KPER 1200 Ch.7: Exercise Programming

How long to exercises at moderate intensity per week?

300 minutes

How long to exercises at vigorous intensity per week?

150 minutes

How to achieve or maintain weight loss?

Exercises at moderate intensity for 60-90 minutes per day on most days of the week

Muscle and strength endurance recommendation

Perform one or more sets of resistance exercises that work the major muscle groups for 8-12 reps (10-15 reps for older adults) on 2-3 non-consecutive days per week

Flexibility recommendation

Perform range-of-motion (stretching) exercises at least two days per week; hold each stretch for 10-30 seconds

Neuromuscular training recommendation

Older people should do balance training 2-3 days per week

What type of exercise is best for neuromuscular training

Tai chi

Considerations before starting an exercise program (5)

• Current fitness level

• Health status and injury history

• Goals (health, fitness, weigh management)

• Activities you enjoy and can maintain

• Regular physical activity should be safe, realistic, and sustainable

Steps to starting an exercise program (3)

1. Get medical clearance

2. Know basic principles of physical training

3. Selecting activities for your plan (be realistic)

Who should consult a health professional before exercising? (4)

• Those with known heart, lung, or metabolic disease

• Adults with risk factors

• Inactive adults over age 50

• Anyone experiencing symptoms during activity

What is the purpose of getting medical clearance?

Helps ensure safe participation in physical activity

Purpose of the Get Active Questionnaire (5)

• Intended to screen-in the majority of apparently health Canadians

• Reserves doctor referrals for cases where risks clearly outweigh benefits

• Allows the user to make an informed decision about the appropriateness of physical activity/exercise

• Intended to be self-administered

• Has a companion 2-page Reference Document with further information

Basic principles of physical training

1. Specificity

2. Progressive overload

3. Rest and Recuperation

4. Reversibility

5. Individual differences

What happens if you stop exercising?

Lose 50% of cardiovascular and endurance gains in 2 months

How can overload be determined with?

FITT Principle

FITT Principle

Frequency - how often

Intensity - how hard

Time (duration) - how long

Type - what exercise

Frequency of cardiorespiratory endurance

3-5 days/week

Maximal oxygen consumption (VO2max)

Maximum ability to transport and use oxygen

Target heart rate

The range of heart rates within which exercise yields cardiorespiratory benefits

How to measure heart rate (HR) (4)

• Manual (Carotid or Radial)

• Pulse Oximeter

• HR monitor (chest or wrist)

• Stethoscope (chest)

What does progression reduce risk of?

Gradual increases reduce injury risk

What types of progression improve fitness? (2)

• Increasing time first

• Increasing intensity next

Purpose of a warm-up (2)

• Prepares muscles and joints

• Gradually increases heart rate and blood flow

Purpose of a cool-down (2)

• Allows heart rate and circulation to return to normal

• Reduces dizziness and injury risk

Types of strength training exercises (2)

• Isometric (static)

• Isotonic (dynamic)

Isometric

Apply force wihtout movement

Isotonic

Apply force with movement

Equipment for strength training (4)

• Machines

• Free weights

• Body weight

• Resistance bands

Advantages of exercise machines (7)

• Safe, convenient

• Don’t require spotters

• Provide variable resistance

• Require less skill

• Easy to transition between exercises

• Easy isolation of muscles

• Back support

Disadvantages of exercise machines (5)

• Limited availability

• Inappropriate for performing dynamic movements

• Each machine has one exercises intended

• Train muscles rather than movements

• Place minimal stress on core-stabilizing muscles

Advantages of free weights (7)

• Allow dynamic movements

• Allow user to develop control of weights

• Allow greater variety of exercises

• Widely available, inexpensive, convenient for home use

• Train core-stabilizing muscles

• Better for building power

• Truer to real-life situations

Disadvantages of free weights (4)

• Not as safe

• Require spotters

• Require more skill

• Cause blisters and calluses

Goal: strength (weight and reps)

Heavy weight and low reps

Goal: endurance (weight and reps)

Light weight and high reps

Caution about supplements

May not work; can be dangerous, expensive, Seldom regulated

Best technique of stretching

Static

Intensity and time for flexibility exercises (3)

• Stretch to the point of tightness and hold for 15-30 seconds

• Rest for 30-60 seconds, repeat

• Allow 20-30 minutes for each stretching workout

What to do when training in specific skills? (3)

• Learn skill required for the activities in which you choose to participate

• Seek instruction from a qualified teacher

• Refine your technique, get over obstacles, and relearn skills you learn incorrectly

Everything to include when designing your exercise program (4)

1. Cardiorespiratory endurance exercise

2. Muscular strength and endurance

3. Flexibility exercise

4. Skill training

Assessments for cardiorespiratory endurance (3)

• mCAFT Stepping Test

• Bruce Protocol

• Walk Test

Assessments for muscular strength (2)

• 1 rep max deadlift

• Grip strength test

Assessments for muscular endurance (2)

• Plank hold

• Wall sit hold

Assessments for flexibility (2)

• Sit and reach test

• Back scratch test

Do people have to change their diet when they start exercising?

No, most people do not need major dietary changes

What makes a balanced diet?

Supploes adequate energy and nutrients for physical activity

What nutrient is primary fuel for MVPA?

Carbohydrates

Are protein supplements necessary?

No, generally unnecessary for recreationally active individuals

What does body fat levels depend on?

Energy balance

Calories consumed vs. calories expended

When do you drink water when exercising?

Before, during and after

General hydration guideline (2)

• 2-3 cups of water 2-3 hours before exercising

• 1/2-1 cup every 15-20 minutes during activity

Steps/tips for managing your fitness program (6)

1. Set SMART goals

2. Start slowly, get in shape gradually

3. Make a commitment by exercising consistently

4. Record and assess your fitness

5. Prevent and manage athletic injuries

6. Stay with your program

How to prevent future injuries (6)

• Stay in condition

• Warm up

• Use proper body mechanics

• Don’t exercise when ill or over-trained

• Use proper equipment

• Don’t return until injuries have healed (if necessary)