AFTER TEST: ANSWER THE FOLLOWING TWO QUESTIONS ON THE BOARD.

Transcription

1 AFTER TEST: ANSWER THE FOLLOWING TWO QUESTIONS ON THE BOARD. 1. WHAT ARE YOUR RESPONSIBILITIES AS A TRAINER CARRYING OUT TRAINING SESSIONS? WHAT DO YOU HAVE TO DO? 2. WHAT ARE THE COMPONENTS OF A TRAINING SESSION? *ONLY PROVIDE 1 ANSWER FOR EACH.

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4 SAFETY! SAFETY! SAFETY! A PLANNED WORKOUT RECORDING OF PROGRAM ATTENTION PROFESSIONALISM PUNCTUALITY KEEP GETTING BETTER CLEAN / SAFE ENVIRONMENT MOTIVATE AND EDUCATE YOUR RESPONSIBILITIES

5 WARM-UP 5-10 MINUTES TRAINING SESSION COMPONENTS CONDITIONING/ TRAINING MINUTES COOL-DOWN 5-10 MINUTES FLEXIBILITY/ STRETCH 10+ MINUTES AFTER WARM-UP OR COOL-DOWN

6 FULL TRAINING SESSION COMPONENTS GREETING WARM-UP CONDITIONING/ TRAINING CARDIO W/ COOL-DOWN MUSCLE FITNESS CORE WORK CLIENT-SPECIFIC WORK: CONDITION, SPORT BASED FLEXIBILITY/ STRETCH GOAL SETTING AND FAREWELL CHARTING

7 PROGRAM DESIGN

8 PHYSIOLOGICAL TRAINING PROGRAM BENEFITS BETTER CARDIO AND RESPIRATORY FUNCTION REDUCE CAD FACTORS DECREASED MORBIDITY AND MORTALITY DECREASED RISK OF FALLS INCREASED METABOLISM IMPROVEMENT IN BONE HEALTH WEIGHT LOSS

9 TRAINING PROGRAM BENEFITS PSYCHOLOGICAL DECREASED ANXIETY/ DEPRESSION FEELING OF WELL-BEING POSITIVE EFFECT ON STRESS BETTER COGNITIVE FUNCTION

10 CARDIOVASCULAR TRAINING

11 GENERAL PRINCIPLES SPECIFICITY DIFFERENT MODES OF CARDIO CHALLENGE THE BODY DIFFERENTLY

12 FREQUENCY FITT PRINCIPLE FOR CARDIO SOME BETTER THAN NONE RECOMMENDED 3-5 DAYS PER WEEK DEPENDS ON AVAILABILITY INTENSITY

13 FITT PRINCIPLE FOR CARDIO INTENSITY METHODS TO QUANTIFY % OF HRR % OF HR MAX % OF VO 2 MAX RPE RECOMMENDED FOR HEALTH ADULT 40-90% HRR 64-96% OF HR MAX 46-91% VO2 MAX ON BORG RPE SCALE

14 TIME FITT PRINCIPLE FOR CARDIO BENEFITS FOR SEDENTARY VERSUS REGULAR EXERCISERS VARIES RECOMMENDED MODERATE 30+ MINUTES, 5+ DAYS = 150+MINS PER WEEK VIGOROUS 20/25+ MINUTES, 3+ DAYS = 75+ MINS PER WEEK COMBO MINUTES, 3-4 DAYS WEIGHT LOSS MINUTES PER DAY, MINS PER WEEK

15 TYPE DEPENDS ON AVAILABILITY ABILITY PREFERENCE GOALS FOR ATHLETES SHOULD MIMIC SPORT CROSS TRAINING OPTION MIX TIMES AND TYPES UP GOOD FOR VARIETY FITT PRINCIPLE FOR CARDIO

16 VOLUME FITT-VP PRINCIPLE FOR CARDIO OVERALL ENERGY EXPENDITURE FOR AN EXERCISE PRESCRIPTION MET * MIN/WK OR KCAL/WK RECOMMENDED FOR LOWER DISEASE RISK MET/MIN/WK OR 1000 KCAL/WK OF MODERATE INTENSITY

17 A MOMENT ON METS FITT-VP PRINCIPLE FOR CARDIO METABOLIC EQUIVALENT INDEX OF ENERGY EXPENDITURE 1 MET= ENERGY EXPENDED AT REST 1 MET = VO2 OF 3.5 ML/KG/MIN METS TO KCALS NEED WEIGHT KCAL/MIN = (METS X 3.5 ML/KG/MIN X WEIGHT IN KG) / 200

18 FITT-VP PRINCIPLE FOR CARDIO A METS PROBLEM WHAT IS THE WEEKLY VOLUME FOR A 50 KG FEMALE RUNNING AT 6 METS, 4 DAYS PER WEEK FOR 45 MINUTES? ANSWER IN KCAL/WK. (6 METS * 3.5 ML/KG/MIN * 50 KG) / 200= 5.25 KCAL/MIN 5.25 KCAL/MIN * 45 MINS * 4 TIMES PER WEEK = 945 KCAL/WK HOW MANY MET * MIN/ WK?

