Personal Fitness and Personal Fitness and TrainingTraining

Personal Fitness and Training Personal Fitness and Training

Personal training and the design of exercise is Personal training and the design of exercise is about helping people adopt, enjoy, and about helping people adopt, enjoy, and maintain an active lifestylemaintain an active lifestyle

3-3-Stage Approach:Stage Approach: Stage 1: Individual ObjectivesStage 1: Individual Objectives Stage 2: Assessment (Information Stage 2: Assessment (Information

Gathering)Gathering) Stage 3: Appropriate Exercises Stage 3: Appropriate Exercises

STAGE 1: ObjectivesSTAGE 1: Objectives

Designing personalized exercise programs Designing personalized exercise programs involves helping the individual choose involves helping the individual choose exercise elements that suit their goals. exercise elements that suit their goals.

Goals provide a visual picture of a future Goals provide a visual picture of a future outcome; goal setting is important and can outcome; goal setting is important and can lead to even more focused outcomes. lead to even more focused outcomes.

Objectives are action-oriented and indicate Objectives are action-oriented and indicate how well and under what conditions the how well and under what conditions the outcome should be performed.outcome should be performed.

Stage 1: Information GatheringStage 1: Information Gathering Health and Lifestyle AppraisalHealth and Lifestyle Appraisal

Health status and lifestyle should be Health status and lifestyle should be assessed during the early phase of assessed during the early phase of counseling, BEFORE the fitness counseling, BEFORE the fitness assessments to ensure there are no assessments to ensure there are no health risks. health risks.

(injury, asthma, high blood pressure?)(injury, asthma, high blood pressure?)

A health and lifestyle appraisal, may be a A health and lifestyle appraisal, may be a first step to behavioral change.first step to behavioral change.

STAGE 2: Fitness Assessment STAGE 2: Fitness Assessment

The second stage of designing an exercise The second stage of designing an exercise program involves gathering more detailed program involves gathering more detailed information through the assessment of physical information through the assessment of physical fitness.fitness.

Why and What to Assess? Why and What to Assess?

Fitness assessments help to identify physical Fitness assessments help to identify physical abilities and areas that need improvement. abilities and areas that need improvement.

Baseline measures are useful in setting goals and Baseline measures are useful in setting goals and can be used to monitor progress and adjust can be used to monitor progress and adjust exercise programs.exercise programs.

Some individuals will be looking simply to improve Some individuals will be looking simply to improve their general fitness while others may seek more their general fitness while others may seek more performance-relatedperformance-related or or health-related health-related fitness.fitness.

Performance-Related Fitness Performance-Related Fitness

Necessary for higher levels of sport performance or Necessary for higher levels of sport performance or optimal work performanceoptimal work performance

Examples include: Examples include: - motor skills- motor skills (stick handing, dribbling) (stick handing, dribbling) - - speedspeed (20m, 40 m, 100m, 200m) (20m, 40 m, 100m, 200m) - agility- agility (T drill, 20 m shuttle) (T drill, 20 m shuttle) - coordination- coordination (often sport specific) (often sport specific) - cardiovascular endurance- cardiovascular endurance (VO (VO2 2 max) max) - muscular power- muscular power (max vert,power lifting) (max vert,power lifting) – – muscular strengthmuscular strength (1 Rep Max (RM) (1 Rep Max (RM) - muscular endurance- muscular endurance (max # of pushups) (max # of pushups)

Health-Related Fitness Health-Related Fitness

Includes: Includes: - body composition- body composition (fat distribution) (fat distribution)- muscular balance- muscular balance (assess for injury) (assess for injury)- cardiovascular functions- cardiovascular functions (sub-maximal exercise capacity) (sub-maximal exercise capacity) - - metabolic componentsmetabolic components (blood work by doctors)(blood work by doctors)

Cardiovascular Assessment Cardiovascular Assessment

Cardiovascular endurance is one of the best Cardiovascular endurance is one of the best indicators of personal fitnessindicators of personal fitness

Determined by the maximal amount of oxygen Determined by the maximal amount of oxygen (VO(VO22 max) that the human body is able to max) that the human body is able to utilize per minute of physical activityutilize per minute of physical activity

Ex: Beep Test, Step Test, in Lab testing Ex: Beep Test, Step Test, in Lab testing

Body Composition AssessmentBody Composition Assessment

The term The term body compositionbody composition refers to fat mass refers to fat mass and lean body mass (non-fat).and lean body mass (non-fat).

Test examples: Test examples: - Hydrostatic weighting (most effective) - Hydrostatic weighting (most effective) - bioelectrical impedance - bioelectrical impedance - skin fold thickness- skin fold thickness - girth measurements- girth measurements

Referenced Body Fat % Referenced Body Fat % Values Values

MaleMale FemaleFemale

EliteElite 5-6%5-6% <15%<15%

LeanLean 10%10% 15%15%

StandardStandard 15%15% 23%23%

RiskRisk 25%+25%+ 32%+32%+

Muscular Strength AssessmentMuscular Strength Assessment

Muscular strengthMuscular strength is the maximum tension or force a is the maximum tension or force a muscle can exert in a single contraction.muscle can exert in a single contraction.

