OutlineOutline

• FITT Formula

• Aerobic Training• Aerobic prescription

• Muscular Training• Muscular prescription

• The benefits of stretching• Stretching prescription

Fitness FactsFitness Facts

According to Canadian Health Measures Survey: Physical activity of youth 2007-2009: young people aged 5 to 17 should accumulate at least 60 minutes of moderate-to-vigorous physical activity daily. CHMS data indicated that 9% boys and 4% of girls attain this level of activity.

For children and youth, 8.6 hours a day, or 62% of their waking hours, are sedentary. These averages increase with age; among teenagers aged 15 to 19, sedentary time surpasses 9 hours a day.

Benefits of Physical Benefits of Physical ActivityActivity

Improve their health

Do better in school

Improve their fitness

Grow stronger

Have fun playing with friends

Feel happier

Maintain a healthy body weight

Improve their self confidence

Learn new skills

New GuidelinesNew Guidelines

For health benefits, youth aged 12-17 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily. This should include:

Vigorous intensity activities at least 3 times per week.

Activities that strengthen muscle and bone at least 3 times per week.

More daily physical activity provides greater health benefits.

FITTFITT

• F Frequency= days/week

• I Intensity= %HRR, %HR max, RPE

• T Time= duration, reps/sets, work:rest

• T Type= continuous, interval, circuit

Aerobic TrainingAerobic Training

Energy/ system

Fuels Time Frame

Events

AnaerobicAlactic

ATPCP

0-15s 100 m sprintSpeed and

agility

Anaerobic Lactic

CHO 15s -2min 200 m run (power) - 800m

(endurance)

Aerobic CHOFats

2 min – 3hrs

Distance running 1500m run (power) –

Marathon (endurance)

Cardiovascular Changes with Cardiovascular Changes with TrainingTraining

Heart enlargement- Aerobic training normally enlarges the heart by increasing left ventricular cavity size and a slight thickening of its walls.

Plasma volume- Increases in plasma volume of up to 20% occur within four training sessions. This adaptation enhances circulatory and thermoregulatory dynamics, and facilitates O2(g) delivery during exercise.

Heart Rate- reduction in heart rate during submaximal exercise

Cardiac output- An increase in max cardiac output represents the most significant change in cardiovascular function with aerobic training.

Blood pressure- decreases

FITT FormulaFITT Formula

Frequency: 3 to 5 times a week.

Intensity: 40 to 85% of HHR or 4-8 METS

Time: 20 to 60 min (intermittent if necessary).

Type: large muscle groups used in a continual, rhythmic manner.

Ways to Monitor Ways to Monitor IntensityIntensity

Heart Rate Reserve

HRR = (HRmax – HRrest ) x % of intensity + HRrest

HRmax = Heart rate max = 220 – age

HRrest = Heart rate resting

By monitoring your heart rate during exercise you can ensure you are within the zone to gain health benefits or fitness goals.

Rate of Perceived Exertion

Light Light IntensityIntensity

6 No exertion 6 No exertion at allat all

7 Extremly 7 Extremly lightlight

88

9 Very light9 Very light

10 10

11 Light11 Light

Moderate Moderate IntensityIntensity

1212

13 Somewhat 13 Somewhat hardhard

1414

Vigorous Vigorous IntensityIntensity

15 Hard15 Hard

1616

17 Very hard17 Very hard

1818

19 Extremely 19 Extremely hardhard

20 Maximal 20 Maximal efforteffort

Aerobic TrainingAerobic Training

Evidence for Intensity: Intensity of physical activity is inversely and

linearly associated with mortality. Moderate intensity shown to be effective

preventative strategy against Type II diabetes. Moderate activity (≥ 4-5 METs) proved greater

protection against colon and breast cancer than lower intensity activities.

Moderate intensity exercise showed the greatest change in health parameters then a “health prescription” 10, 000 steps program.

Muscular TrainingMuscular Training

Strength- the max force that a muscle or group of muscles can generate at a specified velocity.

Power- is the time rate of doing work. Power= Force * Distance (Work)

Time

Hypertrophy- muscular enlargement that results from resistance training

Muscular Endurance- the ability to maintain or repeatedly develop force (both static and dynamic)

Training FrequencyTraining Frequency

Frequency- 2-3 days/week is optimal and 48 hrs rest between each muscle group workout

Intensity- dependant on goals. However, for healthy benefits minimal of 1-2 sets or 8-12 reps

Time- 8-10 exercises

Type- major muscle groups

Exercise OrderExercise Order

Usually exercises are arranged so that an athlete’s maximal force capabilities are available to complete a set with proper exercise technique.

Multi-joint exercises/power exercises and then single joint exercises OR large muscles and then small muscle areas

Loads and Repetition Assignments Loads and Repetition Assignments Based on the Training GoalsBased on the Training Goals

Training GoalTraining Goal Load (% 1RM)Load (% 1RM) RepsReps

StrengthStrength Greater than 85%Greater than 85% Less than 6Less than 6

Power: Power:

single effort single effort

Multiple effortMultiple effort

80-90 %80-90 %

75-85%75-85%

1-21-2

3-53-5

HypertrophyHypertrophy 67-85 %67-85 % 6-126-12

Muscular EnduranceMuscular Endurance Less than 67%Less than 67% More than 12More than 12

ReversibilityReversibility

The training response is not permanent. Training is reversed by a few weeks of physical inactivity.

Once desired level of fitness is obtain maintained can keep gains.

Aerobic conditioning- 2-3days/wk

Muscular conditioning- 2 sets/3 reps, 2 days/wk

FlexibilityFlexibility

Flexibility is a measure of ROM

Improvements in ROM from stretching are primarily due to the connective tissue adaptations.

Benefits of increased ROM: decrease injury

When should you stretch? Before practice and workout (5-6min, 3-5 s/stretch) After practice and workout (4-5 min, 30 s/stretch)

Always warm-up: 5-10min to increase HR, blood flow, deep muscle temperature, respiration rate, and perspiration and decrease viscosity of joint fluids.

Types of StretchingTypes of Stretching

Active Stretching- when the person stretching supplies the force of the stretch Static stretching- is slow and constant with

the end position held for 30s Ballistic stretching- involves active muscular

effort and uses a bouncing-type movement in which the end point is not held

Dynamic stretching- involves flexibility during sport-specific movements. Avoids bouncing

Passive Stretching- when a partner or stretching machine provides the force for the stretch Propioceptive Neuromuscular Facilitation

(PNF)- hold-relax with agonist contraction

FITTFITT

Frequency- 2-7 days/wk

Intensity- just below threshold

Time- 10-30s/static stretch: 4 reps PNF: 6s contraction; 10-30s assisted stretch

Type: regular stretching, yoga, Tai Chi, Pilates

Stretch slowly and smoothly- no bouncing

Your AssignmentYour Assignment

Create a workout that includes; aerobic, muscular and flexibility training. Must contain a minimum of 20-60min of aerobic

exercise Minimum of 8-10 exercises including (upper body,

core, and lower body exercises) 1-2 sets and 8-12 repititions. Include pictures for each exercise along with the amount of repetitions and sets

Include flexibility exercises after the workout (including pictures) that covers head to toe stretching of major muscle groups