19 PROGRESSION DEPENDS ON FITT-VP PRINCIPLE FOR CARDIO GOALS HEALTH TRAINING RESPONSE DONE BY INCREASING FITT FIRST TIME AFTER 1 MONTH, FREQUENCY, INTENSITY AND TIME OVER 4-8 MONTHS

20 RESISTANCE TRAINING

21 GENERAL PRINCIPLES SPECIFICITY SAID- SPECIFIC ADAPTATIONS TO INCREASED DEMANDS TRAINING RESULTS BASED ON TYPE OF TRAINING PROGRAM PLAN SHOULD LOOK LIKE GOALS

22 FREQUENCY DEPENDS ON GOALS RECOMMENDED FITT-VP FOR MUSCULAR FITNESS 2-3 DAYS PER WEEK FOR MAJOR MUSCLE GROUPS 48 HOURS BETWEEN A GIVEN MUSCLE GROUP WORKOUT

23 INTENSITY FITT-VP FOR MUSCULAR FITNESS GO TO MUSCLE FATIGUE, NOT FAILURE RECOMMENDED TO IMPROVE 8-12 REPS AT 60-80% OF 1RM FOR ELDERLY OR DECONDITIONED REPS AT 5/6 OUT OF 10 FOR EXERTION

24 TIME DEPENDS ON FITT-VP FOR MUSCULAR FITNESS PROGRAM DESIGN TIME AVAILABILITY RECOMMENDED EACH MUSCLE GROUP 2-4 SETS 2-3 MINUTES BETWEEN SETS

25 TYPE FITT-VP FOR MUSCULAR FITNESS KEEP MUSCLE BALANCE SINGLE AND MULTI-JOINT CAN USE FREE WEIGHTS MACHINES BANDS BODY WEIGHT ROPES TRX

26 VOLUME FITT-VP FOR MUSCULAR FITNESS 2-4 SETS PER MUSCLE GROUP MADE OF 1 OR MORE EXERCISES

27 FITT-VP PRINCIPLE FOR MUSCULAR FITNESS PROGRESSION DONE BY RESISTANCE REPS SETS FREQUENCY

28 GENERAL PRINCIPLES TO MAINTAIN NEED NOT PROGRESSIVELY OVERLOAD TRAIN MUSCLE GROUPS AS LITTLE A 1 DAY/ WK

29 FLEXIBILITY

30 FITT-VP FOR FLEXIBILITY FREQUENCY 2-3 DAYS PER WEEK

31 FITT-VP FOR FLEXIBILITY INTENSITY MOVE TO POINT OF MILD TIGHTNESS WITHOUT DISCOMFORT NEVER PAIN

32 FITT-VP FOR FLEXIBILITY TIME AT LEAST 10 MINUTES PER SESSION ALL MAJOR MUSCLE GROUPS 4 REPS EACH STRETCH

33 FITT-VP FOR FLEXIBILITY TYPE STATIC STRETCHING DYNAMIC BALLISTIC PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)

34 FITT-VP FOR FLEXIBILITY VOLUME ALL MAJOR MUSCLE GROUPS STRETCH HELD SECONDS TOTAL 60 SECONDS EACH JOINT

35 NEUROMOTOR EXERCISE

36 NEUROMOTOR EXERCISE FUNCTIONAL FITNESS TRAINING BALANCE COORDINATION PROPRIOCEPTIVE TRAINING- KNOWING WHERE ALL YOUR PARTS ARE IN SPACE AT ANY GIVEN TIME CORE FITNESS

37 FREQUENCY 2-3 DAYS PER WEEK INTENSITY FITT FOR NEUROMOTOR EXERCISE BASE OF SUPPORT SIZE DISPLACE CENTER OF MASS CHANGING PERIPHERAL FEEDBACK

38 TIME TYPE FITT FOR NEUROMOTOR EXERCISE MINS AT A TIME TOTALING 60 MINUTES PER WEEK BALANCE CHALLENGING ACTIVITIES TAI CHI PILATES YOGA

39 RESISTANCE TRAINING- THE BASICS SPECIFICITY OF TRAINING SAID ONLY MUSCLES TRAINED WILL ADAPT THE ADAPTATION WILL MATCH THE DEMANDS

40 RESISTANCE TRAINING- THE BASICS PROGRESSIVE OVERLOAD MUST CONTINUE TO INCREASE STIMULUS TO SEE CONTINUED PROGRESS VARIATION IN TRAINING OVER TIME, EXERCISE STIMULUS MUST CHANGE

