Fitness PrescriptionFitness Prescription

By Jarrod, Denis, Lachy and By Jarrod, Denis, Lachy and Emma Emma

Principles of TrainingPrinciples of Training

Progressive Overload: The need to Progressive Overload: The need to train above a stimulus threshold for train above a stimulus threshold for chronic training adaption's.chronic training adaption's.

Specificity: Training should be based Specificity: Training should be based on the specific demands or needs of on the specific demands or needs of a sport/event.a sport/event.

Principles of TrainingPrinciples of TrainingIndividual differences: The training Individual differences: The training program must consider the specific program must consider the specific needs and abilities of the individual for needs and abilities of the individual for whom it is designed. Differences include whom it is designed. Differences include genetics, gender, age and training goals.genetics, gender, age and training goals.

Reversibility: Refers to detraining, partial Reversibility: Refers to detraining, partial or complete loss of training adaption's or complete loss of training adaption's due to dramatic decrease in training due to dramatic decrease in training load.load.

Warm Up and Cool DownWarm Up and Cool DownA 5 minute warm-up consists of a light jog to A 5 minute warm-up consists of a light jog to increase body temperature. This will help the increase body temperature. This will help the body perform a range of stretches, either static or body perform a range of stretches, either static or dynamic as the muscles will be warm and more dynamic as the muscles will be warm and more flexible. This reduces the likelihood of injury.flexible. This reduces the likelihood of injury.

A cool down aids the bodyA cool down aids the body in the break down of in the break down of waste products such as lactic acid.waste products such as lactic acid.

Complete inactivity allows heart rate to return to Complete inactivity allows heart rate to return to it’s resting level.it’s resting level.

Flexibility TrainingFlexibility TrainingWithout regular stretching the muscles tend to lose Without regular stretching the muscles tend to lose flexibility so that when called upon to perform an extreme flexibility so that when called upon to perform an extreme movement, they are less able to extend to their full range movement, they are less able to extend to their full range of motion often resulting in damage to the muscle tissue. of motion often resulting in damage to the muscle tissue. Proper stretching even for short periods, can help in the Proper stretching even for short periods, can help in the following ways:following ways:-Prevent injuries.-Prevent injuries.-Improve biochemical efficiency.-Improve biochemical efficiency.-Increase extensibility of muscles.-Increase extensibility of muscles.-Improve co-ordination between muscle groups.-Improve co-ordination between muscle groups.-Improve relaxation of muscles.-Improve relaxation of muscles.-Decrease muscle tightening after movement.-Decrease muscle tightening after movement.-Counteract the possible restricting effects of -Counteract the possible restricting effects of hypertrophy training.hypertrophy training.

4 categories of stretching.4 categories of stretching.-Passive stretching:-Passive stretching: Also referred to as static stretching, Also referred to as static stretching, is the gradual stretching of a muscle to a point where it is is the gradual stretching of a muscle to a point where it is held, without bouncing for 15-30 seconds.held, without bouncing for 15-30 seconds.Used for: General stretch, the early stages of recovery from Used for: General stretch, the early stages of recovery from injury and the cool down phase following a vigorous injury and the cool down phase following a vigorous exercise program.exercise program.

--Range of motion stretching:Range of motion stretching: Also referred to as R.O.M Also referred to as R.O.M stretching, involves the rhythmical movement of the major stretching, involves the rhythmical movement of the major muscles the will be used in the exercise program. R.O.M muscles the will be used in the exercise program. R.O.M stretches should be gentle repetitions of the types of the stretches should be gentle repetitions of the types of the types of movement that will be experienced during the types of movement that will be experienced during the workout.workout.Used for: Stretching immediately before a period of Used for: Stretching immediately before a period of vigorous activity and stretching the muscle groups that vigorous activity and stretching the muscle groups that cross the major joints.cross the major joints.

Stretching cont.Stretching cont.-Ballistic stretching: -Ballistic stretching: This form of stretching is bounce stretching, where This form of stretching is bounce stretching, where the muscle is taken to its end of R.O.M, and then over stretched by the muscle is taken to its end of R.O.M, and then over stretched by bouncing. In the past this was a common way of stretching, but has now bouncing. In the past this was a common way of stretching, but has now been discarded because of knowledge of the intra-muscular damage that been discarded because of knowledge of the intra-muscular damage that may occur as a result of the ‘stretch reflex’.may occur as a result of the ‘stretch reflex’.

