PSE 4U – Chapter 14 Personal and Fitness Training - - NOTES
-Personal training and exercise design is about helping people maintain an active lifestyle
-There are 3 stages of developing a fitness program;
STAGE 1: objectives for the client– the why?, the patient’s history (PAR-Q), their hopes & goals
-can use the ‘motivational readiness’ questionnaire
-set priorities, measure objectives
-assess health and lifestyle before fitness assessments
e.g. Fantastic Lifestyle Checklist
STAGE 2: assess the client’s current condition
-physiological measurements are needed to determine a baseline, to help set guidelines and for monitoring progress
-preferences (eg walking or swimming) and equipment availability also examined
-test selection to be based on clients objectives
-some clients looking to improve general fitness, performance or health related fitness
-what is performance related fitness?
= speed, agility, strength, endurance, cardio fitness, body composition, etc
-what is health related fitness
=fat distrib., LBM, muscle balance (postural), blood pressure, cholesterol, etc
Screening procedures which reduce risk associated with prescribing and starting a fitness program (ie Par-Q questionnaire) are a must (for health and liability reasons)
Would you prescribe a running program for obese or senior citizens?
The Cdn Physical Activity, Fitness and Lifestyle Appraisal (CPAFLA) is a simple, safe and standardized approach to assessing the major components of fitness
(this is the standard test & procedures created by the Canadian Society of Exercise Physiologists)
-each test has a 5 stage rating from ‘needs improvement’ to ‘excellent’
-can be done in 60-90 minutes with minimal equipment
-other fitness tests for each component of fitness are also available (see 14.6 on p216)
Aerobic Fitness- beep test, 12’ run, 1.5 mile run, mCAFT step test
Body Composition – hydrostatic weighing, bioelectric impedance, skinfolds, girths
-concerned with amount of fat, and location/distribution of fat
Muscular Strength- grip, vertical jump, push ups
Muscular Endurance- curl ups, max # of reps for given exercise and resistance
Flexibility- important for injury prevention ie lower back problems
-Trunk Forward Flexion, shoulder reach, knee or ankle angles
STAGE 3: select exercises that fit the goals
-based on: i) physiological rationale
ii) how that goal works for the exerciser
-trainer needs to judge benefits of training with weights, aerobically, anaerobically, flexibility
Aerobic Programs
– Use F.I.T.T principle,
-proper warm up (5-10 jog <sweat>, 10-20 whole body stretch)
-circuit training for less fit or newbies
-% Max HR zones 50-65%, 70-75%, 80-95%, start low, work up
-increase duration before intensity
-do not increase intensity until they can go continuously at 75% MHR
-to work energy systs alter loads, work times, reps, sets, rest time & type
-Cool down with 5-10 light cardio and total body stretch
Anaerobic Programs
– very taxing, not for general fitness but competitive athletes
-best used in with Periodization based programs (off /pre /in season planning)
Specialized Exercise Programs
Cardiovascular
-intensity most important (start low intensity & volume), gradually increase volume, then may increase intensity
-start with low duration and gradually build up, can add higher intensity spurts gradually
-as you increase intensity must decrease duration
(if not fully recovered within 60’ or HR 20bpm about pre-exlevel 10’ afterwards then intensity and/or duration too high)
-Frequency depends on intensity, duration and level of fitness 24-48 hrs
see Table 14.8 Cardiovascular Prescription Model on pg. 218
Weight Management
-continuous aerobic activity best for weight loss
-weight training preserves/builds lean mass which increases resting energy expenditure
-combo of both is ideal (choose convenient and enjoyable activities)
-at lower intensity more ‘fat’ is burned for energy but at a higher intensity more calories are burned
-an initial challenge is to develop enough aerobic fitness (aerobic base) to allow for extended moderate-intensity exercise to burn large quantity of calories
Flexibility
-stretch short muscles lacking flexibility, strengthen muscles stretched by stronger antagonists
Resistance Training
Plans vary by goals; endurance, strength, size, power, muscle balance, body comp.
See Table 14.9 Volume Overloads for Resistance Training pg. 220
-bands, tubes, balls boards good for specific needs (ie strengthen shoulder)
-machines with cams (Nautilus) and cables better for matching strength thru ROM
-free weights are constant resistance and tax muscles (and stabilizer muscles) more
-multi joint moves better for weight loss and taxing several muscle groups at once
-single joint movements are fro specific muscles (bodybuilding, physiotherapy)
-general order of exercise from large to smaller muscles (but may vary on circumstance)
-consider hitting agonist and then antagonist for balance (bicep and tricep) or upper body versus lower body for balance
-complex exercises earlier in workout, single joints later
NOTE: Beginner, intermediate and advanced programs may vary widely
Eg circuit train all muscle 3-4x wk vs multiple exercises & sets per body part 1x wk
(greater intensity thus decreased frequency and/or volume)
Personalized Exercise Programs
For beginners, elder, obese, health based generally go with low intensity, build up volume slowly, no exhaustive components
For performance based – can use higher intensity and volumes, periodized training plan, watch for overtraining, monitor closely (log book) re-evaluate and alter program regularly
Fitness based go between the two above (use Table 14.4 as guideline)
Safety Issues
Must adapt program to clients level of fitness, experience, injuries, risks otherwise you risk injury, or death, and assume great liability risks on your part
Examples of poor plans:
1-place an overweight grandmother on a running program could cause heart attack or a fall resulting in a broken hip or leg
2 – place a middle aged man with high blood pressure on an intense free weight resistance program may result in a heart attack or stroke
General program component safety considerations include:
Warm Up – stretches, light cardio to start sweating, limbers up muscles, lubes joints
Aerobic – continuous or interval, gradual build up in volume and intensity, monitor HR
Resistance – warm up sets, safe use of machines/spotting equipt, muscle balance, proper form, breathing, alignment, overuse and other injuries
Cool Down – Stretch used muscles and others since warm (will reduce soreness drastically)
-static and PNF stretching (great gains in flexibility possible now)
-ensure cardiovascular indicators are down
-deal with any injuries (ice, etc. )