Exercise Prescription

At INT we can support your lifestyle enhancement through an exercise prescription program tailored to your level of health and fitness, available time and level of motivation and drive. Aerobic Programs, Resistance Programs, Strengthening and Conditioning Programs, Coordination and Balance Programs and Enhanced Flexibility can all be applied as required to support your health. The Gymnasium, Swiss Balls, Yoga studio and Hyperbaric Chamber located on the premises at INT as well as prescription exercise sheets and videos support even the enthusiast in their health and fitness needs.

The Role Of Physical Activity:

• Improves ability to perform everyday activities
• Helps to maintain mobility and independence and therefore quality of life
• Increases the general feeling of wellbeing
• Helps combat ill health
• Helps develop capabilities in
  1. Coordination
  2. Motor skills
  3. Social skills
  4. Self-este

• As Prescribed by a Professional:

1. Exercise is a therapeutic act to prevent ill health
2. Maintain good health (cardiovascular system, muscular system, skeletal system and nervous system)
3. Treats illness (e.g. hypertension and arthritis)
4. Assists rehabilitation and recovery from illness (e.g.; following a stroke, heart attack, spinal injury or fracture).

THE OBJECTIVE OF EXERCISE:

• Promotion of health through fitness and lifestyle improvements
• Prevent injury through education

CAUSES OF EXERCISE INJURIES:

• Muscular weakness and imbalance
• Inadequate warm-up and cool-down
• Collisions/ falls / spills / accidents
• Improper technique
• Over doing it.

INJURY PREVENTION:

• Warm-up, Stretching, Cool-down
• These are essential components for exercise, training sessions or competition. They play an important role in reducing the risk of injury and prepare both physically and mentally the person for the specific activity ahead.

Important areas to stretch include:

1. Calves
2. Hamstrings
3. Quadriceps
4. Groin
5. Trunk
6. Neck

Warm-up:

Consists of a low intensity rhythmic activity to increase muscle and body temperature in preparation for physical activity. It allows the muscle to contract more effectively and coordinate better. It also increases blood and oxygen supply to the working muscles.

Stretch:

Actively lengthens the muscle and tendon tissue and increases range of joint motion and flexibility of the tissue. It reduces muscle tension, promotes circulation, develops awareness and coordination by allowing for more free and easier movement. It therefore acts to reduce likelihood of injuries such as muscle strain. Stretching of cold muscles is of little value and may cause injury to tissues such as muscle.

Cool-down:

Gradual decrease in activity level and completion of a series of stretching exercises to allow the body to recover from effort and reduces the effects of fatigue, including muscle soreness. It also prevents pooling of blood of the limbs, which can lead to fainting or dizziness. It improves the recovery of muscle, heart and other tissues through the removal of waste products.

For People Who Play Sport. The Role Of Activity, Methods Of Injury Prevention.

1. Development of skills and technique. The higher the level of skills the lower the rate of injuries;
2. Level of fitness. Adequate fitness allows the athlete to perform at their best while assists in injury prevention. Injuries occur during periods of fatigue because the athlete is not only tired, but less able to cope with physical demand and is less capable of performing skills at an adequate level;
3. Ensure the athlete is not only familiar with the rules of the games but abides by them in order to prevent injuries to either themselves or others. Correct boots and guards for the players;
4. Have adequate soap, paper towels, rubbish bins and disinfectant.
5. Personal and group hygiene;
6. Balanced competition;
7. Common sense - tells you it is far better to prevent injuries than to manage them;
8. Environmental conditions. Be aware of temperature and conditions, dress appropriately and train accordingly. Fluid replacement is essential. Thirst is a poor indicator of a person’s fluid requirements. The general rule is drink regularly, more than you think you need.