Download EXERCISE PRESCRIPTION

Source: Almuzaini, 2000.
Physical
Activity:
Promotion of health
Type
Objective
Developing and maintaining health related physical fitness
Cardiorespiratory
Muscular
strength and
endurance
Flexibility
Brisk walking, cycling
for pleasure or
transportation,
swimming, aquatic
exercises, calisthenics,
racket sports, or
simply working
around the house or
yard.
Any activity that uses large muscle
groups, which can be maintained
continuously, and is rhythmical
and aerobic in nature. This
includes, walking-hiking, runningjogging, stair climbing, swimming,
cycling, and various endurance
game activities or some
combination thereof.
Strength
(resistance)
training, such
as dynamic
resistance
exercises are
recommended
.
Stretching exercises
sufficient to develop
and maintain rage of
motion, stretch the
major muscle groups,
and include
appropriate static and
dynamic techniques.
Frequency
Most, preferably all,
days of the week.
3-5 days per week
2-3 days per
week
A minimum of 2-3
days per week
Intensity
Moderate
Moderate to hard: 55/65-90% of
maximum heart rate or 40/50%85% of maximum oxygen uptake
reserve or maximum heart rate
reserve
8-12 reps of
each exercise
(progress
every 1-2
weeks).
Stretch muscle/tendon
groups and hold for
10-30 s at the point of
mild discomfort
Duration
About  30 min of
physical activity that
can be accumulated in
relatively short bouts
during the course of
the day.
20-60 minutes of continuous or
intermittent (minimum of 10-min
bouts accumulated throughout the
day).
One set of 810 exercises
that
conditions the
major muscle
groups
Stretch the major
muscle/tendon groups
for at least 4
repetitions for each
exercise.