KIN 122 Designing an Exercise Program

Overload

-Stressing or challenging system beyond its normal limits Example: Heavier weights; Sprint workouts, extending mileage, sustaining increases CAUTION: Balance between overloading to allow adaptation and overloading to overtrain.

Typically 8-10 exercises One exercise for each major muscle group

Number of Resistance Exercises

Set

Number of times a specific number of repetitions of a given exercise is performed

Acute-onset muscle soreness:

Occurs during or immediately after resistance exercise • Usually cause by ischemia and metabolic waste products • Usually persists for 1 hr post exercise

Exercise does not make you fit, It is the rest...that follows

Overload › Training Stimulus › Adequate recovery › Appropriate training increase › INCREASED PERFORMANCE **also, injury prevention....

Supersets

Perform 2 different exercises one after the other with little/no rest in between • Traditionally agonist/antagonist muscle groups (i.e., biceps/triceps)

Warm-up and stretching • Cardiorespiratory endurance exercise • Cool-down and stretching • Flexibility activities • Strength activities

A complete exercise program should include

Moderate during talk test

Able to carry on a conversation comfortably

light during talk test

Able to sing while exercising

less than 60 percent

Intensity for 1-RM for developing endurance

8-12, can range from 3-20

Intensity- Reps, how many is reccomended

circuit training -combined with endurance/aerobic exercises

Interval resistance training Can be resistance exercises only, or _____________

Specificity

Adaptations to training are greatest in activities that are similar to those used in training

-Saves time - Increase intensity/overload if using the same muscle group -Increase variety

Advantages of Set Variations:

Saves time • Provides full body workout -improves strength, endurance and CRF • Can be performed anywhere with LITTLE EQUIPMENT • E.g., "Murphys"... and other endless variants... • Provides variety • Easy to adapt to goals

Advantages of circuit training

• More closely related to %VO2max than %Max heart rate

Significance of Measuring Intensity"Heart Rate Reserve"/Karvonen Method

HRmax estimate -Can get better estimate from VO2max test

Biggest source of error:

Single bout, low-moderate intensity, without rest

Continuous training

Not always well suited for building muscle mass

Disadvantages of circuit training

May be too challenging for beginners

Disadvantages: of set variations

Several bouts, intermittent, low-high intensity, with rest periods • HIT- High Intensity Training • Very time efficient • Many of same benefits as continuous training... in less the time?

Discontinuous training

example of frequency varation

Example: • Mon/Thurs: chest & shoulders • Tues/Fri: legs & hips • Wed/Sat: back & arms

DIFFEREnt AMOunt of WEIGHT OF THE SAME EXERCISE

Each set is a different amount of weight of the same exercise • Pyramiding - light to heavy: 10-RM, 8-RM, 6-RM

3-5 days per week

FITT - General Guidelines for Aerobic Activity, frequency

55-90% of max heart rate

FITT - General Guidelines for Aerobic Activity, intensity

20-60 minutes per session

FITT - General Guidelines for Aerobic Activity, time

choose an activity YOU OR YOUR CLIENT ENJOYS

FITT - General Guidelines for Aerobic Activity, type

specific, type

Fitness gains are ______ to the _______ of exercise • Example- Swimming vs. weight training

long term, life long

Fitness goals should be _________, _____________

-Increases enjoyment -Increases adherence

How else does progression help with an exercise program?

FITT- Aerobic Activity - How Much Is Enough?

Moderate activity: 5x/week, 30 minutes • Vigorous activity: 3x/week, 25 minutes

Compound sets

Multiple sets of single exercise w/ LITTLE/NO REST B/W SETS

Soreness can occur because of muscle overloading

Muscle Soreness

1-2 sets: youth, older adults 1-3 sets: novice - intermediate adults • Some evidence to suggest single sets as effective as multiple sets in untrained in first 3-4 months of training >3 sets: advanced, athletes

How many sets should different type of people do

Heart Rate • 2 common methods •Rate of Perceived Exertion (RPE) •Metabolic Equivelents (METs) •Talk Test

How to Measure Intensity

decreases

If duration/intensity are higher, frequency ________

Intensity (e.g., walking to running) • Time (e.g., adding a few minutes to each session each week) • Frequency (e.g., adding more days each week)

If goal is to, e.g., build running endurance..Progress by increasing:

time

If intensity is higher, ______ decreases

read

If resting HR = 70, max HR = 200, what is 75% of HRR?

weight training, specific, muscle group

In ___________, gains are __________ to ____________

Isometric Contraction • Muscles stay the same length • Produce force but don't shorten → no movement Isotonic Contraction • Muscles are shortening or lengthening while they produce force • Concentric- muscle shortens • Eccentric- muscle lengthens • i.e. bicep curl

Types of Muscle Contraction

Static resistance exercises (Isometric) • Length of muscle does not change • Holding load in stationary position • Common for rehabilitation to counteract strength loss with immobilization • Typically doesn't increase strength throughout entire ROM

Types of Resistance Training

Can use opposite order of traditional programs Maximizes overload of muscle by pre-exhausting smaller muscle groups Single-joint before multi-joint exercises -higher risk of injury: recommended only for advanced exercises

Variation on Order of Exercises

70-85% of Max HR

Vigorous hr

type

activity performed during each session

aerobic training

With _____________, gains are specific to race volume • training for marathon... vs for 10K

measures intensity

talk test

Repeat circuit 2-3 times; Total time 20-30 min

time of circuit training

Training volume

total weight lifted in a workout ◦ = exercise 1 (weight lifted x sets x reps) + exercise 2 (....) + exercise 3 (...)

