Chapter 7 - Principles of Cardiorespiratory Exercise Prescription

I. Readiness for Exercise

• More that 1/2 the adult population reports little of no regular leisure physical activity
• The first step to beginning an exercise program is to decide that you will attempt it (Lab 6-a)
• Next, determine if you are ready to participate in a program (Lab 6-b)

II. Guidelines for Cardiorespiratory exercise prescription

• Overload- For a system to imporve it must wrok harder than it is used to (To develope cardiorespiratory endurance the heart muscle must be overloaded)
• Intensity- How hard a person exercises
  • Cardiorespiratory development occurs when working between 50% and 85% of maximum heart rate (MHR)
  • Training intensity can be monitored by checking the pulse
  • Determine intensity by:
    1. Determine MHR (MHR = 220 - AGE)
    2. Calculate Target Heart Rate (THR) (THR = MHR * Percentage) Percentage between 50% and 85%
    3. During exercise, if your heart rate is lower than your THR, speed up; If if is higher, slow down
  • Rate of preceived Exertion- A subjective rating in which one "self-estimates" his or her intensity

• Mode- must be aerobic to benefit the cardiorespiratory system (Should be continuous and involve the large muscle groups of the body)
• Duration- (Based on ones rate of intensity)
  • 85% --- 20 minutes
  • 50% --- 30 minutes
• Frequency- (3 to 5 sessions per week) for weight loss 55-60 minutes of low to moderate activity

III. Specific Exercise Considerations

• Aerobic fitness offers a lower risk of cardiovascular disease
• Many factors (such as heredity) can increase a person's risk
• Physical High- During exercise, endorphins are released in the brain which can cause feelings of euphoria and well-being
• Exercise during pregnancy

• Exercise can be continued with an intensity at 25%
• Exercise at least 3 times per week (Regularly)
• Pay attention to body signals
• After the first trimester, avoid lying on the back
• Use non-weight bearing activities
• Avoid balancing activities
• Get proper nourishment
• Avoid exercise in the heat

• The menstrual cycle

• Exercise has been shown to help relieve cramps
• Stretching of muscles in the pelvic region seems to decrease painful menstration
• Highly trained individuals may cease menstration during training
• Menstration will not necessarily have a negative impact on performance.

• Smoking

• Exercise does NOT offset the ill effects of smoking
• Exercise DOES seem to be an incentive to quit smoking
• Smoking greately diminishes the ability of the blood to transport oxygen
• Chronic smoking increases airway resistance

• Clothing

• Clothing should allow free movement
• Avoid nylon, ruberized, and tight clothing
• Use properly fitting shoes designed for the activity

• After meals- wait about 2 hours after large meals for strenous exercise (Light walking is fine)
• When to exercise

• Avoid mid-day exercise on hot or humid days
• Only moderte exercise shortly after meals
• Morning exercisers stick with the program more often
• Lunch hour exersies can help with weight control
• Highly stressed people prefer evening hours

• Replacing fluids

• Fluids must be replaced in order to maintain blood volume so that circulation and sweating can continue
• One should drink about 8 ounces of fluids every 10-15 minutes during exercise
• Commercial fluid replacement solutions can be helpful
• Drinks high in sugar will slow down water absorption

• Exercising in the cold
  • Select heat conserving clothing
  • Be aware of the wind velocity

• Exercise-related injuries
  • The four most common causes of injury:

1. High-impact activities
2. Rapid conditioning programs
3. Improper shoes or training surfaces
4. Anatomical predisposition

• Most can be prevented through a more gradual, low-impact program.
• The BEST treatment is prevention
• If an activity causes unusual discomfort, change it
• Proper treatment can avert a lengthy recovery process

• Acute Sport Injuries - During the first 36 to 48 hours the proper treatment is RICE

R = Rest
I = Ice
C = Compression
E = Elevation

• Next, heat can be applied if the swealing has NOT increased

• Muscle soreness and stiffness may be due to:

A lack of blood flow
Fatigue of exercised muscles

• Delayed muscle soreness is related to tears in the muscle/connective tissue(mild stretching BEFOR and AFTER can relieve soreness)
• Exercise Intolerance

• You should exercise within your target heart rate zone
• Listen to your body for
  1. rapid or irregular heart rate
  2. difficulty breathing
  3. nausea/vomiting
  4. dizziness/headaches
  5. pale or flushed skil
  6. extreme weakness
  7. sore/cramped muscles
  8. tightness in the chest

• Recovery Heart Rate- Heart rate should be below 120 beats per minute 5 minutes into recovery
• Side Stitch- A sharp pain in the side -- cause is unknown (Slow Down)
• Shin splints- A pain in the shin -- Results from:
  • A lack of conditioning
  • Exercising on hard surfaces or with poor shoes
  • Chronic overuse/fatigue
  • Faulty posture/Overweight
• Treat shin splints by: (1)reducing the cause, (2) stretching BEFORE and AFTER exercise with an ice massagge, and (3) supportive taping.
• If you have a muscle cramp:

• Stretch
• Rub down the muscle
• Do a mild exercise
• Calcium supplements may also help

IV. Leisure time (We have about 3.5 hours of free time per day -- Average)

• Factors that may motivate people to use this time for physical activity:
  • Health/Weight control
  • Fun/Social interaction
  • Competition/Mental arousal
  • Stress management/Relaxation
• Leisure time activity does NOT include a regular exercise program but does include:

• walking/hiking
• gardening/yardwork
• occupational work/chores
• moderate sports (tennis, table tennis, badminton, golf)

V. Getting Started with an exercise program

• The first step is to determine your exercise prescription
• Then start (AND STICK TO) a lifetime exercise program
• Suggestions:
  • Select an aerobic activity that you enjoy
  • Use different activities
  • Set a regular time for exercise
  • Use proper clothing, equipment, and procedures
  • Exercise with a friend and set goals
  • Keep records and conduct assessments
• For fitness benefits the exercise program must be REGULAR and for a LIFETIME!
• The beneficial effects of training may be lost twice as fast as they are gained
• Strength can be maintained with one maximal training session per week
• Flexibility can be maintained with two or three sessions per week

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