Chapter 16: Exercise Prescriptions for Health and Fitness

Objectives

By studying this chapter, you should be able to do the following:

1. Contrast exercise with physical activity; explain how both relate to a lower risk of CHD and improvement in cardiorespiratory fitness (CRF).

2. Describe the current public health physical activity recommendation from the U.S. Physical Activity Guidelines to improve the health status of sedentary U.S. adults.

3. Explain what screening and progression mean for a person wanting to initiate an exercise program.

4. Identify low-, moderate-, and vigorous-intensity activities, and describe the volume of physical activity (by time, MET-min, and if appropriate, steps) needed to achieve these thresholds.

5. Identify the optimal range of frequency, intensity, time (duration), and type (FITT) of activity associated with improvements in CRF.

6. Calculate a target heart rate range by either the heart rate reserve or percent of maximal HR method.

7. Discuss guidelines related to progression that facilitate the transition from easy to more demanding exercise programs.

8. Explain how the target heart rate (THR) helps adjust exercise intensity in times of high heat, humidity, or while at altitude.

9. Describe the health benefits of resistance training and summarize recommended resistance-training and stretching programs for adults.

Outline

Prescription of Exercise

• Dose-Response

• Physical Activity and Health

• Physical Activity Guidelines to Improve Health

• Physical Activity Volume

• Physical Activity Intensity Thresholds

• Light-intensity Physical Activity, Step Counts, and Health

General Guidelines for Improving Fitness

• $V⋅O2$ max and Health

• Assessing $V⋅O2$ max

• Estimating $V⋅O2$ max

• Screening

• Progression

• Warm-Up, Stretch, and Cool-Down, Stretch

Exercise Prescription for CRF

• Frequency

• Intensity

• Time (Duration)

• Monitoring Heart Rate

Sequence of Physical Activity

• Walking

• Jogging

• Games and Sports

Strength and Flexibility Training

Environmental Concerns

Key Terms

dose

effect (response)

exercise

low-intensity physical activity

moderate-intensity physical

activity

physical activity (PA)

physical fitness

step counts

target heart rate (THR) range

vigorous-intensity physical

activity