Training for Health and Fitness Flashcards
Health, fitness and performance goals
QEP work can span from prevention of disease, improving QOL, increasing athletic or work performance- specifics depend on cleint objectives and baseline fitness level.
Regardless of goal- if typically sedentary- replace long bouts with light physical activity
Health related goals
increase energy, vigour, mental health, disease prevention or management.
-If highly deconditioned- start with replacing sedentary time with LPA then work towards implementing MVPA
-overweight- may give dietary advise or refer
-if limited resistance experience focus on technique with lighter load.
Fitness related goals
focus on MVPA aerobic activities and or greater occurs on resistance training–> build on existing efforts to achieve physiological adaptations.
Performance related goals
can be highly variable. Start w/ aerobic resistance ad flexibility as foundation. Can add specific aerobic or resistance training per job or sport demands
Training principles: Overload
find training zones for aerobic and resistance training that are sufficiently challenging to evoke physiological adaptations, use predicted 1 RM and VO2 max to identify training zones.
Training principles: Progression
Gradually add frequency, intensity and duration to program–> needs to be done over time to prevent injury. For deconditioned individuals focus on volume (frequency and duration) rather than intensity and progress more slowly.
Programming stages: Initial stage
1-4 week habituation phase to get accustumto regular physical activity–> LPA, stretching and light resistance
Programming stages: building stage
(stage 2) 26 months- progrssively advance frequency, duration and intensity until goal is met
Programming stages: maintenance stage
(final phase) preserve fitness level- continue for long term basis. May involve slight decrease in frequency and duration of building phase but maintain intensity
Specificity
Type of training will dictate adaptations
Reversibility
Stop or diminish workload- detraining will occur. Short term even 1 session per week can maintain fitness is intensity is maintained. To increase adherence mix up type, volume and intensity- also provide different challenges so fitness can develop in balanced way/
Individuality
Genetics, individual fitness, adherence all impact adaptation b/w individuals. Law of diminishing returns also applies (ie lower fitness to begin with- more gains possible)
Strategies to decrease sedentary behaviour
active commuting, standing while on the phone, go for walks after meals rather than tv, take the stairs. when assesing cleint- have then describe typical weekday and weekend sedentary behaviours
Warm up
5-10 mins to prepare muscles and CDV system for session. Similar activity to session but at lower intensity- want to gradually increase HR and respiration. foam rolling and dynamic stretching for resistance training or sports. if walking of cycling no warmup needed- just slowly work up to intensity
rolling
30-60 sec of small undulations back and forth over muscle starting at the end of muscle to the other. Roll at 50-90% of pain trheashold. can be used during cooldown to delay onset of muscle soreness and/or be in warmup
dynamic stretching
Controlled movements throguh ROM of active joints. Ballistic methods (bouncing) uses momentum of moving body segments to produce stretch.
Cool down
5-10 mins- slowly ease to intensity where HR and respiration gradually and safely decrease to rest. Maintaining blood flow is extremly important- limit rapid body postion changes. can include foam rolling. follow cool down with stretching- but avoid high intensity stretching of fatigued muscles- strains
Aerobic training: frequency and time
Deconditioned- may wish to start with shorter bouts repeated over week with progression towards longer as tolerated.
Disease prevention and improved aerobic fitness 20-60 min aerobic sessions 2-5 days/week- if low intensity can be more frequent (5-7d). vigorous activity can be added a few days per week- ensuring adequate recovery. Prescribed duration typically <60 mins- some may benefit from longer.
Aerobic training: intensity
range of intensities can generate benits- depneds on many factors (goals, starting fitness, motivation, ect).
deconditoned- can see health benift form lower intensity han fit individual.
Light-moderate: deliver improvemnts and establish new pattern with less barriers.
regardless of staring fitness- gradually overload.
HIIT can also be effecitve
Measuring and monitoring intensity
direct test: need metabolic cart
indirect: many use HR response to a workload
RPE can also be used to estimate intensity. Talk test can gauge intensity–> subjective tests and easy for clients to use in day to day.
