2. Developing an Exercise Program Pre-Exercise considerations –Doctors clearance –Baseline and Goal establishment Exercise program considerations –F.I.T.T. principle Post-Exercise considerations –Addressing adversities –Reward system

3. Pre-Exercise Considerations Doctors Clearance –Any health issues? Establishing a baseline –Current level of fitness & ability. Goal development –What/When/How and Why?

4. Exercise Program Considerations Frequency –How many times per week? Intensity –How hard will you work? Time –How long will you workout? Type –What will you do?

5. Measuring Intensity Maximum Heart Rate MHR = 220 – age Heart Rate Reserve HHR = MHR – Pulse Target Heart Rate HHR x % rate (60-85%) Low intensity - 40-50 Moderate intensity 50-60 High intensity – above 60 Rate of Perceived Exertion 6-20 rating scale – correlated to your heart rate.

6. Components of a Workout Warm-up –Prepare yourself physically and mentally Exercise bout –Participating in the mode of choice. Cool down –Bringing body back to homeostasis.

7. Post-Exercise Considerations Foresee problems –Pitfalls will occur, so plan for them. –Be flexible Reward yourself –If you accomplish your goal – do something nice for yourself.

8. Causes of Exercise Related Injuries High impact activities Rapid conditioning programs – too much too soon Improper equipment – shoes or training surfaces Anatomical predisposition (biomechanics and body alignment)

9. Special Considerations Does aerobic exercise make a person immune to heart and blood vessel disease? How much aerobic exercise is required to decrease the risk for cardiovascular disease? Is exercise safe during pregnancy? Does participation in exercise hinder menstruation?

10. Special Considerations Does exercise offset the detrimental effects of cigarette smoking? What type of clothing should I wear when I exercise? How long should I wait after a meal before I exercise? What time of day is best to exercise?

11. Special Considerations What are heat cramps. Exhaustion and strokes? What’s the best way to replace lost liquids after aerobic exercise? What is hypothermia and how do you prevent it. Can I exercise when I am sick / cold/ flu?