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

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