Principles of Exercise: Difference between revisions
No edit summary |
No edit summary |
||
| Line 6: | Line 6: | ||
The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. For most adults, an exercise program including aerobic, resistance, flexibility, and neuromotor exercise training is indispensable to improve and maintain physical fitness and health. An exercise training program ideally is designed to meet individual health and physical fitness goals within the context of individual health status, function, and the respective physical and social environment.<ref name=":0">Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. The quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults:guidance for prescribing exercise. | The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. For most adults, an exercise program including aerobic, resistance, flexibility, and neuromotor exercise training is indispensable to improve and maintain physical fitness and health. An exercise training program ideally is designed to meet individual health and physical fitness goals within the context of individual health status, function, and the respective physical and social environment.<ref name=":0">Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. The quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults:guidance for prescribing exercise. | ||
Med Sci Sports Exerc. 2011;43(7):1334–59.</ref>. Conclusive scientific evidence, based on a wide range of well-conducted | Med Sci Sports Exerc. 2011;43(7):1334–59.</ref>. Endurance exercise is the most common way to improve cardiovascular fitness. The benefits of exercise are dependent on the dose of exercise. The dose of exercise can be described using the so-called FITT factors, where FITT stands for Frequency, Intensity, Time, and Type of activity. In addition, the duration of a programme (week/months) is an important factor.<ref>Takken, T., Giardini, A., Reybrouck et al. Recommendations for physical activity, recreation sport, and exercise training in paediatric patients with congenital heart disease: a report from the Exercise, Basic & Translational Research Section of the European Association of Cardiovascular Prevention and Rehabilitation, the European Congenital Heart and Lung Exercise Group, and the Association for European Paediatric Cardiology. European Journal of Preventive Cardiology 2011; 19(5), 1034–1065.</ref> | ||
studies, shows that physically active people have higher levels of healthrelated fitness, a lower risk profile for developing a number of disabling medical conditions, and lower rates of various chronic noncommunicable diseases than do people who are inactive. | Conclusive scientific evidence, based on a wide range of well-conducted studies, shows that physically active people have higher levels of healthrelated fitness, a lower risk profile for developing a number of disabling medical conditions, and lower rates of various chronic noncommunicable diseases than do people who are inactive. | ||
It should be noted that some individuals may not respond as expected because there is appreciable individual variability in the magnitude of response to a particular exercise regimen. Furthermore, the FITT principle of exercise may not apply in certain cases because of individual characteristics (e.g., health status, physical ability, age) or athletic and performance goals. Accommodations to the exercise should be made for individuals with clinical conditions and healthy individuals with special considerations<ref name=":0" />. | |||
| Line 26: | Line 24: | ||
Healthy subjects must train for at least 30 min per day, 3 to 5 days per week for 4 to 8 weeks to achieve a physiologic training effect | Healthy subjects must train for at least 30 min per day, 3 to 5 days per week for 4 to 8 weeks to achieve a physiologic training effect | ||
Revision as of 09:04, 20 June 2020
Original Editor - Your name will be added here if you created the original content for this page.
Top Contributors - Inga Balciuniene, Chrysolite Jyothi Kommu, Lucinda hampton, Rebecca Willis, Chelsea Mclene, Aminat Abolade, Naomi O'Reilly, WikiSysop, Kim Jackson and Wanda van Niekerk
The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. For most adults, an exercise program including aerobic, resistance, flexibility, and neuromotor exercise training is indispensable to improve and maintain physical fitness and health. An exercise training program ideally is designed to meet individual health and physical fitness goals within the context of individual health status, function, and the respective physical and social environment.[1]. Endurance exercise is the most common way to improve cardiovascular fitness. The benefits of exercise are dependent on the dose of exercise. The dose of exercise can be described using the so-called FITT factors, where FITT stands for Frequency, Intensity, Time, and Type of activity. In addition, the duration of a programme (week/months) is an important factor.[2] Conclusive scientific evidence, based on a wide range of well-conducted studies, shows that physically active people have higher levels of healthrelated fitness, a lower risk profile for developing a number of disabling medical conditions, and lower rates of various chronic noncommunicable diseases than do people who are inactive.
It should be noted that some individuals may not respond as expected because there is appreciable individual variability in the magnitude of response to a particular exercise regimen. Furthermore, the FITT principle of exercise may not apply in certain cases because of individual characteristics (e.g., health status, physical ability, age) or athletic and performance goals. Accommodations to the exercise should be made for individuals with clinical conditions and healthy individuals with special considerations[1].
In general, all exercise training and sport sessions should start with a 10–15-min dynamic warm-up period followed by 20–60 min of exercise training. Finally, a 10-min cool-down period with less intensive activities and stretching should end the exercise training session. Between the training sessions there must be enough time to recover.
ACSM recommends to use the FITT method:
- Frequency (how often)
- Intensity (how hard)
- Time (duration or how long)
- Type(mode or what kind)
- Volume (amount)
- Progression (advancement)
Healthy subjects must train for at least 30 min per day, 3 to 5 days per week for 4 to 8 weeks to achieve a physiologic training effect
Sub Heading 2[edit | edit source]
The main principles of exercise training are well established in the exercise field; these are specificity, overload, progression, initial values, reversibility and diminishing returns[3].Sub Heading 3 ==
References[edit | edit source]
References will automatically be added here, see adding references tutorial.
- ↑ 1.0 1.1 Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. The quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults:guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334–59.
- ↑ Takken, T., Giardini, A., Reybrouck et al. Recommendations for physical activity, recreation sport, and exercise training in paediatric patients with congenital heart disease: a report from the Exercise, Basic & Translational Research Section of the European Association of Cardiovascular Prevention and Rehabilitation, the European Congenital Heart and Lung Exercise Group, and the Association for European Paediatric Cardiology. European Journal of Preventive Cardiology 2011; 19(5), 1034–1065.
- ↑ Campbell K, Neil SE, Winters-Stone KM. Review of exercise studies in breast cancer survivors: attention to principles of exercise training. British Journal of Sports Medicine 2011.
