Chapter 2

EXERCISE PRESCRIPTION
I. LEARNING OBJECTIVES:
At the end of this chapter, the students are expected to:
1. demonstrate understanding on basic principles on exercise prescription;
2. apply MFIT formula on the creation of exercise program;
3. determine their own target cardio fitness zone; and
4. create and perform exercise workout that are relatively safe to perform.

Course Outline:
 Overview
 Discussion
o Physical Activity Pyramid
o Three Phases of Exercise Program
o Principles of Training Exercise
o The FITT Formula
o How to Determine Cardio Respiratory Training Zone
o Exercise Prescription Guidelines
 Summary
 Suggested Media at Home
 Activities and Assessments
o Reflective Questions
o Knowledge Check
o Performance Task
 References

II. OVERVIEW

According to World Health Organization (WHO) at least 60% of the world’s population are in
active and does not achieve the recommended amount of daily physical activities. And one way to start
being active is to carefully monitor your daily physical activity. Other than monitoring the time spent in
doing exercise or engaging in physical activity, a good way to monitor physical activity is using
pedometer. It is a small and handy device that detects vertical movement at the hip and measure number
of footsteps in a travel distance. Though it is not 100% accurate and being questioned of its reliability, it
is a great motivational tool to help assess, maintain, and increase daily physical activity involvement. It is
ideal to use in physical activities that involve related lower-body movements such as walking, running,
and jogging. A total of 10,000 steps per day, with at least 10-30minutes of physical activity are the
recommended daily steps for adults. Please refer to table below for specific ratings.

Adult Activity Levels Based on Total Number of Steps

Steps per Day Category
Highly Active >12,500
Active 10,000–12,499
Somewhat active 7,500–9,999
Low Active 5,000-7,499
Sedentary Lifetysle < 5,000
Source: C. Tudor-Locke and D. R. Basset, “How Many Steps/Day Are Enough? Preliminary
Pedometer Indices for Public Health,” Sports Medicine 34 (2008): 1–8

There is no doubt that regular physical activity and exercise have a lot of significant benefits to be
stepped aside. But it is a must to have it as part of your daily lifestyle. On the contrary, huge percentage of
the population does not exercise regularly and only few are able to reach high physical fitness level.
While among others, were not able to sustain the exercise
program up to the end. If you are not yet into active life style, why not give exercise a try? And to guide
you about engaging in physical activity and exercise, please see figure below.

III. COURSE MATERIALS: DISCUSSION

A. Physical Activity Pyramid

This pyramid shows different types of physical activities and exercise that contribute to the
optimum development of health, wellness, and physical fitness of individuals.

To make it simple, the bottom of the pyramid is the daily activities that should be done at least a
total of 60-90 minutes of moderate activity near every day. Doing household chores, gardening, climbing
stairs, and participating in recreational activities such as badminton, and traditional and street games are
some of the activities that you may consider to have and active life style.
On the second level, if you decided to engage in cardiorespiratory exercises like brisk walking,
jogging, biking, and other aerobic exercise it is recommended to have a moderate intensity of 20-60
minutes, 3-5 days a week program.

Placed on the third level are the strength and flexibility exercises which recommend having
exercise program every 2-3 days in a week. Exercise principles should be carefully take into consideration
in designing the program. Some of the exercises are yoga, martial arts, and resistance training. While on
top, are the activities that should be done in minimal number of minutes. Sedentary lifestyle must be
avoided, since it contributes for having non-communicable diseases such as heart diseases, stroke, and
diabetes.

Exercise prescription refers to way of designing a program that is individualized, safe, and
effective. It embraces MFIT and basic exercise principles in order to maintain or improve physical fitness
level, lessen the risk for lifestyle and other diseases, and improve the quality of life.
B. Three Phases of Exercise Program

For you to be able to have an effective and safe exercise program, following the three phases of
exercise if highly essential.

