Transcript Slide 1

COMPARING AND CONTRASTING
POPULAR FORMATS for
EXERCISE PROGRAMMING
Parts 1 & 2
John Doe, MA
[email protected]
Agenda
A Brief Word about the Research
Clarifying Terms and Definitions
Energy Systems/Muscle Fiber Types
Popular Programs Defined
Break
Client Interview/Training Program Preparation
Matching Goals: Needs vs. Wants
Discussion of Research
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A Brief Word about the Research
Tag-Teams
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Per-Olof Astrand &
Kaare Rodahl
Mathews & Fox
Costill & Wilmore
Jackson & Pollack
Hakkinen &
Parkarinen
Flack & Kraemer
The Soloist
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De Vries
Darden
Nieman
Stone
Westcott
Peter Orsini
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Clarifying Terms and Definitions
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Usually defined as one repetition max (1-RM). However,
we usually define it as the amount of resistance a client
can overcome performing a single set of activity correctly
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Combining strength with speed. Usually quick, explosive,
high-intensity activity
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The capacity of a muscle to exert force repeatedly against
a resistance, or to hold a fixed or static contraction over
time
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High-intensity cardiovascular activity that borders on
strength output over time
Vascular
shunting
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The trafficking of blood through various areas of the body
at the expense of decreased circulation in other areas
Lactic acid
buffering
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The ability for the acid/alkaline system of your body to
buffer and recycle hydrogen byproducts from muscular
activity
Strength
Power
Neuromuscular
endurance
Stamina
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Clarifying Terms and Definitions
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An increase in the cross-sectional size of a muscle in
response to progressive resistance strength training
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The (theoretical) increase in the number of muscle fibers
in the muscle
Physique
athlete
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Body-builders, models, anyone else who is interested in
the look of the body
Weight
management
participant
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Those interested in weight-loss or weight-gain.
Specifically clients who want to increase lean mass and
decrease fat mass
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Length of time that a muscle bears load without rest
Hypertrophy
Hyperplasia
Time under
tension
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Energy Systems
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ATP—What is it? (Hint: It’s not motor oil)
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How do we get ATP?
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3 different sources, 3 different times, 3 different intensities:
ATP-CP system
Glycolysis
Aerobic Oxidation
1—10 seconds
10 seconds—3 minutes
>3 minutes
Intensity =
HIGH
Intensity =
HIGH to MODERATE
Intensity =
MODERATE to LOW
Why do we care?
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By understanding how we get our energy (ATP), we understand
what type of benefits we are going to get out of a particular
exercise
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Muscle Fiber Types
Type I (slow twitch)
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Red fibers
(aerobic)
Fatigue resistance
–h low glycolytic
capacity
Increased
mitochondria
Small motor
neuron
Rich in capillary
beds
52% normal
Type IIa
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Pink fibers
Moderate
glycolytic & high
oxidative
capacities
Can adapt
towards Type I or
Type IIb
30% normal
Type IIb (fast twitch)
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White fibers
Large in diameter
Fatigues rapidly
High glycolytic
and low oxidative
Large motor
neuron
12% normal
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Popular Programs Defined
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3x-a-week basic program
5x-a-week basic program
Body parts/split routine
Circuit training
Cardio-interval circuit
Peripheral vascular circuit
Super-set routines
Giant set variations
Compound/isolation routines
Super slow/slow velocity
Plyometric training
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Break
COMPARING AND CONTRASTING
POPULAR FORMATS for
EXERCISE PROGRAMMING
Parts 1 & 2
John Doe, MA
[email protected]
Agenda
A Brief Word about the Research
Clarifying Terms and Definitions
Energy Systems/Muscle Fiber Types
Popular Programs Defined
Break
Client Interview/Training Program Preparation
Matching Goals: Needs vs. Wants
Discussion of Research
10
Client Interview/
Training Program Preparation
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Macro
Timeframe
Refers to a yearly calendar
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Meso
Timeframe
Refers to a monthly calendar
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Micro
Timeframe
An Olympiad: Four years
Marathon preparation: 18 months
January through March: Pre-season
April through September: In season
October through December: Off season
Refers to daily workout
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Long-distance vs. sprints
Higher vs. lower reps
Intensity vs. duration
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Client Interview/
Training Program Preparation
Prerequisites and Participant’s History
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Medical health questionnaire/Par-Q
Current health status
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Medications
Joint/muscular pains
Sleep quality/disorders
Cigarettes/alcohol/other substances
Past movement history
Previous experience with trainers/gyms
Current motivational state of mind
Client’s goals vs. industry standards
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Client Interview/
Training Program Preparation
Environmental Issues
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Facility/equipment access
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Supervised/independent
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Workouts, humidity &
temperature concerns
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Economic problems,
problems with other
members
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Matching Goals: Needs vs. Wants
Who Gets to Decide What the Program Goals and Objectives Are?
