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