Continuous training Discontinuous training

types of aerobic activity

Dynamic resistance exercise (Isotonic) • Muscle is shortening or lengthening • Typically pushing or pulling weighted objects • Resistance provided by: • Dumbbells • Barbells • Medicine balls • Resistance bands • Body weight • Etc. • Intensity prescribed as % of 1-RM

types of resistance training

one way

ways to have set variations: 1) Each set is a DIFFERENT EXERCISE TARGETING THE SAME MUSCLE GROUP • e.g., for elbow flexors - incline dumbbell curl, hammer curl, barbell curl

Aerobic training • Resistance training • Flexibility training

what are the 3 types of aerobic training

1) Overload 2) Specificity 3) Individuality 4) Reversibility

what are the 4 principles of an excerise program

2-4 days/week for total body resistance training

what are the general recommendations of frequency

Move only intended muscles • Complete full range of motion • Don't lock joints • Proper breathing (exhale on exertion)

what is important not to sacrifice form (intensity)

imbalanced muscle strength; especially opposing muscles

what is one MAJOR cause of injury

60-100%

what is the intensity for developing STRENGTH

bp, hr

what is the normal CV response to exercise

At least 60 seconds • More weight, longer rest

what is the rest between sets

Work large muscle groups before small muscle groups • e.g., Leg press/squats, before leg extension/curl, before calf raises More muscle involvement/full body before isolated exercises • E.g., Dead lifts... before tricep extensions.. Multi-joint exercises before single-joint • E.g., squats... before leg extension Avoid successive exercises with same muscle gro

what should the order of excersices be

Not working same muscle groups consecutively

why don't you need as much rest when working circuits?

Novice: 60-70% 1-RM •Intermediate: 70-85% 1-RM • Advanced: 80-100% 1-RM

depends on experience with resistance

time

duration of each exercise session

• 3 days/wk: untrained • 4-6 days/wk: advanced • Muscular fitness benefits with as little as 1 day/wk • Muscles should be given 48 hours recovery

frequency

Increases speed, strength and power

goal of Plyometric Training

5-10 minutes Low intensity PA of same mode you will be

how long should warm up and stretching

Typically 1-3 sets/exercise

how many sets do generally people do

10-15 stations

how many stations per circuit

15-20 sec rest between stations

how much rest between stations

How strong the resistance is (i.e., weights, bands)

intensity

One-repetition maximum (1RM):

maximal weight that can be lifted through the full ROM once

50-70% of Max HR

moderate hr

Frequency

number of sessions/week

Repetitions

number of times a specific exercise is performed in a set

Muscle balance

ratio of strength between: • Opposing muscle groups (agonist/antagonist) • Contralateral muscle groups • Upper and lower body groups

Resistance typically 40-55% 1-RM

resistance of circuit traning

Always warm-up before stretching (don't stretch "cold" muscles)

Should we warm-up or stretch first?

Easiest Way: % Max Heart rate (take pulse to determine HR)

Measuring Intensity- % Heart Rate Max

Borg Rating of Perceived Exertion (RPE) -Range from 6-20

Measuring Intensity- Perceived Exertion

cool down and stretching

-5-10 MINUTES -Same activities/stretches as in WARM UP -Good time for stretching because MUSCLES ARE WARM

Reversibility

-When you stop being physically active fitness levels will return to pre-exercise levels -"Use it or lose it" -Benefits of exercise decrease within 2 weeks of exercise termination and are gone within 2-8 months if not resumed -Fitness goals should be Long term, life-long

Exercises in which muscles exert max force in short intervals of time

AKA "jump training": E.g., hops, jumps, bounding movements

Frequency: 3 days per week Intensity: 55-70% HR max (vary with duration) Time: 20-30 minutes per session (vary with intensity) Type: cycling, other aerobic exercise What is 55% HR max? • Predicted max HR = 220-age = 220-45 = 175 • 55% HRmax = .55 x 175 = 96

Case Study 1: Aerobic Training ExRx Female, 45 years old Completely sedentary, no chronic disease Goal: Wants to improve fitness Enjoys biking Fitness testing: no graded exercise test

Case Study 1: Resistance Training ExRx F: 2-3 days/week I: 2 sets; intermediate-high reps/ intermediate-low weight • E.g., 8-12 repetitions; 60-70% 1-RM T: Depends on sets and reps T: Weight machines, 8-10 full body exercises, avoid exercises causing knee pain or discomfort

