1. Program Design Guidelines
Based on NASM-6th edition
© 2018 NPTI Colorado | Slide 1 | Revision 4 (6/5/18) DM

2. Lecture Objectives Students should be able to:
Consider subjective and objective information for safe and effective programming
Understand basic resistance / cardio / flexibility training parameters for apparently healthy clients
Explain the need for specially trained person trainers
1. Briefly review each benefit.

3. Training Program Design
Training programs must take into account:
Health history
Fitness level
Injury background
Goals

4. Components of a Resistance Training Program
Initial consultation and fitness evaluation
Choice (exercise selection)
Frequency (# of workouts per week)
Order (exercise arrangement)
Load (weight)
Volume: repetitions (reps) and sets
Rest periods
Tempo
Variation
Progression

5. Resistance Training Terminology
Repetitions - The number of times a movement is completed.
Set - A group of repetitions performed consecutively.
Load - The amount of resistance used.
Volume - total amount of weight lifted in a training session (total # reps X weight lifted per rep) OR
the total number of repetitions completed during the workout (# of reps each set X # of sets).

6. Resistance Training Terminology
Intensity - The demand or difficulty of an exercise
Tempo – The speed at which a repetition isperformed.
Eccentric / Transition / Concentric / Transition: 4/0/3/1
Multi-joint Exercise – An exercise that involves movement of two or more primary joints.
Single-joint Exercise – An exercise that involves movement of one primary joint.
1. NASM uses a “three number” tempo. The “four number” notation accounts for a possible isometric hold at the end of either the eccentric or concentric phases. Some organizations use four numbers, others use three. The numbers indicate - if only three numbers are present - (eccentric / isometric pause / concentric). Students should be able to adapt to both situations.

7. Principles of Resistance / Cardio Training
Principle of Overload: The body must be challenged greater than its current ability in order to cause change.
Principle of Progression: The body must be continually overloaded in order to continue to see results.
Principle of Specificity: The body adapts to exactly how we train it.
Principle of Individuality: No two people are identical. Training programs should be personalized for optimal results.
Explain how these apply to both resistance training and cardio training

8. Principles of Resistance / Cardio Training
Principle of Reversibility: If you don’t use it, you lose it! Benefits achieved through exercise will disappear if exercise is terminated.
Principle of Initial Values: Individuals with a low fitness level will see change quicker than a more fit individual.
Principle of Diminishing Returns: There is a point at which doing one more set or one more exercise will not provide additional benefits.
A program that attends to only a few of the principles can result in unmet client goals, poor adherence, and possible litigation due to injury.
Programs need to adhere to all seven principles.

9. Resistance Training Program Design
Resistance programs must follow the FITT-E program design process: F – Frequency (number of workouts per week) I – Intensity (load-sets-reps-tempo-rest periods) T – Time (length of each resistance workout performed) T – Type (actual resistance exercises client will perform) E – Enjoyment (client must enjoy the workout or they will likely stop exercising)

10. Resistance Training Program Design
There are 3 primary resistance training goals one can have:
Muscular Endurance – Increase a muscle’s ability to generate submaximal force for a prolonged period of time.
Muscular Hypertrophy – Increase muscle mass and size.
Muscular Strength – Increase a muscle’s ability to generate maximum force.
power is an expression of strength.
Note that you don’t see “toning”.
No matter what they tell you they want to achieve, client goals will be put into one of these 3 categories in terms of % of 1RM.

11. Training Program Guidelines
The following resistance, cardio, and flexibility guidelines are for apparently healthy adult clients without special considerations

12. Resistance Training Program Design
Frequency Guidelines: Beginner Exerciser: 2-3 days per week Intermediate Exerciser: 3-4 days per week Advanced Exerciser: 4+ days per week
Define what it means to be a “beginner”, intermediate, or advanced client. In general:
Beginner = less than 6 months of consistent resistance training experience
Intermediate = 6-12 months of consistent resistance training experience
Advanced = 1+ years of consistent resistance training experience

13. Resistance Training Program Design
Endurance
Hypertrophy
Strength
Load
< or = 67% 1RM
67%-85% 1RM
> or = 85% 1RM
Reps
12+
6-12
< or = 6
Sets
2-3
3-6
2-6
Rest Period
30 secs or less
30-90 secs
2-5 mins
Tempo
4/0/2/0
3/0/3/0
2/0/2/0 or 1/0/1/0
What is 1 RM, how the # of reps correlate with the % 1RM, how tempo goes along with the targeted energy system.

14. Cardiorespiratory Program Design

15. Cardiorespiratory Program Design

16. Cardiorespiratory Program Design
Frequency Guidelines
Beginner Exerciser: 2-3 workouts per week
Intermediate Exerciser: 4-5 workouts per week
Advanced Exerciser: 5-6 workouts per week

17. Cardiorespiratory Program Design

18. Flexibility Program Design
General Flexibility Guidelines:
BEGINNER
CORRECTIVE FLEXIBILITY- SMR & Static Stretching
INTERMEDIATE
ACTIVE FLEXIBILITY- SMR, Static Stretching & Active-Isolated Stretching
ADVANCED
FUNCTIONAL FLEXIBILITY- SMR & Dynamic Stretching
Frequency: 2-7 days/week
Briefly explain SMR, static and dynamic stretching.
These are NOT appropriate for all clients with specific disorders
Frequency for flexibility in general terms is 2-7 days / week.

19. Flexibility Program Design
Briefly explain SMR, static and dynamic stretching.
These are NOT appropriate for all clients with specific disorders
Frequency for flexibility in general terms is 2-7 days / week.

20. Flexibility Program Design
Briefly explain SMR, static and dynamic stretching.
These are NOT appropriate for all clients with specific disorders
Frequency for flexibility in general terms is 2-7 days / week.

21. Flexibility Program Design
Briefly explain SMR, static and dynamic stretching.
These are NOT appropriate for all clients with specific disorders
Frequency for flexibility in general terms is 2-7 days / week.

22. Personal Trainers and Special Population Clients
Personal Trainers must be knowledgeable about how to properly train any special populations clients they take on
Refer any clients they don’t feel comfortable training
Become well-versed in the necessary programming changes for special populations clients
Now that you’ve reviewed some major parts of resistance training, cardio and flexibility you’ll see how these components will vary with the different special populations.

23. Personal Trainers and Special Population Clients
Working with special populations requires time, planning, and a lifelong education in advancing through several stages of professional development
Now that you’ve reviewed some major parts of resistance training, cardio and flexibility you’ll see how these components will vary with the different special populations.

24. Special Populations Advanced Certifications
Stand out as a Specialist with an ACE Certification
Become a Certified Special Population Specialist with NSCA
Special Populations Certifications and Trainings
Now that you’ve reviewed some major parts of resistance training, cardio and flexibility you’ll see how these components will vary with the different special populations.

25. Any questions?