Relentless Training that lasts for 24 minutes
|
|
- Madeline Beasley
- 5 years ago
- Views:
Transcription
1 What is RT24 Relentless Training that lasts for 24 minutes RT24 is a, No Nonsense, Science Based, Results Driven, and Measureable Training System. We work on a very simple training philosophy: to achieve your fitness goals you need to train as HARD as you can for as LONG as you can while maintaining GOOD FORM. Within RT24 a Bad Rep is a No Rep. We have designed the classes so that they meet specific training goals: burn fat increase muscle mass improve movement patterns, and strengthen cardio vascular fitness This is achieved by creating a flexible class which combines two different styles of training. RT24 programmes use a resistance that is unique and specific to the users training age and capabilities whether this be Body Weight, light resistance or heavy resistance loads. The volume of training in an RT24 class is high, and when you combine high volume resistance training along with the principles of HIIT training you can start to see how RT24 is built for achieving its results. Each class is designed to be no longer than 24 minutes but within this time frame you will be expected to perform to your maximum effort. We do not believe any client or athlete should pace themselves through the workout, with our RT24 Coaches encouraged to make sure nobody holds anything back whilst training and leaves all their effort out there in the exercise bouts; there is no pacing everything is done to failure. Each class is designed to be measurable in a certain aspect. Measurability not only allows RT24 clients to measure how hard they have worked in a class but also allows them to see their progress the next time they do a specific session. RT24 not only gives you a great tool to build on your fitness goals but allows you to measure how effectively you are achieving these goals. We believe that this allows clients to become more engaged in their training and fitness goals
2 and gives another source of feedback to help encourage and also plan for their upcoming training blocks. Where did it come from RT24 was the brain child of Core Gym, situated on the North Coast of Ireland Three coaches within the gym, from three different fitness backgrounds, saw a gap in the fitness market for a fresh, effective and fun training class that was backed up by the latest research conducted in the sports science field. We as a team studied the current research and literature to see which training principles were showing to give the best results. From our fact finding we concluded that we wanted a class that combines the three main elements of fitness: 1. Functional Movement, 2. Strength Training and 3. HIIT training. We wanted a class that was not solely built around improving your cardiovascular fitness. We wanted a class which was adaptable and could be used by anyone from the general public to a high performance athlete and still find it challenging various components of their fitness. We also wanted an exercise selection that we seen as not only effective but functional, so to therefore improve clients posture, general movement patterns and specific movement patterns. We believe that if we could follow this functional training path then our clients would not only improve in the gym and become less susceptible to injuries, but it would also improve the public s general well being and health. We strongly believe in the product that has come from this well devised creation process and think that RT24 is exactly what gym members, athletes and those just beginning their fitness journeys are crying out for to help push them to meeting their next goal! The science behind RT24 What makes RT24 work? We wanted to ensure that our training methods were a reflection of the principles and protocols that current sports science research backs. We have gathered the following information that has led us to designing timed and measurable workout based around the following science based training principles that allow us to claim that RT24 is one of the best ways to improve aerobic and anaerobic fitness, burn fat, enhance mobility and increase lean muscle mass in a single workout Increases in Aerobic Fitness
3 It is generally accepted that many of the biochemical and physiological adaptations that accompany aerobic training occur in response to an increase in muscle cell energy demands. Indeed, manipulation of the intensity and duration of work and rest intervals changes the relative demands on particular metabolic pathways within muscle cells, as well as oxygen delivery to muscle. The subsequent adaptations that occur, both at the cellular and systemic level, are specific to the particular characteristics of the training programme employed. One study by Hickson et al. showed, in recreationally active individuals, that V. O2 max could be markedly increased after 10 weeks of high-intensity exercise training. As well as V. O2 max improving, lower blood lactate levels at the same absolute workload were recorded, showing the individual could cope better at high intensity levels than they previously could. This clearly demonstrates how an increase in high-intensity exercise training can elicit a rapid improvement in aerobic fitness. In another similar study that backs this hypothesis a HIIT programme was used with recreationally active individuals and showed improvement in endurance performance to a greater extent than a continuous submaximal training programme, highlighting the importance for an athlete to be allowed time to recover so they can perform at a higher intensity. Time Effective workout It has commonly been observed that 6-12 weeks of exercise training at a moderate intensity (MIT, 60-75% VO2peak) can improve aerobic capacity and maximal mitochondrial enzyme activities. In addition, sprint interval training (SIT) at very high power outputs ( % VO2peak power) for 6-7 weeks produces similar results. Recent evidence has also shown that daily sessions of MIT (two hours/day) for only 6-10 days can improve aerobic capacity and mitochondrial enzyme activities Even as little as six SIT sessions in two weeks has also been shown to increase citrate synthase activity but without an increase in VO2peak (5). Both the MIT and SIT short duration (2 wk) protocols produce substantial training effects and health benefits in a brief period of time. However reading these studies the RT24 saw the main draw backs of these training protocols were that MIT for two hours a day is extremely time consuming and difficult to complete and SIT is performed at an all-out maximal intensity that is very challenging and may be too intense to sustain for people beginning a training program. In a day and age where free time is getting squeezed more and more by external factors in our lives, we believe that the general public as well as high performing athletes are screaming out for a short, non time constraining workout which has the right blend of resistance and bodyweight exercises to make it enjoyable for men, women, gym monkeys or the cardio freaks who love to feel the burn. We then set about composing exercises and working bouts on the principle it could be completed in 24 minutes on the benefits that: It was time effective Is suitable for individuals with differing training status Requires shorter time of focus and maximal effort
