Designing Exercise Prescription for

Improving Cardiovascular Fitness1. Brief review of the importance of cardiovascular fitness2. How to design a cardiovascular exercise prescription3. Design a cardiovascular exercise prescription for yourself

4. Assignment : save the exercise prescription in your computer

DO IT ! take the exercise prescription as a guidelines.

Physical activities Exercise Shopping House cleaning

Physiological functions Heart pumps blood Stomach digests food Sweat glands produce sweat

Energy

Oxygen Nutrients

Cardiovascular fitness most important physical fitness

Heart m. / Smooth m. / Glands Skeletal m.

CO2wasteproducts

CO2wasteproducts

Exerciseprescription

Medicineprescription

DOSAGE Correct

Too much

Too little

Treat diseasessuccessfully

Improve fitness levelsignificantly

Cause otherdamages

* No effect* Waste money* Waste time

* Overuse fatigue* Cause injury

* No significant improvement* Waste money* Waste time5 mg 3 times / day for 2 weeks

oral, before meal

Harvard University Alumni16,939 subjects, 25 years physical activity habits vs. mortality rates

0

20

40

60

80

100

more active

less active

More active : walk > 9 miles / weekLess active : walk < 3 miles / week

Greater activity Better fitness ?

Better fitnessBetter health ?

A research on the relationship betweencardiorespiratory fitness and mortality rates

Institute For Aerobic Research in Dallas8-year study13,344 subjectsTreadmill test for evaluating cardiovascular fitness

5 groups: Highest mortality / Least-fit group Lowest mortality / Second most-fit group (walk briskly 30-60 minutes/day)

Fitness levelhighest

1

2

3

4

5lowest

The longest life

Over trainingis not good

Not enough training

Institute of aerobic Research In Dallas13,344 subjects, 8 yearscardiovascular fitness level vs mortality rates

Work load

Too much

threshold

The highest fitness group did not result inthe lowest mortality which indicates thatover-exercising may be counterproductive

EXERCISE TARGET ZONE

A range of exercisefrom the minimum necessary to improve fitness

to the maximum amount, beyondwhich exercise may be counterproductive.

If you exerciseabove the minimum and below the maximum

you are exercising in the

EXERCISE TARGET ZONE

Can you exercise your arm muscle directly? Yes.Please give me an example..

Can you exercise your heart directly?No way to exercise the heart, lungs and blood vessels DIRECTLY

An exercise that places a demand on

cardiovascular system is needed

Can you improve your cardiovascular fitness with hand writing?

5 minutes of slow walking once a week?

An exercise that requires a LARGE AMOUNTof oxygen is needed

TYPE

DURATION INTENSITY FREQUENCY

Can you improve your arm muscle strength withlifting a weight of 2 pounds?

A hammer2 pounds

Factors you should consider for designing ancardiorespiratory exercise prescription

Exercise Type Exercise IntensityExercise DurationExercise Frequency

Intensity of Training

How much effort should you put into an activity?Should you run quickly? Jog slowly? Swim at

a comfortable pace?Must a person sweat profusely to achieve fitness?

Exercise Intensity

RECOMMENDATIONAMERICAN COLLEGE OF SPORTS MEDICINE

The recommended quantity and quality of exercise for developingand maintaining cardiovascular in healthy adults

1. Intensity of training60 - 90% of maximum heart rate (HRmax)50 - 85% of maximum heart rate reserve (HRmax reserve)

2. Duration of training20-60 minutes of continuous aerobic activity

3. Frequency of training3-5 days per week

4. Mode of training activityAny activity that uses large muscle groups, can be maintainedcontinuously, and is rhythmic and aerobic in nature