-PNF stretching: -PNF stretching: PNF stands for Proprioceptive Neuromuscular PNF stands for Proprioceptive Neuromuscular Facilitation. It involves a static stretch followed by a strong isometric Facilitation. It involves a static stretch followed by a strong isometric contraction of a muscle against an immovable resistance (a partner). The contraction of a muscle against an immovable resistance (a partner). The Golgi’s tendon organ is stimulated, allowing the muscle to relax. Each Golgi’s tendon organ is stimulated, allowing the muscle to relax. Each isometric contraction is held for about 6 seconds.isometric contraction is held for about 6 seconds.Following precautions must be observed before PNF stretching:Following precautions must be observed before PNF stretching:-Attempt after a total body warm up.-Attempt after a total body warm up.-Isometric contraction should never be explosive.-Isometric contraction should never be explosive.-The partner should only apply resistance during the isometric phase and -The partner should only apply resistance during the isometric phase and mild assistance during the static stretch phase.mild assistance during the static stretch phase.-The isometric contraction should increase the gradual effort in the first 2 -The isometric contraction should increase the gradual effort in the first 2 seconds, which is then sustained for an additional 4 seconds.seconds, which is then sustained for an additional 4 seconds.

Resistance TrainingResistance TrainingResistance Resistance training can training can focus on four focus on four different different emphasis, emphasis, strength, strength, hypertrophy hypertrophy power and power and endurance. The endurance. The focus can focus can determine the determine the frequency, frequency, intensity and intensity and load.load.

EmphasisEmphasis LoadingLoading VolumeVolume VelocityVelocity FrequencyFrequency

StrengthStrength 70-80%70-80%

1RM1RMMultiple Multiple sets, 6-sets, 6-12 reps12 reps

ModerateModerate 2-4 times 2-4 times per weekper week

HypertrophyHypertrophy 70-80% 70-80% 1RM1RM

Multiple Multiple sets, 6-sets, 6-12 reps12 reps

Slow, Slow, moderatemoderate

2-4 times 2-4 times per weekper week

PowerPower <80%<80%

1RM1RM1-3 sets, 1-3 sets, 3-6 reps3-6 reps

FastFast 2-4 times 2-4 times per weekper week

EnduranceEndurance 50-70%50-70%

1RM1RMMultiple Multiple sets, sets, 10+ reps10+ reps

Slow, Slow, moderatemoderate

2-4 times 2-4 times per weekper week

Resistance TrainingResistance TrainingTypes of TrainingTypes of TrainingIsotonic: Movement of a set (free weights such as dumb bells) through a Isotonic: Movement of a set (free weights such as dumb bells) through a ROM (Range of movement).ROM (Range of movement).

Isokinetic: (fixed resistance) resistance training in which the rate of Isokinetic: (fixed resistance) resistance training in which the rate of movement is kept constant through a range of motion.movement is kept constant through a range of motion.

Isometric: the speed of the action is controlled while the subject exerts Isometric: the speed of the action is controlled while the subject exerts maximum force. Eg Holding a bar bell at a 100 degree angle, the limb is maximum force. Eg Holding a bar bell at a 100 degree angle, the limb is immobilized, yet the subject is holding the maximum amount of weight.immobilized, yet the subject is holding the maximum amount of weight.

Types of muscular contractionsTypes of muscular contractionsConcentric- is a muscle action where the muscle shortens.Concentric- is a muscle action where the muscle shortens.

Eccentric- is a muscle action where the muscle lengthens.Eccentric- is a muscle action where the muscle lengthens.

Isometric- is a muscle action where there is no change in muscle length yet Isometric- is a muscle action where there is no change in muscle length yet there is tension in the muscle.there is tension in the muscle.

Endurance TrainingEndurance TrainingAerobic EnduranceAerobic Endurance: : The body is working at a level that demands for oxygen & fuel can The body is working at a level that demands for oxygen & fuel can be met by the body’s intake. The only waste product formed, are be met by the body’s intake. The only waste product formed, are carbon dioxide & water. These are removed as sweat (water) and carbon dioxide & water. These are removed as sweat (water) and by breathing out (carbon dioxide). 65% max heart rate is when the by breathing out (carbon dioxide). 65% max heart rate is when the aerobic system starts to work. Duration of each session per day aerobic system starts to work. Duration of each session per day => =>

1st Day - 20 minutes1st Day - 20 minutes 2nd Day - 25 minutes2nd Day - 25 minutes 3rd Day - 20 minutes3rd Day - 20 minutes

The main requirements needed for significant endurance The main requirements needed for significant endurance improvements are: improvements are: A heart rate of between 50-60% => 90% during exercise. A heart rate of between 50-60% => 90% during exercise. 3-5 days a week = optimal frequency needed. 3-5 days a week = optimal frequency needed.