41 RESISTANCE TRAINING PROGRAMS

42 RESISTANCE TRAINING- THE BASICS PERIODIZATION LONG TERM CYCLIC STRUCTURE OF TRAINING WITH VARIED FOCUSES (VOLUME, INTENSITY, FREQUENCY, REST) TO OPTIMIZE PERFORMANCE PRIORITIZATION OF TRAINING HAVE FOCUS GOAL FOR EACH TRAINING CYCLE

43 PROGRAM DESIGN- THE PROCESS KEEP IT SAFE AND EFFECTIVE MUST CONSIDER SPORT/ ACTIVITY NEEDS TRAINING RESPONSE AVAILABLE INFO CONTINUAL PROCESS PLAN ASSESS CHANGE

44 WHAT DO YOU NEED AND HOW DO YOU NEED IT? NEEDS ANALYSIS MAIN GOALS TIME FRAME REALISTIC EXPECTATIONS WHICH AREAS TO TRAIN? MUSCLES/ MOVEMENTS ENERGY SOURCES INJURY HEALTH SITUATIONS

45 GOAL SETTING IN GENERAL

46 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES CHOICE OF EXERCISES PRIMARY EXERCISES VS. ASSISTANCE EXERCISES MUTLI-JOINT VS. SINGLE-JOINT BILATERAL VS. UNILATERAL

47 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES MODE OF RESISTANCE VARIABLE RESISTANCE TRAINING BANDS CHAINS DYNAMIC CONSTANT EXTERNAL RESISTANCE DUMBBELLS BARBELLS KETTLE BELLS MACHINE WEIGHTS MEDICINE BALLS

48 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES MODE OF RESISTANCE STATIC RESISTANCE DEVICES ISOMETRICS OTHER RESISTANCE ISOKINETICS

49 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES CHOICE OF EXERCISES PRIMARY EXERCISES VS. ASSISTANCE EXERCISES MUTLI-JOINT VS. SINGLE-JOINT BILATERAL VS. UNILATERAL ORDER OF EXERCISES RESISTANCE AND REPS SETS REST PERIOD BETWEEN SETS FREQUENCY

50 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES CHOICE OF EXERCISES PRIMARY EXERCISES VS. ASSISTANCE EXERCISES MUTLI-JOINT VS. SINGLE-JOINT BILATERAL VS. UNILATERAL

51 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES ORDER OF EXERCISES LARGER MUSCLE GROUPS FIRST MULTI JOINT FIRST ALTERNATE UPPER/LOWER OR PUSH/PULL EXPLOSIVE/ POWER LIFTS FIRST WEAK AREAS FIRST MOST INTENSE TO LEAST ON ONE MUSCLE GROUP

52 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES RESISTANCE AND REPS SET RM TARGET OR TARGET RANGE- ABSOLUTE RESISTANCE OR USE PERCENTAGE OF 1RM GOOD FOR BIG LIFTS SHOULD BE CHECKED WEEKLY IMPRACTICAL GO TO MUSCLE FAILURE- MOMENTARY MUSCLE FATIGUE DIFFERENCES EXIST BETWEEN DIFFERENT FORMS OF RESISTANCE ALIGN WITH GOALS

53 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES SETS CAN BE DIFFERENT FOR DIFFERENT EXERCISES ONE SET PROGRAMS- BEGINNERS MORE SETS- MORE RESULT VOLUME= SETS X REPS X RESISTANCE

54 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES FREQUENCY CONSIDER FITNESS LEVEL GOALS SPORT SEASON ROUTINE TYPE 2-3 DAYS IS SUFFICIENT 4-5 DAYS FOR INTERMEDIATE 4-6 DAYS FOR ADVANCED

55 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES REST PERIOD BETWEEN SETS REPLENISH ATP-CP SYSTEM ADVANCED STRENGTH = 2-5 MINUTES FOR BIG LIFTS NOVICE/INTERMEDIATE= 2-3 MINUTES FOR LARGE MULTI-JOINT POWER= 3 MINUTE MIN HYPERTROPHY= SEC HIGH INTENSITY DRILLS= 1: 10 WORK TO REST RATIO LOW-MODERATE INTENSITY DRILLS= 1:5 WORK TO REST RATIO

56 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES REST PERIOD BETWEEN SETS HEAVIER RESISTANCE= MORE REST OBSERVE CLIENT, CONSIDER AGE

57 GIVE YOU WHAT YOU NEED ACUTE PROGRAM VARIABLES MOTOR UNIT RECRUITMENT SIZE PRINCIPLE MUSCLE ACTIONS CONCENTRIC* ISOMETRIC ECCENTRIC* FULL ROM!!!