VO2 Max
measure of cardiorespirstory fitness. It meausres the hoghest rate at which O2 can be taken up distrubuted to body by CDV system and used by skeletal muscle.
raltive untis: ml/kg/min
15-18ml/kg/min is minimum fitness needed to be considered independed (acitivtes of daily lving)
less fit indivuals have greater capacity to increase. peak VO2 max generally reached in early 20’s
Establishing intensity ranges
low fitness level: 30-59% HRR
average fitness: 40-89% HRR
high fitness: 66-100% HRR
Initially focus on aiming for lower end or range- focus on building frequency and duration before increasing intensity. for lower motivation- start at lower intensity until Pa becomes habitual.
Using HR tp establish aerobic training intensity
consitent raltion b/w HR and VO2max (especially for 50-90% vo2max)
Target HR expressed as %HHR or HRmax
Predicting max HR (formula)
HRmax=208- (0.7x age)
continuous training
most common method invloves using a single intensity level for entire session
interval training
intermittent style tjat uses alternating periods of more intense effort and recovery w/in single session
High intensity interval training for health: 2 main categories
HIIT- submax efforts eliciting >=80% HR max
SIT (sprint interval training)- all out effots, >=100% VO2max
High intensity interval training for health
interval training elicits comparable or superior cardiometabolic benits to MICT- w/ less time commitment’
HIIT increases VO2 more effectvely in healthy and those w/ CVD.
small increase in sudden cardiac death- important to pre-screen
increased enjoyment over time
considerations when designing HIIT workouts
-ensure pre-screen is done.
-always do warm up and cool down
-consider modality used and possible delay in transition b/w intensities
-be aware of fatigue- HR and RPE will increase over intervals- may have decrease in absolute workload over workout.
-start where client is now- beginners enjoy HIIT
Resistance training
enhances msk health, use various exercise to imporve mechanical demand that induces contraction.
Decreases all-cause mortality, CVD, increases physcial functioning, ect
Resistance training variables
strength, endurance and power.
prescription involves overload, progression, specificity, individuality and reversibility. Consider goals, current level, time available, access when designing program. FITT principles also apply.
Resistance training: frequency of sessions
train major muscle groups >=2X/week to maximize growth. Can be achieved w/ full body training 2-3x/week or split routines
Resistance training: Full body routine
2 & 3 day versions effective for building strength and maintaining muscle for all levels.
3 day routine: MON,WED,FRI- each session tains most of body w/ focus on compound exercises- since higher frequency- decrease volume/workout for adequate recovery.
2 day routine: MON, THUR- full body well suited for time resiticited.
Resistance training: upper/lower body routine
separate workout on its own day. often 4 days/week- 2 days on 1 day off or 2 on 2 off
Resistance training: alternate splits
some split workouts into push and pull days or legs and arms vs shoulder and back. Only recommended by those trying to increase muscle mass- higher volume results in more muscle damage and soreness that might impair other aspects of training
Resistance training: workload
workload has 3 main components: %1RM, # reps, length of time to complete exercises in set or total training session. Can alter workload by alt variables.
Resistance training % predicted 1 RM
60-80% 1Rm appropriate for most. advanced lifters >=80% for hypertrophy. Selected resistance should allow for 8-12 reps/set.
Lower resistance can also achieve muscular conditioning when lifted to fatigue.
Endurance focused- decrease resistance (<50% 1RM)- 15-25 reps/set w/ 1-2 sets
Resistance training: optimal sets
Most achieve gains w/ 2-4 sets of optimal resistance per muscle group- even one set for beginners can help. target # sets can be achieved w/ one or combo of exercises.
Resistance training: rest intervals
for health and fitness program, rest of 2-3 min b/w sets is most effective for muscle strength increase- shorter rest for hypertrophy(30-90s) and endurance (15-60s). 48-72h b/w workouts needed to promote cellular/molecular adaptations.
Resistance training: Simple (straight) sets
1-4 sets for each exercise w/ 8-15 reps in each set. Each exercise is completed before moving to next. Effective in building lean body tissue, appropriate for all levels
Resistance training: Super sets
Advanced training method. 2-3 consequtive exercises w/ rest taken after all prescribed exercises of suoerset are complete. Can include exercises of same muscle group (compound set) or for different parts of body. Makes workout shorter, intense and interesting. Variations: trisets, opposing muscle, cardio-strength
Resistance training: pyramids
either increase or decrease weight w/ each set (heavy to light considered safer).