4 Improvement in Training Capacity Training capacity refers to the highest amount of oxygen a person can consume during maximal exercise of significant duration. Effect of HIT on Exercise Capacity is one of the most notable findings of Martin J. Gibala s recent research with cyclists. There was a dramatic improvement in exercise tolerance during tasks that rely mainly on aerobic energy metabolism, despite the very low training volume. His initial study showed that subjects doubled the length of time that submaximal exercise could be maintained, from 26 to 51 minutes, during HIIT. Subsequent work showed that subjects also improved their race performance or ability to complete a fixed amount of work (eg, 10% less time needed to complete a simulated 30-km cycling time trial). He also found a significant increase in muscle oxidative capacity ranging from approximately 10% to 35% after only 2 weeks of HIIT A higher muscle oxidative capacity is associated with an improved ability to oxidize fat, therefore demonstrating a better potential to lose fat and gain lean muscle mass. Resistance training: We use high volume, low loading within RT24 to get the muscles to fatigue. It is when in this fatigue state that the muscles will grow. Each class is designed to target every major muscle group so you are getting a full body work out. Resistance training is recommended by national health organizations for incorporation into a comprehensive fitness program that includes aerobic and flexibility exercise. Its potential benefits on health and performance are numerous; it has been shown to reduce body fat, increase basal metabolic rate, decrease blood pressure and the cardiovascular demands to exercise, improve blood lipid profiles, glucose tolerance, and insulin sensitivity, increase muscle and connective tissue cross-sectional area, improve functional capacity, and relieve low back pain. Resistance Training leads to many improvements in physical function and athletic performance. The external load works a potent neuromuscular stimulus for increased activation in muscle fibres, which elicits increases in muscle: strength power endurance hypertrophy. The key element to effective resistance training is supervision by a qualified professional and the proper prescription of the program variables Proper program design, ie, that which uses progressive overload, variation, and specificity, is essential to maximize the benefits associated with resistance training. Combining Resistance and HIIT Training
5 HIIT on its own has its limits! As a result of training following HIIT principles, muscle contraction become more efficient and physical work capacity increases. However, when submaximal endurance training becomes habitual, such as for the endurance athlete, further improvements in exercise performance with an increase in training volume do not normally occur. Indeed, the muscle of trained individuals has three to four times higher oxidative enzyme activity, up to three times more capillaries per muscle fibre, and a greater percentage of slow twitch fibres when compared with untrained muscle. In these individuals, additional improvements in endurance performance and associated physiological markers appear to require a different training stimulus than simply an increase in volume. For this reason we at RT24 believe that the research supports the introduction of load to allow our RT24 Client s programming to be adaptable for those with a high training age, who may have been exposed to a high volume of work capacity previously. The same principle also applies to helping clients overcome a training plateau that they may have reached. A training plateau refers to when a person no longer gains a significant stimulus to the physiological and neurological stress a specified fitness programme and therefore muscle adaptations are blunted. The introduction of load also allows our coaches to get creative. A specific workout can be easily manipulated and modified with external load. For example a workout that is predominantly bodyweight exercises can be modified with load, changing the tempo of the exercises as well as working different physiological and neurological pathways. In Lehman s terms this means a single session could be used on separate occasions with separate focuses e.g. strength, anaerobic endurance, power etc. Functional Training: We design each class to incorporate as many functional, compound movements as possible. Movements such as squat, lunge, planking and other functional movements put the body in dynamic positions and shapes which require the activation of more than just the movement s primary muscle group. These exercises work to recruit a large number of different muscles and muscle groups in order to help stabilize the primary working muscles in their required function. This will not only aid muscle growth through a full range of muscles but when preformed correctly these building block exercises can help to reduce injuries and maintain training longevity when coached correctly We believe if someone can work towards mastering the basics of these exercises, then they will become more efficient in their movements as they will be able to recruit their core muscles more effectively. Being able to recruit these core muscles through a movement is still under-coached in many gyms across the world and we believe our coaches should continually reinforce this principle with clients through coaching cues and informative demonstrations. The RT24 team also believe in prescribing exercises that help improve flexibility and mobility of the muscles and their surrounding joints by performing the exercises through full range of motion under tension, whether this is bodyweight or with an external load. For example if an athlete can move through a plate OH squat to press, with correct form and under tension then their overhead mobility will improve with the more sessions they attend.
