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•Repetitions - 2-6 for each stretch
•Type - static, with a major emphasis on the low back and
hamstrings area because of the high prevalence
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 guidelines. 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
aerobic activity
•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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