![Page 1: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/1.jpg)
Specifically Prescribed Exercise For Individuals
Dr Mohd Nahar Azmi Mohamed
Head
Sports Medicine Department
Consultant Sports Physician / Senior
Lecturer
University Malaya Medical Center /
Faculty Of Medicine, University Malaya
![Page 2: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/2.jpg)
Introduction
“All parts of the body if used in
moderation and exercised in labour to
which each is accustomed, become
thereby healthy and well developed, and
age slowly; but if unused and left idle,
they become liable to disease, defective in
growth, and age quickly.”
Hippocrates
![Page 3: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/3.jpg)
Introduction
‘‘The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults”
American College of Sports Medicine, 2011
![Page 4: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/4.jpg)
The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults.
![Page 5: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/5.jpg)
The ACSM recommendation
• moderate-intensity cardiorespiratory exercise training for > 30 min/d on > 5 d/wk for a total of . > 150 min/wk,
• vigorous-intensity cardiorespiratory exercise training for > 20 min/d on >3 d/wk ( >75 min/wk), or a
![Page 6: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/6.jpg)
The ACSM recommendation
• Resistance exercises for each of the major muscle groups, and
• Neuromotor exercise involving balance, agility, and coordination.
• Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle–tendon groups (a total of 60 s per exercise) on > 2 d/wk
![Page 7: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/7.jpg)
modified according to an individual’s habitual physical activity, physical function, health status, exercise responses, and stated goals.
![Page 8: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/8.jpg)
• There are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults
![Page 9: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/9.jpg)
• Behaviorally based exercise interventions, the use of behavior change strategies, supervision by an experienced fitness instructor, and exercise that is pleasant and enjoyable can improve adoption and adherence to prescribed exercise programs.
![Page 10: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/10.jpg)
Educating adults about and screening for signs and symptoms of CHD and gradual progression of exercise intensity and volume may reduce the risks of exercise.
![Page 11: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/11.jpg)
![Page 12: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/12.jpg)
• Program of regular exercise that includes
• cardiorespiratory,
• resistance,
• flexibility,
• and neuromotor exercise training
• beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults
![Page 13: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/13.jpg)
Exercise Prescription
![Page 14: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/14.jpg)
Exercise prescription
The Principal of F.I.T.T.E
![Page 15: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/15.jpg)
Exercise prescription
• F – Frequency
• I – Intensity
• T – Type
• T – time
• E - Enjoyment
![Page 16: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/16.jpg)
F = Frequency
![Page 17: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/17.jpg)
FREQUENCY
• Number of training sessions or activity sessions for a given time frame.
• The time frame usually consists of a week.
• For general health requirements the recommended frequency of activity is preferably every day of the week, for small quantities of time.
• For improved fitness levels, the frequency is three to five days a week.
![Page 18: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/18.jpg)
Frequency
• Every day
• 3x/week
• 5x/week
![Page 19: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/19.jpg)
I = Intensity
![Page 20: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/20.jpg)
INTENSITY
• Level of demand the activity places on the body.
• This is usually measured by heart rate or maximal oxygen consumption.
• For general health requirements moderate intensity is preferred. This would be perceived as enough demand to increase heart and respiratory rates, but not cause exhaustion or breathlessness.
• For improved fitness levels, the intensity recommended is 40 to 85% of heart rate reserve (HRR) or 60 to 90% of maximal heart rate (HR max).
![Page 21: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/21.jpg)
Intensity (I)
• Pulse
• Rate Perceive Exertion Scale
![Page 22: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/22.jpg)
INTENSITY
• MHR
• HRR
![Page 23: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/23.jpg)
Pulse
• Pulse
– Resting heart rate 60 -100 pulse/minute
– Maximum heart rate
• 220 – age = MHR
• E g. 220 – 40 = 180 seminit
![Page 24: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/24.jpg)
• Exercise
– Targer heart rate 55 – 65%
– Umur 40 tahun
• 100 – 118 denyut seminit
![Page 25: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/25.jpg)
Heart Rate Reserve (HRR)
• HRmax = highest HR recorded during the incremental exercise test
• Predicted HRmax = 220 – ageHRR = HRmax– resting HR
• Predicted HRR = predicted HRmax – resting HR.
