1. Designing a Conditioning Program
Chapter 23
Designing a Conditioning Program

2. 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.

3. Know Your Client
Goals
Time schedules
Existing habits and preferences

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

5. 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?

6. 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.?

7. 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?

8. 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.

9. 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)

10. 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.

11. 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.

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

13. 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.

14. 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

15. 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.

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