1. Program Design Overview

2. Overview  There has been a shift from pure strength training to an emphasis on general physical activity and disease prevention  ACSM recommendations:  For CV endurance Intensity of training should range between 50-85% VO2max or 60-90% max heart rate  For disease prevention or health concern exercise intensity can drop down to 40%  General public urged to get 30 minutes of moderate exercise most days of the week

3. Overview  Motivating your client is the biggest challenge  You need to take into consideration many factors:  Age  Gender  Occupational status  Health status  Prior exercise experience  Home based program  Time  Family  support

4. 4 steps in establishing a program  Step 1: medical /health screening  Step 2: physical fitness testing  Step 3: selection of the aerobic exercise mode  Step 4: Designing an exercise program for total fitness

5. Step 1: medical/health screening  Comprehensive questionnaire should be completed and reviewed  Components:  Personal and family history or disease  Risk factors and symptoms  Medications and treatment  Lifestyle habits  Social/demographic factors  Exercise history and attitude  After completion, needs to be reviewed to ensure safety of client.  Refer if necessary  Each year about 75, 000 Americans suffer heart attacks during exercise

6. Step 2: Physical fitness testing  4 reasons of physical fitness: 1. To assess current fitness levels-both strengths and weaknesses 2. To identify special needs for individualized counseling 3. To evaluate progress over time 4. To motivate and educate Testing can be used to: - Help clients learn about themselves - Establish goals - Motivate - Stimulate interest

7. Step 3: Selection of the aerobic exercise mode  Should be selected on the basis of:  Interest  Time  Personal goals and objectives  Fitness level  Present a list of activities to your client and discuss them  Have your client choose primary and secondary activities that they can fit into their schedule w/o creating more stress.  Lack of time is a major obstacle, figure out what works best for them:  Social  Competiveness  Team sports  Varied aerobic activities carry several benefits:  Decrease risk of overuse injury  Reduced boredom  Long term compliance  increased overall fitness

8. Step 4: Designing an exercise program for total fitness  Needs to address:  Cardiorespiratory endurance  Muscular strength and endurance  Flexibility  Body composition  Some clients want a total body workout each session  Others want strength training one day and aerobic training the next.  Teach client Karvonen formula and 10 second pulse  Review the concept of Ratings of Perceived Exertion (RPE)  Range from 6-20 RPE  6/7 = very, very light, 13 = somewhat hard, 19 = very, very hard  Explain importance of warm up, stretching, cool down  ACSM recommends at least one set of 8 to 12 reps of 8-10 different exercises 2 days/week.

9. Your turn:  Use the example exercise programming Form to take your client through their work out.  Step 1: decide what level they are: low, average, high  Step 2: have your client pick 2 aerobic activities (mode selection) that interest them, help them if they are having trouble  Step 3: Fill out form  Example activities:  Basketball  Bicylcing  Canoeing, rowing  Circuit training  Golf  Handball, racquetball  Roller blading  Rope jumping  Running  Skiing cross country  Soccer  Swimming  Tennis  Volleyball  Walking  Hiking

10. Article: on the website  Review: write down what aerobic capacity is in your own words  Article:  How would you organize your drills or ideas  What warning do they give with equipment and space  What equipment could you use for a jumping exercise and a shuffle run  Application  Following the examples of modifications in the article how could you modify a dot drill from hard, harder, hardest http://www.ideafit.com/fitness-library/athletic-drill- bits-0