![Page 26: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/26.jpg)
Intensiti (I)
Level Weeks THR
Beginners 1 – 2 50 – 60%
Intermediate 2 – 4 55 – 65%
4 – 8 65 – 75%
Maintenance > 8 75 – 85
![Page 27: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/27.jpg)
![Page 28: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/28.jpg)
Intensity
VO2 max
![Page 29: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/29.jpg)
Rating of perceived exertion (RPE) Borg Scale
![Page 30: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/30.jpg)
Rating of perceived exertion (RPE) Modified Borg scale
Endurance training
Borg et. al.
![Page 31: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/31.jpg)
T = Type
![Page 32: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/32.jpg)
T - Type of Activity
• A variety of exercises to improve the components of physical fitness is recommended for all adults. The health-related components of physical fitness include cardiovascular (aerobic) fitness, muscular strength and endurance, flexibility, and body composition.
American College of Sports Medicine. Position Stand. Exercise and physical activity for older adults.
Med Sci Sports Exerc. 1998;30(6):992–1008.
![Page 33: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/33.jpg)
Aerobic Exercise
T - Type of Activity
![Page 34: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/34.jpg)
Components of the Exercise Training Session
A single exercise session should include the following phases:
– Warm-up
– Stretching
– Conditioning or sports-related exercise
– Cool-down
![Page 35: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/35.jpg)
T - Type of Activity
• Muscle strength Activity
– 2 X / week
![Page 36: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/36.jpg)
T- Type of Activity
• Flexibility
![Page 37: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/37.jpg)
T - Type of Activity
Exercises that improve neuromuscular fitness, such as balance and agility, are also recommended, particularly for older adults and very deconditioned persons.
Nelson ME, Rejeski WJ, Blair SN, et al. Physical activity and public health in older adults: recommendation from
the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007;39(8):1435–45.
![Page 38: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/38.jpg)
T- Type of Activity • Neuromotor Exercise Training
Agility Balancing
![Page 39: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/39.jpg)
![Page 40: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/40.jpg)
TYPE
• Mode or activity used. This can be virtually any activity.
• For general health requirements, this may consist of: – Using stairs (versus elevators)
– Parking farther from the desired location and walking a longer distance
– Mowing the yard with a push mower
– Raking leaves by hand
– Gardening
![Page 41: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/41.jpg)
![Page 42: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/42.jpg)
![Page 43: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/43.jpg)
Time
![Page 44: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/44.jpg)
TIME
• For general health requirements, approximately 30 total minutes a day is recommended.
• This could be six 5-minute bouts, three 10-minute bouts, or two 15-minute bouts (or any other combination equalling 30 minutes).
• For improved fitness levels, the time recommended is approximately 20 to 60 minutes.
![Page 45: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/45.jpg)
PA to prevent weight gain.
• PA of 150 to 250 min/wk will prevent weight gain greater than 3% in most adults.
PA for weight loss.
• PA < 150 min/wk promotes minimal weight loss, PA >150 min/wk results in 5- to 7.5-kg weight loss, and a dose–response exists.
PA for weight maintenance after weight loss.
• 200- to 300-min/wk
![Page 46: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/46.jpg)
T - Time
• Each Session – 10 ? 20 ? 30 min?
• Per Week – 75 min?
– 150 min?
– 300 min ?
![Page 47: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/47.jpg)
E - Enjoyment
![Page 48: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/48.jpg)
E - Enjoyment
![Page 49: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/49.jpg)
• One of the most important components of a properly designed training program is that it must be
Enjoyable.
![Page 50: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/50.jpg)
ENJOYMENT
• The amount of pleasure derived from the activity by the client.