58 GIVE YOU WHAT YOU NEED- PERIODIZATION SYSTEMATIC CHANGING OF VARIABLES DURING DIFFERENT PHASES CHANGE STIMULI -INCREASE PERFORMANCE KEEP IT INTERESTING AVOID OVERTRAINING USUALLY FOR PRIMARY EXERCISES

59 GIVE YOU WHAT YOU NEED- PERIODIZATION PHASES MICROCYCLE- ONE VARIABLE PHASE 1-4 WEEKS MESOCYCLE- A GIVEN SET OF PHASES, 4-6 PER YEAR MACROCYCLE- A YEAR INCLUDING ALL PHASES

60 GIVE YOU WHAT YOU NEED- PERIODIZATION TRADITIONAL LINEAR PROGRAM HYPERTROPHY PHASE STRENGTH/POWER PHASE PEAKING PHASE RECOVERY PHASE

61 GIVE YOU WHAT YOU NEED- PERIODIZATION TRADITIONAL LINEAR PROGRAM INCREASING INTENSITY TO A PEAK VOLUME DECREASES FOR MOST

62 GIVE YOU WHAT YOU NEED- PERIODIZATION REVERSE LINEAR PROGRAM DO THE OPPOSITE GOOD FOR MUSCLE ENDURANCE NONLINEAR PROGRAM DAILY UNDULATING PERIODIZATION VARY VOLUME AND INTENSITY WITHIN A WEEK SHOWN TO HAVE BEST RESULTS MORE FLEXIBLE WITH SCHEDULE

63 GIVE YOU WHAT YOU NEED- PERIODIZATION FLEXIBLE NONLINEAR PROGRAM SET WORKOUTS PRESCRIBED BUT COMPLETE EACH AS YOU FEEL IN THE SET MESOCYCLE TIME

64 Effective Teaching to Clients Visual- seeing Images/ videos/ mirrors/ visual exercise cues Auditory- hearing Verbal instruction and cues/ be clear Kinesthetic- direct involvement after concise explanation Palpate muscle/ guide through movement

65 Safely Demonstrate All types of exercises 1 st with verbal explanation 2 nd physical demonstration

66 Model Alignment Position Breathing Timing PRACTICE AND PROVIDE FEEDBACK

67 Spotting Goal- Injury prevention Be in a position to be able to assist client Get help for heavy weight Pay attention. Know proper form/ grips. Know number of reps planned. Know plan of action for serious injury.

68 BACK SQUAT

69 DUMBBELL PRESS

70 BENCH PRESS

71 PULL UPS

72 POWER LIFTS DON T SPOT

73 Valsalva Maneuver Forced exhalation against a closed airway (glottis) Holding breath while straining Increases intra-thoracic pressure Provides more back support Increased BP response Dizziness, fainting less blood flow to heart, stroke DON T HOLD YOUR BREATH Engage abdominals

74 PRIMARY RESISTANCE TRAINING GOALS HYPERTROPHY INCREASE IN MUSCLE SIZE OR MASS MUSCULAR ENDURANCE MORE MUSCLE STAMINA MUSCULAR STRENGTH LIFTING HEAVIER- STRENGTH AND POWER

75 DID YOU GET WHAT YOU NEED?

76 CARDIORESPIRATORY TRAINING

77 GENERAL TRAINING PRINCIPLES CARDIO IS LARGE MUSCLE REPETITIVE MODERATE- HIGH INTENSITY EXTENDED PERIOD OF TIME OVERLOAD.. STRESS ON THE CARDIO AND RESPIRATORY SYSTEMS MUST INCREASE HR AND RESPIRATION

78 FITT- VP FOR CARDIO FREQUENCY MODERATE 5+ DAYS / WK VIGOROUS 3+ DAYS /WK COMBO 3-5+ DAYS /WK

79 FITT- VP FOR CARDIO INTENSITY MODERATE AND/OR VIGOROUS MOST ADULTS LIGHT- MODERATE DECONDITIONED PEOPLE

80 FITT- VP FOR CARDIO INTENSITY ASSESSMENT % VO 2 R = OXYGEN UPTAKE RESERVE 40 AND 50% - 89% VO 2 R INTENSITY IS THEN MATCHED UP TO WORKLOAD BASED ON METABOLIC EQUATIONS DOESN T TAKE INTO ACCOUNT ENVIRONMENT AND RESPONSE

81 FITT- VP FOR CARDIO INTENSITY ASSESSMENT OR CONVERT OXYGEN CONSUMPTION TO MET VALUES DIVIDE BY 3.5 INTENSITY IS THEN MATCHED UP TO WORKLOAD ON TABLES LIMITS CARDIO TO PREDETERMINED SETTINGS

