Preparation lecture for those presenting week 3

Fitness prescription

Information

Principles of training

• Briefly re-visit the principles that will be presented in the lecture:

– Progressive Overload– Specificity– Reversibility/ detraining– Individual Differences

Features of exercise training programs

• Brief discussion necessity for warm up/ cool down

• FITT principle

• Needs to be specific, detailed and adhere to the principles of training

Introduction to the four main areas of fitness programming

• Flexibility• Strength/Resistance• Aerobic/ Endurance• Anaerobic

- Individuals can choose whether they want a mixed/general program or a specific one

- Programs should be aimed at improving components of fitness- not weight loss!!

Flexibility

• Types- Static, Ballistic, PNF

• Number of stretches

• Time held

• Repetitions

• Frequency

Resistance training

Use ACSM recommendations for resistance training programs p 193

text

• Guidelines for minimum threshold intensity and frequency for aerobic training

• Include details on plyometrics

Types of Contractions

• Concentric: Muscle shortens w/ contraction

• Eccentric: Muscle lengthens while it is contracted.

• Static (Isometric): No change in muscle length w/ contraction

Types of Training

• Isotonic: Movement of a set resistance through a ROM

• Isokinetic: Speed of contraction is controlled while subject exerts max effort

• Isometric: Training using static contractions

Goals

Frequency Systems

• Split Routine: –Upper / Lower Body

• Alternate Day: –Total body w/ 48 hrs. rest

• Antagonist Split Routine: –Agonist / Antagonist muscle on

opposing days.

Lifting Systems

• Percentage

• Circuit• Pyramid (Progressive

Resistance)

• Super Set• Maximum Fatigue (Negatives)

Recommendations

• WARM UP / COOL DOWN !• Start with large muscle / multi-

joint exercise and progress to single-joint / isolation exercises

• Overload “Core” muscles last

• Split Routine System

• Eccentric Loading

• Plyometric Training

• Super Set System

• Repetitions, Sets, Recovery

• Circuit Training

• Periodisation

• Pyramid System

Aerobic/ EndurancePg 456 of text

Exercise Prescription

• Mode/ Type

• Frequency of participation

• Duration of each session

• Intensity of each session- %Vo2 max

Anaerobic

• Straight anaerobic training- sprints• Interval trainingThe Routine:•  Warm up for five minutes • Round: Perform 1 minute as fast as you can (a

level 9 or 10 intensity – on a scale of 1-10).• Recover at a moderate pace for two minutes (a

level 6-7 intensity).• That’s one “round” – and it lasts three minutes• Cool down for five minutes

Program• Weeks One to Four: Perform three rounds, three times per week.

The total cardio time will be 19 mins per workout including warm up and cool down.

• Weeks Five to Eight:      Perform four rounds, four times per week.The total cardio time will be 22 mins per workout including warm up and cool down.

• Weeks Nine to Twelve:     Perform five rounds, four times per week.The total cardio time will be 25 mins per workout including warm up and cool down.

 • Weeks Thirteen to Sixteen:        Perform six rounds, five times per week.

The total cardio time will be 28 mins per workout including warm up and cool down.

The lab

Introduction• Goals, principles of training etc*• Specific program planning *• RationaleConclusion

*Think about whether you want this to be done in pairs/ small groups etc

Groups

• Stations with information?

• Stations with information plus expert?

• Stations for both information and programming?

• Motivation?– Example programs (your own?)– Major events– Celebrity/ elite athlete training programs

Catch up

• All groups- males and some females need to measure resting blood pressure

• Lab 1- Need to do beep test (allow 15 minutes)

• Lab 1 – Some people need to do 1RM bench press.

Questions?