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Fitness Program Design: Overcoming Barriers and Maximizing Progress

Learn the fundamental principles of program design, how to overcome barriers to physical activity, and the components of fitness sessions including resistance training, cardiovascular training, and flexibility training.

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Fitness Program Design: Overcoming Barriers and Maximizing Progress

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  1. Chapter 5 Fitness programs

  2. Program design steps

  3. Barriers to physical activity • Lack of discipline • Lack of time • Feeling uncomfortable (physically and socially) • Lack of motivation • Boredom • Tiredness.

  4. Fundamental principles of program design • Specificity • Overload • Progression • Detraining • Individuality

  5. Intensity and thresholds

  6. Health-related components of fitness

  7. Program progression

  8. Components of fitness sessions • Resistance training • Cardiovascular training • Flexibility training.

  9. Warm-up • Prepares the body and mind for what is to follow • Usually around 10−15 minutes of a one hour session, but varies • Gradual increase in heart rate for cardiovascular training.

  10. Stimulus or conditioning phase • Goal focused • Includes muscle strength, endurance, cardiorespiratory and flexibility components • Continuous and/or intermittent activities.

  11. Cool-down • Gradual return of body as close to resting state as possible • Length of time varies depending on intensity and duration of workout • Can help to prevent/minimise risk of dizziness.

  12. Cardiorespiratory training • Improves VO2 max • Reduces maximal and resting heart rates • Increases stroke volume • Reduces body fat • Increases HDL levels • Improves glucose metabolism • Improves transport and use of oxygen.

  13. Cardiorespiratory training • Beginners and unfit may start with as little as 10 minutes of training • Progress gradually to 20−60 minutes of training per session • Detraining can occur within 14 days of ceasing training.

  14. Heart rate measurements • Can help with intensity measurements • Not suitable for those on medications affecting heart rate and pregnant women • Carotid pulse • Radial pulse.

  15. Prediction of maximal heart rate • PMHR = 208− (0.7 x age) • Measured in beats per minute (BPM).

  16. Starting intensities • Beginner with low fitness <60% max heart rate • Beginner with average fitness 60−70% max heart rate • Aerobically trained 70−85% max heart rate.

  17. Heart rate reserve or Karvonen formula • Target heart rate at 60% = ([MHR – HRR] x 0.60) + RHR

  18. Rate of perceived exertion • Subjective measure of intensity • Useful when heart rate measurements are inappropriate, e.g. pregnancy • Modified scale 0−10 • 0 = nothing at all • 10 = very, very strong—maximal.

  19. Resistance training • Muscular strength • Muscular endurance—static and dynamic • Not possible to completely train one aspect without the other benefitting somewhat.

  20. Benefits of resistance training • Increased muscle size • Increased ligament and tendon strength • Increased muscle strength and endurance • May help to improve posture • Injury rehabilitation • Delay the age-associated muscle atrophy

  21. Benefits of resistance training (continued) • Alter body composition • Reduced the risk of osteoporosis • Improved self image.

  22. 4 Rs of resistance overload • Repetitions • Resistance • Rate • Rest

  23. Resistance programming

  24. Breath holding

  25. Exercise position progression

  26. Flexibility training

  27. Types of flexibility training • Static • Dynamic • Ballistic • Proprioceptive neuromuscular facilitation (PNF).

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