Developing an Exercise Program PreExercise considerations Doctors clearance
- Slides: 10
Developing an Exercise Program • Pre-Exercise considerations – Doctors clearance – Baseline and Goal establishment • Exercise program considerations – F. I. T. T. principle • Post-Exercise considerations – Addressing adversities – Reward system
Pre-Exercise Considerations • Doctors Clearance – Any health issues? • Establishing a baseline – Current level of fitness & ability. • Goal development – What/When/How and Why?
Exercise Program Considerations • Frequency – How many times per week? • Intensity – How hard will you work? • Time – How long will you workout? • Type – What will you do?
Measuring Intensity • Maximum Heart Rate MHR = 220 – age • Heart Rate Reserve HHR = MHR – Pulse • Target Heart Rate HHR x % rate (60 -85%) Low intensity - 40 -50 Moderate intensity 50 -60 High intensity – above 60 • Rate of Perceived Exertion 6 -20 rating scale – correlated to your heart rate.
Components of a Workout • Warm-up – Prepare yourself physically and mentally • Exercise bout – Participating in the mode of choice. • Cool down – Bringing body back to homeostasis.
Post-Exercise Considerations • Foresee problems – Pitfalls will occur, so plan for them. – Be flexible • Reward yourself – If you accomplish your goal – do something nice for yourself.
Causes of Exercise Related Injuries • High impact activities • Rapid conditioning programs – too much too soon • Improper equipment – shoes or training surfaces • Anatomical predisposition (biomechanics and body alignment)
Special Considerations • Does aerobic exercise make a person immune to heart and blood vessel disease? • How much aerobic exercise is required to decrease the risk for cardiovascular disease? • Is exercise safe during pregnancy? • Does participation in exercise hinder menstruation?
Special Considerations • Does exercise offset the detrimental effects of cigarette smoking? • What type of clothing should I wear when I exercise? • How long should I wait after a meal before I exercise? • What time of day is best to exercise?
Special Considerations • What are heat cramps. Exhaustion and strokes? • What’s the best way to replace lost liquids after aerobic exercise? • What is hypothermia and how do you prevent it. • Can I exercise when I am sick / cold/ flu?
