Post on 29-Dec-2015
transcript
Copyright 1998 by Allyn & Bacon
Ideal Exercise Program Cardiorespiratory function
Most important health-related fitness component Foundation
Requires 20-30 minutes of continuous, uninterrupted exercise
An aerobic exercise Examples of aerobic exercise
Walking (4 mph or faster), jogging, running, cycling, lap swimming, aerobic dancing, and conditioning classes
Sports Approach Racquetball squash (singles) Tennis or handball (singles) Soccer or Rugby Lacrosse Full Court Basketball
Ideal Exercise Program
Muscular Strength Strength Training
– Increase size and strength of muscle– Increases lean muscle mass and resting metabolic rate– Decreases BF% and Maintain BW– 2 – 3 times a week can have positive effect
Strength Training in elderly– Increases quality of life and ability to perform ADLs– Muscular strength and endurance– Bone mass– Stair climbing and walking ability– Decreases risk of falling and fractures
Circuit Training Interval Training in
which strength exercises is combined with endurance/aerobic activity Benefits
– Can be specific – No need for expensive
gym equipment– Whole body workout
Ideal Exercise Program
Muscular Endurance Ability to exercise for long periods of time
– Needed in sports requiring all out efforts– ADLs
Increase in flexibility – Decreases in both home and exercise injuries– Perform various activities more efficiently and
effectively
Ideal Exercise Program
Body Composition Aerobic exercise burns more calories and
“tone” body 20 – 60 minutes or more is all that is needed Key to fat loss through exercise is volume,
not intensity– Longer = more K burned = shrinking of fat cells
Reduce caloric intake Flexibility, Strength, and Endurance Training
– Increase muscle mass– Decrease skin sagging
Copyright 1998 by Allyn & Bacon
Fitness Concepts
Begin with a preconditioning program Minimum 6 -8 weeks to improve aerobic fitness
Moving too quickly from one fitness level to the next
stages may cause:
– Muscle soreness or Delayed Onset of Muscle Soreness (DOMS)
– Increased risk of soft tissue injury
– Cause you to quit long before results are noticeable
First 2 – 3 weeks (preconditioning period)
– Expect DOMS but shouldn’t be severe
Principles of Exercise PRE Principle:
Progressive Resistance Exercise Overload Principle:
Overload the body to increase performance FITT Principle:
Frequency, Intensity, Time, Type Cardio, Resistance Training, Flexibility RPE Scale Karvonen Method
Definitions Resting Heart Rate (RHR)
Reflects heart rate (bpm) in the morning, at rest, averaged over 3 days
Maximal Heart Rate (HRmax) Heart rate in bpm at all out effort commonly estimated by 220 –
age Training or Target Heart Rate (THR)
Reflects training intensity in beats per minute (bpm) If asked for the THR Range both the low and high training
intensities in bpm will be expected. Heart Rate Reserve (HRR)
Difference between maximum and resting heart rate Recovery Heart Rate
The rate at which the heart recovers from exercise
Fitness Concepts
Progressive Resistance Principle
Gradual increase the amount of resistance to be
overcome or the number of repetitions in each workout
– Increase overload of muscular, circulatory and respiratory
Body will repair itself and increases in all these areas
will be seen
Examine what happens to your body when you
first begin an exercise program
PRE Principle and Cardiorespiratory
Regular exercise places stress on the heart and will increase stroke volume
A trained heart with improved cardiac output will: Pump more blood per 1 min. Heart beat (pulse) to slow down
– Fewer beats per minute– Increased time of rest for heart between beats
Arteries will also enlarge as the heart muscle adapts to the stress of exercise
PRE Guidelines Keep exercise strenuous to cause an
initial decrease in fitness level Allow for sufficient time for recovery
48 hours for strength training 18 – 24 hours for aerobic and other workouts Failure to follow this will lead to overuse injuries
and decrease in benefits from workout
Conduct next workout within 24 – 48 hours; more time will cause a decline in your conditioning level
Overload Principle
Used in PRE principle Overload the muscles and
cardiovascular systems to achieve improvement in fitness Overload above the body’s natural ability to
perform a certain exercise– Changed frequently to avoid plateau
Proper rest (18-48 hours) between exercise is needed for desired results
F.I.T. Principle
Frequency
How often?
Intensity
How hard? (Max HR or HRR)
Time
How long?
Type
What type of activity are they doing?
Cardiorespiratory FIT F:
3 – 5 days per week I:
64/70 – 94% of max heart rate (HRmax) 40/50 – 85% of heart rate reserve
T: 20-60 minutes aerobic activity
T: The “best” aerobic activity that serves the needs of
the individual Involve large muscles Encourage compliance without undue risk of injury
Cardiorespiratory Progression
Initial Conditioning Phase: F: 3x week I: 64-70% max HR (40-50% HRR) T: 20-30 minutes continuous or 10 min. bouts
– deconditioned or post-op
Period: 4 – 6 (plus) weeks
Cardiorespiratory Progression
Improvement Conditioning Phase: F: 3 – 5 x / week I: 77-94% max HR (60-85% HRR) T: 20 - 60 minutes Period: small increases every 2 – 3 weeks
for 4 – 5 months
Cardiorespiratory Progression
Maintenance Conditioning Phase 6 months or until goals are met
Review Phase Review program Reassess goals
RPE
Rate of Perceived Exertion Based on a scale 6 – 20
– Roughly based on RHR to MHR, i.e. 60 - 200
Revised scale 1 – 10 To Help clients more
accurately estimate their aerobic exercise intensity
RPE Scale
7 – Very Very Light 9 – Very Light 11 – Fairly Light 13 – Somewhat Light 15 – Hard 17 – Very Hard 19 – Very Very Hard 20 – Maximal effort
Karvonen Method
Uses Percentage of HRR rather than percentage of estimated Maximal Heart Rate
Formula (220 – age – RHR) x %HRR + RHR = THR
Example
An aerobically unfit 20 year old client with a RHR of 75, with an intensity of 40% HRR:
– 220 – age (20) = 200 HR max– 200 HR max – 75 RHR = 125 HRR– 125 HRR x .40 (40% HRR) = 50– 50 + 75 RHR = 125 bpm
Copyright 1998 by Allyn & Bacon
Fitness Concepts
Apply the principle of specificity Alternate light & heavy workouts Warm up properly before each workout
Formal Informal Passive Overload
Cool down properly after workout
Copyright 1998 by Allyn & Bacon
Fitness Concepts
Dress appropriately
Take special precautions when exercising outdoors
Choose soft surfaces whenever possible
Copyright 1998 by Allyn & Bacon
Fitness Concepts
Use cross training in the aerobic component of your program
Use a maintenance approach after reaching your desired level of fitness
Monitor your progress carefully