PE 3

• Intensity


  How much energy is expended when exercising
• American College of Sports Medicine recommends challenging the body beyond the minimum intensity or threshold of the individual (2014)
• Time


  Refers to the duration of the exercise session and depends on variables such as fitness goals, exercise intensity, and exercise type
• Type of exercise


  Refers to the form of exercise or sports activity undertaken to achieve fitness goals
• Aerobic exercise recommendation

  • Frequency: 5 days/week of moderate exercise or 3 days a week of vigorous exercise, or a combination of moderate and vigorous exercise 3-5 days/week
  • Intensity: Moderate and/or vigorous (for most adults), Light to moderate intensity (for deconditioned individuals)
  • Time: 30-60 mins per day of purposeful moderate exercise or 20-60 mins per day of vigorous exercise or a combination of moderate to vigorous exercise per day (for most adults), 20 minutes of exercise per day can be beneficial in previously sedentary individuals
  • Type: Regular purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature
• Calculating your target heart rate using the Karnoven formula

  1. Calculate MHR= 220-Age

  2. Calculate RHR= (pulse for 15secs) x 4

  3. Calculate HRR= MHR-RHR

  4. Calculate THR= (HRR x % intensity) + RHR
• Muscular fitness exercise recommendation

  • Frequency: Each major muscle group should be trained on 2-3 days a week
  • Intensity: 60-70% 1 RM (moderate to vigorous intensity) for novice to intermediate exercises to improve strength, 80% 1 RM (vigorous to very vigorous intensity) for experienced strength trainers to improve strength, 40-50% 1 RM (very light-light intensity) may be beneficial for improving strength in sedentary individuals beginning a resistance training program, 50% 1 RM (light to moderate intensity) to improve muscular endurance, 20%-50% 1 RM in older adults to improve power
  • Time: No specific duration of training identified for effectiveness
  • Type: Resistance exercises involving each major muscle group, Multijoint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups (for all adults), Single joint exercises targeting major muscle groups may also be included in a resistance training program, typically after performing multijoint exercise(s) for the particular muscle group, A variety of exercise equipment and/or body weight can be used to perform these exercises
• Types of resistance training: Function fitness training

  • Functional fitness training focuses on improving overall physical fitness by targeting functional movements and multi-joint actions, It involves activities that mimic real-life movements and challenges the body in different planes of motion, Strength training that readies the body for daily activities like bending, twisting, lifting, pushing, pulling, and squatting, Focuses on movements that help function better in everyday life, Targets various muscle groups including lower body muscles (quadriceps, hamstrings, hip flexors, and extensors) and upper body muscles (torso, upper back, shoulders, and arms), Aims to improve muscle strength, endurance, power, balance, and agility