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 o 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 o 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 hours. If the training is very intense, longer recovery between training sessions may be necessary to ensure across-the- board gains in strength, power and muscular size.

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 o 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.

Fitness Program Design Training Principles Detraining Principle o 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.

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 tight.

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 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.