INTRODUCTION O This unit will focus on developing individual training programs. O Each client/athlete needs a fitness program tailored to meet their own specific needs!! O A fitness program should O Address an individual’s strengths and weaknesses. O Accommodate any physical limitations. O Address the client/athlete’s goals. O Be Sport Specific!! O

Designing Conditioning Programs Similar to designing and building a house, a good fitness program must have a strong foundation, a solid structure, and room to grow. The foundation is the base and what all aspects of the house and the fitness program rely on. The structure is what the house or fitness program is made of. The remaining rules of conditioning are the nuts and bolts that hold the framework of the house or the fitness program together.

Designing the Program “The Foundation” Just like a house, a good fitness program must be built upon a strong foundation! The foundation is the base and what all aspects of the house and program revolve around! The foundation of a fitness program consists of: O Knowing Your Client O Goal Setting O Time Schedules O Existing Habits and Preferences Without a solid foundation your house or program has nothing to stand on and will fall apart!

“The Foundation” #1) Know Your Client/Athlete O Make sure your client is cleared by a physician – remember that safety is the #1 rule of conditioning! O Make yourself aware of any health concerns and/or physical limitations. O Understand their Strengths/Weaknesses O Become knowledgeable about the sport/activity they participate in.

“The Foundation” #2) Goal Setting O Set realistic, achievable goals with your athletes/clients. O What do they want to achieve? O Can be short term or long term. O Write them down! O Make objective goals (measureable) as opposed to subjective ones. O Objective Example: I want to decrease my body fat percentage from 25% to 18%. This can be measured using skin fold calipers. O Subjective Example: I want to have more energy. This cannot be measured. O Helping clients achieve their goals is a great source of motivation!!!

“The Foundation” #2) Goal Setting O Write an example of an objective goal using “SMART”

“The Foundation” #3) Time Schedules O Help clients find ways to fit a conditioning program into their busy schedules. O Morning, Lunch, or Evening? O Studies show that people who exercise in the morning are more likely to stick to their programs.

“The Foundation” #4) Existing Habits & Preferences O Accommodate your client/athlete’s interest and preferences. O If they hate running, then a running program is not going to motivate them and will likely lead to quitting. O If they are not a morning person, then do not schedule a 5:30 am session! O Your goal as an SCS is to help your client/athlete succeed, which require motivation!

Designing the Program “The Structure” Just like a house, a good fitness program must have a solid structure. The structure is what the house or fitness program is made of. The remaining rules of conditioning are the nuts and bolts that hold the framework of the house or the fitness program together. The structure of a fitness program consists of: O Mode (Type) O Intensity O Duration (Time) O Frequency O Special Considerations O Fun O Relaxation

“The Structure” #1) Mode (Type) O Mode = the equipment and type of exercises used in an exercise program. O Mode is decided by the client’s goals, schedule, habits and personal preferences, and access to equipment. O Example: If a client’s goal is to compete in a bike race, they must have or purchase a bike. O Take appropriate precautions when exercising outdoors. O What precautions should you take in the heat? Cold?

“The Structure” #2) Intensity and Capacity O Intensity = the degree of effort required to complete a physical activity. (How hard you are working!) O Capacity = maximum capability. O Intensity of a workout is measured by a person’s pulse or heart rate. O Should be within the target zone, the desired level of fitness. O Target heart rate range = the lower and upper limits of the rate in which the heart should beat to achieve significant cardiovascular benefits; used to assess intensity in exercise. (70% - 85% of Max Heart Rate)

Target Heart Rates O How to Determine Target Heart Rate Ranges: O 220 – (person’s age) = Maximum Heart Rate O Maximum Heart Rate x.85 = Target Heart Rate (upper range) O Maximum Heart Rate x.70 = Target Heart Rate (lower range) O How to Deteremine Specific Training Zones: O Healthy Zone (warm up): 50 – 60% of maximum heart rate O Fitness Zone (fat burning): 60 – 70% of maximum heart rate O Aerobic Zone (endurance training): 70 – 80% of max heart rate O Anaerobic Zone (performance training): 80 – 90% of max hr

Target Heart Rate Range Example O Determine the target heart rate range for a man that is 35 years old.