6 HIIT Training: Each class is designed to be no longer than 24 minutes of work. This allows us to work at High Intensity in short interval periods. The timing and structure of each class will vary but each class is based under the HIIT principles. HIIT training has been shown to improve: aerobic and anaerobic fitness blood pressure cardiovascular health insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy) cholesterol profiles abdominal fat and body weight while maintaining muscle mass. HIIT training can easily be modified for people of all fitness levels and special conditions, such as overweight and diabetes. How does it burn fat better than continuous exercise? HIIT workouts tend to burn more calories than traditional workouts, especially after the workout. The post-exercise period is called EPOC, which stands for excess postexercise oxygen consumption. This is generally about a 2-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be modestly greater, adding about 6 to 15% more calories to the overall workout energy expenditure. Aerobic exercise has an impact on cardiovascular disease risk, including benefits to lipid profiles, blood pressure, and inflammatory markers. Exercise also decreases the risk of events like stroke, acute coronary syndrome, and overall cardiovascular mortality. Most exercise programs utilize continuous aerobic exercise as a model for fat reduction. However, there are numerous benefits that can be found with HIIT in particular as opposed to general aerobic exercise. One article found that certain benefits, especially weight loss, are amplified with HIIT. References TWO WEEKS OF HIGH-INTENSITY AEROBIC INTERVAL TRAINING INCREASES THE CAPACITY FOR FAT OXIDATION DURING EXERCISE IN WOMEN Jason L. Talanian1, Stuart D.R. Galloway2, George J. F. Heigenhauser3, Arend Bonen1 & Lawrence L. Spriet The Scientific Basis for High-Intensity Interval Training Optimising Training Programmes and Maximising Performance in Highly Trained Endurance Athletes Paul B. Laursen and David G. Jenkins 2002 High-intensity Interval Training: A Time-efficient Strategy for Health Promotion? Martin J. Gibala, PhD 2007 High-intensity Interval Training: Overview of Research. Kravitz 2014
7 Resistance training benefits in sports performance. Kramer 2002
Intensity: Intensity:
NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for
More informationUSSA Cross-Country - Definitions of training. Table of Contents
Please use this information to design and understand training programs. Theory and ideas are always changing take from it what you can. We publish this info to help raise the level of ski racing in America.
More informationGET RIPPED AND DON T DIE TRYING
GET RIPPED AND DON T DIE TRYING PRESENTED BY TOMMY MATTHEWS INTRODUCTION Overtraining just to look great doesn t have to come at the expense of your health. In fact, it s just a one-way ticket to getting
More informationdeaworld Get Ripped INTRODUCTION and Don t Strength Training by Escape Fitness COMMON MISTAKES COMMON MISTAKES
Get Ripped INTRODUCTION and Don t Die TryingOvertraining just to look great doesn t have to Strength come at the expense of your health. In fact, it s Training just a one-way ticket to getting injured!
More informationEligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older.
Eligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older. Deadlines Course completion deadlines correspond with the NCSF Certified Professionals certification
More informationSports Performance and Resistance Training for Young Clients 1. Sport Performance and Resistance Training for Young Clients
Sports Performance and Resistance Training for Young Clients 1 Sport Performance and Resistance Training for Young Clients Participation in organized youth sports and training for performance is occurring
More informationCHAPTER 5: Training methods and aerobic training Practice questions - text book pages 91-92
QUESTIONS AND ANSWERS CHAPTER 5: Training methods and aerobic training Practice questions - text book pages 91-92 1) Mary is a 20 year old college student What is her theoretical maximum heart rate? a
More informationDropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
More informationProgram Design The Science of Fat Loss and changing your Bodies Composition for the Long Term.
Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term. It is impossible to write this article without it going into depth about scientific processes. It would also
More informationConditioning 101. How To Most Effectively Program for Conditioning
Conditioning 101 How To Most Effectively Program for Conditioning Which Athlete Has a Higher Level of Conditioning? Floyd Mayweather Aaron Rodgers What Is Conditioning? Conditioning is a measure of how
More informationACCELERATE THE WAY THEY TRAIN
ACCELERATE THE WAY THEY TRAIN S-Force HIIT Protocols S-Force HIIT Protocols Matrix S-Force HIIT Protocols execute mission-critical objectives necessary to improve athletic acceleration in sprint-running
More informationChapter 14: Improving Aerobic Performance
Chapter 14: Improving Aerobic Performance Thought Questions Why would aerobic athletes perform resistance training exercises? What are advantages and disadvantages of Fartlek training? What are advantages
More information6. Increased fat mass 2. Decreased anaerobic capacity
The Importance of Resistance Training for the Aging Competitive Swimmer Peter Reaburn PhD Introduction Research has consistently shown that competitive swim performance decreases with increasing age. This
More informationAerobic Endurance. Muscular Strength
Fitness can be defined in many different ways. To some people fitness might mean a slim waistline. To others it could be the ability to bench-press their body weight. And to others it might be a general
More informationChapter 8: Muscular Strength & Endurance. ACE Personal Trainer Manual Third Edition
Chapter 8: Muscular Strength & Endurance ACE Personal Trainer Manual Third Edition Introduction Muscles are unique in their ability to relax, contract, and produce force. In addition, this metabolically
More informationPupil s Strength & Fitness Program
Pupil s Strength & Fitness Program Pupil Health and Wellbeing Pupil Heal and Well- By Dean Suleyman and David Morrison Contents Purpose 1 Coaching philosophy.. 1 Session details 2 Main training objectives.
More informationYou will get all the benefits and none of the burn out from exercise. Scroll down to the table to see the entire workout.
Here is a great workout created by 2 performance coaches. It is the perfect workout for Hashimoto s patients because it is high intensity and short duration. You will get all the benefits and none of the
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
More informationThings To Consider. Becoming healthy is a personal journey. Getting in shape goes beyond physical
Things To Consider Becoming healthy is a personal journey Getting in shape goes beyond physical Carefully consider your medical history, current situation, goals and expectations Focus on safety, efficiency
More informationOne of the biggest buzz words in sports nutrition right now, dietary nitrates have numerous benefits for health, sports and fitness fanatics alike.
One of the biggest buzz words in sports nutrition right now, dietary nitrates have numerous benefits for health, sports and fitness fanatics alike. Recent research suggests that saturating blood plasma
More informationOffseason Training: Warm Up Manual
Offseason Training: Warm Up Manual Warm ups have the ability to greatly enhance an athlete s ability to perform in the workout. Although a problem exists where athletes take their warm ups too far, such
More informationBenefits of exercise: a review of the research and a plan for prescribing exercise programs
Benefits of exercise: a review of the research and a plan for prescribing exercise programs How many of your patients would take a pill that would do the following Christine Kramer, ANP Decrease their
More informationThe Philosophy Document of. Stuart Aimer
The Philosophy Document of Stuart Aimer The main aim for me as a strength & conditioning coach is to develop the on-field performance of an athlete, whilst maintaining an injury prevention. There are 5
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
More informationFitness and You. What is Physical Fitness? 3/10/ health related components of physical fitness
Fitness and You What is Physical Fitness? True fitness is maintaining recommended levels of activity and proper nutrition to allow achievement of fitness standards in ALL 5 COMPONENTS OF FITNESS. 5 health
More information9 th Grade Physical Education
NAME: Class Period: 9 th Grade Physical Education Sheboygan North High School Physical Fitness Definition of Physical Fitness: All though this is a widely accepted definition of Physical Fitness most experts
More informationChapter 31: Adaptations to Resistance Training
Chapter 31: Adaptations to Resistance Training American College of Sports Medicine. (2010). ACSM's resource manual for guidelines for exercise testing and prescription (6th ed.). New York: Lippincott,
More informationSet foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic
Set foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic equipment Specific, Measurable, Action-oriented, Realistic,
More informationASSESSING BODY COMPOSITION
ALL ABOUT EXERCISE ASSESSING BODY COMPOSITION BODY MASS INDEX Body Mass Index (BMI) is a number calculated from a person s height and weight. BMI is an indicator of total body fat and is used to screen
More informationBTEC. Name: Student Guide. BTEC Level 2 Unit 1- Fitness for Sport and Exercise
BTEC BTEC Level 2 Unit 1- Fitness for Sport and Exercise Student Guide Name: 1 Before we start Overview This unit covers four keys areas (learning aims): A: Know about the components of fitness and the
More informationGCE PHYSICAL EDUCATION PE2 UNIT GUIDE
GCE PHYSICAL EDUCATION PE2 UNIT GUIDE Content Title: Application of Principles of Training Key points Application of the principles of training Specific examples of how to apply the principles of specificity,
More informationChapter 21 Training for Anaerobic and Aerobic Power
Section 06: Exercise Training to Improve Performance Chapter 21 Training for Anaerobic and Aerobic Power Chapter 22 Muscular Strength: Training Muscles to Become Stronger Chapter 23 Special Aids to Exercise
More informationC2 Qu1 DP2 How does training affect performance?
