Transcript Fitness Program Design and Evaluation

Fitness Program Design and
Evaluation
Fitness Program Design
Periodization
• Periodized training involves manipulating or
changing training variables, such as the
number of repetitions performed per set,
exercises performed, the amount of weight
lifted and rest periods between sets.
• Changes made in training with a periodized
plan also help to keep your regimen from
becoming boring. A dull program leads to a
lack of adherence and slippage from into
improper form.
Fitness Program Design
Periodization
• Another major reason to switch to periodized
training is to prevent injuries. With periodized
training intense and less intense training
periods are planned so that the stress does
not accumulate to the point of adversity. In
other words, rest and recovery is vital to
optimal progression.
Fitness Program Design
• Knowledge of basic training principles is the
first step in designing an optimal resistance
training program. Such principles can be
effectively applied to all manner of training
programs: Cardiovascular , Flexibility , or
Strength
Fitness Program Design
Training Principles
• Overload Principle
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In order to increase muscle size and strength, the
body must be stressed beyond its normal
capabilities.
o
In general, for weight training to lead to
hypertrophy the resistance used should be at
least 60% of the repetition maximum (1RM) of a
given exercise. If the 1RM is 100 pounds, the
repetitions must be performed with no less than
60 pounds.
Fitness Program Design
Training Principles
• Rest Principle
Sufficient recovery of muscle groups between
training sessions is necessary for gains in
strength and muscle size to take place.
o Remember adaptations take place between
training sessions and not during training
sessions.
o In general, the length of time between training
sessions for a particular muscle group should be
at least 24-48 hours. If the training is very
intense, longer recovery between training
sessions may be necessary to ensure across-theboard gains in strength, power and muscular size.
o
Fitness Program Design
Training Principles
• Specificity Principle
o
Training in a fashion that will bring about
adaptations geared towards improving your ability
at a specific activity or task.
Fitness Program Design
Training Principles
• Variation Principle
Variety in the training program is a periodization
cornerstone.
o Variety include light, moderate , and heavy days
in the course of a week: or light, moderate , and
heavy weeks of training during the course of a
month. Changes in the exercises are an excellent
way to add variety.
o
Fitness Program Design
Training Principles
• Detraining Principle
Whenever training is stopped any gains will begin
to erode.
o Knowledge of detraining is also important when it
comes to minimizing physical losses during a
period of reduced training.
o
Fitness Program Design
Training Principles
• Individualization Principle
o
For any trainign program to result in optimal
gains, it must address an individual’s strengths,
weaknesses and previous injuries, as well as
their goals and needs.
Things that can be changed in
a training program.
• Number of repetitions per
set
• Weight or resistance used
• Number of sets per
exercise
• Exercises performed
• Exercise Order
• Rest Periods between sets
and exercises
• Rest periods between
training sessions
Stretching
• Although properly performed strength
training alone improves joint flexibility,
you still should do stretching exercises.
The key muscle-joint structures that
should be addressed in a stretching
program include the following:
Stretching
• Calf Muscles, which cross the ankle
and knee joints
• Hamstring muscles, which cross the
knee and hip joints
• Low back muscles, which lie on both
sides of the vertebral column
• Rotator cuff muscles, which surround
the shoulder joints
Stretching
• Although some of these muscles are
large and others are small, the basic
stretching procedure is about the same.
• Gradually stretch the target muscle until
it is comfortably lengthened , then hold
that position for at least 20 seconds.
Stretching
• You may do stretching exercises while
warming up or cooling down, or both.
The cool-down is preferred for two
reasons.
• First your muscles are warmer and
more stretchable after your workout.
• Second, stretching exercises serve as
an excellent transition from activity to
rest, helping you leave your training
session feeling relaxed rather than
Stretching
• Another time saving alternative is to
stretch the muscles just worked
imediately after each strength exercise.
Research has shown almost 20 percent
greater strength gains when you
combine your strength exercises ands
stretching.
“ Big Four” Stretches
• Although you may include additional
exercises if you like, the following “Big
Four” recommended stretches are ideal
for developing flexibility:
• Step Stretch
• Figure Four Stretch
• Letter T Stretch
• Doorway Stretch
Step Stretch
• The step stretch
targets the calf
muscles in the lower
leg.
• Complete stretch on
both legs
Figure 4 Stretch
• The figure 4 stretch
resembles the
number it is named
after.
• It actually addresses
several muscles, you
should feel the
greatest stretch in
the hamstrings at the
back of the thighs.
Letter T Stretch
• This stretch
resembles the letter
T.
• It is designed to
stretch the lower
back and hip
muscles from a fully
supported position.
Doorway Stretch
• This two part stretching
exercise targets some of
the rotator cuff muscles
in the shoulder.
• Before beginning the
doorway stretch, you
may want to do some
very slow arm circles to
loosen up your shoulder
joints.
Stretching
• Keep in mind that slow and controlled
stretching is critical for safety and
success.
• A lack of muscle tension and a relaxed
sensation should characterize the
stretching process.
• Always avoid trying too hard and
stretching into the discomfort zone.
Arrangement of Activities
• Does it matter which activity you do
first?
• The answer is a solid no. Depending on
your personal fitness goals, the order of
the activities has little effect on the
training results as long as you follow
the recommended exercise guidelines.
Arrangement of Activities
• If your objective is overall physical
fintess, the following basic exercise
procedure is recommended:
• Begin with a progressive warm-up for a
smooth transition from rest to vigorous
activity.
Arrangement of Activities
• Do your endurance exercise second.
• Perform your strength exercises after
your cardiovascular activity.
• Finally, gradually cool down to restore
normal blood circulation and resting
metabolism. This is also a good time for
a few stretches to finish your training
session feeling loose and relaxed.
Arrangement of Activities
• How do you know how many
workouts to do each week?
• To avoid over-training when combining
strength and endurance exercise, stick
to a schedule of three days per week.
Keeping A Log Book
• Successful programs
are written down
either in a journal or
on workout cards to
monitor progress
and keep track of
previous weeks
workouts.
Evaluating Your Progress
• As explained earlier in the class, four
specific components related to overall
physical fitness are body composition,
muscular strength, joint flexibility, and
cardiovascular endurance. These are
key areas to examine when judging
your overall fitness.
Evaluating Your Progress
• For the Navy Sailor
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Body Composition- Tape Measure
Muscular Strength - Push Ups / Curl Ups
Joint Flexibility - Sit and Reach Test
Cardiovascular Endurance- 1.5 Mile Run
Evaluating Your Progress
• For the Retiree or Civillian
• Body Composition- Tape Measure, Caliper,
Bod Pod
• Muscular Strength - Push Ups / Curl Ups/ 1
RM Max Bench Press or Squat
• Joint Flexibility - Sit and Reach Test
• Cardiovascular Endurance- 1.5 Mile Run/ 3
Min Step Test, Ergonometer Bike Test
Analyze Rsults
• After a testing period analyze
the results to see where gains
have occurred and where areas
still need improvement when
you write you next program.
• Fitness is a long road and will
not be achieved immediately.
Teach a person how to write a
successful program for their
needs and you will have given
them a lifelong gift.
Summary
• A combination strength and endurance
training program effectively improves
both muscular and cardiovascular
fitness. For best overall results, you
should train three days a week and rest
between exercise sessions. This
encourages fitness development, giving
the body time to adapt to physical
changes between workout and reducing
your risk of injury.