Endurance Training MethodsEndurance Training MethodsInterval trainingInterval training: Is broadly defined as repetitions of high-: Is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low speed/intensity work followed by periods of rest or low activity. E.g.12 repetitions of 400 meters with a 200-meter activity. E.g.12 repetitions of 400 meters with a 200-meter jog between each. It is believed by many in the fitness jog between each. It is believed by many in the fitness industry that this method of training is more effective at industry that this method of training is more effective at inducing fat loss than simply training at a moderate inducing fat loss than simply training at a moderate intensity level for the same duration.intensity level for the same duration.

Continuous training:Continuous training: Continuous training means the Continuous training means the person training is using 60%-70% of their energy for a long person training is using 60%-70% of their energy for a long period of time. This method suits long distance runners and period of time. This method suits long distance runners and joggers because it means that their endurance levels will joggers because it means that their endurance levels will increase, and it is the way which they would normally increase, and it is the way which they would normally compete. Continuous training is a good way for an athlete compete. Continuous training is a good way for an athlete to build up their cardiovascular endurance levels.to build up their cardiovascular endurance levels.

Methods cont.Methods cont.Fartlek training:Fartlek training: is a form of conditioning which puts stress is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put varies, meaning that aerobic and anaerobic systems can be put under stress. Fartlek sessions last a minimum of 45 minutes and under stress. Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include training is generally associated with running, but can include almost any kind of exercise.almost any kind of exercise.

Circuit training:Circuit training: is a type of interval training in which strength is a type of interval training in which strength exercises and endurance exercises are combined. This type of exercises and endurance exercises are combined. This type of training gives benefit to both cardiovascular endurance and training gives benefit to both cardiovascular endurance and muscle strength. It is called circuit training because of the various muscle strength. It is called circuit training because of the various stations involved within the activity. There maybe between 6-12 stations involved within the activity. There maybe between 6-12 different activities for each “circuit” different activities for each “circuit”

Anaerobic TrainingAnaerobic Training

An anaerobic training program will An anaerobic training program will increase the bodies ATP-PC energy increase the bodies ATP-PC energy stores and glycolytic enzymes. This stores and glycolytic enzymes. This will allow these systems to function will allow these systems to function longer during high intensity exercise, longer during high intensity exercise, resulting in improvements in resulting in improvements in anaerobic power and an increase in anaerobic power and an increase in lactate tolerance during high lactate tolerance during high intensity exercise.intensity exercise.

Anaerobic trainingAnaerobic trainingATP-PC Energy SystemATP-PC Energy SystemType: ATP-PC uses phosphate as its Type: ATP-PC uses phosphate as its source of energy.source of energy.

Exercise: 85-100% intensity for Exercise: 85-100% intensity for exerciseexercise

Interval Training: High energy bouts Interval Training: High energy bouts of exercise (sprints) 6-8 sec (40-60m) of exercise (sprints) 6-8 sec (40-60m) or high/moderate bouts of energy 20-or high/moderate bouts of energy 20-30sec.30sec.

3-5 minute rest period between 3-5 minute rest period between exercise so phosphate stores are exercise so phosphate stores are replenishedreplenished

Improvements: Improvements in Improvements: Improvements in Anaerobic Power and Anaerobic Anaerobic Power and Anaerobic Capacity (Increase in ATP-PC energy Capacity (Increase in ATP-PC energy stores).stores).

Lactate SystemLactate System Lactate system uses glycogen in the Lactate system uses glycogen in the

absence of Oxygen for energy.absence of Oxygen for energy. Exercise: 75-90% intensityExercise: 75-90% intensity

Interval Training: Moderate/High Interval Training: Moderate/High

intensity levels of exercise (1-2min)intensity levels of exercise (1-2min) The recovery periods should be The recovery periods should be

between 30 sec – 3min so that the between 30 sec – 3min so that the blood lactate levels don’t blood lactate levels don’t decrease too much. (1 min of decrease too much. (1 min of activity to 2 min of rest)activity to 2 min of rest)

Improvements: Increase glycolytic Improvements: Increase glycolytic enzymes and increase lactate enzymes and increase lactate tolerance during high intensity tolerance during high intensity exercise.exercise.

Other InformationOther InformationOver trainingOver training; heavy exercises should always be ; heavy exercises should always be followed by light recovery sessions, this avoids followed by light recovery sessions, this avoids injury, muscle fatigue and loss of motivation.injury, muscle fatigue and loss of motivation.

Lactate thresholdLactate threshold; is the point at which blood ; is the point at which blood lactate begins to accumulate significantly above lactate begins to accumulate significantly above resting concentrations during exercises. resting concentrations during exercises. Ultimately as the intensity of the exercise Ultimately as the intensity of the exercise increase so to do your blood lactate levels. When increase so to do your blood lactate levels. When an athlete is working below the lactate threshold an athlete is working below the lactate threshold they are said to be using there aerobic energy they are said to be using there aerobic energy system. system.