Power Point to accompany Chapter 5 Fitness programs

Program design steps Copyright © 2011 Pearson Australia (a division of Pearson Australia Group

Barriers to physical activity § Lack of discipline § Lack of time § Feeling

Fundamental principles of program design § Specificity § Overload § Progression § Detraining §

Intensity and thresholds Copyright © 2011 Pearson Australia (a division of Pearson Australia Group

Health-related components of fitness Copyright © 2011 Pearson Australia (a division of Pearson Australia

Program progression Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty

Components of fitness sessions § Resistance training § Cardiovascular training § Flexibility training. Copyright

Warm-up § Prepares the body and mind for what is to follow § Usually

Stimulus or conditioning phase § Goal focused § Includes muscle strength, endurance, cardiorespiratory and

Cool-down § Gradual return of body as close to resting state as possible §

Cardiorespiratory training § Improves VO 2 max § Reduces maximal and resting heart rates

Cardiorespiratory training § Beginners and unfit may start with as little as 10 minutes

Heart rate measurements § Can help with intensity measurements § Not suitable for those

Prediction of maximal heart rate § PMHR = 208− (0. 7 x age) §

Starting intensities § Beginner with low fitness <60% max heart rate § Beginner with

Heart rate reserve or Karvonen formula § Target heart rate at 60% = ([MHR

Rate of perceived exertion § Subjective measure of intensity § Useful when heart rate

Resistance training § Muscular strength § Muscular endurance—static and dynamic § Not possible to

Benefits of resistance training § Increased muscle size § Increased ligament and tendon strength

Benefits of resistance training (continued) § Alter body composition § Reduced the risk of

4 Rs of resistance overload § Repetitions § Resistance § Rate § Rest Copyright

Resistance programming Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty

Breath holding Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty

Exercise position progression Copyright © 2011 Pearson Australia (a division of Pearson Australia Group

Flexibility training Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty

Types of flexibility training § Static § Dynamic § Ballistic § Proprioceptive neuromuscular facilitation

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Power. Point to accompany Chapter 5 Fitness programs

Barriers to physical activity § Lack of discipline § Lack of time § Feeling uncomfortable (physically and socially) § Lack of motivation § Boredom § Tiredness. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Fundamental principles of program design § Specificity § Overload § Progression § Detraining § Individuality Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Components of fitness sessions § Resistance training § Cardiovascular training § Flexibility training. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

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. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Stimulus or conditioning phase § Goal focused § Includes muscle strength, endurance, cardiorespiratory and flexibility components § Continuous and/or intermittent activities. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

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. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Cardiorespiratory training § Improves VO 2 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. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

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. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Heart rate measurements § Can help with intensity measurements § Not suitable for those on medications affecting heart rate and pregnant women § Carotid pulse § Radial pulse. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Prediction of maximal heart rate § PMHR = 208− (0. 7 x age) § Measured in beats per minute (BPM). Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

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. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Heart rate reserve or Karvonen formula § Target heart rate at 60% = ([MHR – HRR] x 0. 60) + RHR Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

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. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Resistance training § Muscular strength § Muscular endurance—static and dynamic § Not possible to completely train one aspect without the other benefitting somewhat. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

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 Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Benefits of resistance training (continued) § Alter body composition § Reduced the risk of osteoporosis § Improved self image. Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

4 Rs of resistance overload § Repetitions § Resistance § Rate § Rest Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e

Types of flexibility training § Static § Dynamic § Ballistic § Proprioceptive neuromuscular facilitation (PNF). Copyright © 2011 Pearson Australia (a division of Pearson Australia Group Pty Ltd) – 9781442510203/Marchese, Hill/The Essential Guide To Fitness/2 e