Exercise and food programmes for different individuals

• The planning and making of an exercise programme should be based on the way the body adapts to different training regimes
• Warm up, activity, cool down
• They can develop one many aspects of fitness, e.g. strength, power, flexibility and aerobic endurance

Base principles of exercise prescription:

These factors should considered when planning and making an exercise programme:

• Individuality
• Specificity
• Overload
• Reversibility

• Genetics can play a large part in deciding how quickly a person will adapt to an exercise programme
• This means two individuals are unlikely to show the exact same response to the same programme
• Individual differences must be taken into account when designing exercise programmes
• Programmes must not be too easy or too hard but should encourage the person to stay with the programme

• Adaptations always depend on the type of activity undertaken and the intensity in which it is performed
• Specificity relates to the muscle groups involved and the energy source used
• Training for one type of activity does not mean you are fit enough for all types of activity e.g. a competent marathon runner would not be much good at the 100m sprint.

• The positive effects of training are maintained. If you do not adhere to regular physical activity then the benefits are lost
• "If you do not use it, you will lose it"
• All components of fitness can be affected by non-activity (e.g. strength, flexibility, aerobic capacity)
• Once a level of fitness has been achieved, it can be maintained with less effort

• To achieve a higher level of fitness you sometimes need to put the body systems under additional stress by pushing them beyond the level usually achieved
• If the greater level is not achieved, adaptation will not occur
• To avoid injury, illness and lack of motivation it is important to progressively increase the training load

• the right amount of exercise is neede to see improvements in the physical fitness components
• Programmes should be made to suit the individual or the sport/activity
  • Realistic fitness goals
  • Mode and form of training
  • How often it is to be undertaken
  • How long and at what intensity

Different types of exercise have different health and well-being benefits

• Weight control
• Management of stress
• Disease prevention
• Maintain flexibility
• Muscle defintion

The FITTA principles say that all programmes should include:

• Frequency - the number of times per week that the exercise is to be done
• Intensity - how hard to work (e.g. at 80% of heart rate max) or the amount of overload to be applied
• Time - how long the activity is to take
• Type - the mode of exercise to be performed
• Adherence - the programme should produce the adaptations that the programme was designed for

• Most patients will be told to reduce the energy intake in their diet by 600 calories a day, by swapping unhealthy and high energy food choices for healthier choices
• A healthy diet should consist of:
  • plenty of fruit and veg
  • plenty of potatoes, bread, rice, pasta and other starchy foods(ideally wholegrain varieties)
  • some milk and dairy foods
  • some meat, fish, eggs, beans and other non-dairy sources of protein
  • just small amounts of food and drinks that are high in fat and sugar
• Also avoid foods that contain high levels of salt as this can rasie your blood pressure, in particular fast food and processed foods
• Avoid fad diets that cut out entire food groups
• A responsible diet programme should:
  • educate you about issues such as portion size, making changes to behaviour and healthy eating
  • Not be overly restrictive in terms of the type of food you can eat
  • Be based on achieving gradual sustainable weight loss rather than short term rapid weight loss, which is unlikely to last

• A very low calorie diet (VLCD) is where you consume less than 1,000 calories a day.

   An example of a VLCD would be:

• • a bowl of cornflakes for breakfast
  • a single jaffa cake as a mid-morning
  • a chicken salad snadwich for lunch
  • a low calorie lasagne for an evening meal
  • a pear for an after dinner treat
• This plan also assumes that you will be drinking water or diet drinks throughout the day, as other popular drinks such as tea and coffee contain calories

• To loose weight you need to use more energy then taken into the body whilst still maintaining a healthy balanced diet and obtaining all the nutrients required by the body

Plenty of 

• Protein
• Starchy wholegrain food
• Vitamins and minerals
• Water

Little or no

• Sugar food
• Fatty food

• Your GP or weight loss advisor will provide an exercise plan best suited to a persons circumstances, which will probably recommend so many hours of modeerate intensity
• Moderate intensity physical activity is any activity that increases your heart and breathing rate and may make you sweat.

Examples include:

• • Fast walking
  • Jogging
  • Swimming
  • Tennis
  • Using a step trainer or similar at the gym.
• Aim to start gradually, exercising 15 to 20 minutes of exercise five times a day and then build on it

Local leisure centres have qualified instructors to help with the achievemnt of goals

• Fitness classes of various levels of complexity
• Personal trainers
• Gym instruction and use
• Personal/ individual exercise programs

Always start off slow and gradually improve

• Physical therapy helps the patient restore the use of muscles, bones and the nervous system through the use of heat, cold, massage, whirlpool baths, ultrasound, exercise and other techniques
• It seeks to relieve pain, improve strength and mobility, and train the patient to perform important everyday tasks
• Physical therapy may be prescribed to rehabilitate a patient after amputations, arthritis, burns, cancer, cardiac disease, cervical and lumber dysfunction, neurological problems 
• The duration of the physical therapy program varies depending on the injury/illness being treated and the patients response to therapy
• Exercise is the most widely used and best known type of physical therapy
• Depending on the patients condition, exercises may be performed by the patient alone or with the therapists help 
• Exercise equipment for physical therapy may also be used such as walking aids, practice stairs, mats and parallel bars
• Exercise should always be started after advice from health care professionals

• Regular physical activity can aid in the prevention and regulation of many diseases
  • Walking
  • Swimming
  • Yoga
  • Jogging
• They will improve cardiac output, stroke volume and arterial elasticity
• They will assist with weight loss

• A patient will want to do some type of aerobic activity for at least 30 minutes on most days of the week
• Examples are walking, swimming and bicycling. You should also do resistance (strength training) 2 days per week
• Warm up for 5 minutes before each exercise session. Walking slowly and then stretching are good warm-up activities
• You should also cool down with more stretching for 5 minutes when you finish exercising. Cool down longer in warmer weather
• Exercise is only good if a patient is feeling well

Lucy has osteoporosis and hypertension. She is at high risk of a stroke. Briefly describe a suitable regular exercise program (4)

• Low intensity exercise initially because..
• Gradual/small step progression, why ..
• Examples - walking/dancing/keep fit/must be low impact
• Needs progress monitoring because ..
• To prevent overexertion why/because ..