CHAPTER#16

EXERCISE PERSCRIPTIONS
FOR HEALTH AND FITNESS
PRESENTED BY;RABAIL TARIQ
 INTRODUCTION:

• Physical activity (PA) is any form of muscular activity. Physical activity results
in the expenditure of energy proportional to muscular work.
• Physical fitness is ability to perform different activities.
• Exercise represents a subset of physical activity that is planned, with a goal of
improving or maintaining fitness.
• Physical inactivity has been classified as a primary risk factor for coronary
heart disease.
• Regular participation in physical activity can reduce the overall risk for those
who smoke or who are hypertensive.
 PRESCRIPTION OF EXERCISE:

• The concern about the proper dose of exercise needed to

bring about a desired effect (response).
• Potency The potency is a relatively unimportant
characteristic in that it makes little difference. walking four
miles is as effective in expending calories as running two
miles.
• Slope. gives some information about how much of a change
in effect is obtained from a change in dose.
• Maximal effect. The maximal effect of a exercise varies with
the type of exercise. strenuous exercise can cause an
increase in V˙O2 max as well as modify risk factors, while
light-to-moderate exercise can change risk factors with a
smaller impact on V˙O2 max.
• Variability. The effect of a exercise varies between individuals—and
within individuals. The variability in the dose required to bring about
a particular effect and the variability in the effect associated with a
given dose.
• Side effect. No drug produces a single effect. The spectrum of effects
might include adverse (side) effects that limit the usefulness of the
drug. For exercise, the side effects might include increased risk of
injury.
 Dose-Response:
• The dose of physical activity and exercise is usually characterized by the FITT
principle, which contains the following factors:
• Frequency (F)—how often an activity is done. This could be expressed in days per
week or the number of times per day.
• Intensity (I)—how hard the activity is. Intensity can be described in terms of % V˙O2
max, % maximal heart rate, rating of perceived exertion, and the lactate threshold
• Time (T)—the duration of the activity. This is typically expressed as the number of
minutes of activity.
• Type (T)—the mode or kind of activity done. This could simply refer to whether the
exercise is a resistance vs. cardiovascular endurance type, or within the latter,
swimming vs. running vs. rowing
 Physical Activity and Health
• proper dose of exercise to bring about a desired effect is a crucial one in the
prescription of exercise.
• Certain physiological variables respond quickly to a “dose” of exercise. For
example, the sympathetic nervous system, blood lactate, and heart rate adapt
rapidly to exercise training, taking only days to see changes in response.
• Patterns of responses;
• Acute responses—occur with one or several exercise bouts but do not improve
further
• Rapid responses—benefits occur early and plateau
• Linear—gains are made continuously over time
• Delayed—occur only after weeks of training
• In 1995, in an attempt to deal with the epidemic of physical inactivity
and its impact on health, the American College of Sports Medicine.
• Their recommendation was that every adult should accumulate 30
minutes or more of moderate-intensity (3 to 5.9 METs) physical
activity on most, preferably all, days of the week
 Physical Activity Guidelines.
• To realize the health-related benefits of physical activity, adults should
do between 150 and 300 minutes of moderate-intensity physical
activity per week,
• OR 75 to 150 minutes of vigorous-intensity physical activity per week,
or some combination of the two.
• Resistance training (8 to 10 exercises, 8 to 12 repetitions) should be
done on two or more nonconsecutive days per week).