STAGE OF THE CLIENT TRAINER RELATIONSHIP. Rapport Building Investigative Planning Action

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1 STAGE OF THE CLIENT TRAINER RELATIONSHIP Rapport Building Investigative Planning Action

2 Consulting & Interpersonal Communication Skills Trainers and clients work with each other over time in a consultative fashion which invites equitable input from both trainer and client. Encouragement from the trainer should be promoting client self sufficiency.

3 Effective Feedback A) It is specific B) It is contingent on performance C) It provides corrective information for the learner Styles Include: Visual, Auditory, Kinesthetic, Tactile

4 HUMAN RELATIONS MODELS 1. ABRAHAM MASLOW: Hierarchy of Needs Describe how understanding the relationship between upper level and lower level needs might enhance empathy for clients apparent disinterest or lack of focus/compliance. 2. CHRIS ARGYRIS: Interpretation & Choice Analyze a typical client-trainer or learner-expert encounter. How are issues of dominance and control played out in a training environment? 3. JACK GIBB: Open Communication vs. Defensive Communication Discuss how the content and manner of delivery can manifest defensive communication 4. MANAGERIAL vs. HUMAN RELATIONS and the IMPERSONAL- INTERPERSONAL CONTINUUM Provide examples of each characteristic on the Impersonal-Interpersonal Continuum

5 EXERCISE PHYSIOLOGY & PROGRAM DESIGN FOR CARDIOVASCULAR FITNESS LEARNING OBJECTIVES 1. To understand the relationship between acute and chronic responses to CV exercise and central versus peripheral adaptations 2. To understand the formula for oxygen consumption and its relationship to central versus peripheral adaptations 3. To understand the relationship between various methods of monitoring intensity and their applications 4. To apply an understanding of the various energy systems in the design of CV exercise programs 5. To apply the fundamental principles of training to the O.F.I.T.T. prescription method of program design 6. To understand the application of O.F.I.T.T. in the CV training continuum (improvement vs. maintenance vs. over-training) 7. To explore controversies in CV program design

6 TWO MAJOR GOALS OF AEROBIC CONDITIONING (Essentials of Exercise Physiology. McArdle, Katch & Katch. 1994) CENTRAL VS. PERIPHERAL ADAPTATIONS

7 ACUTE RESPONSES VS. CHRONIC ADAPTATIONS Increase in heart rate Increase in stroke volume Increase in cardiac output Dilation of vessels Shunting of blood from visceral tissues Increased rate & depth of breathing Increased systolic pressure Increased interior dimensions of heart Ventricular hypertrophy Exercise heart rate drops with maintained work intensity Depressed resting heart rate Increased cardiac output Increased capillarization and blood flow to muscles Increased # and density of mitochondria Enhanced O2 extraction Increased VO2 max Increased anaerobic threshold Increased use of fat as a fuel source Glycogen sparing Increased glycogen stores Increased sensitivity of cells to insulin Central vs. Peripheral Aerobic vs. Anaerobic Adaptations

8 VO2 MAX The Acute Pathway to Chronic Adaptations CENTRAL FACTORS (O2 Delivery) Oxygen Loading: Rate & Depth of Breathing (lungs), Hemoglobin (blood) Oxygen Delivery: Heart Rate & Stroke Volume (heart), Ejection Fraction, Cardiac Output (Q = HR x SV) PERIPHERAL FACTORS (O2 Extraction) Oxygen Extraction (arterio-venous O2 diff.): Muscular Capillarization & Myoglobin Oxygen Utilization: Mitochondrial Density, Oxidative Enzymes, % Slow Twitch, Conversion of Fast Twitch Glycolytic (IIb) to Fast Twitch Oxidative (IIa) Absolute VO2 MAX = Q x O2 Extraction (a-v O2 diff.) = (HR x SV) x O2 Extraction Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight

9 VO2 MAX Practice Questions Absolute VO2 MAX = Q x O2 Extraction (a-v O2 diff.) = (HR x SV) x O2 Extraction Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight 1. Your client weighs 70kg, has a resting HR of 60bpm, stroke volume is 70ml/beat, and O2 extraction is 6ml O2/100ml of blood. What is their resting VO2? 2. During maximal exercise the same client has a heart rate of 180bpm, a stroke volume of 115 ml/beat and an O2 extraction of 15ml O2/100ml of blood. What is their VO2 max? 3. Another client has a max HR of 177bpm and a cardiac output of 16, 992 ml/min. What is this client s stroke volume?

10 METS Practice Questions 1 MET = 3.5ml O2/kg/min 1. Your client has a maximal HR of 178bpm, a stroke volume of 103 ml/beat, an O2 extraction of 14ml O2/100ml of blood and weighs 64kg. What is their relative VO2 max? What is the VO2 equivalent in METS? Describe an activity that would fulfill this value. 2. What is the VO2 equivalent to 4 METS? Describe an activity that would fulfill this value.