• Often overlooked component of program
• The program and its activities must coincide with the personality, likes, and dislikes of the person.
• This ultimately translates into compliance.
![Page 51: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/51.jpg)
Screening
![Page 52: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/52.jpg)
Pre exercise program
1. Pre-Exercise
2. Exercise Prescription
![Page 53: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/53.jpg)
Pre exercise
Screening
Safe to exercise !!
• Medical and Physical Examination
• Diseases
![Page 54: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/54.jpg)
The purposes of the pre-participation health screening
• Identification of individuals with medical contraindications for exclusion from exercise programs until those conditions have been abated or are under control
• Recognition of persons with clinically significant disease(s) or conditions who should participate in a medically supervised exercise program
• Recognition of special needs of individuals that may affect exercise testing and programming
![Page 55: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/55.jpg)
• Detection of individuals at increased risk for disease because of age, symptoms, and/or risk factor who should undergo a medical evaluation and exercise testing before initiating an exercise program increasing the frequency, intensity, or duration of their current program
![Page 56: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/56.jpg)
Physical Activity Readiness Questionnaire (PAR-Q) (Suitable for 15 – 59 y.o) Name of participant ________________ Signature_____________________ Date___________ PAR-Q & You PAR-Q is designed to help you help yourself. Many health benefits are associated with regular exercise, 1. Has your doctor ever said you have heart trouble? 2. Do you frequently have pains in your heart and chest? 3. Do you often feel faint or have spells of severe dizziness? 4. Has a doctor ever said your blood pressure was too high? 5. Has your doctor ever told you that you have a bone or joint problem? 6. Is there a good physical reason not mentioned here why you should not follow
an activity program even if you wanted to? 7. Are you over age 65 and not accustomed to vigorous exercise?
![Page 57: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/57.jpg)
Screening
• PAR – Q
– Answer for all questions – no
– At lease one yes
• Seek doctor advice and clearence
• Exercise Test Required
![Page 58: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/58.jpg)
Risk Stratification
Low risk: • Individuals classified as low risk are those who do
not have signs/symptoms of or have diagnosed cardiovascular, pulmonary, and/or metabolic disease and have no more than one (i.e., ≤ 1) CVD risk factor.
• The risk of an acute cardiovascular event in this population is low, and a physical activity/exercise program may be pursued safely without the necessity for medical examination and clearance.
![Page 59: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/59.jpg)
• Moderate risk: Individuals classified as moderate risk do not have signs/ symptoms of or diagnosed cardiovascular, pulmonary, and/or metabolic disease, but have two or more (i.e., ≥ 2) CVD risk factors.
• The risk of an acute cardiovascular event in this population is increased, although in most cases, individuals at moderate risk may safely engage in low- to moderate-intensity physical activities without the necessity for medical examination and clearance.
![Page 60: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/60.jpg)
• However, it is advisable to have a medical examination and an exercise test before participation in vigorous intensity exercise (i.e., >60% ).
![Page 61: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/61.jpg)
High risk:
• Individuals classified as high risk are those who have one or more signs/symptoms of or diagnosed cardiovascular, pulmonary, and/or metabolic disease.
• The risk of an acute cardiovascular event in this population is increased to the degree that a thorough medical examination should take place and clearance given before initiating physical activity or exercise at any intensity.
