1 / 27

HKIN #446: Essentials of Personal Training The Warm-Up & Cool-Down Day #9

HKIN #446: Essentials of Personal Training The Warm-Up & Cool-Down Day #9. Required Reading. Text Chapter #6 (pp. 106-108) . . . Please refer to course outline for CPTN & additional recommended reading. 2) The Exercise Prescription Phase The Warm-Up & Cool-Down.

addison
Download Presentation

HKIN #446: Essentials of Personal Training The Warm-Up & Cool-Down Day #9

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. HKIN #446: Essentials of Personal Training The Warm-Up & Cool-DownDay #9

  2. Required Reading . . . • Text Chapter #6 (pp. 106-108) . . . Please refer to course outline for CPTN & additional recommended reading

  3. 2)The Exercise Prescription PhaseThe Warm-Up & Cool-Down

  4. The Job of the Personal Trainer Pre-Prescription Phase 1  Technique Instruction Phase 2 Exercise Prescription Phase 3

  5. O F I T T - Objectives - Frequency - Intensity - Time - Type of Exercise The Warm-Up: Guidelines For Exercise Program Prescription

  6. Warm-Up: Objective(s) • In general, the goal of all warm-ups is to prepare for more strenuous activity • More specific goals are dependant upon the exercise training component to follow 

  7. More specific goals might include: • To gradually increase heart rate • To gradually increase muscle and core body temperature • To enhance coordination • To enhance mental preparation • To relax

  8. Warm-Up: Frequency • A warm-up must precede all training components (i.e. all strenuous activity) • In addition, a warm-up must precede stretching components • Due to the multiplicity of goals associated with warm-ups, multiple warm-ups are often prescribed 

  9. Often a ‘General Warm-Up’ will be included at the beginning of an exercise prescription • An ‘Activity Specific Warm-Up’ might also be prescribed prior to CV training and/or resistance training and might be prescribed instead of a general warm-up (i.e. prior to CV training)

  10. Warm-Up: Intensity • General Warm-Ups: • Talking is easy throughout • Perceived exertion is prescribed as ‘easy’ gradually increasing to ‘moderate’ • 35-55% gradually increasing to 50-75% of MaxHR • 25-50% gradually increasing to 45-70% of HRR • 25-50% gradually increasing to 45-70% of VO2Max 

  11. CV Warm-Ups: • Same as ‘General Warm-Ups’ • Allow for a gradual increase in intensity until the body approaches required exercise level 

  12. Resistance Training Warm-Ups: • Talking is easy throughout • Perceived exertion is prescribed as ‘very easy’ or ‘easy’ • Prior to each exercise, one set of low weight and high reps is prescribed • ~20-50% of 1RM • ~20+ reps 

  13. Warm-Up: Time • Because warm-ups must not cause fatigue or decrease energy stores, they are usually short in duration • However, depending upon the training component that will follow, durations may vary 

  14. General Warm-Ups: • ~5-10 minutes + • If preceding a flexibility training component, then ~15-20 minutes + • Note: Technically, a CV training and/or resistance training component serves as a ‘warm-up’ for flexibility training (i.e. flexibility training is usually prescribed to follow CV and/or resistance training) 

  15. CV Warm-Ups • ~3-5 minutes • Resistance Training Warm-Ups • ~30 seconds each set

  16. Warm-Up: Type of Exercise(s) • General Warm-Ups: • Rhythmic big action exercises that demand the use of large muscle masses must be prescribed • CV and/or Resistance Training Warm-Ups: • The specific movements that will be engaged in during the activity to follow are usually prescribed

  17. O F I T T - Objectives - Frequency - Intensity - Time - Type of Exercise The Cool-Down: Guidelines For Exercise Program Prescription

  18. Cool-Down: Objective(s) • In general, the goal of all cool-downs is to recover from the strenuous activity that preceded it (i.e. to relax) • More specific goals are dependant upon the training component that preceded it 

  19. More specific goals might include: • To gradually decrease heart rate • To gradually decrease muscle and core body temperature • To avoid hypotension (decreased blood pressure due to widespread vasodilation) • To prevent blood pooling and fainting • To help offset the delayed onset of muscular soreness (DOMS) • Reduce post-exercise cardiac irregularities

  20. Cool-Down: Frequency • A cool-down must follow all heart-rate raising training components • Due to the multiplicity of goals associated with cool-downs, multiple cool-downs are often prescribed 

  21. An ‘Activity Specific Cool-Down’ must be prescribed to follow all heart rate raising training components (i.e. CV and possibly resistance training) • A ‘General Cool-Down’, although not always required, is often included at the end of an exercise prescription

  22. Cool-Down: Intensity • CV Cool-Downs (and some resistance training cool-downs) • Allow for a gradual decrease in intensity • Start at the same intensity as the activity that preceded it • Progressively decrease intensity until the body approaches pre-exercise levels 

  23. Talking is easy throughout • Perceived exertion is prescribed as ‘moderate’ gradually decreasing to ‘easy’ • 50-75% gradually decreasing to 35-55% of MaxHR • 45-70% gradually decreasing to 25-50% of HRR • 45-70% gradually decreasing to 25-50% of VO2Max 

  24. All Other Cool-Downs: • Talking is easy throughout • Perceived exertion is prescribed as ‘easy’ 

  25. Cool-Down: Time • Cool-downs are usually short in duration • However, depending upon the activity that preceded it and the goal associated with the cool-down, durations may vary 

  26. CV Cool-Downs: • ~ 3-10 minutes + • Resistance Training Cool-Downs: • ~1-5 minutes + • Flexibility Cool-Downs: • ~5-15 minutes +

  27. Cool-Down: Type of Exercise(s) • All Cool-Downs: • Involve deep breathing exercises • CV Cool-Downs: • Rhythmic big action exercises that demand the use of large muscle masses are required • Usually, the specific movements that were engaged in during the activity are prescribed • General Cool-Downs • Usually stretching or flexibility exercises will be incorporated

More Related