) of: F – I – T
Dose-response relationship Minimum/maximum necessary related
to health/fitness goals Any or some exercise preferable
inactivity
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aerobic exercise, weight bearing, flexibility Moderate (40-60%)• at least 5 d·wk-1
Vigorous (>60%)• at least 3 d·wk-1
Combination• 3 to 5 d·wk-1 of moderate- and vigorous• recommended for the majority of adults Muscular Strength and Neuromuscular • 2-3 d·wk-1
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An increasing intensity yields a positive continuum of health/fitness benefits.
Moderate intensity • recommended as minimum to achieve
health/fitness benefits
Combination of moderate and vigorous intensity intensity results in substantial increases in
HR and breathing
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HR reserve (HRR) VO2 reserve (VO2R) Ratings of perceived exertion (RPE) Talk test Absolute energy expenditure per minute
(kcal·min-1) % age-predicted HRmax % oxygen uptake (%VO2) Metabolic Equivalents (METs)
. .
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Conventional: 220 – age• Underestimates HRmax for both genders <40
years• Overestimates HRmax for both genders >40
years More accurate predictor:
• HRmax = 206.9 – (0.67 x age)
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Figure 7-2
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Figure 7-2
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Figure 7-2
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Prescribed as a measure of:• amount of time physical activity is performed• total caloric expenditure
Continuous or intermittent Dose-related to health/fitness benefits
• Recommended minimum is 1,000 kcal·wk-1
150 min·wk-1 (~30 min·d-1)• Pedometer steps useful assessment of
quantity 3,000 to 4,000 steps per day
• Maximum safe quantity of exercise not known
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Recommendations for most adults: Moderate Intensity At least 30 minutes >5 d·wk-1 Vigorous Intensity At least 20 minutes >3 d·wk-1 Combo (Moderate and Vigorous intensity) At least 20 to 30 minutes 3 to 5 d·wk-1 Promote/maintain weight loss: 50 to 60 min·d-1 daily exercise total 300 minutes moderate, 150 minutes vigorous or an
equivalent combination
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Improve health/fitness exercise should be:• rhythmic• aerobic type• large muscle groups
Physiologic adaptations are specific to the type of exercise performed
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Table 7-3
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Dependent on individual’s health status, exercise tolerance, and exercise program goals
Any component of FITT may be increased• Initially, gradual increase in duration (5–10
minutes) every 1 to 2 weeks over first 4 to 6 weeks is reasonable.
• After 1 month or more, frequency and intensity may be gradually adjusted until recommended quality and quantity of exercise are met.
Following adjustments, monitor individual for adverse effects
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p. 166
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Weight lifting or other devices improve strength, endurance, and power
Health-related resistance program goals• Maintain fitness to perform activities of daily
living• Manage, attenuate, or prevent chronic
diseases Important with increasing age
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Box 7-3 (p. 172) Train each muscle group 2-4 sets Include multijoint exercises Each muscle group trained 2-3 d/wk 8-12 reps (60-80%) Elderly 10-15 reps Proper technique
• Breathing
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Recommended for all adults Purpose
• Improve range of motion• Counters loss of ROM with aging
10 minutes involving the major muscle
performed to the limits of discomfort (mild tightness)
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Box 7-4
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Recommended particularly for older persons who are at increased risk of falling
Includes:• Balance• Proprioceptive training
Recommended 2 to 3 d·wk-1
Options: Tai Chi, Pilates, and yoga