Drop set- perform same exercise in superset of same exercise w/ decreasing weight- allows overload same muscle group safely
Resistance training circuits
way to increase overall intensity of workout- series of exercises one after another- rest at end of circuit. Shorter total workout. Exercises arranged by opposing muscle group to allow recovery b/w exercises while keeping up intensity.
Resistance training: timing and tempo
should be instructed on proper technique, form and breathing. 2 sec eccentric, 1 sec concentric. Session should not be more than 45-60 mins- may be shorter if high intensity (20-30mins)
Compound exercises (multi joint)
Invloves more than 1 major muscle group. Larger muscles do most, smaller ones recruited secondarily. All require coordinated action of multiple muscle groups. eg: dealift
Isolated exercises
single joint exercises- only 1 major group trained on its own. Typically movment is done in way that other muscle groups are involved. Exercises involving raising, curling, extending.
Core training
exercises that focus on hips, low back and abdomen help imporve overall stability of trunk and extremities. helps support daily living and decrease risk of back injury
plyometric training
involves jumping, bouncing, and other high impact exercises focused on maximizing stretch reflex of muscles. not standard. riskier due to muscle damage typical with high force lengthening contractions. can add variety, intensity and enhance joint stability and mobility. better suited to more experienced.
balance and metastability
metastability- relative instability (stable instability)
both important for msk health and activities of daily living and PA. Everyone can benefit from balance and stability training- can by via resistance training or adapting exercise onto unstable surface.
female ACL
females are at greater risk of acl injury due to larger knee valgus and modified landing. balance training is important to control knee joint
balance training
sessions range from 4-15min->adolescents; 11-15 mins->young adults; 31-45 mins->older adults. greatest change w/ frequency of 2X/week w/ total of 24-36 sessions (12-18weeks)
Training the core
training for sports should include dynamic and isometric core
isometric prescription: safe place to start to increase core stiffness. focus on 3-5 reps 3-10 sec hold and 3-5s b/w reps
stable core important for transmission of force.
once comfortable w/ isometric- progress to include dynamic core exercise or add instability.
resistance based balance training
use unstable devices while perofrming exercises- unstalbe envrioment provides more varied and effective training stimulus.
-Closed chain free weigth exercises (distal body statonary, proximal moves)- moderate instability allows simultaenous development of upper and lower extremities
unilateral resistance provides instability.
-machine reistance exercies minimize balance challenge.
Non-resistance balance training
start with sample training exerciese- as progress movment can be introduced and use of instability tools can be incorporated.
training specificty
use training methods that support actions in daily living- base training on clients goals and needs.
static stretching
slowly stretching muscle/tendon group and holding (10-30s). Can be active or passive. repeat stretch 2-4 times–> 60 sec/ muscle total. (result in greater gains in ROM-along w/ PNF)
Proprioceptive neuromuscular facilitator (PNF)
contract-relax method: isometric 5-6sec followed by slow static stretch of some muscle group. Produce slightly larger gains but not significantly more than static. can be done with partner or resistance bands.
Dynamic stretching
Controlled movment throguh ROM of active joints. Ballistic (bouncing) warmup can be used for those engaging in bouncing activities. relates more to sport activities
Slow movment stretching
Gradual transition from one postion to other and progressively increasing reach and ROM with repetitions.
Foam Rolling
acutre increase in ROM can be achieved. Back and forth over roller. Can have increased ROM with 5-10s and greater changes with 30-60s w/ increase up to 20 mins. Greater impact when comblined with static stretching
No performance impairment if done without full warmup.
Can help delay onset of pain or chronic and acute pain.
Rolling at 10 min intervals post warmup can maintain increased flexibilty from warmup.
Training for performance: specificity
training transfers more effectlivly to task if similar in movment pattern, force, velocity an type of movment. Metabolic adaptations are specific to energy systems used in the exercise or activity.
Training for performance: Progressive overload
body develops to what is demanded of it- adaptation
Training for performance: 3 phases of adapatations
alarm, resistance and overtraining.
goal of exercise- activate casacde of physiological events. Alter any parameter of taining volume to induce overlaod–> continually and gradually–> don’t increase by more than 10%/week
Variety and periodization
varying training helps adapt and avoid plateays developing multiple aspects of fitness. Change up every 2-4 weeks. Periodization- see greater transer to performance of training progresses in specificity and doffculty over time. helps maximize benefits and limit injury risk- often structured around phases or seasons.