(max vertical hump, powerlifting)(max vertical hump, powerlifting) Determined by the maximal amount of resistance that an Determined by the maximal amount of resistance that an

individual can lift in a single effort (1RM, 5, RM, 10 RM).individual can lift in a single effort (1RM, 5, RM, 10 RM). A true 1RM for the chest muscle, for example, during a A true 1RM for the chest muscle, for example, during a

bench press may be difficult to obtain because earlier trails bench press may be difficult to obtain because earlier trails will leave the client fatigued.will leave the client fatigued.

Muscular Endurance AssessmentMuscular Endurance Assessment

Muscular enduranceMuscular endurance is the ability of the muscle is the ability of the muscle to perform repeated or sustained contractions over to perform repeated or sustained contractions over a period of timea period of time. .

Assessed by the number of repetitions that an Assessed by the number of repetitions that an individual can perform against a sub-maximal individual can perform against a sub-maximal resistance, or by the length of time a contraction resistance, or by the length of time a contraction can be sustained. can be sustained.

(Max sit up, push ups to failure)(Max sit up, push ups to failure)

Flexibility and/or Muscle Tightness Flexibility and/or Muscle Tightness AssessmentAssessment

Flexibility refers to the ability of a joint to Flexibility refers to the ability of a joint to move freely through its full range or motion move freely through its full range or motion (ROM).(ROM).

Gender and age have a major influence on Gender and age have a major influence on joint flexibility.joint flexibility.

Most athletes forsake working on their Most athletes forsake working on their flexibility because of time constraintsflexibility because of time constraints

Stage 3: Guidelines for Stage 3: Guidelines for Developing an Exercise Developing an Exercise

ProgramProgram Actual fitness program should have Actual fitness program should have

appropriate exercises for selected goalsappropriate exercises for selected goals determination of the personalized program determination of the personalized program

depends greatly on the depends greatly on the athlete’s level of fitness (baseline testing)athlete’s level of fitness (baseline testing)athletic aspirations athletic aspirations (short & long term goals)(short & long term goals)type of training (Specificity of F.I.T.T. type of training (Specificity of F.I.T.T. Principles)Principles)

Designing Aerobic Exercise Programs Designing Aerobic Exercise Programs

Aerobic training is safe and well suited for many Aerobic training is safe and well suited for many different individuals and activities.different individuals and activities.

Use of the F.I.T.T. PrincipleUse of the F.I.T.T. Principle Proper warm-up required Proper warm-up required Circuit training is effective for the development of the Circuit training is effective for the development of the

cardiorespiratory & muscular system at the dame time cardiorespiratory & muscular system at the dame time Interval training is effective in working any energy Interval training is effective in working any energy

system; achieves the greatest amount of work with the system; achieves the greatest amount of work with the least fatigueleast fatigue

Interval TrainingInterval Training Elite athletes require interval training and more sport-Elite athletes require interval training and more sport-

specific aerobic training to meet their goals. specific aerobic training to meet their goals. A typical IT program involves:A typical IT program involves:

determining the energy systemdetermining the energy system selecting the type of exerciseselecting the type of exercise selecting work interval, number of repetitions and selecting work interval, number of repetitions and

sets, work-relief ratio, and type of reliefsets, work-relief ratio, and type of relief

Designing Anaerobic Exercise ProgramsDesigning Anaerobic Exercise Programs

Most anaerobic programs require an aerobic base. Most anaerobic programs require an aerobic base. Anaerobic training is used most frequently for Anaerobic training is used most frequently for

recreational, intercollegiate, elite, and professional recreational, intercollegiate, elite, and professional athletes whose sports involve the use of the two athletes whose sports involve the use of the two anaerobic energy systems.anaerobic energy systems.

Use of the F.I.T.T. PrincipleUse of the F.I.T.T. Principle Can be extremely taxing both physiologically and Can be extremely taxing both physiologically and

mentally on the body; important to avoid overtraining; mentally on the body; important to avoid overtraining; cool-down period is very important following this type cool-down period is very important following this type of fitness programof fitness program

General Program Design - Safety IssuesGeneral Program Design - Safety Issues

Safety issues that are prominent during each Safety issues that are prominent during each exercise program segment:exercise program segment:– Preparation (Warm-Up) SegmentPreparation (Warm-Up) Segment

– ROM movements to increase joint lubrication ROM movements to increase joint lubrication and body temperatureand body temperature

– Aerobic SegmentAerobic Segment– Monitor heart rate; Talk Test Monitor heart rate; Talk Test

– Resistance SegmentResistance Segment– Warm-up; adequate relief between sets; Warm-up; adequate relief between sets;

follow weight-room safety rulesfollow weight-room safety rules– Cool-Down SegmentCool-Down Segment

– Target muscles used in the workout; Target muscles used in the workout; emphasis on static stretchingemphasis on static stretching