Programming Basics

1. Programming Basics • The vast majority of physically active adults are not involved in structured, formal exercise programs, nor do they need to be.

2. Programming Basics • There is a clear inverse relationship between activity and mortality risk across activity categories, and the risk profile indicates that some exercise is better than none, and more exercise - up to a point - is better than less.

3. Programming Basics • Thus, public health efforts should be directed toward “getting more people more active more of the time” rather than elevating everyone to an arbitrary fitness or activity level.

4. Programming Basics • One of the first steps anyone should take in designing an exercise program is to meet with the client to determine goals and objectives.

5. Goals and Objectives • Goals and objectives help to establish the parameters of any exercise program, determine the degree and type of prescreening that needs to occur, and establishes realistic expectations in term of expectable outcomes.

6. Goals and Objectives • Short and long term goals should be determined between the client and the exercise programmer.

7. Goals and Objectives • Realism is crucial in the establishment of goals to ensure success and to maintain credibility.

8. Components of Fitness • Physical Fitness is divided into two categories: • Health-related fitness • Performance-related fitness

9. Health-Related Fitness • Muscular Strength • Muscular Endurance • Cardiovascular Fitness • Body Composition • Flexibility

10. Performance-Related Fitness • Agility • Balance • Coordination • Movement time (quickness) • Power • Speed

11. Foundations of Physical Conditioning • Response and Adaptation

12. Principles of Training • Overload • Progression • Reversibility • Specificity • Disuse.

13. Health-Related Physical Fitness • 1. Muscular strength. a. Adaptation in muscle.b. Muscular strength training procedures.c. Muscular adaptation to anaerobic and aerobic training.d. Assessment of muscular strength.

14. Health-Related Physical Fitness • 2. Muscular endurance.a. Adaptation in muscle.b. Muscular endurance training procedures.c. Muscular adaptation to anaerobic and aerobic training.d. Assessment of muscular endurance.

15. Health-Related Physical Fitness • 3. Cardiovascular Fitness.a. Aerobic training.b. Anaerobic training. c. Interval training.

16. Health-Related Physical Fitness • 4. Body build and composition.a. Adaptation with physical training.b. Mechanisms of change.c. Assessment of body composition.

17. Health-Related Physical Fitness • 5. Flexibility.a. Adaptation with physical training.b. Mechanisms of change.c. Assessment of flexibility.

18. Risks Associated with Physical Activity • While regular physical activity increases the risk of both musculoskeletal injury and life-threatening cardiovascular events such as cardiac arrest, the incidence is low. • The risk is even lower in those who are habitually active.

19. Risks Associated with Physical Activity • In general, the risk is lowest among healthy young adults and non-smoking women, greater for those with CAD risk factors, and highest for those with established cardiac disease.

20. Risks Associated with Physical Activity • The overall absolute risk in the general population is low especially when weighed against the health benefits of exercise.

21. Risks Associated with Physical Activity • To further reduce the risks of physical activity, proper prescreening must occur.