General Principles of Exercise Prescription

In order to engage in safe and effective exercise program, one should follow the following steps

1. To assist in the development of safe and efficient exercise prescription and optimize safety during exercise testing, it is important to screen potential participants for risk factors and/or symptoms of various cardiovascular, pulmonary and metabolic diseases, as well as conditions that may aggravated by exercise.
   • Complete ACSM Pre-Participation Screening

or

one of two self guided forms (PAR-Q or AHA/ACSM Health/Fitness Facility Pre-participation Screening Questionnaire)

2. Follow recommendations set by the ACSM Pre-Participation Screening.
   • If medical clearance in not warranted, proceed to step three and/or four and/or five.
   • If medical clearance is warranted, complete the recommended guidance (receive medical clearance) and then proceed to step three and/or four and/or five.

3. General cardiorespiratory exercise programming:
   • Frequency:     3 to 5 sessions per week
   • Intensity:       40/50-85% of Heart Rate Reserve (HRR)
   • Duration:        20 to 60 minutes
   • Activity:         Large muscle groups dynamic activity
     • Each exercise session should include warm-up and cool-down period.
     • Energy expenditure

      

4. General resistance exercise programming:

• Frequency:    2 to 3 sessions per week
• Intensity:      Perform one set to volitional fatigue
• Duration:       1 set of 3 to 20 repetition
• Activity:        8 to 10 exercises including all major muscle groups

5.      
   •  Frequency:    2 to 3 session per week (minimal), 5 to 7 sessions per week (ideal)
   • Intensity:       Stretch to tightness at the end of the range of motion but not pain
   • Duration:        15 to 30 seconds, 2 to 4 per stretch
   • Activity:         Static stretch all major muscle groups.

• It is always a wise idea to consult an exercise professional before engaging in any type of exercise.
• The information from the above pages was cited from:  ADDIN EN.REFLIST Whaley MH. ACSM's guidlines for exrcise testing and prescription (7th ed.). Philadelphia: Lippincott Williams & Wilkins, 2006.