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Chapter 16:
Exercise Prescriptions for
Health and Fitness
EXERCISE PHYSIOLOGY
Theory and Application to Fitness and Performance, 5th edition
Scott K. Powers & Edward T. Howley
Presentation revised and updated by
TK Koesterer, Ph.D., ATC
Humboldt State University
Introduction
• Physical activity is any form of muscular activity
– Related to physical fitness
• Exercise represents a subset of physical
activity that is planned, with a goal of improving
or maintain fitness
• Can reduce the risk of death from all causes
• Physical inactivity is a primary risk factor for
coronary heart disease
Objectives
1. Characterize physical inactivity as a coronary heart
disease risk factor comparable to smoking
2. Contrast exercise with physical activity; explain how both
relate to a lower risk of CHD and improvement in
cardiorespiratory fitness
3. Describe the physical activity recommendation by ACSM
and the CDC and Prevention to improve health status of
sedentary U.S. adults
4. Explain what screening and progression mean for a
person wishing to initiate an exercise program
Objectives
5. Identify optimal range of frequency, intensity, & duration of
activity associated with improvements in CRF, why is more
not alway better than less?
6. Calculate a target heart rate range by either the heart
range reserve or percent of maximal HR
7. Explain why the appropriate sequence of physical activity
for sedentary persons is walk, walk/jog, jog, followed by
games
8. Explain how target heart rate (THR) helps adjust exercise
intensity in times of high heat, humidity, or while at altitude
Prescription of Exercise
Dose-Response Relationship
• The effect (response) of the amount of a drug
(dose)
– Potency
– Slope
– Maximal effect
– Variability
– Side effect
Dose-Response Relationship
for Medication
Fig 16.1
Dose-Response
• Exercise dose is usually characterized by;
– Intensity
– Frequency
– Duration
– Type of activity
Physical Activity and Health
• The benefits of physical activity may be more
related to total number of calories expended
than exercise intensity
• The “Exercise Lite” recommendation
“Every U.S. adult should accumulate thirty
minutes or more of moderate-intensity
(3-6 METs) physical activity on most,
preferably all, days of the week.”
Dose Response of Exercise
• The following terms are used to describe the
patterns of responses in the weeks following the
initiation of a dose of exercise
– Acute response – occur with one or several
exercise bouts but do not improve further
– Rapid responses – benefits occur early &
plateau
– Linear – gains are made continuously over
time
– Delayed – occur only after weeks of training
Dose-Response Relationship
for Exercise
Fig 16.2
Dose-Response Relationship
for Physical Activity
Fig 16.3
General Guidelines
for Improving Fitness
• Screening
– Health status screening (PAR-Q)
• Progression
– Moderate-intensity walking (3-4 mph)
– Then increase duration and/or intensity
• Warm-up, cool-down, and stretching
– Light exercise and stretching performed at
beginning and end of exercise session
Exercise Prescription for CRF
• Frequency: two being the minimum
– Gains level off after 3 to 4 sessions/wk
• Duration: must be considered with intensity
– Total work/session should 200-300 kcal
Optimal Training:
Intensity, Duration, and Frequency
Fig 16.4
Exercise Prescription for CRF
• Intensity: describes the overload on the CVS
needed to bring about a training effect
– 50%-85% of VO2 MAX
• Target heart rate (THR) range
– Direct method form maximal GXT
– Indirect method estimated by some simple
calculation
Target Heart Rate Range
Determined From GXT
Fig 16.5
Sequence of Physical Activity
• Walking
– Start at a comfortable speed for 15 minutes
– Gradually increase duration and speed
• Jogging
– Start by adding some running when walking
– Gradually increase speed/duration of running
• Games and sports
– Intermittent higher-intensity activities within
THR range
Strength Training
• Muscular strength is an important component
of physical fitness
• Recommendations
– Dynamic resistance exercises
– Full range of motion
– 8-10 different exercises
– 8-12 repetitions per exercise
Environmental Concerns
• Environmental conditions can alter exercise
heart rate
• Adjust exercise intensity in adverse
environments
– High temperature and humidity
– Altitude
– Use THR range as a guide for intensity
Physical Activity
Pyramid
Fig 16.5