Physical Activity Guidelines/Program Design Flashcards
Benefits of regular physical activity
- Improved cardiovascular and respiratory function
- Reduced risk of CV disease
- Decreased morbidity and mortality
- Improve anxiety and depression
- Improve cognitive function
- Reduce falls
- Enhance feeling of well-being
Daily physical activity recommendation for children and adolescents
60 minutes+
Types of activities to meet daily recommendation for children and adults
- Aerobic
- Muscle-strengthening
- Bone-strengthening
- Age appropriate
Physical activity guidelines for substantial health benefits in adults
- 150+ minutes of moderate intensity OR
- 75 minutes of vigorous intensity aerobic activity OR
- Equivalent combo of moderate and vigorous
Physical activity guidelines for extensive health benefits in adults
- 300 minutes of moderate intensity OR
- 150 minutes a week of vigorous intensity
- Equivalent combo of moderate and vigorous
- Strength training at moderate/high intensity 2x or more a week
Physical activity guidelines for older adults (in addition to the guidelines for adults)
- As physically active as their ability and conditions permit
- Use exercises that utilize balance if at risk of falling
- Determine appropriate level of effort
- Understand how chronic conditions may affect ability to exercise
Physical activity guidelines for pregnancy and postpartum
- DISCUSS WITH THEIR DOCTOR
- Previously inactive? 150+ minutes of moderate intensity aerobic activity
- Already active? Continue with activity level assuming health remains
Goal of an exercise program
Improve individual/group’s physical health and/or functional performance
Steps for designing an exercise program
1) Assess
2) Goals
3) Design Program
4) Re-assess
Factors of an exercise program
- Mode
- Frequency
- Duration
- Intensity
- Volume
- Rest
Mode
What you do
Frequency
Days/week
Duration
How long is each training session
Intensity
Level of difficulty
Volume
- MET-minutes/week
- Calories/week
- Set x Reps x Weight
Rest
Time for recovery between sessions
Principles of Training
- Individuality
- Specificity
- Reversibility
- Progressive Overload
- Variation/Periodization
Individuality
People respond to exercise differently
Specificity
Adaptations are specific to training type
Reversibility
Use it or lose it
Progressive Overload
Systematically increasing the demands of the body
Variation/Periodization
Systematically changing variables to improve performance
Components of a training session
- Warm-up
- Training
- Cool down
Types of training
- Flexibility/ROM
- Aerobic exercise
- Anaerobic exercise
- Neuromotor/Stability exercise
- Recreational activities
Periodization
Framework for training that involves systematic, sequential, and integrative programming in order to induce specific adaptations
Goals of periodization
- Promote long term improvements
- Avoid plateaus and overtraining/fatigue
- Decrease injury risk
Types of periodization
- Traditional
- Block
Traditional periodization
Planned sequencing of training units
Traditional periodization cycles
- Macrocycle
- Mesocycle
- Microcycle
Macrocycle
Long-term plan, often a year long plan
Mesocycle
2-6 wks of training
Microcycle
2-14 days of training
Disadvantages of traditional periodization
All systems are trained simultaneously
Block Periodization
Training cycles that are specialized and concentrated on training a specific attribute
