Exercise sceince clinical practise (FIIT Principal)

FREQUENCY

1) Frequency of exercise is a fine balance between providing sufficient stress on physiological systems to promote adaptation and allowing enough time for processes underpinning adaptation to occur. 2) The importance of frequency is iillustrated by the supercompensation theory. 3) Frequency of RT must take into account •training status •training goals •training intensity •other weekly training sessions (e.g., aerobic conditioning)

Questions to ask

1) How long do you have them? • Testing sessions, absences etc; duration of sessions 2) Goals? • Short, medium, long-term, what fits with 1)? 3) Identify the phases 4) Map the reps (= intensity) • Work backwards from the goal date 5) Map the volume (sets, number of exercises) • Set low volume weeks after high volume weeks! • What stage of development are they at? 6) Manipulate tempo, set appropriate rest • What adaptations do you want to emphasise? 7)Write your sessions LAST! • 2-3 key exercises, plus supplementary to fit within tim

INTENSITY

1) The intensity someone is training at can be defined in either absolute (the total weight of the load employed) or relative (the load expressed as a percentage of 1RM) terms. 2)General Classification of Intensity •Very high intensity = 90-100% of 1RM (1-4 RM) •High intensity = 80-90% of 1 RM (4-8 RM) •Moderate intensity = 70-80% of 1 RM (8-12 RM) •Low intensity = 60-70% of 1 RM (12-20 reps)

TIME

1) Time is defined as the total duration of the RT program and should include all facets of the session: from warm-up/movement preparation, to the main session and cool-down. The decision on timing should take into account: • Client golas •Training staus •Frequency of training 2) When writing RT programs, you need to get in the habit of calculating program times. There is no use prescribing a program that takes 90 min to complete when the client only has 60 min to train... 3) While the general guide for session times is 30-60 minutes...you will have some clients that work out more than 60 minutes? You need to adapt your timing to the individual client's circumstances.

90% of programs

90% of programs will be written with the following guidelines: • 1. Compound exercises/major movement patterns • 2. Total body programs • 3. Number of repetitions: 6-20 • 4. Number of sets: 2-4 • 5. SoM: Moderate 3-6 seconds • 6. Rest interval: 60 seconds-3 minute

INTENSITY- Rating of Perceived Exertion

Another means of quantifying training intensity is through the use of the participants' rating of perceived exertion (RPE). The Borg RPE scale is the most commonly used tool for this and it has two forms: •Borg: 6 7 Very, very light 8 9 Very light 10 11 Fairly light 12 13 Somewhat hard 14 15 Hard 16 17 Very hard 18 19 Very, very hard 20 •Modified: 0 Nothing at all 0.5 Very, very slight (just noticeable) 1 Very slight 2 Slight 3 Moderate 4 Somewhat severe 5 Severe 6 7 Very severe 8 9 Very, very severe (almost maximal) 10 Maxima

How to integrate exercises in the session

Begin by programming 2-3 key exercises as the focus of your session • Supplement category exercises generally follow hypertrophy or strength-endurance parameters • Integrate in one or a few advanced methods of training, such as drop sets or giant sets, where appropriate

INTENSITY- Rating of Perceived Exertion

Borg's modified RPE scale can also be used as a marker of overall SESSION intensity via the calculation of the internal training load of a client/athlete (1). While an external training load provides measures of work performed (what was done; measured via total RT volume, kinetic and kinematic information) an internal training load load relates to one's subjective perception of training stress (i.e., how it felt): • Internal training load is calculated as the 1-10 RPE rating for a given training session, multiplied by the session duration in minutes • Internal training load is a valid measure for discriminating between different RT intensitieis (2, 3)

What is the full form of FITT princiapl

Frequency- How often do you exercise? Intensity- How hard do you exercise? Time: How long do you exercise? Type: What kind of exercise do you do?

Measure of intensity HR training zones

Intensity / % of Heart Rate Reserve Very Light / <30 Light / 30-49% Moderate / 50-69% Hard / 70-84% Very Hard / >85% Maximal / 100

What relates to one's subjective perception of training stress (i.e., how it felt)

Internal training load

Internal training load

Internal training load relates to one's subjective perception of training stress (i.e., how it felt), • Internal training load simply calculated as the 1-10 RPE rating for a given training session, multiplied by the session duration in minutes

Quantify INTENSITY by Repetitions

Quantify intensity as it relates to the number of repetitions performed: • The number of reps perfoemed expressed as a % of the maximum number possible. • The amount of 'effort' given during the set • Set taken to faliure involve high intensities of effort (EG: 10 reps with 10 RM) •Stopping short of flaiure = less effort (EG: 8 reps with the 10 RM

Quantify INTENSITY by Speed

Quantify it by the SPEED of repetitions performed: 1)Speed of each concentric repetition expressed as a % of the maximum speed possible •High intensity efforts involve moving the bar as fast as possible for each repetition •Important when training for speed and power

When determining the frequency of training, what factors must be accounted for?

