designing a cr exercise program exercise prescription
TRANSCRIPT
Designing a CR Exercise Program
Exercise Prescription
The Goal is the Key!
Improvements in Health vs. Improvements in Fitness (ACSM)– Health - something is better than nothing– Fitness - no pain no gain
Health Recommendations
Mode– endurance type– recreational and household chores
included (gardening, yardwork, etc…)
Fitness
Mode– Rhythmical– using large muscle groups– activities aerobic in nature (running,
swimming, cycling, etc…)
Health vs. Fitness
Fitness Intensity– 60-90% of Max HR or 50-85% of VO2max
Health Intensity– at least >45% VO2max
Health vs. Fitness
Fitness Frequency– 3-5 days/week
Health Frequency– most if not all days of the week
Health vs. Fitness
Fitness Duration– 20-60 minutes of continuous activity
Health Duration– at least 30 minutes of accumulated
(possibly discontinuous) activity each day
Mode
Exercise Modalities have been classified into three groups
Group1 – constant intensity – not dependent on skill– initial phase/improvement phase– walking, running, stairclimbing, cycling
Mode
Group 2– constant or variable intensity– dependent on skill– can be used in initial phase if individual is
skilled– use to add variety in improvement stage– aerobics, hiking, in-line skating
Mode
Group 3– variable intensity– highly dependent on skill– usually for the maintenance phase– basketball, handball, volleyball
Mode
Whatever Works!! (within reason)
If a person finds the activity enjoyable they will adhere to the program
Intensity
Selecting the right intensity is an art-form
Common Sense - the more fit the higher the intensity and vice versa
HR Method
1. % of Max HR– Max HR = 220 - age– Intensity = 60-90% Max HR, so………– 0.6 x Max HR and 0.9 x Max HR = exercise
intensity range
Example
What should the HR training range for a 40 year old be?
220-40 = 180 180 x .6 = 108 b/min 180 x .9 = 162 b/min
HR Method
2. Karvonen Method HR reserve
– takes into account resting HR– Target HR = (%HRR) (HR max - HR rest) +
HR rest
Example
Target HR = (%HRR) (HR max - HR rest) + HR rest
((.6 (180 - 65)) + 65) = 134 b/min ((.9 (180 - 65)) + 65) = 169 b/min
What HR?
Where in the range should you exercise?
Table 5.1 - based on initial fitness level Minimum, Average, Maximal HR values
that a person should be exercising
VO2 Method
1. % of Max VO2– Max VO2– Intensity = 50-85% Max VO2, so………– 0.5 x Max VO2 and 0.85 x Max VO2 =
exercise intensity range
Example
What should the VO2 training range for a person with a max of 40ml/kg/min?
40 x .5 = 20ml/kg/min 40 x .85 = 34ml/kg/min
HR Method
2. VO2 reserve Method– takes into account resting VO2– Target VO2 = (%VO2) (VO2 max – VO2
rest) + VO2 rest
Example
VO2 HR = (%VO2) (VO2 max – VO2 rest) + VO2 rest
((.85 (40 – 3.5)) + 3.5) =34.5 ((.50 (40 – 3.5)) + 3.5) =21.75
Intensity
MET Method– 1 MET = 3.5 ml/kg/min– ie., VO2max = 35 ml/kg/min = 10 METS– 50% of 10 METS = 5 METS– 85% = 8.5 METS– Find activities that correspond to these
values
Example
What range of intensities (METS) should a person with a VO2max of 42 ml/kg/min
42 x .5 = 21 42 x .85 = 35.7 21 / 3.5 = 6 METS 35.7 / 3.5 = 10 METS
RPE Method
Rating Scale Usually want a rating between 11-16 Use in combination with HR method RPE 11-16 = 50 - 85% HRR
Duration
Healthy 20-30 minutes Sedentary or diseased multiple session
to accumulate 20-30 minutes Minimum Goal is 150-300 kcal per
session and 800-900 kcal per week during in
Progress to 800-2000 kcal per week
Frequency
Minimum is 3 days/week Increase to 5 days/week Maintained with 2-4 days/week