Week 5 Fitness Principles (Feb 2nd and 4th)

What is conducted in a needs analysis?

Evaluation of the activity

• Physiological aspects

• Biomechanical aspects

• Common injury sites of the activity

• Position specific attributes of the activity (if sport related)

What are the things analyzed in movement, physiology and injury analysis?

Movement: body and limb movement patterns and muscular movement

Physiological: Strength, power, hypertrophy, muscular endurance, speed, agility, flexibility, and metabolic capacities required of the activity

Injury: common sites for injury to joints and muscles and causative factors

What is the profile and training status in the assessment of the individual?

Profile: Needs and goals of the individual evaluating training history, injury status, conducting fitness testing, evaluating the results, determining the goal of training

Training status

• Type of program previously participated in

• Length participated in program

• Level of intensity in program

• Degree of exercise technique experience

What is the physical testing and evaluation of the assessment of the individual?

• Comprehensive assessment of fitness capabilities of the individual

• Compare results with normative data to assess strengths and weaknesses of the individual

Primary Training Goal

• evaluating and determining the strategy to achieve the primary training goal

What is the design thinking cycle of a needs analysis?

• Define the needs of the end user as accurately as possible

• Ideate - challenge assumptions and generate multiple options

• Prototype potential solutions

• Evaluate the solution

What is involved in the metabolic aspects of the activity?

• Vary considerably between activities

• Might be completely oxidative (marathon) phosphagenic energy source (Weightlifting)

• Most activities are usually a mixture of energy contribution from the 3 energy systems

• Even in team sports, different positions will require a different mixture of contribution from the 3 energy systems

What is involved in the biomechanical aspects of the activity??

• Movement patterns performed, muscles recruited and major joint actions, force requirements, movement velocity, acceleration, flexibility and agility

• Other factors icluding the desired training adaptations and their order of priority (strength, power, muscular endurance) - considered physiological aspects of the activity

What is an injury risk in a needs analysis?

• there is risk associated with any physical activity, sport participation carries a higher risk of injury than activities of daily living

  • Contact and non contact injuries

  • It is prudent for a fitness professional to identify any particular attributes that predispose an individual to injury

  • Designing well balanced, whole body training programs and focusing on rehabilitation will go a long way to reducing the risk of injury in sport or other activities

What is individuality?

• Training responses to a given stimulus are different for varying individuals

  • Sex, maturation, conditioning experience, genetic predisposition, risk factors, diseases and constitution are all aspects of an individual to create an individualized progran

What is overload?

• Stress placed on the body must exceed a certain threshold for the body to adapt to that given stress

• Accomplished by changing the modifiable training parameters (FITT principle)

What is specificity?

• The stimulus used to stress the body will result in specific adaptations to the imposed demand (SAID principle)

  • Training for muscle strength: muscle strength activities

  • Aerobic activities: cardiorespiratory activities

What is progression?

• to see further adaptations, the system you are stressing must be gradually increased in intensity over time to see further adaptations

• A good ‘rule of thumb’ is not to increase the frequency, duration or intensity more than 10% per week

• Manipulate the FITT variables to progressively overload the system and prevent over reaching or over training

What is variation?

• For the body to continually adapt to the stresses placed on it, there must also be a variety in the training variables to see constant adaptations

• May also prevent ‘boredom’ from training and reduce the risk of over use injuries

What is recovery?

Often overlooked

• certain amount of rest is needed before training again

• Allows adaptations to occur and hopefully, improves performance / fitness gradually over time

What is reversibility?

• Detraining - what was worked for must be maintained or there is the loss of fitness parameters

• Important to continue exercise training throughout one’s life to ensure performance and health are optimized

How does the exercise potency, slope and maximal effect (efficacy) play a role in the dose response concept in exercise?

EP:

• Ability of exercise to bring about a certain result

Slope:

• degree of effect that comes from an increase in exercise

Maximal Effect (efficacy)

• Vigorous activity likely to improve both risk factors moderate activity less impactful on VO2 max

How does the variability and side effects play a role in the dose response concept in exercise?

V

• Changes that occur in one person not necessarily equal to changes seen in other people

SE

• increased risk of injury

• Potential of exercise to interact with medications and affect physiological variables (glucose, BP)

What is FITT - VP?

The dose of PA/ exercise.

• Frequency, Intensity, Time and Type

Volume: Frequency x Intensity x TIme

Progression: Transitioning from easier to harder exercise over time, or gradually increasing duration

What are the short and long term responses to exercise?

• Acute responses occur with one or several exercise bouts but do not improve further

• Rapid responses occur early and then plateau

• Linear responses are gains made continuously over time

• Delayed responses occur only after weeks of training

What is the art of exercise prescription?

• The proper does of activity is dependent on the desired effect or on the goals of the individual client

• Dose of exercise needed for achieving better health differs from that needed to achieve peak performance

• Exercise is Medicine focuses on the need for fitness professionals to communicate effectively with medical personnel to realize a client’s goals

How do we improve health status according to PA guidelines for americans?

