Exercise Program Planning 101 KICK IT UP A NOTCH! Joni Alonso - PDF document

8/31/2009 Exercise Program Planning 101 KICK IT UP A NOTCH! Joni Alonso B.S. HFS NCBTMB Health Program Specialist Components of a workout Components of a workout  Warm-Up  Warm-Up  Conditioning  5-15 minutes  Increases body temperature, heart  Cool-Down rate and respiration  Dynamic movements  Static stretching (not for flexibility) Components of a workout Components of a workout  Conditioning  Cool-Down  20-30 minutes  5-15 minutes  Goal specific  Ease back into resting  Prevent blood pooling  Static stretching for flexibility 1

8/31/2009 FITT Formula FITT Formula Example  F requency  F requency How often? 5 times a week  I ntensity  I ntensity How hard? 65 % Max HR / 11-13 RPE  T ime  T ime How long? 60 minutes  T ype  T ype What activity? Jogging Training Principles Does This Make Sense? Take Every Opportunity to “Kick it Up a Notch” ! Specificity Overload Specificity: or SAID principle Overload: place a demand on “Specific Adaptations to the body greater than it is Imposed Demands” or in accustomed to. The body’s other words, What you do is structures and functions respond what you get. and adapt to this demand. • Quantity training volume = frequency X duration • Quality training intensity 2

8/31/2009 Adaptation Progression Adaptation: change in Progression: connected to physiological function that overload. Training loads occurs in response to training should be small, controlled during periods of rest and and flexible. Progression recovery. occurs with continued overload and adaptation. Which Pattern of Progression is best? Which Pattern of Progression is best? Progression 3 Progression 1 Training Load Progression 3 Training Load Training Load 1 2 3 4 5 6 7 8 9 Progression 2 Training Load 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 Overtraining is most likely to occur in individuals when large increases in training occur abruptly and when the rest 1 2 3 4 5 6 7 8 9 and recovery periods are insufficient. Progressive Overload How do I progress? Gradual increase of load = gradual adaptation, which prevents overtraining, excess soreness & injury! 3

8/31/2009 Take the next challenge Take the next challenge “If you have a great ambition, take as big a step as possible in the If you do not challenge your direction of fulfilling it. The step current state of ability you may only be a tiny one, but trust that it might be the largest one will only maintain what possible for now” you currently have. ~Mildred Mcafee FITT Formula Progression  F requency Add no more than one day per week  I ntensity Increase by no more than 10%  T ime Increase by no more than 10%  T ype May need to decrease other components One FITT factor at a time Prevent Plateaus Prevent Reversibility  Too much time spent doing the same type of  Changes occurring with exercise are reversible workout using the same equipment in the same  Loss may begin within 48 hours of inactivity environment can lead to a plateau.  A plateau may be an early warning signal of  Greatest benefits retained by maintaining intensity overtraining. Ex: If a person had to travel for 2 weeks and was unable to get in their 30-minute run 5 The Answer: Variety and Rest days a week, dropping to 20-minutes or 3 days a week while maintaining target heart rate or RPE will best help maintain current fitness level. 4

8/31/2009 Up a Notch Up a Notch Cardiorespiratory Training Moderate Activity:  Equivalent in effort to brisk walking Physical Activity Guidelines for Americans  Ex: Walking briskly (3mph or faster), water  300 minutes (5 hrs) per week of moderate aerobics, biking (less than 10mph), doubles intensity, or 150 minutes (2.5 hrs) a week of vigorous activity, or an equivalent combination of tennis, general gardening. both. Vigorous Activity: 60-90 minutes of moderate activity  Equivalent in effort to running or jogging  Most effective amount of time to lose weight and  Ex: Racewalking, jogging or running, swimming maintain it! laps, singles tennis, biking (10mph or Additional benefits beyond this point! faster), jumping rope, hiking uphill with a heavy backpack. Up a Notch Up a Notch Interval Training Cross Training  Bursts of higher intensity exercise combined  Adds variety with moderate intensity recovery periods.  Increases benefits  Helps raise current ceiling or threshold  Prevents overtraining  Effective method for fitness, speed  Balanced fitness training, weight loss, etc. Up a Notch Strength Training: Up a Notch Interval Training Physical Activity Guidelines for Americans  Ratio Variations:  Moderate or high intensity and involve all  5-1, 2-1, 1-1, 1-2, 1-5, etc. major muscle groups on 2 or more days a week.  Method:  Endurance – 12-15 repetitions  HR  Strength – 8-12 repetitions  Speed  Grade/Resistance Your last repetition should be difficult to do without help! 5

