Notes: C.6 Prescription of Exercise for Health
Exercise prescription commonly refers to the specific plan of fitness-related activities that are designed for a specified purpose, which is often developed by a fitness or rehabilitation specialist for the client or patient.
C.6.1 Outline physical activity guidelines for the promotion of good health.
WHO recommendations for physical activity
https://www.who.int/news-room/fact-sheets/detail/physical-activity
The World Health Organisation (WHO) sets out recommendations for minimal levels of physical activity in the promotion of good health.
They split the recommendations into 3 main groups:
5 - 17 Year Olds
18 - 65 Year Olds
Over 65 Year Olds
At least an average of 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical activity, across the week.
at least 150 minutes of moderate-intensity aerobic physical activity;
or at least 75 minutes of vigorous-intensity aerobic physical activity;
or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
Same as the previous category but in addition:
Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week.
Amounts greater than 60 minutes provide additional health benefits
Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be incorporated, including those that strengthen muscle and bone, at least 3 times per week.
Aerobic activity should be performed in bouts of at least 10 minutes duration.
Muscle strengthening activities should be done involving major muscle groups on 2 or more days a week.
Muscle strengthening activities, involving major muscle groups, should be done on 2 or more days a week
When older adults cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow
C.6.2 Describe the aims of exercise in individuals with a hypokinetic disease.
Physical, Mental, And Overall Health Benefits Of Regular Exercise - How Exercise Improves Health
Remember, what is the definition of a hypokinetic disease?
A disease associated with physical inactivity (ie. a sedentary or inactive lifestyle).
The WHO physical activity guidelines are designed to…
Aims
Description/Example
To make the most of limited functional capacities
Some of a person's capacities will be affected by the hypokinetic disease so they should ensure that this does not limit other capacities.
Eg. A person who has hypertension can exercise often (age appropriately) to reduce hypertension but also avoid obesity.
To alleviate or provide relief from symptoms
Eg. A person who has hypertension can exercise often (age appropriately) to reduce hypertension but also avoid obesity.
To reduce the need for medication
Eg. Moderate exercise (walking) can lower the risk of Type 2 diabetes and the medication that is required for that.
To reduce the risk of disease recurrence (secondary prevention)
Eg. Moderate exercise (walking) can lower the risk of Type 2 diabetes and the medication that is required for that.
To help overcome social problems and psychological distress
Eg. Moderate exercise (walking) can be social, also releasing endorphins that help you to improve your mood / perception of self esteem.
C.6.3 Discuss the potential barriers to physical activity.
Barriers to Physical Activity
When encouraging people to become more active, it is important to bear in mind that there are barriers to exercise in some social groups and those with hypokinetic diseases:
Potential barriers to physical activity
Discussion/Example
Uncontrolled disease state
Eg.
* Unstable angina
* Poorly controlled diabetes
* Uncontrolled hypertension
Hazards of exercise
Eg. Cycle and Swimming accidents
Musculoskeletal injuries
Eg.
* Strains
* Sprains
* Fractures
Triggering other health issues.
Eg.
* Heart Attack
* Respiratory tract infections
Poor motivation/ poor self-concept/ poor social interactions at the gym
Eg. If a person is not getting that release of endorphins (provided by exercise) they can struggle to improve their mood / perception of self esteem.