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Exercise Exercise Prescription:Prescription:
General HealthGeneral HealthSHMD 349SHMD 349
15/05/201215/05/2012
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Why Do People Exercise?
• Stay healthy (lifestyle).
• Manage stress.
• Maintain weight.
• General fitness.
• Pleasure.
• Meet new people.
• Achieve sporting goals.
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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)
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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.
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Training Methods
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• Resistance machines
• Cable machines
Training Methods
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• Medicine balls• Swiss balls
Training Methods
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• Water
Training Methods
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• Resistance bands
• Circuit training
Training Methods
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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.
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• 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
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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
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