82 FITT- VP FOR CARDIO INTENSITY ASSESSMENT HEART RATE MAX 64 AND 70% - 94% HR MAX HEART RATE RESERVE 60-85% HRR ACTIVE 40-50% HRR DECONDITIONED

83 FITT- VP FOR CARDIO INTENSITY ASSESSMENT RPE SOMEWHAT HARD TO HARD GOOD FOR OLDER PEOPLE, THOSE ON MEDICATION, PREGNANT TALK TEST SHOULD BE ABLE TO HAVE A CONVERSATION GET CLOSE TO WHERE IT GETS DIFFICULT

84 TIME MODERATE EXERCISE MIN (150 MIN/WK) VIGOROUS EXERCISE OR COMBO MIN (75 MIN/WK) FOR DECONDITIONED PEOPLE EVEN LESS THAN 20 MIN BENEFICIAL FOR WEIGHT LOSS MIN ( MIN/WK) FITT- VP FOR CARDIO

85 FITT- VP FOR CARDIO TYPE MAJOR MUSCLE GROUPS RHYTHMIC CONTINUOUS CONSIDER LEVEL OF DIFFICULTY

86 FITT- VP FOR CARDIO VOLUME FREQUENCY * INTENSITY * TIME MET*MIN/WK KCAL PER DAY

87 FITT- VP FOR CARDIO PROGRESSION RATE DEPENDS ON INDIVIDUAL AND SITUATION ADJUST DURATION FREQUENCY INTENSITY

88 FITT- VP FOR CARDIO PATTERN OR SET UP ONE CONTINUOUS BOUT MULTIPLE 10+ MIN SESSIONS ACCUMULATED FOR DECONDITIONED PERSONS LESS THAN 10 MIN BOUTS MAY HELP

89 OVERTRAINING OVERVIEW TRAINING LOAD EXCEEDS YOUR RECOVERY CAPACITY TOO HIGH INTENSITY TOO HIGH VOLUME DECREASED OR PLATEAUED PERFORMANCE

90 OVERTRAINING SIGNS AND SYMPTOMS PERFORMANCE IS IMPAIRED OR PLATEAUED DECREASED COORDINATION CHRONIC FATIGUE SLEEP AND EATING DISORDERED HEADACHES, STOMACH ISSUES MUSCLE AND JOINT PAIN/ DAMAGE

91 OVERTRAINING PREVENTION PROPER PROGRAM DESIGN PLANNED VOLUME AND VARIATION OF WORK PROPER NUTRITION SUFFICIENT RECOVERY TIME REST AND/ OR DECREASE IN VOLUME CAN REVERSE EFFECTS

92 FLEXIBILITY TRAINING PROGRAM

93 FLEXIBILITY INFLUENCED BY JOINT STRUCTURE INJURY LENGTH OF ANTAGONIST MUSCLES TEMPERATURE OF MUSCLES MUSCLE BULK AGE DETERIORATION OF STRUCTURES AND MORE RIGID CONNECTIVE TISSUES SEX DIFFERENT BONE STRUCTURES PHYSICAL ACTIVITY

94 FLEXIBILITY TRAINING BENEFITS INCREASED RANGE OF MOTION IMPROVED PERFORMANCE FOR ADLS AID WITH BALANCE AND POSTURAL STABILITY RISKS HYPERMOBILITY NOT NECESSARILY DECREASED STRENGTH STRETCHING ACUTELY REDUCES POWER/ STRENGTH NOT PREVENTING INJURY DEPENDS OF THE ACTIVITY- GOOD FOR EXPLOSIVE MOVEMENTS TEMPORARY EFFECTS SHORT ACUTE IMPACT, LONG DURATION TRAINING TO INCREASE ROM

95 ACTIVE CATEGORIES OF STRETCHING RELAX THE MUSCLE YOU RE TRYING TO STRETCH AND ENGAGE OPPOSING MUSCLE PASSIVE OUTSIDE ASSISTANCE IS HELPING ACHIEVE THE STRETCH USES BODYWEIGHT, GRAVITY, A STRAP, ANOTHER PERSON BE CAREFUL OUTSIDE FORCE IS NOT TOO MUCH

96 STATIC TYPES OF STRETCHING SLOWLY MOVING TO MINOR DISCOMFORT THEN HOLDING STRETCH DYNAMIC MOVEMENT ALONG WITH MUSCLE TENSION DEVELOPMENT OFTEN LIKE A SPORT SPECIFIC WARM-UP BALLISTIC USES MOMENTUM TO PRODUCE JERKY, BOUNCING MOVEMENT TO PEAK STRETCH PROPRIOCEPTIVE NEURAL FACILITATION (PNF) AN OPPOSITE ISOMETRIC CONTRACTION PERFORMED FOLLOWED BY A STATIC STRETCH