1. Warm – Up. This prepares the body especially the heart and circulatory system for physical
activity or exercise. According to the American College of Sports Medicine (ACSM) warm-up must
include a 5-10 minutes of low to moderate cardiovascular and muscular endurance activities like
walking, jogging or running for the first phase and a gentle static stretching of the major large muscle
group for the second phase. Stretching exercises in this phase is highly recommended to reduce risk
of possible injuries.

2. Work – Out or Conditioning Phase. Refers to the key component of a fitness program or
your chosen physical activity (e.g. resistance training, aerobic dancing, swimming, bicycling) This
phase should follow the principle of training or the MFIT Formula with regards to mode, frequency,
intensity, and time of physical activity.

3. Cool – Down. This promotes an effective and gradual recovery from physical activity. The
transition in the cool-down is now from higher intensity of workout/conditioning phase back toward
to resting status, allowing a gradual slowing of the heart rate, systolic blood pressure, and metabolic
end products (e.g. lactate). The first phase also includes moderate to low cardiovascular and muscular
endurance activities at least 5-10 minutes. If exercise is stopped abruptly, this may result to post
exercise hypotension (low blood pressure) and possible dizziness. This may happen due to blood is
left in the area of the working muscle and has no way to get back to the heart and brain. The last part
involves stretching exercises that can relieve spasms in fatigued muscles and improves flexibility.
According to ACSM, the cool-down stretch should last 5 minutes or more.

C. Principles of Training Exercise

There are several important principles of exercise that provide the basis of determining the
amount of physical activity necessary for developing and maintaining good health, wellness and fitness.

1. Overload Principle. The most basic of all physical activity principle that indicates doing
“more than normal” to result in an improved physical fitness or health benefits. (e.g. to increase
flexibility, a muscle must be stretched longer than is normal)

2. Principle of Progression. Refers to the corollary of overload principle that should done in a
gradual manner rather than in major burst. (e.g. training sessions when done in gradual
progression becomes more challenging over time; low -moderate-high intensity; basic-intermediate-
advance level)

3. Principle of Specificity. To develop a certain body parts or fitness components, specific

type of exercise should be performed to achieve good results. (e.g. to improve core muscles,
different core strengthening exercises you might consider such as; plank, bird dog, dead bug series,
and alike. Another example: for you to improve your cardiorespiratory fitness, cardio exercises such
as jogging, cycling, aerobic dance exercises and alike are highly recommended)

4. Principle of Reversibility. It means that disuse or inactivity results in loss of benefits

achieved as a result of overload. This principle can be sum up or simplify by the fact that “if you
don’t use it, you will lose it.” e.g. if you do not adhere with your physical activity like 30
minutes running everyday, the benefit you attained like weight loss will gradually erode
5. Principle of Rest and Recovery. Pertains to the amount of rest needed to allow the body to
adapt to and recover from exercise. It is important to give our body a time to recuperate after
overload. (e.g. taking a break between heavy training workout or recreation and sport activities).

6. Principle of Individuality. We should be guided by this principle and be constantly reminded

that the impact and benefits of physical activity or workout are different from one person
to another because of individual differences. (e.g. the effect and amount of weight loss in running
varies as to the body composition, metabolism of an individual, and lifestyle habit).

D. The FITT Formula

MFIT (Mode, Frequency, Intensity, and Time) refers to the four important variables needed in the
application of the different principles of exercise and creation of comprehensive exercise program.

Frequency (how often) Pertains to the number days of a person engaging in a physical activity or
exercise program in a week. It should be performed at least 3 up to 5 days per week so as to attain
most benefits or depends on the person’s specific benefit desired . It must be performed in a regular
basis to be effective.

Intensity (how hard) Refers to the required exertion of intense physical activity to be performed
or worked against a load greater than normal (overload). To determine appropriate exercise intensity
various methods, including heart rate reserve (HRR), percentage of age-predicted maximal heart rate
(%HRmax), oxygen update reserve (VO2R), and perceived exertion can be utilized.

