Transcript Putting Together a Complete Fitness Program

Training Principles,
Program Planning, &
Cardiorespiratory
Endurance
Pgs. 35 – 37 and
Chapters 7 and 3
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Lecture Objectives
Recall the minimum amount of physical activity a person needs.
Explain the components of the physical activity pyramid.
Identify and define the training principles.
List steps for developing a personal fitness program.
Formulate your own plan for putting your program into action
and maintaining your program.
6. Define cardiorespiratory (CR) endurance and understand it’s
benefits.
7. Recall the pattern of blood flow through muscles, heart, and
lungs.
8. Discuss how the body’s ability to utilize oxygen affects its ability
to perform prolonged dynamic large muscle group activity.
9. Describe importance of VO2max and other assessment tests.
10.State F.I.T.T. principle for CR endurance and compare to F.I.T.T.
principles for other components of fitness.
Getting Enough Exercise?
More than 55% of U.S. adults do
not engage in recommended
amounts of activity
25% are not active at all
Lifestyle Physical Activity
For health promotion:
 Expend about 150 calories—equivalent to
30 minutes of brisk walking—on most days
For health promotion and weight
management:
 Engage in 60 or more daily minutes of
activity to prevent unhealthy weight gain
 Engage in 60-90 daily minutes of activity
to sustain weight loss
Moderate Amounts of
Physical Activity
Physical Activity Pyramid
See Figure 2.4 Physical Activity Pyramid, page 30
Training Principles
Overload
Progression
Specificity
Reversibility
Diminished Returns
Putting Together a Complete
Fitness Program
Developing a
Personal Fitness Program
1. Set goals
2. Select activities
3. Set a target frequency, intensity, and time
for each activity
4. Set up a system of mini-goals and rewards
5. Include lifestyle physical activity in your
program
6. Develop tools for monitoring your progress
7. Make a commitment
1. Set Goals
Specific: detailed behavior to achieve
Measurable: must assess progress
Alterable: make adjustments as needed
Realistic: consider heredity, time, etc…
Time-based: set a date for achievement
 Always state goals in a positive way
 Try to choose performance-oriented goals
2. Select Activities
Select activities for each component
of health-related fitness
 Consider the following:
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Fun and interest
Your current skill and fitness level
Time and convenience
Cost
Any special health needs
3. Set Targets for FITT
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© McGraw-Hill Higher Education
4. Set Up a System of MiniGoals and Rewards
Create a Checklist of Objectives
Break specific goals into several
steps
Set a target date for each step
Allow several weeks between
mini-goals
Rewards?
5. Include Lifestyle Physical
Activity in Program
Be more active during your daily routine
Examples?
Use your health journal to track your
activities
6. Develop Tools for Monitoring
Your Progress
Post exercise log in
a visible location
Reassess program
every 3-4 months
7. Make a
Commitment
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© McGraw-Hill Higher Education
Putting Your Plan into Action
Start slowly and increase fitness gradually
Find an exercise buddy/Feed Your Motivation
Vary your activities (cross-training)
Cycle the volume and intensity of your
workouts (periodization)
Question yourself
Adapt to changing environments and
schedules
Expect fluctuations and lapses
Common Lapses or Setbacks
Injury/ Sickness
New Job/
Schedule
New baby
Family matter
Weather
What can you do?
Maintaining Your Program:
Fit for Life
Be safe
Have several exercise options
Keep an exercise journal
Reward yourself
Choose other healthy lifestyle
behaviors
 Nutrition
 Smoking
Cessation
 Alcohol Consumption
 Adequate Sleep
Be aware of health concerns
Sleep
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© McGraw-Hill Higher Education
Cardiorespiratory
Endurance
Cardiorespiratory Endurance
 Consists of the heart,
the blood vessels and
the respiratory system
 Definition
 Synonyms
Cardiorespiratory System
Images of the CV system
come up with subsequent
clicks
Muscles send deoxygenated blood to
heart
Heart sends deoxygenated blood to lungs
Lungs oxygenate the blood
Heart sends oxygenated blood to body
Characteristics of Blood Vessels
Good CR fitness requires a fit vascular system
Arteries pump oxygenated blood
and have muscular, elastic walls
that promote good circulation
Veins carry de-oxygenated blood
and rely on pumping action of
muscles to move blood
What are the benefits of
cardiorespiratory
endurance exercise?
Why is it important?
How Can You Improve
Your CR Fitness?
 Aerobic physical activity
that is more vigorous than
lifestyle physical activities.
 Examples?
 Assessments
 Laboratory test
 Field tests
Laboratory Test for
Cardiorespiratory Fitness

The best
indicator of
cardiovascular
fitness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2005 McGraw-Hill Higher Education
Field Tests for
Cardiorespiratory Endurance
Field tests for maximal
oxygen consumption:
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The 1-mile walk test
The 3-minute step test
The 1.5-mile run-walk test
Ergometer bike test
 12-minute swim
 12 minute jog/walk
Why are fitness
assessments valuable?
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2005 McGraw-Hill Higher Education
FITT Principle
important for Assignment 1!
Frequency=how often
Intensity=how hard
Time=how long (per session)
Type=mode of activity
Use to develop a CR End training program and to set goals!
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2005 McGraw-Hill Higher Education
F.I.T.T.: Frequency
 Train 3–5 days per week
 Beginners should start with 3 days
and work up to 5 days per week
 Less vs. more
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2005 McGraw-Hill Higher Education
I
F. .T.T: Intensity
 60 – 85% HRR
 55 – 90% max
HR
 12 – 18 RPE
See Figure 3.6, pg 71
Lab Connection: Calculating THR to determine target zone
I
F. .T.T: Intensity
Rating of Perceived Exertion
See Figure 3.5, pg. 69
T
F.I. .T: Time
 20–60 minutes
 Single session / multiple
sessions of 10 minutes or more
 Different intensity levels
require different durations
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2005 McGraw-Hill Higher Education
T
F.I.T. .: Type
-Jogging
-Walking
-Cycling
-Aerobic Dancing
-Group Exercise
-Swimming
-Tennis
-Racquetball
-Basketball
-Hiking
-Skiing
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 3 © 2005 McGraw-Hill Higher Education
F.I.T.T. for
Cardiorespiratory Endurance
 F: 3 – 5 days/week
 I: 60 – 85% HRR or
55 – 90% Max HR or
12 – 18 RPE
 T: 20 – 60 minutes
 T: Aerobic activity
Considerations
 Initial fitness condition
 Medical conditions
 Exercise injuries
 Heredity
 Age
 Gender
 Diet
More Considerations…
 Hydration / fluid
replacement
 Hot weather / heat illness
 Cold weather
 Air quality
 High altitudes
 Clothing / footwear
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Lecture Summary
Recall the minimum amount of physical activity a person needs.
Explain the components of the physical activity pyramid.
Identify and define the training principles.
List steps for developing a personal fitness program.
Formulate your own plan for putting your program into action
and maintaining your program.
6. Define cardiorespiratory (CR) endurance and understand it’s
benefits.
7. Recall the pattern of blood flow through muscles, heart, and
lungs.
8. Discuss how the body’s ability to utilize oxygen affects its ability
to perform prolonged dynamic large muscle group activity.
9. Describe importance of VO2max and other assessment tests.
10.State F.I.T.T. principle for CR endurance and compare to F.I.T.T.
principles for other components of fitness.