97 FITT-VP FOR FLEXIBILITY FREQUENCY 2-3 DAYS PER WEEK DAILY IS MOST EFFECTIVE INTENSITY MILD DISCOMFORT THEN HOLD RPE OF 13-15

98 FITT-VP FOR FLEXIBILITY TIME HOLD SEC TYPE COMBINATION OF TYPES INVOLVE MAJOR MUSCLE GROUPS

99 FITT-VP FOR FLEXIBILITY VOLUME 60 SEC TOTAL PER JOINT PROGRESSION UNKNOWN

100 FLEXIBILITY- THINGS TO KEEP IN MIND BEGIN WITH A BRIEF AEROBIC WARM-UP INCREASE MUSCLE TEMPERATURE DO AT END OF WORKOUT KEEP BREATHING SLOW AND CONTROLLED EXHALE AS REACHING END POINT OF STRETCH, INHALE RETURNING KEEP PROPER POSTURE HIPS AND BACK NEUTRAL SHOULDERS RELAXED

101 FLEXIBILITY- THINGS TO KEEP IN MIND ARTHRITIS- INFLAMMATION OF A JOINT DURING FLARE UPS- GENTLY MOVE JOINTS THROUGH FULL ROM STRETCH WHEN PAIN IS LEAST SEVERE LET YOU KNOW OF PAIN FOLLOWING A TRAINING SESSION BE AWARE OF ANTI-INFLAMMATORY MEDS, DON T OVERWORK MUSCULAR IMBALANCE CAUSE POSTURAL ALIGNMENT ISSUES AND INJURY STRENGTHEN THE WEAK MUSCLES STRETCH THE SHORTER MUSCLES

102 FLEXIBILITY- THINGS TO KEEP IN MIND OSTEOPOROSIS- BONE MINERAL DENSITY REDUCED AVOID CHANCE OF FRACTURE TWISTING, BENDING, OR COMPRESSION OF SPINE STRESS ON WRISTS AND HIPS HIP FRACTURE/REPLACEMENT AVOID EXCESSIVE INTERNAL ROTATION ADDUCTION FLEXION

103 ADVANCED TRAINING

104 ADVANCED RESISTANCE TRAINING HEAVY AND FORCED NEGATIVES ASSISTED CONCENTRIC PHASE SLOW ECCENTRIC PHASE WITH HEAVY LOAD OR REGULAR CONCENTRIC WITH ADDED FORCE ON THE ECCENTRIC

105 FUNCTIONAL ISOMETRICS ADVANCED RESISTANCE TRAINING FORCEFUL STATIC CONTRACTION- PUSHING OR PULLING- AT CERTAIN POINTS IN THE ROM ****

106 ADVANCED RESISTANCE TRAINING PARTIAL REPS NOT FULL ROM USE ROM AROUND STICKING POINT TO WORK PAST IT OR PLACE OF MAX FORCE PRODUCTION WITH INCREASED LOAD

107 ADVANCED RESISTANCE TRAINING VARIABLE RESISTANCE USING SPECIALIZED MACHINES, BANDS OR CHAINS TO VARY RESISTANCE ** FORCED REPS GO A SET BEYOND FAILURE WITH ASSISTANCE OF SPOTTER

108 ADVANCED RESISTANCE TRAINING CONTRAST SETS ACROSS SETS- DECREASE THE RESISTANCE AND INCREASE THE REPS BREAKDOWN SETS EXTENDS THE SET AFTER FATIGUES WITH ONE WEIGHT, QUICKLY LIGHTEN WEIGHT AND CONTINUE TO FAILURE AND REPEAT

109 ADVANCED RESISTANCE TRAINING COMBINING EXERCISES TWO EXERCISES SIMULTANEOUSLY OR CONSECUTIVELY WITHOUT REST QUALITY TRAINING GRADUALLY DECREASING THE REST TIME BETWEEN SETS TO A POINT DISCONTINUOUS SETS RESTING WITHIN A SET TO INCREASE QUALITY OF LIFT AND LIMIT FATIGUE

110 ADVANCED RESISTANCE TRAINING MOTION SPECIFIC TRAINING OR FUNCTIONAL TRAINING EXERCISES TYPICALLY USE ENTIRE BODY OR CORE MUSCULATURE MULTIPLANAR MOVEMENTS, UNSTABLE ENVIRONMENTS USED USUALLY LOWER RESISTANCE STRENGTHEN CORE AND OTHER STABILIZING MUSCLES

111 ADVANCED RESISTANCE TRAINING OLYMPIC LIFTS MOST COMPLEX BUT MOST EFFECTIVE FOR TOTAL BODY POWER REQUIRE SPECIAL TRAINING AND EQUIPMENT SETUP HAVE PROGRESSIONS, VARIATIONS

