exercise prescription: general health shmd 349 15/05/2012 1
TRANSCRIPT
![Page 1: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/1.jpg)
Exercise Exercise Prescription:Prescription:
General HealthGeneral HealthSHMD 349SHMD 349
15/05/201215/05/2012
1
![Page 2: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/2.jpg)
Why Do People Exercise?
• Stay healthy (lifestyle).
• Manage stress.
• Maintain weight.
• General fitness.
• Pleasure.
• Meet new people.
• Achieve sporting goals.
2
![Page 3: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/3.jpg)
FITT• Frequency: 3-5 days/week.
• Intensity:
– 70-80% of maximum effort.
– 3-5 sets of 15-20 reps.
• Time: 45 – 60 minutes.
• Rotation of sets: (Prevent boredom)
– Example: step-ups, sit-ups, military press (x3)
3
![Page 4: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/4.jpg)
Program Layout• StretchingStretching• Cardio:Cardio:
– Walking.– Cycling.– Rowing.– Stepping.– Skipping.– Swimming.– Running.– Cross-trainer.
• Weight training: Weight training: whole body (All muscle groups).– Objective: toning & muscle strength.
4
![Page 5: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/5.jpg)
Training Methods
5
![Page 6: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/6.jpg)
• Resistance machines
• Cable machines
Training Methods
6
![Page 7: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/7.jpg)
• Medicine balls• Swiss balls
Training Methods
7
![Page 8: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/8.jpg)
• Water
Training Methods
8
![Page 9: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/9.jpg)
• Resistance bands
• Circuit training
Training Methods
9
![Page 10: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/10.jpg)
Circuit Training• A series of exercises arranged in a specific order & performed 1 after the other.
• 8-12 exercises set out, each muscle group is worked.
• Each exercise performed for a certain number of reps or a set time period.
• Exercise both upper & lower body, therefore don’t place exercises for the same
muscle group after each other, as it will cause fatigue.
• Used to develop:
– Muscular endurance – work flat out for 30 seconds at each station, or
– Aerobic fitness – 45 seconds, with slower speed of movement.
10
![Page 11: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/11.jpg)
• Gravity
• Plyometrics
• Examples of PT:– Jumping onto boxes & over hurdles– Depth jumping– Vertical jumps/standing long jumps– Medicine ball throws– Squat & jump– Push-up & clap
Training Methods
11
![Page 12: Exercise Prescription: General Health SHMD 349 15/05/2012 1](https://reader030.vdocuments.us/reader030/viewer/2022032709/56649edc5503460f94bec53a/html5/thumbnails/12.jpg)
Revision Questions1. List 5 reasons why people exercise. 5
2. What does the basic program layout involve? 3
3. What is the “FITT” principle for general health? 4
4. List 5 different methods of training. 5
5. Explain how ‘circuit training’ is performed. 3
6. Give three examples of plyometric exercises. 3
12