11 MONITORING EXERCISE INTENSITY 1. Target Heart Rate 2. Talk Test 3. RPE (Rating of Perceived Exertion, Borg Scale) PARTNER EXERCISE: Calculate the Target Heart Rate for your Case Study Client. a) Calculate THR using standard MHR Formula THR = (220 age) x Exercise Intensity % b) Calculate THR using the Karvonen Formula HRR = [(220 age) RHR] x Exercise Intensity % + RHR

12 ENERGY SYSTEMS 1. ATP-CP / PHOSPHAGEN SYSTEM (Anaerobic Alactic) 2. ANAEROBIC GLYCOLYSIS (Anaerobic Lactic) 3. AEROBIC GLYCOLYSIS 4. FATTY ACID OXIDATION / OXIDATIVE PHOSPHORYLATION

13 ATP-CP SYSTEM ANAEROBIC GLYCOLYSIS

14 ANAEROBIC VS. AEEROBIC GLYCOLYSIS

15 FATTY ACID OXIDATION

16 Energy Source Summary

17 ENERGY OUTPUT vs. TIME/DURATION (5-10sec) (20min+) (1-3min)

18 (Essentials of Exercise Physiology. McArdle, Katch & Katch. 1994) CLASSIFICATION OF PHYSICAL ACTIVITIES BASED ON ENERGY SYSTEMS

19 ENERGY DELIVERY SYSTEMS & SPORTS SPECIFICITY ROWING (2000m race 6min) 75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis) 22% Anaerobic Glycolysis 3% ATP-CP System SOCCER (midfield player) & ICE HOCKEY 50% Oxidative Phosphorylation 25% Anaerobic Glycolysis 25% ATP-CP System VOLLEYBALL 40% Oxidative Phosphorylation 20% Anaerobic Glycolysis 40% ATP-CP System FOOTBALL 30% Oxidative Phosphorylation (used during recovery between plays) 10% Anaerobic Glycolysis 60% ATP-CP System

20 O.F.I.T.T. Objective: Based on S.M.A.R.T. Goals Frequency: Affected by Intensity & Duration Intensity: Dictates specific physiologic & metabolic changes Time: Duration which intensity level is maintained; Duration & Intensity inversely related ( You can train hard or you can train long, but you can t do both ) Type: Exercise/Equipment selection

21 O.F.I.T.T. General Guidelines for CV Training Objective? Improve or maintain the level of efficiency to deliver O2 and remove CO2; aerobic and/or anaerobic training Frequency? Intensity? At least 3x/week with 24-48hrs rest between sessions Dependent upon energy system to be trained for client s goals Time? Type? Dependent upon intensity level prescribed; lower intensity conducted over longer time period (i.e. 30min +) can be accumulated intermittently or continuously Continuous vs. Discontinuous Training (i.e. Intervals); Both Aerobic & Anaerobic Systems must be trained

22 PARTNER EXERCISE: Using the case study assigned to you from the back of the manual determine 1) your client s S.M.A.R.T. Goals, and 2) apply the O.F.I.T.T. principle to design their CV program. Be prepared to share with the rest of the class. Improvement & Maintenance 1. What is the minimum FREQUENCY, INTENSITY and DURATION/TIME required to maintain aerobic fitness (the central factors)? 2. What is the minimum FREQUENCY, INTENSITY, DURATION/TIME and EFFORT INTERVALS required to maintain anaerobic fitness (the peripheral factors)?

23 Specific Guidelines for ATP-CP System Objective: Enhance muscle s ATP-CP energy capacity 5-10 second max output bursts followed by sec active recovery; Alternate between 2+ work intervals and 2+ recovery intervals Adaptation occurs within 2-4 weeks. Detraining will take effect within 2 weeks. Note: high risk training; potential injuries associated with this type of training. Especially important to warm up and cool down. Benefits = sprinters/events lasting less than 20 sec.

24 Specific Guidelines for Glycolytic System Objective: Elevate Lactate Threshold Levels Sub max levels of intensity will not stimulate adaptation. Need to train at level that will elicit lactic acid production. Train 2-3x/week (ample time for recovery); 2-3 min effort intervals followed by 2-3 min recovery intervals; repeat 2-12x 2-3 min recovery is not enough time to deplete lactic acid from blood, therefore lactate threshold must elevate to accommodate the training stimulus. Note: complete LT training at least 2 weeks before competition Benefits: Everyone, but the highest injury rate.

25 Specific Guidelines for Oxidative System Objective: Improve body s ability to deliver O2 and remove CO2 through central factors Sub-maximal training; 60-80% MHR, 20min + Not necessarily sport specific Most benefits are central adaptations involving the heart circulatory and respiratory systems. Note: the most appropriate introductory cardiovascular program to start with to build a good fitness base.

26 SMALL GROUP EXERCISE: Sample Interval Training Programs ATP-CP INTERVAL TRAINING: 5-10 second max output bursts (95-100% HRR; RPE = 9-10) followed by sec active recovery; Alternate between 2+ work intervals and 2+ recovery intervals GLYCOLYTIC INTERVAL TRAINING: 2-3 min effort intervals (85-95% HRR; RPE = 7-8) followed by 2-3 min recovery intervals; repeat 2-12x Indicate the training objective for each sample program: Example 1: 30sec (max intensity) / 30sec (active rest), repeat 4-12x Example 2: 90sec (90% HRR) / 90sec (recovery), repeat 10x Example 3: 60sec (85% HRR) / 120sec (70% HRR), repeat 7x Example 4: 120sec (85% HRR) / 60sec (70% HRR), repeat 7x Example 5: 3min (75-85% HRR) / 1min (60% HRR), repeat 11x

27 Over-training Indicated by a plateau or drop in performance over a period of several days; caused by too little recovery time between sessions A)TRACK RESTING HEART RATE B)TRACK TRAINING HEART RATE >10% over previous values = over-training

28 Improvement, Maintenance, Over-training, Detraining Compared to the peripheral factors, the CENTRAL FACTORS of the CV System are (More or Less): Compared to the central factors, the PERIPHERAL FACTORS of the CV System are (More or Less): More easily improved Less easily improved Less easily maintained More easily maintained Less easily over-trained More easily over-trained More easily detrained Less easily detrained

29 ASSIGNMENT: The Great Debates CARDIO CONFUSION 1. Which is better for fat loss Longer Duration, Lower Intensity OR Shorter Duration, Higher Intensity? 2. Which is a better workout order Cardio before or after Weights?