8/31/2009 Tools For RPE SCALE Rate of Gauging Intensity 6 no exertion at all 7 very, very light Perceived 8 9 very light 10 Exertion 11 fairly light 12 13 somewhat hard (RPE) 14 15 hard 16 17 very hard 18 19 very, very hard 20 maximal Exertion RPE and your Heart Rate RPE SCALE RPE Zones 6 no exertion at all 7 very, very light 8 RPE SCALE Heart Rate 9 very light 6 no exertion at all 60 bpm 10 7 very, very light 70 bpm 8 80 bpm 11 fairly light ENDURANCE 9 very light 90 bpm TRAINING 12 ZONE 10 100 bpm 13 somewhat hard 11 fairly light 110 bpm 14 12 120 bpm 13 somewhat hard 130 bpm 15 hard STRENGTH 14 140 bpm 16 TRAINING 15 hard 150 bpm ZONE 17 very hard 16 160 bpm How does it relate? 18 17 very hard 170 bpm 18 180 bpm 19 very, very hard 19 very, very hard 190 bpm 20 maximal Exertion 20 maximal Exertion 200 bpm RPE Zones RPE Zones RPE SCALE RPE SCALE ENDURANCE 11 fairly light STRENGTH 15 hard TRAINING TRAINING 12 ZONE 16 ZONE 13 somewhat hard 17 very hard  Cardiorespiratory Endurance Training 3-5 times per week  Cardiorespiratory Strength Training 3-5 times per week  55% - 65% of Max Heart Rate  75% - 85% of Max Heart Rate  Muscle Endurance Training 1-2 times per week  Muscle Strength Training1-2 times per week  20% - 40% of 1RM  60% - 80% of 1RM 6

8/31/2009 Optimize Your Workout Optimize Your Workout VO2 Max VO2 Max Benefits  Maximum level of aerobic power or the  Accurate measure of cardiorespiratory maximum amount of oxygen that you are fitness able to utilize during exercise by working muscles.  Provides information to take training “Up a Notch”  The higher your VO2 max the greater your potential in aerobic endurance activities.  Max Heart Rate  The test involves walking, running or  VO2 Max cycling until exhausting therefore is not  Ventilatory Threshold appropriate for everyone.  Sub max tests can estimate VO2 max with less risk to the participant. Optimize Your Workout Optimize Your Workout Improving VO2 Max Improving Ventilatory Threshold  Emphasize quality rather than quantity  Based on overload principle of your training.  Studies show that long, intense workouts as well as interval training can raise  High-intensity training 1-2 days/wk have your threshold. been shown to increase VO2 max.  Intervals very effective  Beginners have shown change by training at 80% VO2 max (correlated  Include longer less intense workouts in HR). between for recovery. Optimize Your Workout Kick It Up a Notch  Progressively Overload 1 Rep Max (1RM)  FITT Formula  Maximum amount of resistance you can  Incorporate Training Variations move a given number of times. 1RM =  Cross Training maximum weight lifted one time.  Interval Training  New Activities  Estimate 1RM – not as accurate but safer  Optimize Your Workout for certain people  Gain knowledge to make your workouts  Allows for specific training at more efficient and effective. percentages of 1RM. 7

8/31/2009 KICK IT UP A NOTCH! QUESTIONS? 8