Target Heart Rate Range Example O Step 1: O Find the Maximum Heart Rate O Subtract the person’s age from 220. O 220 – 35 = 185 O Maximum Heart Rate = 185 bpm

Target Heart Rate Range Example O Step 2: O Find the low end of the target heart rate range. O Multiply the maximum heart rate by 70%. O 185 x 0.70 = O 70% of maximum heart rate = 130 bpm

Target Heart Rate Range Example O Step 3: O Find the high end of the target heart rate range. O Multiply the maximum heart rate by 85%. O 185 x 0.85 = O 85% of maximum heart rate = 157 bpm

Target Heart Rate Range Example O Step 4: O Determine the Target Heart Rate Range for a person’s age. O The 35 year old man’s Target Heart Rate Range is 130 – 157 bpm.

“The Structure” #3) Duration O Duration= the length of time an activity is performed. O According to the American Heart Association to develop cardiovascular endurance each training session should include the following: ① 5-10 minute warm-up and stretching exercises. ② Sustained minute exercise session in which the HR remains in the target zone. ③ 5-10 minute cooldown session in which the intensity is minimal. O If a client is not able to keep their HR in the target zone for minutes then it is not considered a full workout.

“The Structure” #4) Frequency O Frequency = the number of times an activity is performed. How often you work out! O Clients can maintain their fitness levels by working out (training sessions that meet the AHA’s guidelines) three times per week. O If the goal of a client’s fitness program is more than just maintaining fitness then they will need to increase the intensity, duration, or frequency.

“The Structure” #4) Frequency Example: 25 year old Mike is currently working out on a stationary bike three times a week for 30 minutes. O What is the mode? O Stationary Bike O What is the duration? O 30 minutes O What is the frequency? O 3 times a week. O What should his intensity be? O Target HR = (70-85% of MHR) 137 bpm – 166 bpm

“The Structure” #4) Frequency Example: Mike is currently working out on a stationary bike three times a week for 30 minutes. O To increase Mike’s fitness levels he will have to do one or more of the following: ① Increase the frequency of the workouts by working out 4 times a week for 30 minutes. ② Increase the duration of the workouts by increasing the exercise time to 35 minutes. ③ Increase the intensity of the workouts by increasing he resistance on the bike.

“The Structure” O Special Considerations O Special populations = individuals with special physical capabilities or limitations that make adjustments necessary to a standard fitness program. O Apply the rule of modification to help accommodate their special needs. O Example: A client has exercise induced asthma. O Modification: Adjust their target training zone to their comfort level. O Example: A client is recovering from a recent back injury. O Modification: Instead of running or jogging for cardio try swimming or biking. O Modifications to programs sometimes are only temporary (pregnancy, injury, fasting for religious purposes).

“The Structure” O Fun!!! O Conditioning programs need to be fun and enjoyable! O Physically, mentally, and socially! O Without incorporating fun clients will become bored and will not continue their program. O Strategies for incorporating fun need to be changed periodically.

“The Structure” O Relaxation O Relaxation is important to good health. O Important to include in a fitness schedule. O Participate in activities that assist with relaxation (meditation, progressive muscle relaxation). O Need adequate time for sleep.

Progression O Getting into top physical condition does not happen overnight. O The rule of progression indicates that small amounts of work should be added as capacity increases. O It can take 6-8 weeks of steady, progressive exercise to achieve optimal physical conditioning. O The key is slow and steady progression.

Variety O Year-round conditioning, known as periodization is important. O Variety can help clients/athletes stay interested. O For athletes, variety helps athletes to remain involved during their off season. O Example: Cardiovascular exercise on Monday, Wednesday, Friday and strength training on Tuesday and Thursdays. O Helps break up the exercise routine. O Allows muscles to recover. O Note: Muscles need time to recover after being exercised (48 hours). O If a client exercises the same muscle groups every day the repeated stress can result in injury.

Designing Your Own Program! O Design Your Own Sport Specific Training Program Project. O Be Sport Specific! O Create a solid foundation! O Create a strong structure! O Be Creative! O Be Unique! O Have Fun!