1. Principles of Exercise Prescription
Mr. Cheng Yuk Chuen, Joshua
Director of Training Program,
Hong Kong Physical Fitness Association

2. Principles of training
Overload-stimulus greater than normal
Adaptation-level of training
Specificity-specific to system and muscle
Progression-increase intensity and design the training sequence

3. An Exercise Session Warm-up Period (5’-10’)
Conditioning Period(20’-60’)
Aerobic Exercise (Optional recreational game)
Muscular Strength & Endurance
Stretching Exercise
Cool-down Period(5’-10’)

4. Purpose of Warm-up Prepare body for more strenuous exercise
Facilitates the transition from rest to exercise
Improve blood circulation
Increase the metabolic rate
Increase body temperature
Dissociates more oxygen
Stretch postural muscles
Reduce risk of musculo-skeletal injury

5. Purpose of Conditioning
Develop cardiorespiratory fitness
Improve heart health and weight control
Maintain and improve muscle tone, strength and muscle mass
Maintain and improve muscle elasticity and joint mobility.
Prevention of musculo-skeletal disorder such as low back pain and shoulder osteo-arthritis

6. Purpose of Cool-down Gradual recovery from the endurance phase:
Adjust the circulatory response (e.g. HR and BP)
Improve venous return risk of post-exercise hypotension and dizziness
Reduce risk of cardiovascular complications(e.g. sudden cardiac death)

7. Components of Exercise Prescription
Exercise Mode (Type of exercise)
Exercise Intensity
Exercise Duration
Exercise Frequency
Progression of Exercise Programme

8. Aerobic Exercise Prescription

9. Typical Aerobic Exercise session
ACSM (2006) p.137

10. Exercise Mode
Any form of physical activity which uses large muscle groups.
Examples: walking, jogging, running, biking, stepping, rowing, etc.

11. Exercise Intensity Low to Moderate RPE 2-5 (weak to strong)
HR Formula 1
THR = HRmax X (35% - 69%)
where HRmax = 220 – Age
HR Formula 2
THR = HRR X (20% - 59%) + Resting HR
where HRR = HRmax – Resting HR

12. Rating of Perceived Exertion (RPE)
Rating Perception Level of Intensity
Nothing at all No intensity
Very weak
Weak Light
Moderate
Somewhat strong
Strong Heavy 6
Very Strong
Extremely Strong Strongest Intensity

13. Exercise Duration 20-60 minutes/sesssion Continuous or intermittent
(10 min. each bout)

14. Exercise Frequency For moderate intensity, at least 3 days/week
For lower intensity, more than 3 days/week is required

15. Progression Initial Improvement Maintenance Goal
Minimal muscle soreness, discomfort and injury
Gradual increase stimulus, increase in CR fitness
Long term CR fitness developed
Intensity
40-60% HRR
50-85% HRR
70-85% HRR
Duration
15-30 min
25-40 min
20-60 min
Week
1-4 weeks
5-24 weeks
24 weeks onward
Frequency
3-4 session/week
3-5 session/week
Rate of Progress
slow
More rapid

16. Guidelines for aerobic exercise
Goal: reach 50th percentile in fitness parameters
Minimal threshold (20% HRR or 50% HRmax) may sufficient for low areobic fitness adult (VO2max<30 mL/kg/min)
60-80% HRR or 77-90% HRmax are sufficient for improvements in most adults’ CR fitness
HRR method is more accurately for prescribing intensity
kcal exercise energy expenditure per day

17. Muscular Exercise Prescription

18. Muscular training principle
Strength Training Exercise or
Resistance Exercise
Rhythm breathing
Full range of motion
Speed of lifting
Balance of training
Resistance mode: machine weights, free weight, rubber band or body weight

19. Exercise Intensity
Weights that are heavy enough to be lifted for 8 – 12 repetitions (reps.)

20. Exercise Duration 8-10 exercise for body major muscle groups
Each exercise lifts 8-12 reps.(1 Set)
10-20 minutes per session

21. Exercise Frequency
At least 2 training sessions per week

22. Progression Start with low intensity with 1 set per session
Gradually build up every weeks

23. Flexibilty Exercise Prescription

24. Exercise Mode Static muscle stretching exercise
5’-10’ low-intensity large muscle activity (eg. Brisk walking, jog slowly)
Can be a specific flexibility training session
Can be combined into the warm up and cool down phase
Dynamic or Proprioceptive Neuromuscular Facilitation as progressive mode

25. Exercise Intensity
Stretch the muscle to feel mild discomfort or feel tight but no pain

26. PNF
Corbin and Lindsey (1997) p.83

27. Exercise Duration Hold each muscle stretch for 10-30 seconds
Do it for all major muscle groups

28. Exercise Frequency At least 3 times per week
Stretch before and after exercise

29. Progression
Not required!

30. Art of Exercise Prescription
Exercise prescriptions require individual modification, Individual difference: physiologic and perceptual responses vary among individual
Exercise intensity, duration and training progression should be adjusted with monitoring BP, HR and RPE.
Individual interests, abilities and limitations should be addressed on preparing desired program outcomes.

31. Practicum
Pair work
Fill up the first page of the information and questionnaire provided for your partner
Base on the information provided by your partner, try to write the exercise prescription (page 2) to him/her
Follow the exercise prescription from your partner and fill up the exercise record (page 3&4) for 1 month
Write the overall comment for your partner

32. Exercise Prescription Training Course Practicum Consultant’s Name: __________________________ Patient’s Name: Age: Date : Gender: Weight: kg Height: cm
PAR-Q:
是 否 問 題
1.  醫生曾否說過你的心臟有問題，以及只可進行醫生建議的體能活動?
2.  你進行體能活動時，是否感到胸口痛?
3.  過去一個月，你曾否在沒有進行體能活動時也感到胸口痛?
4.  你曾否因感到暈眩而失去平衡，或曾否失去知覺?
5.  你的骨骼或關節是否有毛病?且會因改變體能活動而惡化?
6.  醫生現時是否有給你一些有關血壓或心臟藥物(例如去水丸)給你服用?
7.  是否有其他理由令你不應進行體能活動?
Risk Factors Identification:
是 否 Risk Factors
1.  Family History
2.  Smoking
3.  Hypertension
4.  Hypercholestrolemia
5.  Obesity
6.  Inactivity
7.  High blood glucose
8.  High HDL (negative risk factor) Total Score of Risk: ____________ Risk Classification: __________________
Other History and Consideration:

35. 整體評語：

36. END
Thank You