Time/Duration (how long) This is the length of time the activity session is performed. At least 30
minutes of moderate intensity exercise is recommended per day on at least 5 days a week (150mins
per week) or at least 20-25 minutes of vigorous intensity exercise is recommended per day on at
least 3 days a week (75mins per week).

Type (Mode) Refers to the type of physical activity you perform. Example of aerobic activities
include walking, jogging, running, aerobic dance, swimming and biking. Sports related activities can
also be done such as basketball, volleyball, badminton, and nontraditional games.

E. Exercise Prescription Guidelines

Table 1: Exercise Prescription Guidelines

Cardiorespiratory
Mode Moderate or vigorous intensity aerobic activity (examples: walking, jogging, stair climbing,
aerobics, water aerobics, swimming, basketball, soccer, and alike).
Intensity 30%-90% of heart rate reserve (the training intensity is based on age, health status, initial
fitness level, exercise tolerance, and exercise program goals).
Frequency 3 to 5 days per week for vigorous-intensity aerobic activity at least 75 minutes per week, or 5
days per week of moderate-intensity aerobic activity for a minimum total
of 150 minutes weekly.
Time/Duration At least 20 minutes of continues vigorous-intensity or 30 minutes of moderate- intensity
aerobic activity (the latter may be accumulated in segments of at least 10
minutes in duration each over the course of the day)
How to Determine Cardio Respiratory Training Zone

Muscles have to be overload for them to develop. CR develops when the heart is working
between 30 percent and 90 percent of heart rate reserve (HRR). Health benefits achieved when training is
working at a lower exercise intensity that is between 30 percent and 60 percent of the person’s HRR.
Even greater health and cardioprotective benefits, and higher and faster improvement in CR fitness
(VO2max), however, are achieved primarily through vigorous-intensity programs, that is, at the intensity
greater that 60 percent. For this reason, many experts prescribed exercise between 60 percent and 90
percent. Intensity of exercise can be calculated easily, and training can be monitored by checking your
pulse. To determine the intensity of exercise or cardiorespiratory training zone, follow these steps.

1. Estimate your maximal heart arte (MHR) according to the following formula:
MHR = 207 – (.7 x age).

2. Check your resting rate (RHR) sometime in the evening after you have been sitting quietly
for 15-20 minutes. You may take your pulse for 30 seconds and multiply by 2, or take it for a
full minute. You can check your pulse on the wrist by placing two or three fingers over the
radial artery or on the neck by placing your fingers over the carotid artery.

3. Determine the heart rate reserve (HRR) by subtracting the resting heart rate from maximal
heart rate (HRR = MHR –RHR).

4. Calculate the training intensities (Tis) at 30, 40, 50, 60, 70, 90 percent. Multiply the heart rate
reserve (HRR) by the respective .30, .40., .50, 60., .70, .80, and .90., and then add the resting
heat rate.

Example. The 30, 40, 50, 60, 70, and 90 percent Tis for a 20 year-old with
resting heart rate of 68 beats per minute (bpm) would be as follows:

MHR: 207 – (.70 X 20) = 193 bpm

RHR: = 68bpm
HRR: 193 - 68 = 125 beats
30% TI = (125 X .30) + 68 = 106 bpm
40% TI = (125 X .40) + 68 = 118 bpm
50% TI = (125 X .50) + 68 = 131 bpm
60% TI = (125 X .60) + 68 = 143 bpm
70% TI = (125 X .70) + 68 = 155 bpm
90% TI = (125 X .90) + 68 = 181 bpm

Light-intensity CR training zone: 106 to 118 bpm

Moderate-intensity CR training zone: 118-143
bpm Vigorous-intensity CR training zone: 143-181
bpm