• 150 to 300 min of moderate intensity PA, or 75 to 150 vigorous intensity PA per week, or a combination of the 2

  • additional health benefits of engaging in activity beyond the equivalent of 300 minutes of moderate intensity activity

• Resistance training 2 days per week

• Less sitting and more movement throughout the day

• Health related gains associated with PA are realized when the volume of PA is between 500 and 1,000 MET min per wk

  • Bouts of any length of moderate to vigorous activity can provide health benefits

  • Spread activity throughout the week to reduce risk of injury and prevent excessive fatigue

What are the guidelines for increasing cardio respiratory fitness?

• Encourage screening, regular participation and variety

• Use a program focusing on progression

  • Increasing duration (10% per week) or frequency before increasing intensity

  • Use interval training to transition to continuous vigorous activity

• Follow a formatted fitness workout

  • Include warm up and cool down ( 5 to 10min each)

  • Stretch (dynamic during warm up, static during cool down)

• Conduct periodic CRF testing

  • A good general target is 10% improvement in 3 months

How do we formulate an exercise prescription dose?

• 500 to 1000 MET min per week or 1000 kcal per week

What should the frequency of exercise be?

• Moderate intensity (>5 days per week)

• Vigorous intensity (>3 days per week)

  • Gains can be made on < 3 days, but intensity would need to significantly increase, and weight loss goals may become difficult to reach

  • For previous sedentary individuals, > 4 days per week at vigorous intensity may increase dropout or injury rate

What is intensity generally prescribed as?

• % VO2 max

• %VO2 reserve

• %HR reserve

• % HR max, or RPE

What are the general guidelines for prescribing intensity?

• For an apparently healthy sedentary person, begin with 40 to 60% HRR

• Adults who are physically active and at the high end of the fitness scale may require intensities greater than 80% HRR

• For most, progression over time to an intensity within the range of 60 to 80% HRR is a suitable target.

How do you prescribe time?

• Based on improvements in VO2 max increased with extended duration

• Optimal duration depends on intensity

  • Balance duration against intensity to achieve 500 to 1,000 MET minutes per week

  • Once the intensity threshold has been met, total work (kcal expended) determines CRF gains

  • There are many options: 30 min for 1 session, 2 15 min sessions, or 3 10 min sessions

How do you prescribe type?

• A wide range of activities

  • Requiring minimal skill: walking, cycling, jogging, rowing and elliptical exercise

  • Requiring skill: Swimming, x country skiing, skating

  • Recreational sports provide variety for those who regularly engage in aerobic exercise and have a good CRF

What is metabolic load?

• most direct way to determine target exercise intensity is to use a percentage of the measured maximal O2 consumption

• A typical exercise intensity range associated with improved CRF in people who are ready to move from moderate intensity PA to a vigorous intensity exercise program is 60 to 80% VO2 max

What is the direct way of determining target HR?

• HR from a maximal graded exercise test (GXT) is plotted against VO2 of each stage

• HR at 60 to 80% VO2 max represent THR range

What are the indirect methods of determining target HR?

HRR

• Maximal - Resting HR = HRR

• % HRR approx. equal to VO2R

Subtracting resting HR from maximal HR to obtain HRR.

• Calculate 60 and 80% HRR.

• Add each value to the resting HR to obtain THR range.

What can be said about maximal HR?

• Although a measured HR from a maximal GXT is most accurate, this isn’t typically available in health and fitness settings

• If HRmax cannot be measured, any estimation must consider the effect of age

How do we estimate HRmax?

• HRmax - 220 - Age

  • Overestimates HRmax for younger adults and underestimates for older adults

• HRmax = 208 - (0.7 x age)

  • Better estimates on average, 6 beats low if < 20, 6 beats high if > 60 years

  • SD of 10 bpm for average estimated HRmax

• HRmax = 207 - (0.7 x age)

  • SD of 5 to 8 bpm

What are the intensity ranges?

Moderate

• 40 to 59% HRR or VO2R

• 64 to 76% HRmax or 46 to 63% VO2 max

Vigorous

• 60 to 89% HRR or VO2 R

• 77 to 95% HRmax or 64 to 90% VO2 max

What should the exercise intensity be for improving CRF?

• THreshold may be low for individuals with low levels of fitness

• For most individuals, intensity thresholds are

  • 60 ti 80% HRR or VO2max or 75 to 90% HRmax

What is HIIT?

High Intensity Interval Training

• Intensities greater than VO2 max (Sprint Interval)

• Near maximal interval training as shown by 90 to 100% of HRmax or VO2 max

• Vigorous aerobic intensity as shown by 60 to 89 % VO2 R or 64 to 90% VO2 max

What does the work to rest ratio reflect?

• The duration and intensity of work periods and rest perioods

  • Intensity is relative to an individual’s peak aerobic capacity and peak HR. Actual activities will differ based on a person’s fitness

• There are potential benefits (e.g., CRF, time commitment), but further research is needed on feasibility, LT effects and safety aspects

What are supervised programs?

• For high risk patients with diabetes, hypertension, asthma, coronary heart disease

• May include low risk clients at fitness clubs

What are unsupervised programs?

• due to supervised programs not always available due to:

  • Limited number, participant and physician interest level, financial resources required

• Emphasis in the beginning of unsupervised program: low to moderate

  • Must clearly communciate how to begin and maintain the program

    • Individualization

When may you need to update an exercise program?

• A simple sign of the need to progress is when a recommended exercise is nor longer sufficient to reach THR

• More frequent testing should be performed for those who are just starting compared to established exercisers

• Reevaluate if there is a change in medication that influences HR.