Week 7 - PA Guidelines & Training Principles Flashcards
Recommendations for the components of a complete exercise program include the following:
- aerobic exercise
- resistance exercise
- flexibility exercise
- neuromotor exercise
Recommendations for Aerobic Exercise
At least 5 days/week moderate
- 30-60 min/day
At least 3 days/week of vigorous activity
- 20-60 min/day
OR a combination moderate-to-vigorous 3-5 days/week
Includes using major muscle groups in a continuous, rhythmic manner
Resistance training recommendations
Train each major muscle group 2-3 days / week
- strength development: 60-70% of one repetition max for novice/intermediate
— 80%+ experienced - muscular endurance development: 50% 1-RM or lower
Flexibility training recommendations
at least 2-3 days/week (daily is most effective)
- stretch to point of feeling tightness or slight discomfort
- includes exercises (static, dynamic, ballistic, or proprioception neuromuscular facilitation)
for each of the major muscle-tendon units
Neuromotor Exercise recommendations
at least 2-3 days/week
consider at least 2-30 minutes
activities depend on the individual with recommendations for fall reduction including exercises involving balance, agility, coordination, gait, proprioception, and other multifaceted activities such as Tai Chi and yoga
Components of the Exercise Training Session
- Warm-up
- Conditioning
- Cool-down
- Stretching
Warm-up
at least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities
Conditioning
at least 20-60 min of aerobic, resistance, neuromotor, and/or sports activities
(exercise bouts of 10 min are acceptable if the individual accumulates at least 20-60 min of daily aerobic exercise)
Cool-down
at least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities
Stretching
at least 10 min of stretching exercises performed after the warm-up or cool-down phase
7 training principles
- overload
- progression
- specificity
- individualization
- periodization
- rest/recovery
- reversibility
Overload — ‘hard enough’
- Training regime of greater intensity than the individual is accustomed to
- Only in the TRAINED MUSCLE
Question: for CRF improvement, one must train at 30% HHR or greater
– Light = 30=39%
– Moderate 40-59%
– Vigorous = 60-89%
Overload Diagram
Overload — How to: sprinting
Consider FITT to increase demands and challenges
Progressive overload requires either manipulating training frequency, intensity, or duration, or combining the 3 factors
Walking, or other moderate-intensity exercise, has a low risk of injury compared to running or higher intensity competitive sports
To improve sprinting, add sprint intervals
FITT
frequency, intensity, type, time
Progression
To improve, training must progress
10% rule
Progression Example
Progression Dumbbells Example
Progression — How to
Increase intensity (ie. weight, speed)
– More repetitions
– Less rest, weight (less weight, increase reps)
– Decrease speed, sets (increase repetitions in each set but lower sets with higher intensity)
– New exercises
Question: to progress your training, you can incorporate less RESISTANCE
– If you want to increase repetitions, lower resistance
20 rep, 3 rounds then increase weight
Start low and go slow
Small attainable, achievable goals
More sets with less days in between training days
Progression — Prevention of MSK injury
Question: on top of gradual progression of exercise volume and intensity, what else can be done to reduce activity-related MSK injury?
– Proper warm-up and cool-down, proper cool-down, and dynamic stretching
Principle of Progressive Overload Diagram
Sample Walking and Jogging Program
Specificity
Specific exercises elicit specific adaptations to promote specific training effects
4 types of Specificity
- Movement
- Metabolic
- Temporal
- Mode
Movement Specificity
choosing an activity that creates chain reaction that would occur in sport
ie. mechanics
Metabolic Specificity
anaerobic vs. aerobic
- which energy system you are using
Temporal Specificity
increase work capacity in exercise
ie. thinking time of day
Ie. friday night hockey game at 7pm
- Practise at that time of day
Not sport specific, whatever works best for you
- Do favour morning
- Difficult to sleep, high adrenaline
BEST ANSWER: SO YOU ACTUALLY DO IT
Mode Specificity
the way the body responds to physical activity is specific to the activity itself
- Ie. someone that jogging, jogging won’t improve bench press
the NFL combine “bench press” test is an example of MOVEMENT specificity being ignored
you’re training for a triathlon. You do not like swimming. Your friend tells you, “with all your run/bike training. You don’t need to train in swimming. The aerobic gains from your running and biking will translate in the water.”
FALSE
- Improving overall aerobic health, will not make you a good swimmer
Specificity of Swim Training Study (1974)
10 weeks of swim training did not lead to increased aerobic fitness in RUNNING
- Vice versa
Specificity of Swim Training Study (1974) Results
Individualization
Adaptations to training are unique to individuals and vary with:
A) one’s baseline fitness
B) individual ‘responsiveness’
Other … (see ACSM Ch. 6)
Individuality — Twins Research
After 20 weeks of training aerobic system, BOTH TWINS have the same effect
If one brother improved, the other improved
Same physiologically speaking
Twins Research Chart
Periodization
Timing
The organization of an individual’s training into cycles to promote peak condition
Training cycles
Think of as HIGH VOLUME, LOW INTENSITY OR LOW VOLUME, HIGH INTENSITY
Periodization Diagram
Macrocycle = season
Mesocycles = moments training for/training blocks
Microcycle = weeks
Rest/Recovery
How sports teams are using Fatigue science to discover the secrets of sleep (The Globe and Mail)
– A company selling sleep monitors to the NFL, Fatigue Science has developed the Readiband sleep tracker and SAFTE biomathematical fatigue model software in conjunction with the US Army Research Lab and Johns Hopkins University
– The system “translates all the complexity and nuance around a person’s sleep into a performance prediction”
– Seahawks won the Super Bowl in 2014.
— “We have specialized doctors who monitor us for concussion symptoms and wrist wear that helps the team track our sleep patterns”
Sleep hygiene
The habits that lead to healthy sleep, from limiting caffeine and alcohol intake to monitoring the temperature and humidity of the bedroom to scaling back on nighttime smartphone use
Rest between:
- sets
- days
- meso-cycles
- seasons
Without adequate rest impedes progress diagram
without adequate rest:
1) injuries occur
2) adaptations will not be gained
3) mood - cranky & tired
Reversibility
Loss of physiologic and performance training adaptations (detraining/regression/atrophy) can occur rapidly
Question: once enhanced fitness has been achieved, does an individual have to train at the same exercise volume to maintain these adaptations?
Trick question
Not necessarily same difficulty, but cannot just stop completely
Use it or Lose it!
Question: training effects can be attained by training other limbs
- FALSE
Will reverse after 2 WEEKS!
Reversibility Diagram
ACSM Guidelines
Aerobic (Cardiovascular Endurance) Evidence-Based Recommendations: FITT-VP
Frequency, Intensity, Time, Type, Volume, Pattern, Progression
FITT-VP Recommendations
CANFITPRO — FITT for Fitness Components
