ACTIVATE 2017 Prgram Design - Addressing Cmmn Errrs Presented by Kevin Darby CASE STUDY Male, 55 Years Old, wrks in an ffice in a senir executive psitin. 6 0 230 lbs, 26% bdy fat, married with tw teenage children. The client des nt wrk ut n a regular basis. He has high bld pressure and a histry f heart disease in his family. Owns a cttage, which he visits year rund. He likes t chp firewd frm trees that have fallen dwn. He uses the wd in his fireplace, which has been designed s that he can heat the cttage with wd if he likes. It is an activity that he really enjys ding. Has intermittent back pain, flares up a cuple f times a year. 5 OPPORTUNITIES FOR IMPROVEMENT 1. 2. 3. 4. 5. www.dtsfitnesseducatin.cm Page 1 f 7
EXERCISE PROGRAM 2 DAYS A WEEK DAY 1 - LOWER BODY Set Exercise Sets Reps Temp Rest A1 Leg Press 4 12 Slw 120s A2 1 Leg Rmanian Deadlifts 4 12 Slw 120s B1 Lunge Walking (DB) 4 12 Med 120s B2 Lw Handle Sled Pushes - 10M 4 12 120s C1 Crunches 4 12 120s C2 Russian Twists (MB) 4 12 120s DAY 2 - UPPER BODY Set Exercise Sets Reps Temp Rest A1 Bench Press 4 12 Slw 120s A2 Lat Pulldwn 4 12 Slw 120s B1 1 Arm Shulder Press 4 12 Med 120s B2 1 Arm Bent Over Rw (DB) 4 12 120s C1 1 Arm Bicep Curl 4 12 120s C2 Tricep Push Dwn 4 12 120s www.dtsfitnesseducatin.cm Page 2 f 7
PROGRAM DESIGN CONSIDERATIONS #1 ASK the questin: 1. EXERCISE CHOICES 2. PROGRAMMING FUNDAMENTALS a. Pain b. Capacity versus demand c. Gals a. Length f the prgram b. Reps c. Sets d. Rest e. Temp f. Ttal bdy versus split prgramming g. Vlume h. Upper and Lwer Crss cnsideratins i. Pull versus push bias j. Exercise pairings www.dtsfitnesseducatin.cm Page 3 f 7
Rw Test 5 min r 1500M rw test. Chice is dependant n level f fitness 5 min fr less cnditined and little experience with the rwer 1500M fr better cnditined and mre experience with the rwer. Calculated maximum heart rate Actual Maximum heart rate at cnclusin f test 1 MIN HR recvery *Recvery f 18 beats per minute r less presents an pprtunity (Watanabe, 2001) *Recvery f 12 beats r less per minute is cnsidered abnrmal and predictive f early death (Cle, 1999) Calculate MAS Ttal time Ttal distance cvered Maximum aerbic speed: ttal distance in meters / time in secnds 105% f maximum aerbic speed 110% f maximum aerbic speed 115% f maximum aerbic speed www.dtsfitnesseducatin.cm Page 4 f 7
Prgramming (Change mdality every 6 weeks) 2-3 times per week (shrt, medium, lng r a cmbinatin f all three). Can be dne in cmbinatin with resistance training r independently. Shrt sessin Rest interval is active, very slw but cntinuus pace 6 minutes r less ttal time with intervals f 30 secnds r less (SIT) Measure HR at end f last interval Measure HR recvery 1 minute after exercise stps (2 min and 3 min ptinal) 30: 240 x 3-4 reps (SIT - Wingate prtcl, Giblala research) * mre than 6 min 30:90 x 2 @ 115% f MAS. 30:60 x 3-6 @ 115% f MAS 20:40 x 4-6 @ 115% f MAS. Medium sessin Rest interval is active, very slw but cntinuus pace 6-12 minutes ttal time with intervals f 30-90 secnds Measure HR at end f last interval Measure HR recvery 1 minute after exercise stps (2 min and 3 min ptinal) 60:60 x 10 (HIIT, Little prtcl), *mre than 12 minutes 60:120 x 2-4 @ 110% f MAS 60:90 x 3-4 @ 110% f MAS 90:90 x 2-4 @ 110% f MAS www.dtsfitnesseducatin.cm Page 5 f 7
Lng sessin - Optinal - Rest interval is very slw but cntinuus pace 13+ minutes plus, intervals f 90 secnds + Measure HR at end f last interval Measure HR recvery fr MIN 1. Up t minutes 2 and 3 if yu like. 4 min : 3 min x 4 (AIT) 4 min : 4 min x 2-3 @ 105% MAS Cmb: 5:5, 4:4, 3:3 @ 100% MAS Cmb: 90:90, 90:120, 90:180, 90:240, 90:300 @ 100% MAS Sample prgram 2 sessins per week pst resistance training Shrt + Med Prgram - Imprve aerbic fitness with minimum effective dse Duratin vs. intensity trade ff Week 1: 30 sec wrk interval : 30 sec active recvery x 3 @ 110% MAS 60 sec wrk interval : 120 sec active recvery x 2 @ 105% MAS Week 2; 30 sec wrk interval : 30 sec active recvery x 4 @110% MAS 60 sec wrk interval : 120 sec active recvery x 3 @ 105% MAS Week 3: 30 sec wrk interval : 30 sec active recvery x 5 @115% MAS 60 sec wrk interval : 90 sec active recvery x 4 @ 110% MAS Week 4: 30 sec wrk interval : 30 sec active recvery x 6 @115% MAS 60 sec wrk interval : 90 sec active recvery x 5 @ 110% MAS Week 5: Retest Week 6: Change Mdality RECORED DISTANCE COVERED EACH INT AND HR 1 MIN AFTER LAST INTERVAL www.dtsfitnesseducatin.cm Page 6 f 7
COURSE OFFERINGS DTS Level 1 Stretch t Win Fascial Stretch Therapy (FST) Animal Flw Functinal Nutritin Fascial Mbility Training Kettlebell Nutritin Fundamentals Olympic Weightlifting Pwerlifting Fundamentals Prfessinal Develpment Running Fundamentals Striking Fundamentals Register nline at www.dtsfitnesseducatin.cm www.dtsfitnesseducatin.cm Page 7 f 7