ACSM's Exercise is Medicine™: A Clinician's Guide to Exercise Prescription

Cover......Page 1
Title Page......Page 3
Copyright......Page 4
DEDICATION......Page 5
CONTRIBUTORS......Page 6
CONTENTS......Page 8
FOREWORD......Page 9
PREFACE......Page 11
Reference......Page 12
ADVICE: WHAT WORKS AND WHAT DOESN’T......Page 13
THE ROLE OF THE CLINICIAN......Page 14
WHY THE PRESCRIPTION......Page 15
A QUICK TOUR OF THE BOOK......Page 16
EXERCISE AND HEALTH......Page 18
BEING A REGULAR EXERCISER......Page 19
SOME DEFINITIONS......Page 21
BALANCE AND EXERCISE......Page 23
References......Page 24
INTRODUCTION: THE ESSENTIALS OF EXERCISE COUNSELING......Page 25
IS COUNSELING FOR REGULAR EXERCISE EFFECTIVE?......Page 27
THE ROLE OF THE CLINICIAN......Page 28
THE “THREE Ms” OF EFFECTIVE EXERCISE COUNSELING: MENTIONING, MODELING, MOTIVATING......Page 29
References......Page 31
USING THE “FIVE As” FRAMEWORK......Page 32
CREATING AND USING THE PHYSICIAN/FITNESS–PROFESSIONAL TEAM......Page 33
Charging, What to Charge, and Billing......Page 36
Using Written Materials......Page 38
Using Community Resources......Page 39
THINKING ABOUT IT AS A CLINICIAN: YOUR OWN BEHAVIOR CHANGE PROCESS......Page 40
References......Page 42
Beginning the Exercise Prescription Process......Page 43
Risks of Sedentary Behavior......Page 44
Cardiovascular Risks Associated with Exercise......Page 45
Self-Assessment......Page 46
Screening Guidelines......Page 49
Risk Algorithm: Assessing your Patient’s Risk Level......Page 51
The Risk Levels......Page 52
Levels of Supervision for Exercise......Page 54
CONCLUSION......Page 55
References......Page 56
CARDIOVASCULAR RISK FACTORS......Page 58
THE NATURAL HISTORY OF HEALTHY BEHAVIOR CHANGE......Page 60
Definition......Page 61
Motivation: Mental Process and Action......Page 62
The Stages of Change......Page 63
Ambivalence......Page 66
Dealing With the Need for Immediate Gratification......Page 68
Getting Started: “It’s the Regular, Not the Exercise”......Page 69
CONCLUSION......Page 70
References......Page 71
INTRODUCTION......Page 73
THE WELLNESS MOTIVATIONAL PATHWAY FOR HEALTHY LIVING......Page 74
Step 1—Assessment......Page 75
Step 2—Defining Success for Oneself......Page 76
Step 3—Goal-Setting......Page 77
Step 4—Establishing Priorities......Page 78
Step 5—Taking Control......Page 79
A THOUGHT ON “WILLPOWER”......Page 80
References......Page 81
OVERVIEW......Page 82
Patient Vignette......Page 84
Self-Responsibility......Page 85
Strengths......Page 86
Values......Page 87
Obstacles and Strategies......Page 88
Support......Page 89
Confidence......Page 90
Behavioral Steps......Page 91
Rewards......Page 92
Relapse Prevention......Page 93
Suggested Reading......Page 94
INTRODUCTION......Page 96
Focus First on the “Regular” in “Regular Exercise”......Page 98
More Is Better than Less, but Something Is Better than Nothing......Page 100
Committing to Making the Time to Exercise......Page 102
Sources of Reinforcement for Your Patient’s New Habit......Page 103
The Exercise Environment: Where to Exercise?......Page 104
Staying Alert and Defensive......Page 106
Health......Page 107
POTENTIAL OBSTACLES TO BECOMING (AND REMAINING) A REGULAR EXERCISER......Page 108
References......Page 109
INTRODUCTION......Page 111
COMPONENTS OF THE EXERCISE PRESCRIPTION......Page 112
Subjective Measures of Intensity......Page 114
Absolute Measures of Intensity......Page 115
WHERE TO BEGIN......Page 118
The Duration Path......Page 120
The Frequency Path......Page 122
The Intensity Path......Page 124
RESISTANCE (STRENGTH) TRAINING......Page 128
Introducing Resistance Training......Page 129