C2 Qu1 DP2 How does training affect performance? Hi Guys In this video, we will be explore Core two question 1 - dot point 2 If you look at the syllabus you can see this dot point is about types of training
More informationRUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON
RUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND
More informationUTILIZING HIGH INTENSITY INTERVAL TRAINING TO ENHANCE COMMUNITY HEALTH
UTILIZING HIGH INTENSITY INTERVAL TRAINING TO ENHANCE COMMUNITY HEALTH Maximizing time to promote greater Community health benefits Mr. James Simpson, CPT, CSN, CGI Executive Director THE BODY BRIGADE
More informationWhy? "the post workout period that results in metabolic disturbance, elevating EPOC,
Q: What do you look for when designing a fat loss training program? Do you look at what people have done in the gyms before, or do you read the research and then try to recreate that? A: The primary goals
More informationRUN 12-WEEK TRAINING PLAN > FOR ADVANCED RUNNERS TRAINING FOR A HALF MARATHON
RUN 12-WEEK TRAINING PLAN > FOR ADVANCED RUNNERS TRAINING FOR A HALF MARATHON MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE
More informationCARDIO WORKOUT PLAN Emma Rawlings
CARDIO WORKOUT PLAN Emma Rawlings CARDIO PROGRAMS Below is a list of 3 different types of cardio. HIIT, MISS & LISS. All types of cardio are very effective in their own unique way, the choice of cardio
More informationWhat is Physical Fitness?
What is Physical Fitness? The Body Systems ability to work together efficiently Daily activities require no effort Have the energy to respond in an emergency Can enjoy leisure activities Both Health and
More informationcore two QUESTION ONE / DOT POINT FOUR
core two QUESTION ONE / DOT POINT FOUR Cardiac Output is the amount of blood propelled out of the heart per minute Heart Rate x stroke volume training = a rise in maximal cardiac output cardiac output
More informationRUN 8-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A 10KM RACE
RUN 8-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A 10KM RACE 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND HIGHLY
More informationHealth Coaching Understanding the Principles of Exercise
Health Coaching Understanding the Principles of Exercise Anthony J Wall, MS Director of Professional Education Defining Health and Wellness Health is a positive concept emphasizing social and personal
More informationChapter 4. Muscular Strength and Endurance KIN 217 3/28/18 1
Chapter 4 Muscular Strength and Endurance KIN 217 1 Functions of Muscle Tissues Functions: provide stability and postural tone, allow purposeful movement, heat production. Muscle mass constitutes: 40 to
More informationTaranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
More informationDiploma in Health and Fitness Part 1-
Diploma in Health and Fitness Part 1- Real Fitness for Real Results Lesson 2 Cardiovascular Exercise: Steady State & Interval Course Educator: Jonathan Ledden 4 Week Transformation Lesson 1 Recap Checklist
More informationYouth Strength Training
Youth Strength Training Michael J. Sampson, DO FAOASM Associate Dean/Chief Academic Officer Associate Professor Family/Sports Medicine Medical Director Simulation Center PCOM South Georgia Secretary/Treasurer
More informationStrength and Core Stability - Handout
Strength and Core Stability - Handout The National Physical Activity Guidelines for Australians are simple to achieve by focusing on: Thinking of movement as an opportunity, not an inconvenience. Being
More informationSHS FITNESS ACROSS THE P.E. CURRICULUM
SHS FITNESS ACROSS THE P.E. CURRICULUM Five Health-Related Fitness components: Flexibility the ability to move a joint through a full range of motion A regular program of stretching may incorporate dynamic
More informationRegistrations Start 8:00am December 26
Registrations 8:00am December 26 Senior Arthritis Foundation Exercise Program If you have arthritis, take advantage of this exercise class designed with you in mind. The Arthritis Foundation Exercise Program
More informationYearly Training program - plan of attack (goals and methods of attaining goals)
Yearly Training program - plan of attack (goals and methods of attaining goals) Single (one peak) verses Double Periodization (two peaks) 3 phases of training plus 1 transition phase for each Each phase
More informationExercise Class Programme From 15 October 2018 sencio.org.uk
Exercise Class Programme From 15 October 2018 sencio.org.uk Exercise classes Time Class Location Monday 06:45-07:30 GRIT Strength Studio 2 09:30-10:15 Aqua Pool 09:30-10:30 Sencio Cycle and Core Studio
More informationThe Game Changer. Measured Work and Energy on a Spinner
The Game Changer Measured Work and Energy on a Spinner Game Changer Accountability Technology Overweight and obese adults using devices were more successful in adhering to and did better at staying on
More informationTraining.