Training Intensity Correct answer. Current training status Goals All of the above (✓)

what is absolute intensity?

When prescribing exercie intensity via load, the load used expressed as the weight of the current 1RM

What is relative intensity?

When prescribing exercise intensity via load, the load used expressed as a percentage of the current 1RM

External training load

Which provides objective measures of work performed (i.e., what was done; measured via total RT volume, kinetic and kinematic information [force plates, GymAware/BMS], GPS for team sports, etc.)

How should you select your exercises

Your exercise selection should be linked to: • Your client/practitioner goals (both short and long term) • The assessments you chose • The stage of fitness they are at (do they need movement training or are they ready for weight loading) • Client likes/dislike

Other measures of intensity: Session RPE

• Borg's modified CR-10 RPE scale can be used as a marker of internal training load of a client/athlete • Internal training load relates to one's subjective perception of training stress (i.e., how it felt), as opposed to: •External training load which provides objective measures of work performed (i.e., what was done; measured via total RT volume, kinetic and kinematic information [force plates, GymAware/BMS], GPS for team sports, etc.) • Internal training load simply calculated as the 1-10 RPE rating for a given training session, multiplied by the session duration in minutes • Valid for discriminating between different RT intensities

ADDITIONAL CLIENT CONSIDERATIONS

• Do they have any injuries? • What are their deficits in mobility/stability? • Where does this program fit in the big scheme? • What training phase are they in? • What do they have going on in their life • What variety do I need to incorporate to prevent them becoming stale? (not usually a consideration for a beginner) • Programming can get complicated... let's keep it simple to start with! Do the basics SUPERBLY

Intensity

• High intensity, low metabolic stress • Low intensity, high metabolic stress

Program considerations

• It is an intuitive process based upon knowledge about: • The muscles involved • The joint ROM • The functional movement ability of the client • The exercise history of the client • The biomechanics of their movement • Compensatory movement patterns • The individual posture and gait • Understanding the muscle actions • Understanding the agonist, antagonist, synergist relationships • Understanding the joint actions involved in the movement • Understanding the neural innervations and their relationship to the physical problem

Exercise Selection: Where to start?

• Start by understanding where your client is actually at • Know your client! • Develop 'the big picture' • Then work backwards! • Re-evaluate as you go • Nothing ever goes to plan! • But if you are organised, you can adapt on-the-fly with minimal disruption to achieving the clients goal/

TIME

• The decision on the type of training needs to be based on the specific goals of the client. • Examples of goals: improved maximal strength, power, strength endurance, aerobic capacity, repeated-sprint ability, sports-specific performance, improved capacity to perform activities of daily living. • Resistance training variables (exercise selection, number of exercises, repetition ranges, number of sets, rest periods, frequency etc.) then need to be manipulated accordingly. • As a general rule, general fitness programs will include more 'types' and variety of training and sport-specific programs will include less.

Volume

• Volume is the product of Frequency, Intensity and Time. Ultimately, the goal is to reach a certain volume of exercise each week and that can be changed by altering any of those components. • For example, if one day you are short on time, increasing intensity, or adding an extra session that week (increasing frequency) can make up for the decreased time, and keep you at your volume goal.

What components to include in your session

• Warm-up/Cool down (relatively low intensity, 9-11 RPE) • Dynamic movements • Strength • Aerobic • Stretching/Flexibility/Balance *Not every program will have ALL component

Other considerations

• You don't program every session with everything! Clients needs • How often can the client attend, and for how long • Limit sessions for beginners • Set days/times • Prescribe warmup prep and cooldown • Time remaining is your session time • Identify the most efficient way to prescribe across a microcycle (typically a week) for that client • Select exercises LAST

Progression

•Considering how your client will progress throughout their program •What variables will you increase to progress the client towards their goals? *hint- you can't increase everything at once

FITT principle in RT Type

•The type of training needs to reflect the goals of the client: • EG, improved maximal strength, power, strength endurance, aerobic capacity, repeated-sprint ability, sports-specific performance, improved capacity to perform activities of daily living) •Resistance training variables (exercise selection, number of exercises, repetition ranges, number of sets, rest periods, frequency etc.) then need to be manipulated appropriately • General fitness programs will include more 'types' and variety of training compared to more sport-specific program

INTENSITY- Heart Rate

•You can also use heart rate training zones as a measure of intensity, though this is more appropriate in aerobic exercise training. It could be useful in time-based or cicuit training in RT programming. •Karvonen formula: The Karvonen formula calculates a target HR intensity based on both the age predicted max heart rate and the resting heart rate. Target HR = (HRR x desired training intensity [% HRmax]) + resting HR Age-predicted HRmax = 220-age, Heart Rate Reserve (HRR) = HRmax - resting HR EXAMPLE: Age = 20, resting HR = 70 bpm, desired training intensity = 50% HRmax Age-predicted HRmax: 220 - 20 = 200 bpm Heart Rate Reserve (HRR): 200 - 70 = 130 bpm Target HR: (130 x .50) + 70 = 135 bpm