Unit 5, Principles of Training & Principles of Conducting Fitness Assessments Flashcards
Getting to know your patient (questions)
- name, family info, occupation, social info, likes/dislikes, goals, values, readiness for change (if they are willing to do it themselves, how ready are they, are they motivated)
Steps in developing a personal fitness plan (7)
- set goals
- make a commitment, educate client and test client (parQ and You (medical history, injuries), technique)
- include lifestyle physical activity in your program (diet, sleep, hydration): more education
- select activities: “likes”: specify or variety (warm-up/cool down)
- set a target frequency, intensity, and time for each activity (FITT)
- set up a system of mini-goals and rewards
- develop tools for monitoring your progress: re-test
- Set your goals
- make sure they are S.M.A.R.T.E.R goals
Specific: precise and clear (states exactly what it is we want to do)
Measurable: quantifiable
Attainable/achievable: develop skills to attain them
Realistic: objectives are willing and able to work
Time-bound: End point, intervals
Evaluate and adjust if needed
Re-do goals after they are met (continuous process)
- Make a commitment, educate and test
health check: ParQ, med visit if needed
- make a commitment: written contract
- educate your client: technique, principles of training
- test (assess) your client: matched for your goal
go through forms with client, explain and write it out
- Include lifestyle physical activity in program
educate client: nutrition, hydration, sleep (recovery) and balance with new schedule
- ex. when will client be exercising
encouraging movement beyond exercise
- be more active during your daily routine
- Select Activities (match goals)
select activities for each component of health-related fitness (cardiorespiratory endurance, muscular strength and endurance, flexibility, health body composition)
or a combination of one or two
skill related components as well (reaction time, agility and speed, power and coordination)
-> help with quality of life for elder people
- (2) Select activities (variation, specificity, interference)
consider the following:
- fun and interest
- current skill and fitness level (testing)
- time and convenience (scheduling)
- equipment/environment (risk management)
- cost (clothes, memberships, equipment)
- any special health needs (hypertensive, diabetic, disabilities, injuries)
- Set Targets for FITT
Frequency, Intensity, Time, Type
INTRODUCTORY FITNESS
cardio endurance exercise
- 4-7 per weeks at target heart rate for RPE (mod-vig)
- 20-30 minutes (per session, as a base target -> CSEP)
muscular strength and endurance
- 2-4 days per week
- 1 or more sets of 8-12 reps of 8-10 exercises that work all major muscle groups
flexibility training
- 4-7 days per week
- hold each stretch for 10-30 seconds; do at least 4 reps
Health Canada’s Physcial Activity Recommendations (CSEP)
- adults:
endurance: 4-7 days/wk (mod to vig)
55/65-90% or HR max or 40/50-95% VO2 max
flexibility: 4-7 days/wk gentle stretching
strength: 2-4 days/wk (resistance activities)
- Set Up a System of Mini-Goals and Rewards
- break specific goals into specific steps
- set a target date for each step (will vary depending type of training, goals, etc.
- allow several weeks between mini-goals (adaptations take time, can have weekly check-ins for some things, but usually 4-6 weeks)
- Develop Tools for Monitoring Your Progress
- use a journal to track your activities
- program progress graph
re-test to set new baselines and benchmarks
General Adaptation Syndrome & Training
Predictable way in which the body restores itself to balance, or homeostasis, in response to stress
Training: process whereby the body is systemically exposed to a given set of stressors to enable it to efficiently manage future exposure to those stressors
Supercompensation (GAS)
is the post training period which the trained function/parameter has the higher performance capacity than it did prior to the training period
Periodization
- multiple bouts of training
* multiple flights of alarm and resistance stages - training that is the structured around period of progressively-loaded training stress followed by rest
- organized intro macro, meso and micro-cycles
Principles of Training
principles of training provide the framework for us to build effective programs
- progressive overload
- generality
- specificity
- individuality
- reversibility/detraining
- rest and recover/recuperation
- diminishing returns
- FITT
- SAID principle
Progressive Overload (P)
- the body adapts to a training stimulus if it is harder or longer than what the body us normally exposed to
- gradual and regular overload leads the body to adapt so that it can better tolerate the stress or increased stress
- adaptation: process of adjusting to a physical, environmental or pyschological stress or stimulus
Generality (P)
- a general program of training is likely to produce positive adaptation in a player/squat if they are starting or commencing a training program
- as experience increases, specific and individual training is needed to promote continued gains
Specificity (P)
- exercise training effect to specific to activity
- strength, power, endurance, anaerobic capacity, skills/movement, muscle groups, etc.
- train for what you need
Individuality (P)
- training need to match the individual
- consider
- goals/aims, sports genetics, current fitness level, age, gender, recovery, etc.
- time and resource implication
Reversibility (P)
- detraining (use it or lose it)
- muscular strength decreased by 10% after 8 week break
- endurance decreases 30-40% after 8 week break
Rest and Recovery/Recuperation (P)
- required to achieve optimal training adaptations
- varies based of training age, fitness, age, etc.
- overtraining leads to chronic fatigue and injuries (aka maladaptation)
- rest: period of time allocated to recovery
- recovery: time required to repair damage to body caused by training and competition
Diminishing Returns (P)
the fitter/stronger you get, the harder it is to get fitter/stronger (*blunt effect
the F.I.T.T. Principles (P)
frequency -> how often
intensity -> how hard
time -> how long
type -> doing what
F.I.T.T. Programming (P)
framework for a fitness program
considers all the aspects that go into the amount of overload needed to maintain/improve fitness
F = Frequency: number of times per week
I = Intensity: the level of intensity one works out at, expressed as a % of maximum
T = Time: duration of exercise bout usually expressed as minutes/sets (reps/tempo)
T = Type of exercise
SAID Principle (P)
Specific Adaptation to Imposed Demand
- when the body is under stress, it makes adaptation to better withstand that specific stress again in the future
