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•Duration - 10-30 seconds for each stretch
•Repetitions - 2-6 for each stretch
•Type - static, with a major emphasis on the low back
and hamstrings area because of the high preva-
lence of low-back pain syndrome in our society.
EXERCISE PRINCIPLES*
The American College of Sports Medicine has developed a position paper
concerning exercise programs for healthy adults and the need for guide-
lines. The following recommendations concern the quantity and quality of
(exercise) training for developing and maintaining cardiorespiratory
fitness in a healthy adult:
•Frequency -3 to 5 days per week
•Intensity -50% - 85% of maximum oxygen
uptake (VO
2 max
)
•Duration -20 to 60 minutes of continuous
aerobicactivity
•Mode of Activity -Any activity that uses the large
muscle groups, that can be
maintained continuously, and is
rhythmical and aerobic in nature.
•Rate of Progression -Initial Conditioning - 4 to 6 weeks; low-
end intensity (40% - 60% VO
2 max
); low-
end duration (15 to 20 minutes).
-Improvement Stage - 6 weeks to 6
months; moderate intensity; moderate
duration.
-Maintenance Stage - 6 months plus;
moderate to high intensity; moderate to
high duration.
*Note: Some of the material contained in this section is adapted from The
StairMaster
®
Fitness Handbook 2nd Ed., James A Peterson, and
Cedric X. Bryant (editors), Sagamore Publishing, 1995.
GENERAL EXERCISE GUIDELINES
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