Download - Copyright 1998 by Allyn & Bacon Chapter 4 Principles of Exercise

Copyright 1998 by Allyn & Bacon

Chapter 4

Principles of Exercise


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


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


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


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


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


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


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


Fitness Concepts

Dress appropriately

Take special precautions when exercising outdoors

Choose soft surfaces whenever possible


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


Making the Right Exercise Choices

Choosing an aerobic program

Choosing a muscular strength program

Choosing a muscular endurance program

Selecting an appropriate flexibility training program

Download - Copyright 1998 by Allyn & Bacon Chapter 4 Principles of Exercise

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