Principles Of Exercise - Pehp

RecommendationsBasic recommendations from ACSM and AHA:Do moderately intense cardio 30 minutes a day, five days aweekOrDo vigorously intense cardio 20 minutes a day, 3 days a weekAndDo eight to 10 strength-training exercises, eight to 12repetitions of each exercise twice a week.

Physical Activity & ExercisePhysical activity and exercise are terms that describedifferent concepts.Physical activity is defined as any bodilymovement produced by skeletal musclethat results in energy expenditure.Exercise is a subset of physical activity that is planned,structured, and repetitive and has as a final or anintermediate objective the improvement or maintenance ofphysical fitness.ACSM’S Guidelines For ExerciseTesting and Prescription

Making A CommitmentThe decision to carry out a physical fitness program cannot betaken lightly. It requires a lifelong commitment of time and effort.Exercise must become one of those things you do withoutquestion, like bathing and brushing your teeth.Patience is essential. Start gradually and don’t try to do too muchtoo soon. Don’t quit before you have the chance to experiencethe rewards of improved fitness. You can’t regain in a few dayswhat you have lost in years of sedentary living, but if youpersevere, you can get it back!Consistency, Consistency, Consistency!

Components of Exercise Cardiovascular Muscle Strength Muscular Endurance FlexibilityACSM’S Guidelines For ExerciseTesting and Prescription

CardiovascularCardio respiratory fitness is related to the ability to perform largemuscle, dynamic, moderate-to-high intensity exercise forprolonged periods.Warm up and stretching Important to stretch your muscles after blood is flowing 5-10 minute at low intensity Usually warm-up doing the same activity as workout at anintensity of 50 – 60% Maximum Heart RateCooling down Similar to warm up 5 – 10 min at low intensity Stretch at endACSM’S Guidelines For ExerciseTesting and Prescription

CardiovascularExamples of Cardiovascular Exercise: Benefits of Cardiovascular Exercise:Jogging/walking (indoor, outdoor)CyclingJumping ropeAerobic classesStair steppingEllipticalAny exercise that keeps your HR in targetHR zone Decreases risk of heart diseaseIncreases lung capacityDecreases blood pressureReduces risk for diabetesBurns body fatIncreases metabolismStrengthens cardiovascularsystem (heart, lungs, etc.) Strengthens immune system Lowers stress levelACSM’S Guidelines For ExerciseTesting and Prescription

Calculate Your Exercise Target RateEstimate your maximum heart rate: Take 220 – (your age) (HRmax).Determine your lower-limit exercise heart rate: Multiply your maximum heart rate by 0.6.Determine your upper-limit exercise heart rate: Multiply your maximum heart rate by 0.8.Your exercise target heart rate range isbetween your upper and lower limits.*For beginners, exercising at the lower end of the exercise heart rate rangefor a longer time is better than exercising at the higher end of the range fora shorter time.ACSM’S Guidelines For ExerciseTesting and Prescription

Muscular StrengthMuscular strength – The maximal force that can be generated by aspecific muscle or muscle groupMuscular strength workouts Heavy weight with lower reps. (1-10 Reps)Working slower, with breaks in between setsChoose 2 or 3 different muscle groups to work perworkoutExample: Sets X Reps2X8% of 1 RM70 – 90%ACSM’S Guidelines For ExerciseTesting and PrescriptionRest Between Sets1 – 2 Minutes

Muscular EnduranceMuscular endurance – The ability of a muscle group to execute repeatedcontractions over a period of time sufficient to cause muscular fatigue.Types of exercises Circuit training Push ups / sit ups Bicycle Running Sprints Swimming Light weight liftingExample:Sets X Reps(2-5) X (10-30)Benefits Makes you healthier overall Gives you more energy Reduces the risk of disease Controls obesity% of 1 RM50 – 60%ACSM’S Guidelines For ExerciseTesting and PrescriptionRest Between Sets1 –2 Minutes

FlexibilityFlexibility – The ability to move a joint through its completerange of motion.Benefits Helps balance muscle groups Improves physical performance and decreases risk ofinjury Reduces muscle soreness and improves posture Reduces risk of lower back pain Improves muscle coordination Enhances enjoyment of physical activitiesACSM’S Guidelines For ExerciseTesting and Prescription

FlexibilityTypes of stretching. Static stretching – Gradual lengthening of muscle andtendonsPassive stretching – Involves partner or equipment, such asa towel, pole, or rubber matting.PNF stretching - A trainer performs a series of intensecontractions and using a partner or equipment to help stretch.Ballistic stretching – Involves bouncing or bobbing to attain agreater range of motion and stretch. This is notrecommended!Warm upIt is always important to warm up before you begin stretching with some type of cardio workout for5-10 minutes. This causes a gradual increase in the heart rate, blood pressure, circulation, andthe temperature of the active muscles.Cool DownDo not stop suddenly after vigorous exercise. Gradually bring your body back to resting and endwith a 5-10 minute session of stretching.ACSM’S Guidelines For ExerciseTesting and Prescription

Muscular endurance – The ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue. . PNF stretching - A trainer performs a series of intense contractions and using a partner or equipment to help stretch.