Outline FITT Formula Aerobic Training Aerobic prescription Muscular Training Muscular prescription...
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Transcript of Outline FITT Formula Aerobic Training Aerobic prescription Muscular Training Muscular prescription...
OutlineOutline
• FITT Formula
• Aerobic Training• Aerobic prescription
• Muscular Training• Muscular prescription
• The benefits of stretching• Stretching prescription
Fitness FactsFitness Facts
According to Canadian Health Measures Survey: Physical activity of youth 2007-2009: young people aged 5 to 17 should accumulate at least 60 minutes of moderate-to-vigorous physical activity daily. CHMS data indicated that 9% boys and 4% of girls attain this level of activity.
For children and youth, 8.6 hours a day, or 62% of their waking hours, are sedentary. These averages increase with age; among teenagers aged 15 to 19, sedentary time surpasses 9 hours a day.
Benefits of Physical Benefits of Physical ActivityActivity
Improve their health
Do better in school
Improve their fitness
Grow stronger
Have fun playing with friends
Feel happier
Maintain a healthy body weight
Improve their self confidence
Learn new skills
New GuidelinesNew Guidelines
For health benefits, youth aged 12-17 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity daily. This should include:
Vigorous intensity activities at least 3 times per week.
Activities that strengthen muscle and bone at least 3 times per week.
More daily physical activity provides greater health benefits.
FITTFITT
• F Frequency= days/week
• I Intensity= %HRR, %HR max, RPE
• T Time= duration, reps/sets, work:rest
• T Type= continuous, interval, circuit
Aerobic TrainingAerobic Training
Energy/ system
Fuels Time Frame
Events
AnaerobicAlactic
ATPCP
0-15s 100 m sprintSpeed and
agility
Anaerobic Lactic
CHO 15s -2min 200 m run (power) - 800m
(endurance)
Aerobic CHOFats
2 min – 3hrs
Distance running 1500m run (power) –
Marathon (endurance)
Cardiovascular Changes with Cardiovascular Changes with TrainingTraining
Heart enlargement- Aerobic training normally enlarges the heart by increasing left ventricular cavity size and a slight thickening of its walls.
Plasma volume- Increases in plasma volume of up to 20% occur within four training sessions. This adaptation enhances circulatory and thermoregulatory dynamics, and facilitates O2(g) delivery during exercise.
Heart Rate- reduction in heart rate during submaximal exercise
Cardiac output- An increase in max cardiac output represents the most significant change in cardiovascular function with aerobic training.
Blood pressure- decreases
FITT FormulaFITT Formula
Frequency: 3 to 5 times a week.
Intensity: 40 to 85% of HHR or 4-8 METS
Time: 20 to 60 min (intermittent if necessary).
Type: large muscle groups used in a continual, rhythmic manner.
Ways to Monitor Ways to Monitor IntensityIntensity
Heart Rate Reserve
HRR = (HRmax – HRrest ) x % of intensity + HRrest
HRmax = Heart rate max = 220 – age
HRrest = Heart rate resting
By monitoring your heart rate during exercise you can ensure you are within the zone to gain health benefits or fitness goals.
Rate of Perceived Exertion
Light Light IntensityIntensity
6 No exertion 6 No exertion at allat all
7 Extremly 7 Extremly lightlight
88
9 Very light9 Very light
10 10
11 Light11 Light
Moderate Moderate IntensityIntensity
1212
13 Somewhat 13 Somewhat hardhard
1414
Vigorous Vigorous IntensityIntensity
15 Hard15 Hard
1616
17 Very hard17 Very hard
1818
19 Extremely 19 Extremely hardhard
20 Maximal 20 Maximal efforteffort
Aerobic TrainingAerobic Training
Evidence for Intensity: Intensity of physical activity is inversely and
linearly associated with mortality. Moderate intensity shown to be effective
preventative strategy against Type II diabetes. Moderate activity (≥ 4-5 METs) proved greater
protection against colon and breast cancer than lower intensity activities.
Moderate intensity exercise showed the greatest change in health parameters then a “health prescription” 10, 000 steps program.
Muscular TrainingMuscular Training
Strength- the max force that a muscle or group of muscles can generate at a specified velocity.
Power- is the time rate of doing work. Power= Force * Distance (Work)
Time
Hypertrophy- muscular enlargement that results from resistance training
Muscular Endurance- the ability to maintain or repeatedly develop force (both static and dynamic)
Training FrequencyTraining Frequency
Frequency- 2-3 days/week is optimal and 48 hrs rest between each muscle group workout
Intensity- dependant on goals. However, for healthy benefits minimal of 1-2 sets or 8-12 reps
Time- 8-10 exercises
Type- major muscle groups
Exercise OrderExercise Order
Usually exercises are arranged so that an athlete’s maximal force capabilities are available to complete a set with proper exercise technique.
Multi-joint exercises/power exercises and then single joint exercises OR large muscles and then small muscle areas
Loads and Repetition Assignments Loads and Repetition Assignments Based on the Training GoalsBased on the Training Goals
Training GoalTraining Goal Load (% 1RM)Load (% 1RM) RepsReps
StrengthStrength Greater than 85%Greater than 85% Less than 6Less than 6
Power: Power:
single effort single effort
Multiple effortMultiple effort
80-90 %80-90 %
75-85%75-85%
1-21-2
3-53-5
HypertrophyHypertrophy 67-85 %67-85 % 6-126-12
Muscular EnduranceMuscular Endurance Less than 67%Less than 67% More than 12More than 12
ReversibilityReversibility
The training response is not permanent. Training is reversed by a few weeks of physical inactivity.
Once desired level of fitness is obtain maintained can keep gains.
Aerobic conditioning- 2-3days/wk
Muscular conditioning- 2 sets/3 reps, 2 days/wk
FlexibilityFlexibility
Flexibility is a measure of ROM
Improvements in ROM from stretching are primarily due to the connective tissue adaptations.
Benefits of increased ROM: decrease injury
When should you stretch? Before practice and workout (5-6min, 3-5 s/stretch) After practice and workout (4-5 min, 30 s/stretch)
Always warm-up: 5-10min to increase HR, blood flow, deep muscle temperature, respiration rate, and perspiration and decrease viscosity of joint fluids.
Types of StretchingTypes of Stretching
Active Stretching- when the person stretching supplies the force of the stretch Static stretching- is slow and constant with
the end position held for 30s Ballistic stretching- involves active muscular
effort and uses a bouncing-type movement in which the end point is not held
Dynamic stretching- involves flexibility during sport-specific movements. Avoids bouncing
Passive Stretching- when a partner or stretching machine provides the force for the stretch Propioceptive Neuromuscular Facilitation
(PNF)- hold-relax with agonist contraction
FITTFITT
Frequency- 2-7 days/wk
Intensity- just below threshold
Time- 10-30s/static stretch: 4 reps PNF: 6s contraction; 10-30s assisted stretch
Type: regular stretching, yoga, Tai Chi, Pilates
Stretch slowly and smoothly- no bouncing
Your AssignmentYour Assignment
Create a workout that includes; aerobic, muscular and flexibility training. Must contain a minimum of 20-60min of aerobic
exercise Minimum of 8-10 exercises including (upper body,
core, and lower body exercises) 1-2 sets and 8-12 repititions. Include pictures for each exercise along with the amount of repetitions and sets
Include flexibility exercises after the workout (including pictures) that covers head to toe stretching of major muscle groups