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
