Transcript Exercise Definitions

HKIN #446:
Essentials of Personal Training
The Periodized Exercise Prescription Day #5
Recommended Reading
text ch 5- pps 91-113
review Appendix A: Case studies pp203-204
review Appendix B Calculations 205-209
2)
The Exercise Prescription Phase
The Job of the Personal Trainer
Pre-Prescription
Phase
1
Exercise 2
Prescription
Phase
Technique
Instruction
Phase
3
Exercise Program Prescription:
Components
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Warm-Up(s)
Cool-Down (s)
Stretching
Flexibility Training*
Cardio-Respiratory Training*
Resistance Training*
* Indicates components capable of inducing
training effects (‘Training Components’)
Training Continuum
Detraining
Maintenance
Training Effect
Improvement
Overtraining
‘Training Effect’

‘Training effect’ refers to the physical
adaptations of improvement or
maintenance to an exercise stress
Training Effect = ‘Improvement’

Exercise Stress  Physical Adaptation

Improvement refers to the application of an
exercise stress in an attempt to produce a
more advanced level of physical adaptation
Training Effect = ‘Maintenance’

Exercise Stress  Physical Adaptation
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Maintenance refers to the application of an
exercise stress in an attempt to preserve a
certain level of physical adaptation
‘Overtraining’
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EXERCISE STRESS  Physical
Adaptation
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Overtraining is a condition indicated by
a plateau or drop in performance over a
period of several days
This is caused by too little recovery time
in between specific exercise stress
applications
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Recovery time can be a function of the
specifics of exercise prescription but is also
affected by outside factors
Outside factors may hinder recuperation in
between exercise sessions which will, in
turn, hinder performance
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Symptoms of overtraining include:
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A plateau in
performance
A drop in performance
Elevated Resting HR
Elevated Training HR
Feeling of “heaviness”
Ongoing muscle
soreness
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A desire to skip workouts
Lack of enthusiasm
Decreased concentration
Tiredness
Sleep disorders
Lack of appetite
Weight loss

Reducing the chances of overtraining

Exercise Factors:
•
•
Allow for adequate
recovery time in
between exercise
sessions
Ensure variety

Outside Factors:
•
•
•
•
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Maintain physical health
Maintain emotional health
Maintain spiritual health
Maintain mental health
Maintain interpersonal
health
‘Detraining’
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Exercise Stress  Physical Adaptation
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Detraining refers to the neglect of exercise
stress application resulting in a gradual
loss of physical adaptation
This is caused by too much recovery time
in between specific exercise stress
applications
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“Use it or lose it!”
Specific physical adaptations to exercise stress
are lost more quickly than they are gained
Detraining begins as soon as 72 hours after
exercise stress application
It only takes ~12 weeks for the body to return
to pretraining levels once training has stopped
General Training Principles
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A) Overload Principle
B) Progression Principle
C) Specificity Principle
D) Individuality Principle
E) Reversibility Principle
F) Variability Principle
A) Overload Principle
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Refers to the application of an exercise
stress more intense than that to which the
client is accustomed to
Habitually overloading the body will
induce a training effect
B) Progression Principle
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Refers to the gradual increase in the
intensity of, duration of and/or frequency
of an exercise stress over time
The overload and progression principles
work together (i.e. “progressive overload”)
C) Specificity Principle
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Refers to the idea that a specific exercise
stress will induce a specific physical
adaptation
i.e. Physical adaptations are dependant on
the type of exercise stress imposed
D) Individuality Principle
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Refers to the idea that physical adaptations
to a specific exercise stress, although largely
predictable, will vary among individuals
Physical adaptations are contingent upon
genetic makeup, age, gender, present state
of health, strengths, weaknesses, etc.
Training benefits increase as the exercise
prescription conforms to individual needs
E) Reversibility Principle
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Refers to the idea that the benefits of
exercise are temporary
The physical adaptation of detraining
occurs if an exercise stress is not applied
continuously over time to maintain a
training effect
F) Variability Principle
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Refers to the idea that specific physical
adaptations are possible via the application
of various exercise stressors
A variety of exercise stressors are required
in any exercise program so as to offset
boredom as well as provoke further
physical adaptations
Summary
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The goal of all exercise and fitness training is
to induce a training effect of either
improvement or maintenance while
simultaneously avoiding overtraining and
detraining
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Therefore, a personal trainer must design an
exercise training prescription for a client that
conforms with the various general training
principles for one or more of the training
components of fitness inclusive of:
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Flexibility Training
Cardio-Respiratory Training
Resistance Training
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Of course, the safe exercise prescription
will also include non-training components
inclusive of:
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Warm-Up(s)
Stretching
Cool-Down(s)
The Periodized
Exercise Prescription
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The periodized exercise prescription allows
for conformance with the six general training
principles for one or more of the training
components of fitness
Periodization refers to the long-term cyclical
structuring of training sessions intended to
maximize training effects via the variation
and manipulation of relevant OFITT factors
over time
The Periodized Exercise Prescription:
General Considerations
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- Objectives
- Frequency
- Intensity
- Time
- Type of Exercise
A) O-Objectives
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With the information gathered in the
pre-prescription phase, SMART
achievement objectives must be identified
SMART Objectives
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Specific
Measurable
Action-Oriented
Realistic
Trackable or Time Sensitive
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SMART objectives are essential since the
meeting of objectives represents one of the
client’s most important motivants to exercise
SMART Objectives + Progression
= Maintenance of Enthusiasm
B) F-Frequency
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Refers to the number of times a given exercise
prescription component is repeated during a
specified number of days (usually 1 week)
Days of the week intended for a given exercise
prescription component must be specified as
well as those intended for rest
C) I-Intensity
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Refers to the level of exertion during exercise
There are several ways to determine exercise
intensity inclusive of:
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a) Rating Perceived Exertion
b) Talk Test
c) % of Maximum Heart Rate (MaxHR)
d) % of Heart Rate Reserve (HRR)
e) % of Maximum Oxygen Uptake (VO2Max)
f) Metabolic Equivalents (METS)
g) % of Repetition Maximum (RM)

