Exercise prescription guidelines Flashcards
Soft Tissue Extensibility benefits
Increase flexibility and range of motion in joints making everyday tasks easier.
Reduces pain and stiffness.
Decrease stress. When we have a stressful environment we tend to tense up.
Improve blood flow. Stretching can enhance circulation which delivers oxygen and nutrients to your muscles.
Injury prevention. Short muscles can twing easily.
Soft Tissue Extensibility example exercise prescription
Type:
Load:
Repetitions:
Sets:
Rest between sets:
Frequency:
Client feedback:
1 example of a limiting factor:
Reproduction of symptoms:
Progressions:
Type: any type of stretch suitable
Load: Nil / low
Repetitions: Hold 30+ seconds
Sets: 3
Rest between sets: 1 minute
Frequency: Daily or multiple times per day
Client feedback: Location of tightness or sense of pull
1 example of a limiting factor: e.g. pain, fear, education, balance
Reproduction of symptoms: Any symptom response should not significantly worsen & should settle quickly
Progressions: Continue to work at movement barrier
Range of Motion benefits
Increase flexibility.
Enhance muscle strength around joints increasing stability.
Reduced pain and stiffness.
Better circulation.
Increased independence - improving joint function and muscle strength, ROM exercises can regain independence in daily activities.
Enhanced physical performance - flexibility and muscle strength can boost overall performance, making it easier to engage in various physical activities.
Prevention of Injuries - regularly performing ROM exercises can help prevent injuries by keeping your joints and muscles flexible and strong.
Range of Motion example exercise prescription
Type:
Load:
Repetitions:
Sets:
Rest between sets:
Frequency:
Client feedback:
1 example of a limiting factor:
Reproduction of symptoms:
Progressions:
Type: Passive, active-assisted or active In and Out of range to the movement barrier
Load: Nil/low
Repetitions: 10-30 reps
Sets: 1-3
Rest between sets: 1 minute
Frequency: Daily or multiple times per day
Client feedback: Location of stiffness, tightness or pain
1 example of a limiting factor: pain, fear, education, balance
Reproduction of symptoms: Any symptom response should not significantly worsen & should settle quickly
Progressions:
* Continue to work at movement barrier
* May ↑ reps if initially low
* May add passive overpressure
* Start with uniplanar movements,
progressing to multi-planar movements
Benefits from physical activity in children and adolescents
In children and adolescents, physical activity confers benefits for the following health outcomes: physical fitness (cardiorespiratory and muscular fitness), cardiometabolic health (blood pressure, dyslipidaemia, glucose and insulin resistance), bone health, cognitive outcomes (academic performance, executive function) and mental health (reduced symptoms of depression) and reduced adiposity
Benefits from physical activity in adults
In adults, physical activity confers benefits for the following health outcomes: allcause mortality, cardiovascular disease mortality, incident hypertension, incident type 2 diabetes, incident site-specific cancers,mental health (reduced symptoms of anxiety and depression), cognitive health and sleep ; measures of adiposity may also improve.
Sedentary behaviour in adults
In adults, higher amounts of sedentary behaviour are associated with detrimental effects on the following health outcomes: all-cause mortality, cardiovascular disease mortality and cancer mortality and incidence of cardiovascular disease, type 2 diabetes and cancer
Benefits from physical activity in older adults (65+)
In older adults, physical activity also helps prevent falls and falls-related injuries and declines in bone health and functional ability.
Benefits of physical activity in pregnant women
In women, physical activity during pregnancy and the postpartum period confers benefits for the following maternal and fetal health outcomes: reduced risk of preeclampsia, gestational hypertension, gestational diabetes, excessive gestational weight gain, delivery complications and postpartum depression and no increase in risk of stillbirth, newborn complications or adverse effects on birth weight.
Get Muscles Working example exercise prescription
Type:
Load:
Repetitions:
Sets:
Rest between sets:
Frequency:
Client feedback:
1 example of a limiting factor:
Reproduction of symptoms:
Progressions:
Type: Related to specific muscle or functional requirements
Load: Usually low - moderate or sub-maximal (RPE < 6/10)
Repetitions: 5-20 (based on performance)
Sets: 1-3
Rest between sets: 1-2 minutes
Frequency: Daily or multiple times a day
Client feedback: Location of muscle working / effort
1 example of a limiting factor: Fatigue, loss of form or control
Reproduction of symptoms: Symptoms may be provoked but should be relatively mild & settle quickly
Progressions:
* Based on specific muscle &/or functional
requirements (may involve ↑ complexity, load, speed or reps/sets)
* Will often progress to strength parameters
Strength example exercise prescription
Type:
Load:
Repetitions:
Sets:
Rest between sets:
Frequency:
Client feedback:
1 example of a limiting factor:
Reproduction of symptoms:
Progressions:
Type: Isotonic, dynamic constant external resistance or isokinetic
Load:
* novice / intermediate: 6-7/10 RPE or 3 reps in reserve
* experienced: 8-10/10 RPE or 2-3 reps in reserve
Repetitions:
* novice: 8-12
* experienced: 5-8
Sets:
* novice: 2-3
* experienced: 3-5
Rest between sets: 3 minutes +
Frequency: 2 - 3x/week
Client feedback:
* RPE; reps in reserve (how many do you think you had left in you?)
* Location of muscle work / effort
1 example of a limiting factor:
* Inability to safely execute further repetitions
* Loss of form or control
Reproduction of symptoms: Symptoms may be provoked but should be relatively mild & settle quickly
Progressions:
* ↑ load (usually with corresponding ↓ in reps)
* ↑ sets
* ↑ overall volume
Physical activity, strength, sedentary time, sedentary recreational screen time recommendations under 12 months
Interactive floor-based play, and at least 30 minutes of tummy time for babies per day.
None.
Do not restrain for more than 1 hour at a time.
None.
0 to 3 months: 14 to 17 hours. 4 to 11 months: 12 to 16 hours. This includes naps.
Physical activity, strength, sedentary time, sedentary recreational screen time, sleep recommendations 1 to 2 years
At least 3 hours of energetic play per day.
None.
Do not restrain for more than 1 hour at a time.
Under 2 years: None. 2 years: No more than 1 hour per day.
11 to 14 hours, including naps.
Physical activity, strength, sedentary time, sedentary recreational screen time, sleep recommendations 3 to 5 years
At least 3 hours per day, with 1 hour being energetic play.
None.
Do not restrain for more than 1 hour at a time.
No more than 1 hour per day.
10 to 13 hours. Some will still need naps.
Physical activity, strength, sedentary time, sedentary recreational screen time, sleep recommendations 5 to 17 years
At least 1 hour of moderate to vigorous activity involving mainly aerobic activities per day. Vigorous activities should be incorporated at least 3 days per week. Several hours of light activities per day.
At least 3 days a week.
Minimise and break up long periods of sitting.
No more than 2 hours per day.
5 to 13 years: 9 to 11 hours. 14 to 17 years: 8 to 10 hours.
