week 11 - cardiorespiratory and flexibility program breakdown Flashcards
cardiorespiratory fitness
What is it?
Why is it important to include
within a comprehensive
exercise program?
integrating CRF training
CRF training should be
systematically planned and
progressed through various
stages
Common issue with CRF
training programs:
Fail to consider and monitor rate
of progression
acute training varaibles
Intensity
Training duration
Training frequency
Training volume
Exercise selection
FITT-VP breakdown
F: 3-5 days/week
I: moderate to vigorous
T: 20-60 minutes per day
Can do multiple bouts throughout day
T: involving dynamic, large muscle
group movements that the client
enjoys
V: 150 minutes of moderate or 75
minutes of vigorous or a combo of
both per week
P: adjust acute variables over time
a closer look: intensity and CRF training
Intensity:
%VO2R or %HRR
%VO2max
%HRmax
RPE
METs
Talk test
flexibility
Ability to move a joint through its
entire range of motion (ROM)
Requirements?
Tissue extensibility
Dynamic ROM
Neuromuscular efficiency
factors influencing flexbility
Genetics
Connective tissue elasticity
Composition of tendons or skin surrounding the
joint
Joint structure
Strength of opposing muscle groups
Body composition
Age
Sex
Activity level
Previous injuries
Existing medical issues
Repetitive movements/pattern overload
muscle imabalnces
Alterations in muscles lengths
surrounding a specific joint
Overactive muscles force compensations
to occur
Underactive muscles allow
compensations to occur
neuromuscular efficiency
Ability of nervous system to recruit the correct muscles to produce force,
reduce force, and dynamically stabilize the body within the 3 planes of
motion
Mechano/sensory receptors involved:
Muscle spindles
Golgi tendon organs
flexibility training
Rationale:
Correcting muscle imbalances
Increasing joint ROM
Decreasing excessive muscular
tension
Minimizing joint stress
Improving extensibility of
musculotendinous junctions
Improving neuromuscular efficiency
Improving general function
Maintain normal functional length of
muscles
http://bigfitnessproject.blogspot.com/2016/06/hypertrophy-science-range-of-motion-rom_68.html
FITT-VP for flexibility
F: 2-3 days per week
Daily if possible
I: hold at mild discomfort, but
no pain
T: 30 seconds per major joint,
1-2 sets
T: static, dynamic, PNF/active
isolated, SMR
V: 60 seconds per joint
P: flexibility continuum
myofascial release
Self-Myofascial Release:
Focus on neural and fascial systems in body
How does it work?
Gentle force to adhesions helps to realign bundled fibers back with direction of
muscle or fascia
How to perform:
Target overactive muscle groups
Common overactive muscles?
Find tender spots & hold for >30 seconds, then roll gently
Part of warm-up or cool down
static stretching
Passively taking muscle to point of tension and holding
How to perform:
Hold for >30 seconds, 1-3 sets
Why?
Focus on overactive muscles
Part of warm-up or cool down
Contraction of the antagonist while holding the stretch can be helpful
proprioceptive neuromuscular facilitation
Includes both stretching and contraction of targeted muscle
groups
Typically employed with the contract-relax method
How to perform:
Isometrically contract target muscle for 6 seconds
Relax for 2-3 seconds
Move into final stretch for 10-30 seconds
Can be appropriate for warm-up or cool down
active isolated stretching
Using agonists and synergists to dynamically move joints into a ROM
Helps to increase motor neuron excitability to allow reciprocal inhibition of the
muscle being stretched
How to perform:
Hold stretches for 1-2 seconds, 5-10 reps, 1-2 sets
Focus on overactive muscles typically
Best done in the warm-up
Avoid performing if postural distortions or movement dysfunctions are present