Workout Log Training Time Under Tension: Key to Growth First things first, leave your ego at this sentence and forget about it. I know you want to get big and put on as much muscle as fast as you can,
More informationFitness Intro. Freshmen PE
Fitness Intro Freshmen PE Physical Fitness Are you able to get through your day easily without tiring? Does your body respond quickly when it needs to? Are you mentally alert in class? Do you feel good
More informationIMP. PERFORMANCE Qu1 DP1 How do athletes train for improved performance?
IMP. PERFORMANCE Qu1 DP1 How do athletes train for improved performance? Welcome to the start of the option Improving Performance - Question One - Dot Point 1 Critical question one aims to answer the following
More informationNeeds Analysis. Machar Reid and Miguel Crespo International Tennis Federation LEVEL III COACHES COURSE
Needs Analysis Machar Reid and Miguel Crespo International Tennis Federation Introduction Principles of physiology Physiological needs analysis Other performance-determining variables Mechanical demands
More informationHow Energy Systems Really Contribute to Energy Production
Understanding the Aerobic System By: Dave Lasnier Understanding energy systems and how they work in relation to one another is of utmost importance for any strength and conditioning coach in order to be
More informationTeachPE.com progress charts
Exercise Physiology topic 2: Preparation and training methods in relation to maintaining physical activity and performance Topic 2A: Physiological effects and benefits of a warm up and cool down Term Identify
More informationPhysical Condition. Strength, speed, endurance and flexibility.
1 3º ESO - PE Workbook - IES La Puebla del Alfinden Physical Education Department Physical Condition Basic Physical Capacities: These are the basic components of Physical Education, therefore, in order
More informationENERGY SYSTEMS 1/27/14. Pieces of Performance. From Puzzles to Practice. Mitigated by: ADAPTABILITY Programming Recovery strategies
ENERGY SYSTEMS From Puzzles to Practice Carmen Bott Master s of Science Instructor of Kinesiology, Langara College www.humanmotion.com The Performance Potential of the Human Machine is dictated by how
More informationHIIT New Research New, New Work-Outs. Mike Bracko, Ed.D., CSCS, FACSM
HIIT New Research New, New s Mike Bracko, Ed.D., CSCS, FACSM drbrackofitness@aol.com 1. Fat Burning with HIIT Most studies show 1. Increased fat used to produce energy/atp 2. Decrease in skinfolds 3. Decrease
More informationOptimal Interval Training for MMA By Eric Wong, BSc, CSCS
Optimal Interval Training for MMA By Eric Wong, BSc, CSCS Interval training has quickly become the go-to choice for mixed martial artists looking to maximize their cardio. The most popular form of intervals
More informationTYPES OF TRAINING AND TRAINING ME THODS
TYPES OF TRAINING AND TRAINING ME THODS FIRST, LET S LOOK AT AEROBIC TRAINING Aerobic training usually complies with the principle. Frequency In order to be effective with aerobic training, individual
More informationWorksheet Questions, Chapter 8, Body Composition and Weight Control
Worksheet Questions, Chapter 8, Body Composition and Weight Control Exercise 1. True-False. Indicate whether each of the following statements is true or false by clicking on (or if you are using a printed
More informationInside The Park Baseball NYO Speed-Strength / Performance Training
Inside The Park Baseball NYO Speed-Strength / Performance Training September 23, 2016 Presented to: Inside the Park Baseball NYO / Chastain Park 140 West Wieuca Rd. Atlanta, GA 30342 Sports Performance
More informationFestive Timetable south pacific health clubs mentone
MONDAY 18 TH SUNDAY 24 TH DECEMBER MON 18 TH DEC TUES 19 TH DEC WED 20 TH DEC THURS 21 ST DEC FRI 22 ND DEC SAT 23 RD DEC SUN 24 TH DEC 6:00am 45 BODYATTACK 45 45 6:15am 8:30am 9:00am SPIN 9:30am BODYCOMBAT