When you exercise to improve the CR system ideally you should maintain rate between the 60-90
percent training intensities to obtain the best development. If you have been physically inactive, you
should train at around 30 to 40 percent intensity during the 2 to 4 weeks of the exercise program. You
may increase to a 50 to 60 percent training intensity for the next four weeks, thereafter you should
exercise between the 60 to 90 percent training intensity.
Flexibility Exercise Prescription Guidelines
Mode Static, dynamic, or proprioceptive neuromuscular
facilitation (PNF) stretching to include all major
muscle/tendon groups of the body
Intensity To the point of mild tension or limits of discomfort
Frequency At least 2 or 3 days per week. Ideally, 5 to 7 days per week
Time/Duration Repeat each exercise 2 to 4 times, holding the final
position between 10 and 30 seconds per repetition, with
a cumulative goal of 60 seconds per exercise
Muscular Fitness Exercise Prescription Guidelines
Mode Select 8 to 10 dynamic strength-training exercises that involve the body’s major muscle groups and
include opposing muscle groups (chest and upper back, abdomen and lower
back, front and back of the legs).
Intensity Sufficient resistance to perform 8 to 12 repetitions maximum for muscular strength and 15 to 25
(resistance) repetitions to near fatigue for muscular endurance. Older adults and injury prone individuals should
use 10 to 15 repetitions with moderate resistance (50% to 60% of their 1
RM)
Frequency 2 to 3 days per week on nonconsecutive days. More frequent training can be done if different muscle
groups are exercised on different days. (Allow at least 48 hours between
strength-training sessions of the same muscle group.)
Time/Duration 2 to 4 sets per exercise with 2 to 3 minutes recovery between sets for optimal strength development.
(Sets) Less than 2 minutes per set if exercises are alternated that require different
muscle groups (chest and upper back) or between muscular endurance sets.
Source: Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018) Principles
and Labs for Fitness & Wellness,Fourteenth Edition. Cengage Learning, USA

Summary
At this time of digital age, there are lots of free fitness workouts, fitness challenge, full body
workout available in different digital forms such as cellphone apps, social media, television, and more.
But always keep in mind that “no one size fits all”. It simply means that, not because those workouts are
effective to them, it is effective to anyone, or to you. But learning, understanding, and applying the basic
fitness concepts and principles on exercise prescription, a higher chance for you to be successful and
safely accomplish your exercise program.

Suggested Media at Home

 FITT Principle
[Link]
 Principles of training
[Link]
 Quick guide to heart rate training | Polar
[Link]
 Physical Activity and Exercise Prescription
[Link]
 4 General Principles of Exercise Prescription
[Link]
 HIIT VS CIRCUIT (which one is better for you?)
[Link]

IV. ACTIVITIES/ASSESSMENTS
Performance Task 1

Simple Exercise Workout

Group Leader: Section:
Members: Date:
Group no.

Instruction: The class will be divided into 4-5 groups or as prescribed by the teacher. The student/s will
perform in a virtual platform a 10 minute-exercise routine consisting: (1) 3 min- active/dynamic warm-up;
(2) 5-main workout; and (3) 2min-Cool-down. In warm-up, locomotor movements are needed, while on
the cool-down proper stretching is advised.
Enough time will be given for the students to practice as a group and may consider using social
media to collaborate with other members. Take note to consider the capabilities and health concerns of
each member. For students who will not be able to work collaboratively, individual performance is
advised.

The student/s will be assessed based on the following rubrics:

Needs
Criteria Excellent Good Average Fair
Improvement
5 4 3 2 1
Phases of Routine has complete Routine has Routine has complete Routine has Routine did not
Exercise phases of exercise complete phases of phases of exercise incomplete follow the three
Program program exercise program program phases of phases of
(warm- (warm- (warm- exercise exercise program
up/workout/cool up/workout/cool up/workout/cool program and did not
down) and has down) and has down) but executed it and executed it execute it properly
executed it properly executed it properly with few errors during with several
all throughout the most of the time of the performance errors during
performance the performance the
performance
5 4 3 2 1
Energy and Consistently Movements were Movements were Movements Movements were
Effort performed the performed with sometimes performed were rarely performed without
movements with energy and effort with energy and effort. performed with energy and effort.
energy and effort at most of the time. Frequently makes energy and
all times excuses. effort. Always
makes excuses
5 4 3 2 1
Application of The routine is The routine is The routine is The routine is The routine is
Principles of performed correctly performed correctly performed correctly performed performed
Training and considered the but considered the but considered the incorrectly and incorrectly and did
Exercise complete application application of only application of only considered the not consider the
of the principles of two principles of one principle of application of application of the
exercise such as: exercise exercise only two principles of
 Progression principles of exercise
-Low to high impact. exercise
Simple to complex
steps
 Individuality
-consider individual
skills
 Rest and
recovery- proper
routine design that
provides recovery
Total Score: Rating:
Rating:
13-15 Excellent
10-12 Good
7- 9 Average
4- 6 Fair
3 and below Needs Improvement
Conforme:

Signature over printed name/ Date Signature over printed name/ Date
Evaluator Student

Comments/Suggestions:

Performance Task 2

Cardiorespiratory Exercise Prescription

Name: Section: Date: Group no.

Direction: Compute your Cardio Respiratory Training Zone and come up with your own cardio
exercise prescription based on the result applying the MFIT principle.

Intensity
1. Estimate your own maximal heart rate (MHR) MHR = 207 − (.70 × age)
MHR = 207 − (.70 × )= bpm
2. Resting heart rate (RHR) = bpm
3. Heart rate reserve (HRR) = MHR – RHR
HRR = bpm - bpm = beats
4. Training intensity (TI) = HRR × % TI + RHR 30% TI = × .30 + bpm 40% TI = × .40 + bpm 60% TI =
× .60 + bpm 90% TI = × .90 + bpm
5. Cardiorespiratory training zone:
30% TI = ( X .30) + = bpm
40% TI = ( X .40) + = bpm
50% TI = ( X .50) + = bpm
60% TI = ( X .60) + = bpm
70% TI = ( X .70) + = bpm
90% TI = ( X .90) + = bpm

Light-intensity cardiorespiratory training zone (30% to 40% TI): to bpm

Moderate-intensity cardiorespiratory training zone (40% to 60% TI): to bpm
Vigorous-intensity cardiorespiratory training zone (60% to 90% TI): to bpm

Mode/Type: List any activity or combination of aerobic activities that you will use in your
cardiorespiratory training program:

C. The Exercise Program (Frequency, Intensity and Time)

The following is your weekly program for development of cardiorespiratory endurance.

 If you are in the poor or fair cardiorespiratory fitness category, start with a light
intensity training zone (30-40%)
 If you are in the average category, you may start with a moderate intensity training
zone (40-60%)
 If you are already active and in the good or excellent category, you may start with a
moderate intensity training zone (40-60%) or you may opt to start with high intensity
training zone (60%-90%)

For the purpose of the accomplishment of the task, you (students) are required to implement at
least 1-2 weeks of the exercise program. But it is encouraged to continue with the 12-week program,.

Time/Duration: Indicate the length of your exercise sessions: minutes

Frequency: Indicate the days you will exercise:

References
Hoeger, Werner W.K., Hoeger, Sharon A., Hoeger, Cherie I., and Fawson, Amber L., (2018) Principles and Labs for Fitness &
Wellness,Fourteenth Edition. Cengage Learning, USA

Corbin , Charles B., et. al (2008) Concepts of Fitness and Wellness. A comprehensive Lifestyle Approach. 7th
Edition. McGrawHill, USA.

Hoeger, Werner W.K. and Hoeger, Sharon A. (2013) Fitness and wellness, international edition. Wadsworth, Cengage Learning,
USA.

Hoeger, Werner W.K. and Hoeger, Sharon A. (2009) Lifetime physical fitness and wellness

A Guide For S.M.A.R.T (2013) Goal Setting American Council on Exercise. Retrieved from:
[Link]