Resistance Training 101 Workshop

Transcription

1 UBC BodyWorks Fitness Centre Clinical Prevention Services Resistance Training 101 Workshop Presented By: Christina WM Sequeira, MKIN ACSM Certified Clinical Exercise Physiologist CSEP Exercise Physiologist Exercise is Medicine Credential Level III

2 Physical Activity and Health Recommendations Guidelines for Adults and Older Adults (ACSM & the Centre for Disease Control and Prevention (CDC) Updated: 2011 Present Goals: Enhance physical fitness Promote health by preventing or reducing risk factors for chronic disease

3 Physical Activity and Health Recommendations Adults and Older Adults (Table 1.1) Present Significant health benefits can be obtained by including a moderate amount of physical activity on most, if not all, days of the week. Source: Department of Health and Human Services, Centers for Disease Control and Prevention, 2008./2011 Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20 minutes a day, 3 days a week And Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise 2 days a week. 150 minutes of moderate intensity aerobic activity every week and muscle strengthening activities on 2 more days per week that work all major muscle groups (legs, hip, back, abdominals, chest, shoulders, arms) Or 75 minutes of vigorous intensity aerobic activity every week and muscle strengthening activities on 2 more days per week that work all major muscle groups (legs, hip, back, abdominals, chest, shoulders, arms) Source:

4 Physical Activity Recommendations 150 minutes of moderate intensity aerobic activity every week and muscle strengthening activities on 2 or more days per week that work all major muscle groups. Or 75 minutes of vigorous intensity aerobic activity every week and muscle strengthening activities on 2 or more days per week that work all major muscle groups. NOTE: Healthy older adults who have no limiting health conditions. Source: Centers for Disease Control and Prevention, 2014

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6 Recommendations Years

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8 Recommendations 65+ Years

9 Physical Activity and Health Recommendations Associated Risks NEW guidelines promote: Higher intensity physical activity Resistance training Participation from older adults

10 Physical Activity and Health Recommendations Associated Risks NEW recommendations apply to: Older adults (age 65+) who are generally fit and have no limiting health conditions (CDC) NOTE: Individuals who are unaccustomed to vigorous intensity exercise or who live a sedentary lifestyle should consult with a Physician before starting a high intensity exercise program.

11 Physical Activity and Health Recommendations Associated Risks Assess readiness Determine risk level Intensity? Exercise test? Medical supervision of exercise test required?

12 ACSM Risk Stratification LOW RISK Asymptomatic and meet no more than one Risk Factor Threshold MODERATE RISK HIGH RISK Asymptomatic and meet two or more Risk Factor Threshold Symptomatic (with one or more Major Signs/Symptoms Suggestive of Cardiovascular, Pulmonary or Metabolic Disease)or known cardiovascular, pulmonary or metabolic disease. ie: cardiovascular (cardiac, peripheral or cerebral vascular disease), pulmonary (COPD, asthma, cystic fibrosis or metabolic disease (diabetes, renal, liver or thyroid disorder). ACSM S Guidelines for Exercise Testing and Prescription. Seventh Edition. Lippincott Williams & Wilkins, 2006.

13 ACSM Risk Stratification Risk Factor Thresholds 1. Age 2. Hypertension 3. Prediabetes 4. Dyslipidemia 5. Family History 6. Sedentary Lifestyle 7. Obesity 8. Smoking

14 ACSM s Major Signs and Symptoms Suggestive of Cardiovascular, Pulmonary or Metabolic Disease Pain or discomfort (or other anginal equivalent) in the chest, neck, jaw, arms, or other areas that may be due to ischemia Dyspnea at rest or with mild exertion Dizziness or Syncope Orthopnea or paroxysmal nocturnal dyspnea Ankle edema SOURCE: ACSM S Guidelines for Exercise Testing and Prescription. Seventh Edition. Lippincott Williams & Wilkins, 2006.

15 ACSM s Major Signs and Symptoms Suggestive of Cardiovascular, Pulmonary or Metabolic Disease (cont d) Palpitations or tachycardia Intermittent claudication Known heart murmur Unusual fatigue or shortness of breath with usual activities SOURCE: ACSM S Guidelines for Exercise Testing and Prescription. Seventh Edition. Lippincott Williams & Wilkins, 2006.

16 General Exercise Programming The FITT VP Principle of Exercise Prescription: Frequency Intensity Time Type Volume Progression

17 General Exercise Programming Types of Training: Aerobic Resistance Flexibility Neuromotor Motor skills: gait, coordination, balance, proprioceptive training and agility

18 1.2 Laws of Training Principle #1: The Principle of Overload Principle #2: The Principle of Progression Principle #3: The Principle of Diminishing Returns Principle #4: The Principle of Reversibility Principle #5: The Principle of Specificity

19 Periodization for Strength Training Consider regular absences (ie: care, ill, travel) Agility Power Strength Hypertrophy Endurance Anatomical Adaptation 20 reps 15 reps 12 reps 10-8 reps 6 reps

20 Methods to Determine Exercise Intensity 1. HEART RATE Age predicted method: HR max = (220 age) x Intensity Karvonen method: HRR = ( [HR max HR rest] X Intensity ) + HR rest 2. RATING OF PERCEIVED EXERTION 3. TALK TEST

21 Methods to Determine Exercise Intensity - RPE Rate of Perceived Exertion 0 None at all Borg s Rating of Perceived Exertion (RPE) Scale 0.5 Very, very light 1 Very light 2 Light 3 Moderate 4 Somewhat hard 5 Hard 7 Very hard 10 Very, very hard

22 Exercise Techniques for Common Movement Patterns Educate clients about the importance of an athletic stance Increases stability Prevents injury Ensures safety

23 Exercise Techniques for Common Movement Patterns Primal movement patterns must be perfected BEFORE increasing the level of difficulty in an exercise. Squat Lunge Push Pull Twist Bend

24 Applying Bio-Motor Abilities Exercise programs should include: Balance Coordination Gait Proprioceptive Training Endurance Strength Power Agility Flexibility

25 Applying Bio-Motor Abilities Begin with exercises which require the greatest metabolic demand and mental concentration Ie: Resistance, power, agility, coordination training It is permissible to begin an exercise program with flexibility training only Resistance training can be incorporated at a later time

26 Applying Bio-Motor Abilities Order of Operations Fitness Class and Personal Training Sessions Order # Exercise Components: 1 Warm-Up (5-10 minutes) Flexibility Dynamic Movement Patterning Aerobic Activity 2 Agility/Coordination 3 Power Resistance Training 4 Strength Resistance Training 5 Endurance Aerobic Conditioning 6 Cool-Down (5-10 minutes) Flexibility - Static

27 Exercise Responses and Reducing Complications Common causes of emergencies: Inadequate warm-up / cool down Poorly prescribed exercise intensities Overly challenging prescription of exercise progressions

28 Exercise Responses and Reducing Complications 1. Ensure Medical Clearance and Follow-up. 2. Be Familiar with Emergency Procedures. 3. Promote Participant Education. 4. Initially Encourage Mild to Moderate Exercise Intensity. 5. Emphasize Appropriate Warm-up and Cool-Down Procedures, which Include Stretching. 6. Take Precautions in the Cold 7. Take Precautions in the Heat 8. Be Aware of the Effects of Altitude

29 Success Stories

30 Thank you Personal Trainer BOGO Sale Valid Until June 30/15