Exercise Dose-Equivalents
Different exercises place different demands on the body. It is a lot easier to do 10 Rows than 10 Burpees.
For this reason, each of the basic functional fitness exercises that you learned from your previous assignment has been quantified as an "equivalent dose." Each "dose" is roughly equivalent to the amount of that exercise that a healthy and fit individual would do in 1 minute of moderate-intensity exercise.
Since the intensity level of any exercise makes such a huge difference in the physiological demands being placed on the body, as well as in providing health benefits, measuring the amount of exercise in "dose-equivalents" is much more accurate and meaningful than simply measuring the amount of time spent "exercising."
This is because 1-minute of Burpees might be 5 reps for one person and 15 reps for another -- a 3-fold difference. Whereas, 10 Burpees is the same physiologically for everyone, whether it takes one person a full 2 minutes to complete, but can be done in less than 30 seconds by another person.
Study the chart below and learn the dose-equivalent of each exercise. If you complete your Participation Log, you will have done at least 1 dose of each exercise at least twice. Learning by experience under supervision is easiest and best.
Then, take the quiz at the bottom of the page.
You may also want to start getting familiar with the general "Goal Weight" of the exercises for men and women, along with a few suggested modifications for more/less fit individuals, but this is beyond the scope of this certification level. The concept that "Exercise is Medicine" is explained in more detail in the next level of certification (Sports Med-Tech Assistant).
For this reason, each of the basic functional fitness exercises that you learned from your previous assignment has been quantified as an "equivalent dose." Each "dose" is roughly equivalent to the amount of that exercise that a healthy and fit individual would do in 1 minute of moderate-intensity exercise.
Since the intensity level of any exercise makes such a huge difference in the physiological demands being placed on the body, as well as in providing health benefits, measuring the amount of exercise in "dose-equivalents" is much more accurate and meaningful than simply measuring the amount of time spent "exercising."
This is because 1-minute of Burpees might be 5 reps for one person and 15 reps for another -- a 3-fold difference. Whereas, 10 Burpees is the same physiologically for everyone, whether it takes one person a full 2 minutes to complete, but can be done in less than 30 seconds by another person.
Study the chart below and learn the dose-equivalent of each exercise. If you complete your Participation Log, you will have done at least 1 dose of each exercise at least twice. Learning by experience under supervision is easiest and best.
Then, take the quiz at the bottom of the page.
You may also want to start getting familiar with the general "Goal Weight" of the exercises for men and women, along with a few suggested modifications for more/less fit individuals, but this is beyond the scope of this certification level. The concept that "Exercise is Medicine" is explained in more detail in the next level of certification (Sports Med-Tech Assistant).