More information28-Day Anabolic Frequency
Copyright Notice Published by: Muscle Monsters LLC Copyright 2015 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws
More informationKS4 Physical Education
KS4 Physical Education The Effects of Exercise These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities
More informationBURNOUT The Overtraining Syndrome in Swimming
BURNOUT The Overtraining Syndrome in Swimming Dr Ralph Richards Introduction There are numerous terms associated with a state of poor or diminished sporting performance; burnout, staleness, chronic fatigue,
More informationMuscle Function and Exercise
Muscle Function and Exercise The muscle cell is the basic unit that makes up a muscle. When looking at a whole muscle, we are actually seeing a collection of muscle cells grouped together. If we were to
More informationExercise. The Wrong Way to Exercise. Excess Calories + Excess Cortisol + Excess Insulin = Weight Gain
Exercise The menopausal metabolism is more insulin resistant and cortisol reactive. This means that the exercise component needs to address both of these elements. This is why movement, not exercise, and
More information& Level 3 Sports Massage Therapist, with special interest in postural dysfunction and lower back problems, GDP
Resistance Training Dr James Tang, CES, MBA, BDS, LDS RCS NASM Corrective Exercise Specialist, Level 3 Personal Trainer (REP registration no R1045463), Sports Nutritionist & Level 3 Sports Massage Therapist,
More informationC2 Qu1 DP4 How does training affect performance?
C2 Qu1 DP4 How does training affect performance? Hi Guys In this video, we will be explore Core two question 1 - dot point 4 If you look at the syllabus you can see this dot point is about physiological
More informationEnergy Systems: Alactacid system - ATP/PC System Phosphate System Lactic acid system Aerobic system
Energy Systems: Alactacid system - ATP/PC System Phosphate System Lactic acid system Aerobic system Chemical energy (food) is converted to mechanical energy through the energy systems of the body. Carbohydrate,
More informationHow does training affect performance?
Name: How does training affect performance? CQ1 DP2 types of training and training methods aerobic, eg continuous, Fartlek, aerobic interval, circuit anaerobic, eg anaerobic interval flexibility, eg static,
More informationPHYSICAL FITNESS AND HEALTH. 3º eso. Notes also available on bilingualpe.wordpress.com
PHYSICAL FITNESS AND HEALTH 3º eso Notes also available on bilingualpe.wordpress.com What is health? According to WHO (World Health Organization) is a state of complete physical, mental and social well-being
More informationGroup Fitness Schedule
Group Fitness Schedule AIR FITNESS HOURS Mon Thurs Friday Saturday Sunday December 4 December 30, 2017 Visit us at www.myairfitness.com Time 5:30 am Monday Instructor s Choice** 7:30 am 8:00 am Tuesday
More informationH E A L T H Y F O R L I F E N E W S L E T T E R J U L Y / A U G U S T V O L. 1 6, N O. 4 P A R T 2 -- H E A L T H Y L I F E S T Y L E S
H E A L T H Y F O R L I F E N E W S L E T T E R J U L Y / A U G U S T 2 0 1 8 V O L. 1 6, N O. 4 P A R T 2 -- H E A L T H Y L I F E S T Y L E S EXERCISE I believe everyone is aware of the fact that moderate,
More informationStrength and conditioning? Chapter 4 Training Techniques. Weight gain (24yr, 73kg, 177cm, takes 18% protein) Guidelines.
Strength and conditioning? Chapter 4 Training Techniques Minimise the probability of injury Maximise performance Athletic Training Spring 2014 Jihong Park Guidelines Safety: environment, technique, nutrition
More informationTRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK.
TRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK. GET YOURSELF READY TO RACE ON THE DIRT. Running on trails can be exhilarating, but also exhausting as it places much more stress on the body than
More informationWeight Training. How do we get stronger?