Rest and recovery
adaptations occur during rest- occur w/in hour sor days after single exercise bout. If new trainign too soon or late- little improvment. 48h rest may be needed for intense exercise. At least 1 rest day/week. Active recovery 1-2w after compettion season.
Components of performance related fitness: muscular power
ability to produce force in short time. Power output=ability to genrate strength at speed (forcexvel). explosive muscle power need for large movments higher speed power needed in smaller faster movments.
Components of performance related fitness: strength
ability to produce max force at given speed- vital for power and endurance. relative strength needed to covercome inertia and needed to move or stop heavy wieght.
Components of performance related fitness: agility, quickness and speed
relate to ability to stop, start, change drx, and accelerate.
Components of performance related fitness: coordination and balance
ability of neuromuscular system to acheive defined moor patterns proficiently
Components of performance related fitness: flexibility
ROM about joint or set of joints. Active and passive ROM. increased ROM helps decrease potential for injury and possibly increase performance.
Components of performance related fitness: aerobic power
max rate of O2 consumption for sustained work per unit time- increase allows to do more and recover more effectively during rest.
Components of performance related fitness: aerobic endurance
realtive intensity of exercise that can be maintained over time. more endurance required for >=1hr continus intense PA
Components of performance related fitness: aerobic capacity
how much O2 can be consumed by group of muscles for period of time combined qualities of aerobic endurance and power. Lactate threshold- point in aerobic range which fatigue accumulates more quickly.
dynamic warmup vs ballistic stretching
dynamic warmup: progressive calistiatic- whole body and movment specific
ballisitc stretching: high velocity stretch can result in muscle damage and delay onset of muscle soreness, may be relevant to eleite but not for rec athletes or general healthy population.
training strategies to increase aerobic capacity
high intensity moderate duration HIIT and long and slow distance training
Long-slow distance training
longer durations at moderate intensity- pick duration similar to task and within current fitness level- increase total duration by ~10%/week
Pace/tempo training
shorter than LSD (20-30 mins) at higher intensity- slightly faster than race pace. induces fatigue faster, can be done as 1 block or as longer interval sets.
aerobic training performance goals- HIIT
intermittent exercise alt more and less intense followed by recovery.
linked to improved performance in non eleite athletes.
Highly trained indivudals–> imporved ionic regulation.
-polarized traingng appraoch- 80% total volume- low intnesity and 20% high intensity.
-suggested that athletes spend several mins at >=90% VO2max - can be used to enhance perofamnce in events relying heavily on anaerobic metabolims.
Resistance program for beginners
develop strength and agonist and antagonist for proper muscular balance.
Resistance program for intermediate
provide basis for performance by including core and joint stabilizers all muscles for optimal balance and injury prevention.
Resistance program for advanced
moments that involve primary and core musculature in similar way to sport task. AS develop- incorporate more degrees of freedom, coordination, balance work multiple muscles/groups at same time.
Anaerobic training for fitness
SIT and HIIT can induce similar magnitude of metabolic and fitness adaptations in less time- very good overall fitness and high motivation needed. 1:3 work recover in introductory phase (15-19 on 6-20 scale). up to 1:10 for SIT.
Agility, quickness and speed training
training should be sport specific relative to level and progress differ over time SSC and plyometric activities are in most sports- appropriate for motivated athletes for injury prevention and increased performance. should have 6-12 months resistance training and sports experience prior to advanced plyometrics.
nutrition for performance
1-4g/min carbs recommended 1-4h prior.
high intensity and >90mins simple sugar should be consumed (1g/min)
following 1-1.2g/kg/h recomended to refuel
Protein intake 1.2-1.8g/kg/d
total kcal/day should increase
Nutrition for strength and power athletes
4-7g/kg/day carbs for proper fueling
1.6g/kg/day up to 2.2g/kg/day and 2.4g/kg/day during caloric restriction. Large protein dose prior to sleep simulates turnover (30-40g)
little evidence to support use of BCAA supplements for pro synthesis
Ergogenic and thermogenic aids
thermogenic aids claim to facilitate fat loss by naturally stimulating metabolism- actually demonstrate negligible effects.
