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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?
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. Measuring Intensity
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?