Needs
vs.
Wants
Matching
Specific
Goals
Keeping an
Eye on the
Big Picture
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Setting a Goal/Teaching a Skill
Setting a Goal
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What is the time frame?
Success to failure ratio?
Anticipating obstacles
Teaching a Skill
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What is the purpose of the skill?
Determine the client’s learning style
Demonstrate skill (w-p-w, p-p-w)
Have client perform the skill
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Discussion of Research
Exercise Guidelines — How many reps?
sets? How much rest?
Fitness Level
Sets Per
Region
Beginner
1—2
Intermediate
2—3
Advanced
3—5
Specialized Training
6—12
Bodybuilding
10—24
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Discussion of Research
Exercise Guidelines — How many reps? How much rest?
Program
Goals
Number of
Repetitions
Amount
of Rest
Program
Benefits
Muscular
endurance
15—20
0—30 seconds
Metabolic & strength
development
Strength/
endurance
12—15
0—60 seconds
Strength & metabolic
development
General
strength
8—12
2—3 minutes
Strength development
Maximal
strength
4—8
3—5 minutes
Strength & power
development
Power
1—4
5 minutes
Power development
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Discussion of Research
Repetitions
Program
Goals
Program
Benefits
Rest Time
15—20
12—15
8—12
4—8
1—4
Muscular
Endurance
Strength &
Endurance
General
Strength
Maximal
Strength
Power
Moderate
Metabolic
Development
Maximal
Metabolic
Development
Submaximal
Strength
Development
Maximal
Strength
Development
Maximal
Power
Development
Minimal
Strength
Development
Moderate
Strength
Development
Minimal
Metabolic
Development
Moderate
Power
Development
0—30
seconds
0—60
seconds
2—3
minutes
3—5
minutes
5
minutes
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Discussion of Research
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Loading for strength
versus size
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Discussion of Research
Loading for strength
versus size
 Stamina over recovery
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Discussion of Research
Loading for strength
versus size
 Stamina over recovery
 Sizing up for a specific
sport/occupation
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Discussion of Research
Loading for strength
versus size
 Stamina over recovery
 Sizing up for a specific
sport/occupation
 Injury prevention versus
sport performance
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Discussion of Research
Loading for strength
versus size
 Stamina over recovery
 Sizing up for a specific
sport/occupation
 Injury prevention versus
sport performance
 Off season,
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Discussion of Research
Loading for strength
versus size
 Stamina over recovery
 Sizing up for a specific
sport/occupation
 Injury prevention versus
sport performance
 Off season, pre-season,
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Discussion of Research
Loading for strength
versus size
 Stamina over recovery
 Sizing up for a specific
sport/occupation
 Injury prevention versus
sport performance
 Off season, pre-season,
and in season
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COMPARING AND CONTRASTING
POPULAR FORMATS for
EXERCISE PROGRAMMING
Parts 1 & 2
John Doe, MA
[email protected]
PowerPoint by
Jordan Yaruss
(917) 856-0582