Developing an Exercise Program

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Developing an Exercise Program
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Components of Fitness

• Health-related Fitness
• Cardiovascular or Cardio-respiratory Fitness
• Body Composition
• Muscular Strength
• Muscular Endurance
• Flexibility

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Components of Fitness

• Performance-related Fitness
• Agility
• Balance
• Coordination
• Movement/Reaction Time
• Power
• Speed

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Exercise Programming

• The exercise program should be developed with
  careful consideration of the individuals health
  status including
• medications,
• risk factor profile,
• behavioral characteristics,
• personal goals
• and exercise preferences.

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Purposes

• Enhancing physical fitness and/or performance,
• Promoting health by reducing risk factors for
  chronic disease,
• Ensuring safety during exercise participation.

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Purposes

• Specific outcomes identified for a particular
  person should be the ultimate target of the
  exercise program.

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Prescription v. Program

• Prescription medical term that involves
  prescribing exercise to treat illness or
  alleviate injury.
• Program non-medical term that involves
  developing work-out routine.

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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.

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Caution

• Such prescriptions are limited to those who are
  authorized by law to provide such
  recommendations.
• Physicians
• Physical Therapists

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Caution

• In practice, this typically translates into the
  co-signing of a prescription by a physician.

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Principles of Conditioning

• Specificity
• Overload
• Progression
• Individual differences
• Reversibility

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Basic Elements

• F Frequency
• I Intensity
• T Time or duration
• S Specific exercise or mode

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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.

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Art

• Given the diverse nature and health needs of the
  population, guidelines cannot be applied in an
  overly rigid or precise fashion.

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Art

• The techniques presented should be used with
  flexibility and with careful attention paid to
  the goals of the individual.

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Art

• Exercise programs will require modification in
  accordance with observed individual responses and
  adaptations because

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Art

• Physiological and perceptual responses to acute
  exercise vary.
• Adaptations to exercise training vary in terms of
  magnitude and rate of development.

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Art

• Desired outcomes based on individual need(s) may
  be obtained with exercise programs that vary
  considerably in their structure.

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Art

• Behavioral adaptation to the exercise program is
  likewise quite variable.

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Art

• A fundamental objective of exercise programming
  is to bring about a change in personal health
  behavior to include habitual physical activity.

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Art

• Thus, the most appropriate exercise program for a
  particular person is the one that is most useful
  in achieving this behavioral change.

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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 individuals
  goals.

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Art

• As such, knowledge of methods to change health
  behaviors is essential.

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Progression

• The recommended rate of progression in an
  exercise conditioning program depends on
• functional capacity,
• medical and health status,
• age,
• and individual activity preferences.

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Progression

• When selecting exercise modes for your clients
  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.

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Progression

• For apparently healthy adults, the exercise
  program has three stages.

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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.

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Initial Conditioning Stage

• Exercise adherence may decrease if the program is
  too aggressively initiated.

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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.

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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.

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Initial Conditioning Stage

• It is recommended that individuals who are
  starting a conditioning program exercise three
  times per week on non-consecutive days.

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Improvement Stage

• In this stage, the participant is progressed at a
  more rapid rate.

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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

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Improvement Stage

• Duration is increased consistently every 2 to 3
  weeks until participants are able to exercise for
  20 to 30 minutes continuously.

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Improvement Stage

• The frequency and magnitude of the increments are
  dictated by the rate at which the participant
  adapts to the conditioning program.

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Improvement Stage

• Deconditioned individuals should be permitted
  more time for adaptation at each stage of
  conditioning.

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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.

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Maintenance Stage

• The maintenance stage of the exercise program
  usually begins after the first six months of
  training.

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Maintenance Stage

• During this stage the participant may no longer
  be interested in further increasing the
  conditioning stimulus.

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Maintenance Stage

• Further improvement may be minimal, but
  continuing the same workout routine enables
  individuals to maintain their fitness levels.

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Maintenance Stage

• At this point, the goals of the program should be
  reviewed and new goals set.

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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.

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Maintenance Stage

• It is important to include exercises that the
  individual finds enjoyable.

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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.

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Stages of Progression

• They basically shift back and forth between
  maintenance and improvement stages.
• However, if they are trying a new activity, an
  initial stage is required.