How do we get stronger? Weight Training A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the: resistance e.g. adding
More informationNardia Norman BPhEd, Dip Mt, Health Coach
749: CRACKING THE FEMALE FAT LOSS CODE Nardia Norman BPhEd, Dip Mt, Health Coach For years we have been told to train women and men the same way, but is this ideal? More and more women are in pursuit of
More informationTRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK.
NING ISN T YOUR TYPICAL RUN AROUND THE BLOCK. GET YOURSELF READY TO RACE ON THE DIRT. Running on trails can be exhilarating, but also exhausting as it places much more stress on the body than road running.
More informationIntroduction to the F.I.T.T. Formula
PE 1- Assignment #2 Introduction to the F.I.T.T. Formula Name: Per: Date: Teacher: You know that you must do more physical activity than normal to build fitness. You also know that you should gradually
More informationRUN 8-WEEK TRAINING PLAN > FOR YOUR FIRST 5KM RACE
RUN 8-WEEK TRAINING PLAN > FOR YOUR FIRST 5KM RACE 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND HIGHLY EXPERIENCED
More informationSTAGE OF THE CLIENT TRAINER RELATIONSHIP. Rapport Building Investigative Planning Action
STAGE OF THE CLIENT TRAINER RELATIONSHIP Rapport Building Investigative Planning Action Consulting & Interpersonal Communication Skills Trainers and clients work with each other over time in a consultative
More informationWTC II Term 4 Notes & Assessments
Term 4 Notes & Assessments Training Goals When training, it is important to understand what you want to accomplish. In other words, you must have a purpose for your training sessions and overall program.
More informationDiscover the right way to exercise
Discover the right way to exercise Hi, my name is Jimmy Cuneo! Here s a little bit about me Having trained and coached martial arts for over 30 years, I am extremely passionate about training and teaching
More informationHAUTE ROUTE 3 DAY EVENT
TRAINING PLAN 3 DAY EVENT WATTBIKE.COM 3 DAY EVENT TRAINING PLAN ABOUT THE 3 DAY EVENT The Haute Route three day events are tough, endurance challenges. The three stages take in famous roads and parcours
More informationGrade 11 PE: Active Living Forms of Movement
Grade 11 PE: Active Living Forms of Movement Name: Date: There are two forms of movement: 1. Locomotor movement 2. Non-locomotor movement Locomotor Movement: These are movements where the body travels
More informationPower-based training levels By Andrew Coggan, Ph.D. (originally posted October 15, 2001)
Power-based training levels By Andrew Coggan, Ph.D. (originally posted October 15, 2001) In developing the following schema, I have drawn from a number of sources, including Peter Janssen s Lactate Threshold
More informationWhat effect do intensity, mode, duration and other factors have on calorie burning after exercise?
EXERCISE AFTER-BURN: What effect do intensity, mode, duration and other factors have on calorie burning after exercise? Just pick up a recent trade magazine and you are almost sure to read about a new
More informationProgram Design Basics for Fat Loss and Long Term Changes to Body Composition.
Program Design Basics for Fat Loss and Long Term Changes to Body Composition. Losing Weight is the single most common goal we hear from members all year around. It is actually the reason the majority of
More informationFITNESS. Physical Fitness- the ability to carry out daily tasks easily and have enough energy to respond to unexpected demands
1 FITNESS Physical Fitness- the ability to carry out daily tasks easily and have enough energy to respond to unexpected demands FITNESS COMPONENTS Health Related Flexibility-ability to use your joints
More informationThe BADMINTON England Brand Vision is :
The BADMINTON England Brand Vision is : Badminton is well known and widely recognised by the public as an ideal, healthy activity, part of a lifelong healthy lifestyle; and as a well-organised and serious
More information2018 Exercise Class Programme.
2018 Exercise Class Programme www.sencio.org.uk Exercise Classes Time Class Location Monday 09:30-10:30 Zumba Studio 09:30-10:15 Aqua Pool 10:15-11:00 Gentle Aqua Pool 10:30-11:30 BODYPUMP Studio 12:00-13:00
More informationWeight/resistance training.
Weight/resistance training. If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing
More informationEXERCISE PRESCRIPTION FOR OBESE PATIENT
EXERCISE PRESCRIPTION FOR OBESE PATIENT ASSOC. PROF. DR. MOHD NAHAR AZMI MOHAMED HEAD, SPORTS MEDICINE DEPARTMENT SENIOR MEDICAL LECTURER / CONSULTANT SPORTS PHYSICIAN UNIVERSITI MALAYA MEDICAL CENTER
More information