Fitness Training Program Design

Steps to Develop a Training Program: Individual information Set goals Identify Fitness Testing FITT (essential elements of a training program) Evaluate

Individual Information Age Reasons for getting fit Current or recent injuries Health problems Sports played often Likes and dislikes Sporting facilities available

Goal Setting Setting goals gives you long-term vision and short-term motivation . It focuses your acquisition of knowledge, and helps you to organize your time and your resources so that you can make the very most of your life.

Goal Setting Write down 3 – 5 goals you have for different areas (e. g Goal Setting Write down 3 – 5 goals you have for different areas (e.g. fitness, school, hobbies, home life, professionally, etc.)

Effective goal setting SMARTER Specific Measurable Achievable Realistic Time-based Exciting / Evaluate Review / Re-do

Goal Setting Now, according to what you have learned, evaluate you goals

Examples of Poor Goals: Want to be stronger or Want to be faster or Want to be fitter

Examples of Good Goals: Want to bench 60 Kg by the end of the semester or Want to run a mile in 6:30 min by the end of the year

Identify Fitness Testing: To determine fitness levels and To monitor progress

F.I.T.T. Frequency Intensity Time Type Essential elements of a training program

Essential Elements of Training Programs Warm-up and stretching Endurance training (cardio-respiratory) Resistance Training Cool Down & Stretching activities Incorporation of recreational activities and sports into schedule

1. Warm-up & stretching Every training program should begin with low- intensity physical activity of a similar mode to that you will be performing. Goals: To increase Body temp, HR & Breathing Rate To safely prepare your cardiovascular-respiratory system to function more effectively when the time comes for training/exercise/competition Decrease muscle & joint soreness Decrease chance of injury

2. Cardio-Respiratory Endurance Training “Of all the eleven elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation.”

3. Resistance Exercise Resistance Exercise: Exercise specifically designed to enhance muscular strength and endurance. This method involves the progressive use of a wide range of resistance loads, including: Specific body mass exercises (e.g. curl or chin-ups) Weight and load bearing exercises (e.g. climbing) Use of resistance equipment (e.g. free weights)

4. Cool Down and Stretching Every training program should include cool-down and stretching immediately after finishing your workout Goals: (Cool-Down) To slowly reduce the intensity of the cardio- respiratory activity for several minutes Goals: (Stretching) Improve flexibility Lower the risk of joint muscle injury

5. Recreational Activities Recreational activities are social, enjoyable and can be relatively inexpensive. They can be used to build cardiovascular and resistance training exercise. Contribute to improving health and fitness with the added potential of leading to life-long interest in active life-styles.

Monitoring Intensity The following monitoring methods (indirect) are easier to administer in the field, and are relatively inexpensive. The training heart rate (THR) concept The Karvonen method

Monitoring Intensity (continued) The Training Heart Rate (THR) Based on linear relationship between HR and VO2 with increasing rates of work (in %). Calculated by using the HR which is equivalent to a set % of your VO2 max. Examples: Light exercise is 35-59% HRmax Moderate exercise is 60-74% HRmax Heavy exercise is 75-90% HRmax

Monitoring Intensity (continued) The Karvonen Method is considered the “Gold Standard” method for determining target heart rates. Incorporates “Heart Rate Reserve” (HRR) Difference between HRmax and Hrrest THR85% = HRrest + 0.85(HRmax – Hrrest) Click on link below and calculate your own!

Evaluation Make an analysis of your training program design: The good …and the bad Make adjustments

Today’s Fitness tests: TODAY YOU HAVE A CHALLENGE: How fast can you row 500 meters? How long does it take you to complete: 100 sit ups 75 squats 50 push ups