EXERCISE PRESCRIPTIONS

Exercise prescription is the plan of exercise,

which includes specific exercises, as well as the
frequency, duration, and intensity of those
exercises. Exercise programming is designing
the exercise plan, including exercise selection
and choosing training parameters.
 MFIT PRINCIPLES
•What is an MFIT/FITT Principle? MFIT
stands for Mode or type of exercise,
frequency, and time or in some references
it’s also called FITT or frequency, intensity,
time, and type. The FITT principle is a
tried-and- true method of putting together
an efficient workout plan.
 THE MFIT FORMULA
• MODE (TYPE) - Refers to the type of physical activity you
perform. Example of aerobic activities include walking, jogging,
running, aerobic dance, swimmingand talking. Sports related
activities can also be done such as basketball, volleyball,
badminton and nontraditional games.
• 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 work against a
load greater than normal (overload). To determine
appropriate exercise intensity various methods, including
heart rate reserve (HRR).
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 (150 mins per week) or at least 20-25 minutes of
vigorous intensity exercise is recommended per day on at
least 3 days a week (75 mins per week).
What is training principles?
• The principles of training should be thought of as the ‘golden
rules’ of making fitness training work for the individual
participant. Following these golden rules will help to
guarantee success and will carry athletes towards their
training and performance goals.

Training principles includes overload principle, progression

principle, specificity principle, reversibility principle, rest and
recovery, principle of individuality and warm up.
 TRAINING PRINCIPLES
• OVERLOAD – The overload principle states that to
improve any aspect of physical fitness the individual
must continually increase the demands placed on the
appropriate body systems.
• PROGRESSION – The principle of progression says that
as your body adapts to your fitness routine you have
to challenge yourself to keep seeing progress. That
challenge could be a variety of things, from increasing
your time, intensity, weight, sets, reps, or more.
• SPECIFICITY – The principle of specificity of training
states that the way the body responds to physical
activity is very specific to the activity itself.
• REVERSIBILITY – It means that this use or inactivity
results in losse of benefits achieve as a result of
overload. This principle can be sume up or simplify by
the fact that “if you don’t use it, you will lose it”
• 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.
• INDIVIDUALITY – We should be guided by this principle and
be constantly reminded that the impact and benefits of
physical activity or work out are different from one person to
another because of individual differences.
• WARM UP – The purpose of warming up before physical
activity is to prepare mentally and physically for your chosen
activity. Warming up increases your heart rate and therefore
your blood flow. This enables more oxygen to reach your
muscles.
 ACTIVITY SPECIFIC
SKILLS
BRACING THE CORE –
Abdominal bracing is the
process of quickly activating
all of your core muscles and
sucking in your stomach. You
then hold this tightness while
you perform a particular
exercise motion. This action
creates a lot of pressure in
your abdomen and prevents
you from loosely moving this
part of your body.
BENEFITS OF BRACING THE CORE
• Bracing the core during exercises like squats,
deadlifts, and overhead presses can also help to
prevent injury by providing a stable base of
support for the body and reducing the risk of
spinal flexion or hyperextension.
DEAD BUG SERIES
The dead bug exercise
series is a progression
that strengthen the
core by challenging
the deep abdominal
muscle, the transverse
abdominies or TVA, to
stabilize the pelvis
against the resistance
of the moving arms
and legs.
BENEFITS OF DEAD BUG EXERCISE
• The dead bug exercise will help you improve
your pelvic stability, activate your deep
abdominal muscles, and help you learn how to
differentiate the movement between your hips,
pelvis, and lower spine
 ROLLING
Rolling is defined as “moving
from supine to prone or from
prone to supine position”
and involves some aspect of
axial rotation. Rotational
movements are described as
a form of a righting reaction
because, as the head rotates,
the remainder of the body
twists or rotates to become
realigned with the head.
BENEFITS OF ROLLING
• Studies have found a psychological benefit of rolling as
well, with reported feelings of relaxation, tension, and
stress relief and an improvement in overall mood. Many
athletes report that ending an exercise session with a
gentle, full-body rolling routine simulates a massage and
can increase feelings of overall well-being and workout
satisfaction. It can also improve flexibility, reducing
muscle soreness, and increasing blood flow.
 BIRD DOG SERIES
• The bird dog is a simple core for exercise that improves
stability, encourages a neutral spine, and relieves low back
pain. This exercise pose uses the whole body to target and
strengthen your core, hips, and back muscles. It also helps
promote proper posture and increase range of motion

Why is it called bird dog exercise?

• The move is taught to be named after the pointing position of
hunting dogs, who stand lengthed with a front leg up and a
back leg extended behind.
BENEFITS OF BIRD DOG EXERCISE
• Improve spinal and core stability
• Better hip extension
• Improved shoulder stability
• Better balance and coordination
• Potential injury prevention
• Versatility
• Unilateral strength
• Better core bracing
THANK YOU!!!