PED001

EXERCISE PRESCRIPTION
AND MANAGEMENT
AEROBIC VS. ANAEROBIC
🞭 Aerobic – Aero is Greek prefix for “air”
🞤 Refers to presence of oxygen
🞤 Activities that increase your heart rate for an extended
period.
🞤 Works the cardiovascular and respiratory systems
🞤 Also called cardiovascular exercise
🞭 Anaerobic
🞤 Refers to the absence of oxygen
🞤 high intensity exercise happens in short bursts, often at
maximum level of exertion.
BENEFITS OF EXERCISE:
LOWER
S
CHOLE
ST EROL
STRENGTHENS HEART AND LUNGS
IMPROVES SLEEP
E N C E
ENHANCES FEELING F I D OF WELL-BEING E
C O N U R
O VE S S
STRENGTHENS
S MUSCLES
M PR
I IMPROVES R E
D P AND BONES
APPEARANCE LOO
B INCR PREVENTS
E S E ASE AND
HELP A S S EN INJURY
A S E
S E ERG I SE
COMECRWEIGH IO N Y R T D
P O
D SIT T C AT E A
ION ORDO INNT
R OL A ISK O F H
CO RND BO N
V ES E S DY TI O
RO D U C M O
IM P
R E ES O F
E T NG E
DIAB ES RA
REDUCES STRESS AND TENSION R O V
I M P
BARRIERS TO PHYSICAL ACTIVITIES

🞭 1. Lack of time
🞭 2. Social Support
🞭 3. Lack of Energy
🞭 4. Lack of Motivation
🞭 5. Fear of Injury
🞭 6. Lack of Skill
🞭 7. High Costs and Lack of Facilities
🞭 8. Weather Conditions
SOMATOTYPES BODY TYPES
🞭 Somatotype – inherited body type based on skeletal frame
and body composition
Endomorph
•pear shaped body
•rounded head
•wide hips and shoulders
•wider front to back rather
than side to side.
•Accumulation of fat on
body, upper arms and
thighs
Mesomorph Ectomorph
•wedge shaped body •high forehead
•cubical head •receding chin
•wide broad shoulders •narrow shoulders and
•muscled arms and legs hips
•narrow hips •narrow chest and
•narrow from front to back abdomen
rather than side to side. •thin arms and legs
•minimum amount of fat •lean muscle and fat
 
THE BASIC OF HEART RATE AND EXERCISE:

 
⮚ Heart Rate (HR) – is stated as the number of times the heart
beats in one (1) minute. The rate at which your heart beats during
the exercise determines which energy system your body uses and
what type of fitness you develop. 

🞭Resting Heart Rate (RHR) is your heart rate when you are at
rest, that is lying down but awake, and not having recently
exerted yourself. Typically between 60-80 bpm.

🞭Maximum Heart Rate (MHR) is the number of beats per

minute of the heart when working at its maximum
🞤 Calculated as 220 – age = MHR The most common
formula used is Karvonen Method. 
🞭 Target Heart Rate Zone (THR) refers to the
heart rate needed to gain a training benefit. The
THR is divided into five (5) different levels or
zone based on the percentage of MHR
achieved. Each zone represents a different type of
training.

🞭 Heart Rate Reserve (HRR) – refers to the range

between resting and maximum heart rate.

🞭 Exercise Pulse Rate (EPR) – refers to the heart

rate during exercise. 
 PULSE CHECK
Radial Pulse
🞭Place the tips of the middle
and index fingers at the base of
the thumb. Press down lightly
Carotid Pulse
■Place the tips of the middle
and index fingers gently just to
side of the throat on the side of
the neck

You may take your pulse for six seconds and then add a zero
to get the Heart Rate for one minute (6x10 = 60 seconds).
Or for 10 seconds and multiply by 6
Or for 15 seconds and multiply by 4
FITT PRINCIPLE
The FITT Principle describes how to safely
apply the principles of overload, change one or
more of the following variables:
🞤Frequency – how often you work
🞤Intensity – how hard you work
🞤Time – how long you work
🞤Type – type of exercise
FREQUENCY 2 – 3 days 5 – 6 days 3 or more
per week per week times/week

INTENSITY moderate heart rate to the point

weight in target of mild
zone discomfort
TIME 3-4 sets, 20 – 60 10 – 30
6-15 reps. minutes seconds

TYPE major major major

muscle muscles muscle
groups groups groups
PHYSICAL ACTIVITY RECOMMENDATIONS

🞭 Recommends the following amounts of physical

activity for adolescences
🞤Frequency – daily
🞤Intensity – moderate to high
🞤Time – 60 minutes
🞤Type – cardiovascular endurance, muscular strength
and bone strength
HOW DOES THE FITT PRINCIPLE APPLY TO BODY
COMPOSITION?

Body composition results largely from physical activity levels in the other
components:
🞭 Cardiovascular exercise expends calories.
🞭 Muscle strength and endurance activities expend calories and build
muscle (MUSCLE BURNS CALORIES FASTER THAN FAT!)
🞭 Flexibility exercises allow the body to better tolerate the other exercises.

DON’T FORGET ABOUT PROPER

NUTRITION!!!!