Designing a Conditioning Program Chapter 23 Designing a Conditioning Program

Know Your Client Be aware of any health problems a client may have. Use the physical fitness assessment form. Have clients take a self-assessment questionnaire before beginning an exercise program.

Know Your Client Goals Time schedules Existing habits and preferences

Designing the Program Mode: Intensity: What type of exercise and equipment best suits this client? Intensity: How intense should the program be?

Designing the Program Capacity: Duration: What is your client’s capacity? How do you avoid overstressing the client? Duration: How long should your client perform various exercises?

Designing the Program Frequency: Special considerations: How often should your client work out? Special considerations: How do you modify your program to a client’s age, past injuries, ailments, etc.?

Designing the Program Fun: Rest and sleep: How can you make your client enjoy the program? Rest and sleep: How do you include relaxation in the program?

Calculating Target Heart Rate The target heart rate range is 70 to 85% of “age-predicted maximum heart rate,” which is determined by subtracting the person’s age from 220.

Calculating Target Heart Rate Age predicted maximum heart rate × .85 = target heart rate (upper range) Age predicted maximum heart rate × .70 = target heart rate (lower range)

Avoiding Client Injury During the Program Level of activity must be built up gradually Do not set goals so high that the client risks injury.

Avoiding Client Injury During the Program Warm up with stretches. 5-10 minutes of cardiovascular exercise before the exercise Cool down with 5-10 minutes of flexibility exercises afterwards.

Safely Increasing and Maintaining Fitness Levels Progression Dictates that small amounts of work be added to each practice period as capacity increases

Safely Increasing and Maintaining Fitness Levels Variety Training programs that vary by season keep athletes in good condition during their off-season Non-athletes need variety too Variety keeps the participants interested.

Basic Walking and Jogging Programs Great ways to burn calories and improve cardiovascular health Offer the additional benefit of strengthening the lower extremities without the expense of weight equipment or a monthly membership fee to a gym

Basic Walking and Jogging Programs Evaluate whether walking or jogging is more beneficial to the client. Provide guidelines for performing the exercise to decrease the risk of injury.

Taking Responsibility for Our Health Exercise regularly. Eat sensibly. Eliminate smoking. Control body weight. Limit alcohol consumption. Avoid drug use.