Transcript Developing an Exercise Program

Developing an Exercise Program
Exercise Programming
• The exercise program should be developed
with careful consideration of the
individual’s health status including:
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medications,
risk factor profile,
behavioral characteristics,
personal goals
and exercise preferences.
Purposes
• Enhancing physical fitness,
• Promoting health by reducing risk factors
for chronic disease,
• Ensuring safety during exercise
participation.
Purposes
• Specific outcomes
identified for a
particular person
should be the ultimate
target of the exercise
program.
Prescription v. Program
• Prescription – medical term that involves
prescribing exercise to treat illness of
alleviate injury.
• Program – non-medical term that involves
developing work-out routine.
Caution
• When an exercise prescription is given by a
non-licensed health care provider, it is
important that the provider not
independently present a prescription which
would otherwise be utilized for the purposes
of treating or alleviating disease or illness.
Caution
• Such prescriptions are limited to those who
are authorized by law to provide such
recommendations.
– Physicians
– Physical Therapists
Caution
• In practice, this typically translates into the
co-signing of a prescription by a physician.
Principles of Conditioning
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Specificity
Overload
Progression
Individual differences
Reversibility
Basic Elements
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F = Frequency
I = Intensity
T = Time or duration
S = Specific exercise or mode
Quantity
• The quantity of exercise needed to
significantly reduce disease risk appears to
be considerably less than that needed to
develop and maintain high levels of
physical fitness.
Art
• Given the diverse nature and health needs of
the population, guidelines cannot be applied
in an overly rigid or precise fashion.
Art
• The techniques presented should be used
with flexibility and with careful attention
paid to the goals of the individual.
Art
• Exercise programs will require modification
in accordance with observed individual
responses and adaptations because:
Art
• Physiological and perceptual responses to
acute exercise vary.
• Adaptations to exercise training vary in
terms of magnitude and rate of
development.
Art
• Desired outcomes based on individual
need(s) may be obtained with exercise
programs that vary considerably in their
structure.
Art
• Behavioral adaptation to the exercise
program is likewise quite variable.
Art
• A fundamental objective of exercise
programming is to bring about a change in
personal health behavior to include habitual
physical activity.
Art
• Thus, the most appropriate exercise
program for a particular person is the one
that is most useful in achieving this
behavioral change.
Art
• The art of exercise programming is the
successful integration of exercise science
with behavioral techniques that result in
long-term program compliance and
attainment of the individual’s goals.
Art
• As such, knowledge of methods to change
health behaviors is essential.
Progression
• The recommended rate of progression in an
exercise conditioning program depends on:
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functional capacity,
medical and health status,
age,
and individual activity preferences.
Progression
• When selecting exercise modes for your
client’s exercise program, you should
consider how easily the exercise intensity
can be graded and adjusted in order to
overload the targeted system throughout the
improvement stage.
Progression
• For apparently healthy adults, the exercise
program has three stages.
Initial Conditioning Stage
• The initial stage should include:
– light muscular endurance exercises and low
level aerobic activities
• (40 to 49% of HRR or VO2R),
– exercises which are compatible with minimal
muscle soreness, discomfort, and injury.
Initial Conditioning Stage
• Exercise adherence may decrease if the
program is too aggressively initiated.
Initial Conditioning Stage
• This stage usually lasts 4 to 6 weeks, but the
length depends on the adaptation of the
individual to the exercise program.
Initial Conditioning Stage
• The duration of the exercise session during
the initial stage should begin with
approximately 12 to 15 minutes and
progress to 20 minutes.
Initial Conditioning Stage
• It is recommended that individuals who are
starting a conditioning program exercise
three times per week on non-consecutive
days.
Improvement Stage
• In this stage, the participant is progressed at
a more rapid rate.
Improvement Stage
• This stage typically lasts 4 to 5 months,
during which intensity is progressively
increased within the upper half of the target
range of 50 to 85% VO2MAX for
cardiovascular improvement
Improvement Stage
• Duration is increased consistently every 2 to
3 weeks until participants are able to
exercise for 20 to 30 minutes continuously.
Improvement Stage
• The frequency and magnitude of the
increments are dictated by the rate at which
the participant adapts to the conditioning
program.
Improvement Stage
• Deconditioned individuals should be
permitted more time for adaptation at each
stage of conditioning.
Improvement Stage
• Age should also be taken into consideration
when progressions are recommended, as
experience suggests that adaptation to
conditioning may take longer in older
individuals.
Maintenance Stage
• The maintenance stage of the exercise
program usually begins after the first six
months of training.
Maintenance Stage
• During this stage the participant may no
longer be interested in further increasing the
conditioning stimulus.
Maintenance Stage
• Further improvement may be minimal, but
continuing the same workout routine
enables individuals to maintain their fitness
levels.
Maintenance Stage
• At this point, the goals of the program
should be reviewed and new goals set.
Maintenance Stage
• To maintain fitness, a specific exercise
program should be designed that will be
similar in energy cost to the conditioning
program and satisfy the needs and interests
of the participant over an extended period.
Maintenance Stage
• It is important to include exercises that the
individual finds enjoyable.
Stages of Progression
• The initial stage of the exercise program
may be skipped for some physically active
individuals, provided that their initial fitness
level is good-to-excellent and they are
accustomed to the exercise modes
prescribed for their programs.