112

113 ADVANCED TRAINING PLYOMETRICS ENCOMPASS STRETCH-SHORTENING CYCLE PRE-STRETCH ENABLES A FORCEFUL/ EXPLOSIVE CONTRACTION APPLY ALL STANDARD SAFETY MEASURES WARM-UP SAFE AREA SKILL= EXERCISE SELECTION TECHNIQUE GRADUAL PROGRESS

114 ADVANCED TRAINING BALLISTIC RESISTANCE TRAINING MINIMIZE DECELERATION IN CONCENTRIC PHASE ***

115 ADVANCED TRAINING SPEED AND AGILITY TRAINING MEASURE WITH 40 YD DASH T TEST **** TRAIN WITH DRILLS SPRINTS OVERSPEED TRAINING REACTIVE AGILITY DRILLS

116 ADVANCED TRAINING AEROBIC TRAINING PERFORM NEAR MAX FOR EXTENDED TIME MEASURE WITH 300 YARD SHUTTLE TRAIN WITH LONGER SPRINTS SHORTER RESTS INTERVAL TRAINING CIRCUIT RESISTANCE TRAINING

117 SPECIAL POPULATIONS READY THE TITLE OF THE COURSE ALL IN ONE DAY

118 PROGRAMMING FOR CHILDREN AGE MINUTES MODERATE TO VIGOROUS ACTIVITY PER DAY INCLUDE RESISTANCE OR BONE LOADING ACTIVITY 3 DAYS PER WEEK GENERALLY DON T NEED SCREENING/ TESTING COMPARABLE RESPONSES TO EXERCISES BUT WITH LIMITED MAX CAPACITIES

119 PROGRAMMING FOR CHILDREN YOUR JOB: DESIGN SHOULD TARGET AEROBIC ENDURANCE MUSCULAR STRENGTHENING BONE STRENGTHENING AGE APPROPRIATE ACTIVITIES VARIED, ENJOYABLE, AND SAFE THINGS SUGGESTIONS FOR PARENTS

120 PROGRAMMING FOR CHILDREN CONSIDERATIONS AVOID EXTREME INTENSITIES AVOID ADULT SIZED EQUIPMENT KEEP KIDS PROPERLY HYDRATED NOT TOO COLD OR HOT CONSULT WITH KID S MEDICAL TEAM IF THEY HAVE SPECIAL HEALTH SITUATIONS

121 PROGRAMMING FOR OLDER ADULTS AGE 65 AND OLDER BETWEEN AGES 50 AND 64, WITH SIGNIFICANT CHRONIC CONDITION OR FUNCTIONAL LIMITATION VARIATION IN FITNESS LEVEL GENETICS HEALTH DISEASE/ INJURY EXERCISE HISTORY

122 PROGRAMMING FOR OLDER ADULTS PHYSIOLOGICAL CHANGES WITH AGING: MAX HR DECLINES MAX SV DECLINES MAX CO DECLINES MAX VO2 DECLINES ANAEROBIC CAPACITY DECLINES BP INCREASES BLOOD FLOW TO BRAIN DECREASES SLOWER REACTION TIMES MUSCLE MASS/ FIBERS DECREASE BONE DENSITY DECREASES

123 PROGRAMMING FOR OLDER ADULTS 50% OF NOTED CHANGES ARE DO TO SEDENTARY LIVING! EXERCISE WILL IMPROVE QUALITY OF LIFE LENGTH OF LIFE

124 PROGRAMMING FOR OLDER ADULTS TESTING THOROUGH SCREENING, STRATIFICATION, ASSESSMENTS TRAINING GOALS PREVENT OR DELAY CHRONIC ILLNESS MAINTAIN OR ENHANCE CARDIO FITNESS LEVELS PREVENT FUNCTIONAL LIMITATIONS

125 PROGRAMMING FOR OLDER ADULTS CONSIDERATIONS CARDIO SAME FIT BE AWARE OF ORTHOPEDIC CONCERNS FOR TYPE USE RPE FOR INTENSITY BE AWARE OF MEDS AND RISK FACTORS MUSCULAR PROPER INSTRUCTION ON TECHNIQUE AND POSTURE 1 SET, REPS

126 PROGRAMMING FOR OLDER ADULTS CONSIDERATIONS FLEXIBILITY WARM UP MUSCLES ANY ARTHRITIS OR OSTEOPOROSIS? BALANCE STATIC AND DYNAMIC BALANCE WORK 2X PER WEEK KEEP SAFE ENVIRONMENT