Flexibility......Page 130
Core Strengthening......Page 131
CONCLUSION......Page 132
APPENDIX: QUANTIFYING EXERCISE INTENSITY USING DIFFERENT METHODS......Page 133
References......Page 144
INTRODUCTION......Page 146
Motivation and Encouragement......Page 147
Regularity and Consistency......Page 149
Taking Breaks......Page 150
Injury......Page 152
PROGRESSING BEYOND THE RECOMMENDATIONS......Page 154
Rate and Type of Progression......Page 155
Hydration......Page 156
Following a Planned Training Program......Page 157
Warm-Up and Cool-Down......Page 158
Overtraining......Page 159
Set Realistic Goals and Know Your Limits......Page 160
References......Page 161
INTRODUCTION......Page 163
The Overall Framework for TSTEP......Page 167
What Are the Sports or Activities Might be Used, and How Might They be Grouped?......Page 168
Time and Distance......Page 169
What Is the Roadmap for the Program?......Page 170
Stage I: The Introductory Program......Page 171
Stage II: The Developmental Program......Page 172
Stages III and IV: Going to the Next Level......Page 173
ROADBLOCKS THAT MAY BE ENCOUNTERED, AND HOW TO OVERCOME THEM......Page 174
Suppose Your Patient Says, “I Don’t Like Getting up Earlier in the Morning.”......Page 175
The Two Kinds of Mental Discipline Required for Success in Regular Exercise......Page 176
Taking Breaks......Page 177
On Knowing When to Stop......Page 178
References......Page 179
INTRODUCTION......Page 180
Intensity......Page 181
Advantages of the Lifestyle Exercise Approach and Choices......Page 182
Increasing Physical Activity......Page 183
Using the Pedometer......Page 184
Principles......Page 186
The Sports......Page 187
Introduction......Page 189
THE PLACE OF THE RACE......Page 190
References......Page 192
INTRODUCTION......Page 193
Introduction......Page 194
PaceWalking™......Page 195
Running......Page 196
Cycling......Page 197
WEIGHT TRAINING......Page 198
Introduction......Page 199
Bicycles......Page 200
CHOOSING A HEALTH CLUB......Page 203
CHRONOMETER......Page 204
CHOOSING A STORE......Page 205
References......Page 206
INTRODUCTION......Page 207
Definition......Page 208
Exercise Prescription......Page 209
Incidence and Prevalence......Page 210
Exercise Prescription......Page 212
Other Treatments......Page 213
Definition......Page 214
Exercise Prescription......Page 215
Definition......Page 216
Exercise Screening and Testing......Page 217
Exercise Prescription......Page 218
Special Considerations and Precautions......Page 219
Screening......Page 220
Benefits of Exercise......Page 221
Cardiovascular Risks Associated with Exercise......Page 224
Treatment......Page 226
Other Treatments (Medication, Surgery, Etc.)......Page 230
Exercise Prescription: Modifications From General Recommendations......Page 231
DEPRESSION......Page 232
Precautions......Page 233
Benefits of Exercise......Page 234
Exercise Prescription......Page 235
Precautions......Page 236
References......Page 237
THE BENEFITS OF PHYSICAL ACTIVITY IN CHILDREN......Page 242
Special Considerations......Page 244
EXERCISE COUNSELING AND PRESCRIPTION......Page 245
EXERCISE PRESCRIPTION BY AGE......Page 250
Birth–Three Years......Page 251
6–12-Year-Olds......Page 252
The Teenage Years......Page 253
SAMPLE REGULAR EXERCISE PRESCRIPTION......Page 254
References......Page 256
INTRODUCTION......Page 257
MENTAL PREPARATION......Page 258
SETTINGS, SURROUNDINGS, AND COMPANIONS......Page 259
OF PLACE AND TIME......Page 261
ENJOYING THE SPORTS FOR THEIR OWN SAKE......Page 263
Reference......Page 264
GLOSSARY......Page 265
RESOURCES......Page 267
INDEX......Page 271