Post on 20-Mar-2018
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Developed by Fabio Comana, MA., MS., ® All rights Reserved Page 1
NASM®: True Metabolic Conditioning Fabio Comana, MA., MS., NASM CPT, CES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN
National Academy of Sports Medicine – fabio.comana@nasm.org
What is metabolism?
Complex series of life-sustaining chemical reactions that are all finely regulated by enzymes to
maintain a constant set of conditions within cells – homeostasis. Allows organisms to grow,
reproduce, and function via:
o Catabolism – break down organic matter in order to sustain life.
o Anabolism – use of energy to construct components of cells or store energy reserves.
Reality: Client only cares about how to burn more calories to lose weight and attain a desired
body shape.
NOTES
Why do most exercise (choice or obligation)?
Improve overall health and fitness?
Trade-off for eating behaviors?
To burn calories for weight loss?
Is exercise really enough?
Measure Men
(195.5 lbs. / 88.9 Kg)
Women
(166.2 lbs. / 75.5 Kg)
Weekly Kcal Goal (Health) 1,000 kcal 1,000 kcal
Weekly Kcal Goal (Weight
Loss) 2,000 kcal 2,000 kcal
Daily Caloric Intake 2,502 kcal / day 1,778 kcal / day
Weekly Caloric Total 17,514 kcal / week 12,446 kcal / week
Developed by Fabio Comana, MA., MS., ® All rights Reserved Page 2
A New Global Approach v. Traditional Local Approach
168 hours in a week:
o 49 – 56 hours spent sleeping
o 3 – 5 hours spent exercising o Remaining 107 – 116 hours? – Non-exercise Activity Thermogenesis (NEAT)
NOTES
Application into Practice
Measured Parameter Male (195.5 lbs.) Female (166.2 lbs.)
Kcal expended sitting (light office work) 2.3 kcal / minute 2.0 kcal / minute
Kcal expended standing (light office work) 3.6 kcal / minute 3.3 kcal / minute
Adding 2 hours standing / work day 192 more kcal / day 156 more kcal / day
Weight change in one year (260 days) 14.3 lbs. 11.6 lbs.
Time to Retrain the Way we Think? Time to Rethink the Way we Train?
Trending: HIIT workouts – why?
Weight loss – potentially increased caloric burn during session + EPOC (afterburn)?
Time-efficiency – shorter workout sessions (as short as 3 x 20 sec)?
o Up to 90 % less training volume (amount of work performed).
o Up to 67 % lower training time.
Improved performance – aerobic and anaerobic improvements?
Improved health – blood glucose control?
Increased metabolism – fat burning ability?
Big Question: Are you delivering HIIT programs or HVIT Programs?
HIIT = High-intensity (Movement Quality – performance).
o Work intervals > 3 – 4 minutes or work intervals < 75 % of maximal performance (i.e., 1RM
or VO2max) is not HIIT
o Body weight training is not HIIT – HVIT (Movement Quantity – calories?).
NEVER confuse maximal performance with maximal effort – very different!
Developed by Fabio Comana, MA., MS., ® All rights Reserved Page 3
HIIT Example: (> 75% of maximal performance (1RM test)
Goal: Improve performance
SS: Bb Clean and Press (45-sec) + Bb Side Lunges (30-sec each way)?
~ 105 seconds of work = 1:3 (315 sec recovery) - generalized recovery – lactate buffer
Active Recovery:
o Light Movement – walking (30-sec)
o Plank walk-ups (40-sec) / Rotational Planks (40-sec) / transition.
o Single-leg Leg Swings and Hip Drivers (3D) (40-sec per leg) / transition.
o Turkish Get-up (40-sec each side) / transition
o Light Movement – walking (20-sec)
SS: Bb Deadlift (30-sec) + Standing Kb Rear Rotational Presses (30-sec / side)
NOTES
HVIT Example: (< 75% of maximal performance)
Goal: High work-rate – kcal burn?
SS: Burpees with OH Wall Ball (45-sec) + Push-ups (45-sec)
~ 90 seconds of work = 3:2 (60-sec) - Generalized recovery – lactate buffer?
Active Recovery:
o Plank walk-ups (30-sec)
o Rotational Planks (30-sec) / transition.
SS: Box jumps (45-sec) + Pull-ups / Kips (45-sec)
Technique and injury?
Energy Systems:
Developed by Fabio Comana, MA., MS., ® All rights Reserved Page 4
NOTES
Recovery within
Blood !!!
Women – Physiological Differences:
Women have smaller concentrations of type II (fast-glycolytic) fibers
o 3.5 – 5.0 % less than men.
Reduced Glycolytic Capacity:
o Reduced glycogen loading capacity = less glycogen.
o Reduced glycolytic enzymes.
o Reduced LDH (lactate dehydrogenase) activity
* Men: For HIIT in women, use shorter intervals (<2 min) + shorter recoveries (1:2)
Anaerobic Systems – Performance Training Principles
Specificity utilizes the following variables (FITR / FIVR):
o Number of repetitions (F)
o Intensity (I)
o Interval duration (time – T / volume – V)
o Recovery length (R)
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Potential consequence of movement quantity over quality: NOTES
What Happens if the Body Loses / Lacks this Relationship?