127 PROGRAMMING FOR CVD TRAINING GOALS RISK FACTOR REDUCTION FOCUS ON CARDIO MAINTAIN MUSCULAR FITNESS FOR ADLS

128 PROGRAMMING FOR CVD CONSIDERATIONS CARDIO INTENSITY IS VERY IMPORTANT 40-80% OF HRR OR VO2R, DECONDITIONED CAN BE LOWER RPE OF PROGRESSED TO MUSCULAR GET DOCTOR CLEARANCE MONITOR BREATHING, GRIPPING, STRAINING

129 PROGRAMMING FOR PREGNANCY TRAINING GOALS AVOID EXCESS WEIGHT GAIN REDUCE RISK OF GEST. DIABETES REDUCE RISK OF BACK PAIN PREVENT DECREASES IN FITNESS

130 PROGRAMMING FOR PREGNANCY TRAINING GOALS AVOID EXCESS WEIGHT GAIN REDUCE RISK OF GEST. DIABETES REDUCE RISK OF BACK PAIN PREVENT DECREASES IN FITNESS

131 PROGRAMMING FOR PREGNANCY SCREENING CLEARED WITH OBSTETRICIAN

132 PROGRAMMING FOR PREGNANCY CONSIDERATIONS GENERAL FEEL SICK FIRST TRIMESTER ABOUT 300 KCALS MORE PER DAY KEEP HYDRATED AND CLOTHING APPROPRIATE FOR TEMP. NOT A TIME FOR BIG IMPROVEMENTS 4-6 WEEKS POSTPARTUM STILL HAVING SIMILAR CHANGES

133 PROGRAMMING FOR PREGNANCY CONSIDERATIONS CARDIO USE RPE, FOR TYPE, AVOID FALL RISK ABDOMINAL TRAUMA JOINT STRESS RESISTANCE NO SUPINE AFTER 1 ST TRIMESTER NO HIGH INTENSITY OR ISOMETRIC HOLDS MAINTAIN NORMAL JOINT ROM, NOT MORE

134 PROGRAMMING FOR DIABETES TRAINING GOALS IMPROVE CARDIO FITNESS IMPROVE FLEXIBILITY REDUCE BODY WEIGHT IMPROVE GLUCOSE/ INSULIN CONTROL IMPROVE BLOOD LIPID PROFILE REDUCE BP

135 PROGRAMMING FOR DIABETES CONSIDERATIONS GENERAL STAY IN TOUCH WITH DOCTOR MONITOR GLUCOSE PRE AND POST EXERCISE ADJUST CARB INTAKE AND INSULIN FOR EXERCISE EAT CARBS AFTER EVENING EXERCISE STAY HYDRATED AND WEAR APPROPRIATE CLOTHING

136 PROGRAMMING FOR DIABETES CONSIDERATIONS CARDIO HAS INSULIN-LIKE EFFECT SO AVOID HYPOGLYCEMIA DURING OR AFTER FREQ- 3-7 DAYS/WK INTENSITY % OF HRR MUSCULAR LOWER INTENSITY CONSIDER NERVE/EYE ISSUES

137 PROGRAMMING FOR OBESITY TRAINING GOALS MAXIMIZE CALORIC EXPENDITURE MAINTAIN OR INCREASE LEAN TISSUE LOWER RISK OF MORTALITY AND ISSUES IMPROVE APPETITE CONTROL IMPROVE MOOD STATE

138 PROGRAMMING FOR OBESITY CONSIDERATIONS GENERAL KEEP REALISTIC EXPECTATIONS WATCH FOR THERMO-REGULALTION DIET MUST BE ALTERED AS WELL KEEP JOINT STRESS IN MIND

139 PROGRAMMING FOR OBESITY CONSIDERATIONS CARDIO MINIMUM OF 150 MIN/WK, BUT IDEALLY MIN/WK FREQ- 5+DAYS/WK INTENSITY- START 40-59% OF HRR MINS, 10 MIN BOUTS IF NEEDED MUSCULAR IMPORTANT FOR RISK FACTOR REDUCTION

140 PROGRAMMING FOR HYPERTENSION TRAINING GOALS LOWER BOTH BP AT REST AND DURING EXERCISE LOWER MORTALITY RISK LOWER COMORBIDITY RISK PURSUE OTHER LIFESTYLE CHANGES

141 PROGRAMMING FOR HYPERTENSION CONSIDERATIONS GENERAL BE FAMILIAR WITH THEIR MEDS PROLONG COOL-DOWN AVOID EXERCISE IF BP OVER 200/110 STOP IF BP OVER 220/105 OR SYSTOLIC DROPS

142 PROGRAMMING FOR HYPERTENSION CONSIDERATIONS CARDIO FREQ- 5+DAYS/WK INTENSITY- START 40-59% OF HRR; USE RPE IF ON MEDICATION, MINS MUSCULAR NOT THE PRIMARY THING 60-80% 1RM PROPER FORM AND BREATHING VERY IMPORTNANT