Exercise Prescription and Healthy Living Fitness
Kawahara, Naoto
1. Definition

'Exercise Prescription' is a guiding principle of health maintenance and promotion adequate for an individual training activity including sports, which is prescribed according to an individual purpose of the physical strength and fitness.

2. Relation

Exercise prescription improves physical strength and fitness, and brings the physical effects such as an improvement of the adaptation to stressor, the smooth progress of activity, and the increase of resistance to disease-causing germs.
The necessary and sufficient conditions of the exercise prescription are 'strength', 'time' and 'frequency'. In the exercise prescription, it is intended that the relation between these kinetic conditions and physical functions is embodied definitely.
Furthermore, strength and time are related with the quantity of motion, especially time is closely connected with the velocity of motion.
Therefore, it is very important in these relations to define the each physical level according to the individual purpose of building up the physical strength as the following Fig. 1 shows.


Fig. 1. The Method based on the Conditions in Exercise Prescription

In this logic, I'll discuss in the next chapter the concrete relations based of the kinetic conditions, kinetic 'strength', 'time', 'frequency'.

3. Detail

Firstly, on the condition of kinetic strength, most adequate strength corresponds to 50〜60% of the maximum load. However, in case of the short-term improvement, 70% of the load is adequate. On the other hand, in case of the improvement of tenacity, 80% HRmax corresponds to the kinetic objective.
Secondly, on the condition of kinetic time involved with the number and distance, adequate time is more than 20 minutes at least. In addition, the kinetic strength worthy to spend the time is needed.
Thirdly, on the condition of kinetic frequency, an exercise is essentially expected to bring the physical effect even one time in a week. Expected surely and effectively, however, it is needed to exercise at least 2〜3 times in a week. Moreover, it is needed that the kinetic environment, such as high altitudes, dunes, shores and hilly areas, worthy to put exercise into effect is previously provided and maintained.
Kinetic frequency which brings about the lack of hemoglobin oxide and glycogen in muscle is chosen adequately.
In any case, Kinetic frequency is influenced by individual life-style. Therefore, it is advisable to exercise everyday even for short time.

4. Conclusion

In the above process of exercise prescription, the load caused by kinetic stimulation of a physical part, which is not labored in daily life, is intended to increase gradually.
In addition, it is conscious in exercise prescription that kinetic method, characteristic, and content are corresponding to the peculiar effect based on the individual physical level as the following Fig. 2 shows.


Fig. 2. The Interrelation among the Factors of Exercise Prescription

Furthermore, it is needed to exercise over and over for long time with tenacity covering all the kinetic factors. Through the process, it is expected to level up not only the physiological limit but also psychological one.
As the result, it is brought the improvement of physical morphology and function. Consequently, exercise prescription is a guiding principle of not only athletics but also comprehensive wellbeing which has effect on health maintenance and promotion essentially.
As mentioned in the Charter of World Health Organization, health is a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity.
Therefore, it is very important that ordinary persons as well as athletes usually put the exercise prescription into adequate action incorporated in a various sports voluntarily.

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