![Page 62: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/62.jpg)
![Page 63: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/63.jpg)
![Page 64: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/64.jpg)
![Page 65: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/65.jpg)
![Page 66: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/66.jpg)
![Page 67: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/67.jpg)
![Page 68: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/68.jpg)
Fitness Assessment
![Page 69: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/69.jpg)
Purposes of Health-Related Fitness Testing
• Educating participants about their present health-related fitness status relative to health-related standards and age- and sex-matched norms
• Providing data that are helpful in development of exercise prescriptions to address all fitness components
• Collecting baseline and follow-up data that allow evaluation of progress by exercise program participants
• Motivating participants by establishing reasonable and attainable fitness goals
• Stratifying cardiovascular risk
![Page 70: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/70.jpg)
VO2max Assessment
My VO2 My Fitness
![Page 71: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/71.jpg)
• Treadmill
– Naughton Protocol
– Balke ware Protocol
– Modified Bruce Protocol
– Bruce Protocol
![Page 72: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/72.jpg)
Astrand Cycle Fitness Test
VO2max Assessment
My VO2 My Fitness
![Page 73: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/73.jpg)
VO2 Indirect/Predictive measurements Step Test
![Page 74: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/74.jpg)
Step Test
• Patricia J. Ohtake (2005) – Field Tests of Aerobic Capacity for Children and Older Adults
• Based on ACSM O2 cost calculation to estimate VO2 max based on the formula
VO2 = (0.2 x stepping rate) + (2.4 x step height x stepping rate) + 3.5
* VO2 is in mL/kg/min, stepping rate is in steps per minute, and step height is in meters
![Page 75: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/75.jpg)
CAN STEPS PER DAY BE USED TO PRESCRIBE EXERCISE?
![Page 76: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/76.jpg)
• Better start than never
• 10,000 steps perday!!
Need to start physically active
![Page 77: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/77.jpg)
NUMBER OF STEPS ACTIVITY LEVEL
• 0-5,000 Sedentary
• 5,000-7,499 Low Active
• 7,500-9,999 Somewhat Active
• 10,000-12,500 Active
• 12,500 or more Highly Active
![Page 78: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/78.jpg)
• A daily goal for most healthy adults is 10,000 steps per day, or approximately five miles.
• If your baseline is under this level, try to increase your steps by 1,000 per day every two weeks until you reach your10,000 steps per day
![Page 79: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/79.jpg)
NUMBER OF STEPS ACTIVITY LEVEL
• 0-5,000 Sedentary
• 5,000-7,499 Low Active
• 7,500-9,999 Somewhat Active
• 10,000-12,500 Active
• 12,500 or more Highly Active
![Page 80: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/80.jpg)
• A daily goal for most healthy adults is 10,000 steps per day, or approximately five miles.
• If your baseline is under this level, try to increase your steps by 1,000 per day every two weeks until you reach your10,000 steps per day
![Page 81: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/81.jpg)
Take Home Message
![Page 82: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/82.jpg)
• Each session
– Warm up ( 10 – 15 min) • Light activity
• Stretching
![Page 83: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/83.jpg)
• End of exercise session
– cooling down 5 – 10 minit
![Page 84: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/84.jpg)
Safety PORPER FOOTWEAR
![Page 85: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/85.jpg)
• Exercise prescription must reflect individual differences
![Page 86: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/86.jpg)
• Remember that anything is better than nothing!
![Page 87: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/87.jpg)
• If you’re not used to doing much activity, start by working towards 30 minutes of moderate activity each day
![Page 88: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/88.jpg)
• Build up slowly until you reach your target.
![Page 89: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/89.jpg)
Good effects of exercise
• Basal pulse rate
– Decrease resting heart rate
– Energetic
![Page 90: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/90.jpg)
Sports Medicine Center, UMMC
• Diabetes Exercise Program
• Child Obesity Clinic
• Adult Obesity Clinic
• Cardiac Rehab Phase III
• Osteoarthritis Exercise Program
• Slim and Healthy Program
![Page 91: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/91.jpg)
Performance Laboratory
![Page 92: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/92.jpg)
Sports Medicine Gymnasium
![Page 93: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/93.jpg)
The Candy Girls
![Page 94: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/94.jpg)
![Page 95: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/95.jpg)
![Page 96: Dr Nahar Azmi - Specifically prescribed exercise for individual](https://reader034.vdocument.in/reader034/viewer/2022042713/54599946b1af9fc15d8b4cba/html5/thumbnails/96.jpg)
Thank You