a) Rating Perceived Exertion (RPE)
Method
0
0.5
1
2
3
4
5
6
7
8
9
10
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No exertion
Very, very easy
Very easy
Easy
Moderate
Somewhat hard
Hard
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Very hard
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Very very hard
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b) ‘Talk Test’ Method
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The ‘talk test’ is most often used during aerobic
exercise to signal to the client that his/her
intensity is too high and should be decreased
(i.e. signaled by his/her inability to speak)
However, it may be used during anaerobic
exercise to signal to the client that his/her
intensity is too low and should be increased (i.e.
signaled by his/her ability to speak)
c) % of Maximum Heart Rate (MaxHR)
Method

Intensities for use during aerobic and/or
anaerobic exercise are often prescribed in
terms of a percentage of MaxHR which
represents the highest number of times the
heart is capable of beating per minute
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MaxHR can be determined quite accurately
with the use of an EKG recorder
However, since this is often impractical,
MaxHR can be estimated using a formula:
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Most Conservative Estimate
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MaxHR (in beats per minute) = 220 - age
Least Conservative Estimate

MaxHR (in beats per minute) = 210 - (0.5 x age)
d) % of Heart Rate Reserve (HRR)
Method
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More accurate intensities for use during aerobic
and/or anaerobic exercise are prescribed in terms
of a percentage of heart rate reserve (HRR) which
represents the difference between an individual’s
resting heart rate (RHR) and his/her maximum
heart rate (MaxHR)
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RHR = The number of times the heart beats in a
minute at rest
MaxHR = The highest number of times the heart is
capable of beating per minute
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Once a client’s MaxHR and RHR have
been determined, the Karvonen Formula is
used to calculate his/her target heart rate
during exercise
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Target HR = [(MaxHR - RHR) x %] + RHR
e) % of Maximum Oxygen Uptake (VO2Max)
Method
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The most accurate intensities for use during aerobic
and/or anaerobic exercise are prescribed in terms of
a percentage of VO2Max which represents the
maximal rate at which oxygen can be consumed
and utilized by the body at the cellular level per
minute
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Relative VO2Max percentages are prescribed for weightbearing activities (millilitres per kilogram of body weight per
minute)
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Your client weighs 80kg, has a heart rate of 130bpm at a target heart rate of 70%, stroke volume is
105ml/beat and an O2 extraction of 9ml O2/100ml. What is your client’s 70% VO2?
Absolute VO2Max percentages are prescribed for nonweight-bearing activities (litres per minute)
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i.e Sally’s VO2 max is 35 ml/kg/min. If she weighs 55 kg, what is her VO2 expressed in absolute
terms?
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However, because this method requires
access to sophisticated equipment, it is
rarely used as a means of prescribing
intensities within exercise prescriptions for
general populations
f) % of Maximum Metabolic Equivalents
(METS) Method
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A final method employed for prescribing
intensities for use during aerobic and/or
anaerobic exercise involves the use of
METS
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A specific METS prescription (e.g. 3 METS)
represents an estimate of oxygen that is
required by the body to meet the demands of
exercise and reflects a multiple of resting
metabolic rate (estimated at 3.5 ml/kg.min)
i.e. n METS expresses the intensity at which a
given activity ought to be undertaken such
that the body requires oxygen to be delivered
at a rate of n x ~3.5 ml/kg.min
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Specific METS prescriptions are based upon a
calculated percentage of an individual’s
maximum MET output which is dependant upon
his/her VO2Max
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e.g. Henry has a VO2Max of 35 ml/kg.min
. . . Henry has a maximum MET output of 10 (i.e. 35
ml/kg.min  3.5 ml/kg.min = 10 METS)
. . . An intensity equivalent to 70% VO2Max for Henry
would be 7 METS (i.e. 10 METS x 0.7 = 7 METS)
g) % of Repetition Maximum (RM)
Method
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Resistance training intensities are often
based upon a percentage of one repetition
maximum (%1RM) but may also be based
upon others (e.g. %10RM) where RM
reflects the maximum load that a muscle or
muscle group can lift over a given number
of repetitions before fatiguing
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To determine %1RM:
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Complete a RM testing procedure
Estimate 1RM using a table
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Estimate 1RM using a formula
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e.g. Table 26.1 in “Essentials of Strength Training &
Conditioning”
e.g. NFL’s 1RM formula for core lifts
[# of reps (0.03 x load lifted) + load lifted]
Calculate percentage
D) T1-Time
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Refers to the period of time that a given
intensity level is sustained during exercise
This is often difficult to plan in advance
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Nevertheless, it is important to try to estimate it
since not enough time to complete a prescribed
program may lead to a  in exercise compliance
E) T2-Type of Exercise
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Exercise choices should be selected on the
basis of the client’s:
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Objectives, needs and lifestyle
Initial fitness level and exercise experience
Likes and dislikes
Strengths and limitations
Time availability
As well as:
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Equipment availability
A Preview of What’s to Come . . .
Warm Cool
Flexibility CV
Resistance
Up Down Stretching Training Training Training
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