Case Study 1: Resistance Training Female, 62 years old, works part-time Prior knee surgery, some knee pain still No prior experience with weight training Goal: Improve muscle strength and everyday function Has a gym membership, but only walks on treadmill and swims

Frequency: 2-3 days per week Intensity: start at 50-60% HR max Time: 20-30 minutes per session Type: walking or stationary bike • In a rec ctr/senior ctr/gym and/or with a buddy/group so he's not alone • Could meet 1:1 for first few sessions What is 50% HR max? • Predicted max HR = 220-age = 220-68 = 152 • 50% HRmax = .50 x 152 = 76

Case Study 2: Aerobic Training ExRx Male, 68 years old Completely sedentary, recently diagnosed with diabetes Goal: Wants to improve fitness, avoid further diabetes problems Not sure what PA he would like Fitness testing: no graded exercise test Client afraid of injuring himself

Case Study 2: Resistance Training ExRx F: 4-6 days/week I: ≥ 3 sets, 80-100% 1-RM, 3-8 reps T: Depends on sets and reps T: Free weights, machines, lower body

Case Study 2: Resistance Training Male, 24 years old Has experience weight lifting, currently 3 days/week Goal: wants to increase muscular strength and mass, particularly lower body

Delayed-onset muscle soreness (DOMS):

Damage to muscle and connective tissue produces inflammatory response • Occurs 24-48 hours after exercise • Occurs more with eccentric contractions

Split routine • Advanced resistance training • 4-6 days/wk • Target different muscle groups on consecutive days to allow 48hrs recovery

Frequency Variation

FITT: Stretching

Frequency: Most or all days of the week Intensity: • By its nature it is relatively low intensity • Can think in terms of how deep the stretch is Time: • Amount of total time spent in active stretching • Typically 2-3 sets of 10-20 seconds Type: • Should stretch full body or any specific muscle groups that feel particularly "tight" • Static stretching • Ballistic stretching • PNF *could add rolling as a component of stretching- this is NOT in most recs!

• Moderate PA: 3-6 METs • Vigorous PA: > 6 METs

Harder you work, higher the MET value

Progression

MANY programs fail due to lack of progressive goals

Estimated amount of oxygen used by body during PA -1 MET= energy (oxygen) used by body while sitting quietly =

METs (metabolic equivalents)

220-age

Max HR ESTIMATE =

Target HR = %intensity*(HRmax - HRrest ) + Hrrest

Measuring Intensity"Heart Rate Reserve"/Karvonen Method

Specialized, high intensity training techniques used to develop power • High-intensity, explosive muscular contractions that invoke the stretch reflex (stretch muscle before it contracts so it contracts with greater force) • Increases speed, strength and builds power -Focuses on learning to move from a muscle extension to a contraction in a rapid/ "explosive" manner

Plyometric Training

What is Rodney's estimated Max HR: • What is his mod. heart rate range: • What is his vig. heart rate range:

Rodney is a 20 year old man.

1) Jogging for 30 minutes at low-moderate intensity (60-70% of max HR) 2-3 days/week 2) Running for 20-25 minutes at moderate-high intensity (70-85% max HR) 2-3 days/week 3) Progress from mostly slow jogging (or walking, if really out of shape), to jogging... • -Does this cover FITT?? • - The 4 training principles? (overload, specificity, individuality, reversibility) • - is it a well rounded program? What is missing?

Sample ExRx: Aerobic Exercise 28 year-old male, jogged occasionally in high school, has been recreationally active since HS, now wants to train for a 5K race... but not very serious Consider a FITT plan which Paul may enjoy/benefit from • FITT - always appropriate place to start • What is 75% of his HR max?

12 reps, 70% 1-RM • 10 reps, 75% 1-RM • 8 reps, 80% 1-RM • 6 reps, 85% 1-RM

Trade off between # repetitions and weight

Alternate scales exist (ex: 1-10, 1-15)

Why does scale start at 6?

Maintaining an exercise change is about changing BEHAVIOUR. • Behavior change is psychological.

Why is choosing an activity you enjoy important?

-Reduces risk of INJURY -Prevents BLOOD POOLING -Returns body to RESTING CONDITIONS

Why should you cool down?

-Increases body temperature, HR & breathing rate -Decreases risk of injury and soreness

Why should you warm-up?

Vigorous during talk test

Winded or too out of breath to carry on a conversation

interaction

___________ between frequency, intensity, and time

Adequate progression

_____________ important for injury prevention

Intensity

difficulty or stress level of each exercise session

Range of sensations must correspond to the scale

• Ex: Number 6 should be = to rest & 20 should be = to max level of exertion

Individuality

• Program should be tailored and evaluated based on the individual • Examples: • Athletes vs. general population • Old vs. young • New to exercise vs. experienced exerciser