Step One: Law of Facilitation = ‘Dyskinesis’
o Compensation: Compromised stability to facilitate mobility.
o Compensation: Movement into other planes.
Example: Seated Leg Extension - why?
Example: Bird-dog - why?
Step Two: Increased potential for chronic injury
Effect of
Fatigue on
Form?
EPOC:
Influenced by intensity (1st) then duration (2nd).
~14 % of exercise energy (research don’t account for EPOC between intervals).
Consensus: 7 % of exercise energy up to 37 % (11 – 190 kcal).
o EPOC for light-to-moderate activity = almost 0 kcal.
Training Modalities (Intensity – Duration)
Tempo Training – continuous, aerobic exercise @ 70-85% VO2max: 30-60 min.
LSD Training – continuous, aerobic exercise @ 60-70% VO2max: 60+ min.
Split Routine Training – 2 to 4 HI bouts @ 70-85% VO2max: 15-20 min with 5-min to 6-hour
breaks
HIIT – HI bouts @ 80-90% VO2max + 3-min recovery bouts @ 30-40% VO2max: 30-60 min.
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Supramaximal Interval Training (SIT) – 60-sec HI bouts @ 105-110% VO2max + 2-5 min
recovery: 15-20 intervals (Tabata?).
Heavy Resistance Training – 2-4 sets x 3-8 reps @ 80-90% 1RM + 2-3 min rest; 8-10 exercises.
HVIT / Circuit Resistance Training – 2-3 circuits x 10-12 reps @ 50% 1RM + 30-sec rest; 6-10
exercises.
NOTES
Hormonal Response to Resistance Training
Hypertrophy: 6 – 12 rep range to POF (67 – 85-90 % 1RM)
Strength: 1 – 5 rep range to POF (85 % + 1RM)
Power: 1 – 6 rep range, explosive (70 – 95 % 1RM)
Hormonal Response to Cardio
Increasing Lean Mass (2 – 4 lb.) = increased RMR (7-8%) = 100 kcal /day = 10½ lb. per year.
So How Do I Bulk Up?
Minimize/eliminate cardio (temporarily) – aerobic training inhibits satellite cell proliferation v.
additional expended calories.
Resistance Training:
o 4 sets x 6-12 reps to point of failure (67-70% to 85/90% 1RM).
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o Slow eccentric tempos = muscle damage (DOMS experience?).
o Shorter recovery intervals = metabolic stress – never compromise form!!
o Larger muscle groups = greater post-exercise anabolic surge (TST, HGH)
o Allow 48 – 72 hours recovery between muscle group sessions.
o More experienced exercisers – drop down set format to overload all fibers
o 10 – 15 % reduction = Type II(b) – Type II(a) – Type I overload.
NOTES
Are women fearful of bulking up? Myth or Reality?
So How do I Shape and Tone?
Increase overall caloric burn – higher work-rates (HVIT or Power Endurance)
o Multi-joint, compound exercises.
o Integrated training format design – shorter bouts, shorter recoveries.
o Superset or circuit format.
o Cardio?
Target Type 1 or Type II fibers?
o High-volume, low-intensity = Type I fibers (endurance + little growth).
o Low-volume, high-intensity = Type II fibers (strength, size, but little kcal burn).
NASM OPT Model
Phase 1: Stabilization Endurance Training
Foundational:
o Improved stability – neuromuscular efficiency, intramuscular / inter-muscular coordination.
o Improved mobility.
o Improved muscular endurance.
Programming:
o Higher volume + appropriate recoveries (2-3 sets x 12+ reps).
o Progress to proprioceptively enriched or controlled-unstable environments.
Developed by Fabio Comana, MA., MS., ® All rights Reserved Page 8
Phase 2: Strength Endurance Training
Hybrid phase – improves muscular strength (hypertrophy, strength) + increased stabilization
endurance under fatigue (builds good form).
HVIT – alternate type II / I training:
Superset format:
o Stable strength exercise (type II).
o Biomechanically similar stabilization exercise (type I)
NOTES
Phase 5: Power Training
Power = strength x speed
Developed increased rate of sub-maximal force production
Hybrid – Power Endurance:
Superset format:
o Strength exercise
o High volume power (30-45% 1RM/10%+ BW)
HIIT or HVIT?
Identify your goal and train appropriately
Never compromise movement quality (technique) for movement quantity (reps or perceived kcal).
2 Important Rules Governing Programming
Exercise Experience: Physiological v. Psycho-emotional Impact?
o Ask.. Listen ..Understand… Respond.
o Are you Tell-orientated or Ask-orientated – Permission v. Assumption.
Train Smart or Train Hard?